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View Full Version : JHR April 2009 - A Review A Review of Today's Most Popular Dietary Supplements

Venom
04-19-2009, 03:53 PM
In this review, Ben Esgro assess the efficacy and physiological significance of Today's most popular Dietary supplements.

http://www.abcbodybuilding.com/DietarySupplements.pdf


Ben is a Certified Sports Nutritionist through the International Society of Sports Nutrition, he also holds a B.S in Nutrition with a minor in exercise science from West Chester University. He plans to pursue a Master's in Sports Nutrition next year at Marywood University. Ben is also a competitive Natural Bodybuilder. He can be contacted at besgro@gmail.com.

He also has an online journal here, http://www.abcbodybuilding.com/forums/showthread.php?t=89907
NJI
04-19-2009, 04:22 PM
Awesome!!!!! I'll be reading this TODAY! Thanks Ben!!
Link
04-19-2009, 09:22 PM
Whenever I try to open a link thats on the ABC site I always get page load error..... Any got any ideas? Im using firefox if that makes a problem or not?
Ben2285
04-19-2009, 11:24 PM
Hope you guys enjoy it!

Whenever I try to open a link thats on the ABC site I always get page load error..... Any got any ideas? Im using firefox if that makes a problem or not?

Maybe try to update your version? I use firefox and I don't have any issues
will-work4andro
04-20-2009, 06:44 PM
great tool to add to the arsenal...awesome paper Ben
Ben2285
04-21-2009, 01:45 AM
great tool to add to the arsenal...awesome paper Ben

Thanks Jer, happy you liked it!
Ordo Ab Chao
04-21-2009, 03:25 AM
good read. I didn't know that glutamine could help restore muscle glycogen. This could be good for cutting. Also, I don't think glutamine is that expensive. I found 500g for $15
HardCory
04-21-2009, 03:49 AM
Good stuff Ben, very helpful.
Ben2285
04-21-2009, 03:55 AM
good read. I didn't know that glutamine could help restore muscle glycogen. This could be good for cutting. Also, I don't think glutamine is that expensive. I found 500g for $15

Still too expensive!! hah that is actually pretty cheap but I still think relative to something like creatine which is way more effective and like $10 or so for 500g it pales in comparison


Good stuff Ben, very helpful.

Thanks man, happy it helped you out
Commander
04-21-2009, 03:14 PM
Thanks Ben, I'll be reading this soon!
klosey
04-21-2009, 04:36 PM
good read. I didn't know that glutamine could help restore muscle glycogen. This could be good for cutting. Also, I don't think glutamine is that expensive. I found 500g for $15

depends on type free form glutamine is utter rubbish, its cheap but this is what the stomach lining uses most of hence some people need 40g +
Ben2285
04-22-2009, 11:45 PM
Thanks Ben, I'll be reading this soon!

No problem man, hope it is helpful to you!
Roxx
04-24-2009, 02:41 PM
Tnx Ben, been waiting for this.

Do you think that a bcaa's+carb solution taken between sets and then with the pwo shake would show greater results than taking them before and after training? Or it isn't worth the trouble?
Ben2285
04-24-2009, 08:46 PM
Tnx Ben, been waiting for this.

Do you think that a bcaa's+carb solution taken between sets and then with the pwo shake would show greater results than taking them before and after training? Or it isn't worth the trouble?

My pleasure! I think between sets/intraworkout is overkill unless the workout is very long and super high volume, for example: sometimes on long days when I am in the gym for almost 2 hrs I have some bcaas when I am starting to drag usually around the 1 hr mark. Based on everything I have seen it is generally better to spike amino acid levels rather than having them constantly elevated
Venom
04-24-2009, 10:55 PM
I completely agree with you, Ben. The anabolic response from a BCAA drink lasts around 2 hrs; so to continue to sip on it right after you just drank a bunch of BCAA makes no sense to me. UNLESS, like you say, your workout lasts over 2 hrs. For most of us, it is less than 2.
Link
04-25-2009, 01:01 AM
Finally got it to work, any reason for spreading out the beta alanine over 5 servings (besides the obvious tingly feeling), rather than just one 5g serving pre workout? Also any difference if its taken during the workout rather than pre?
Venom
04-25-2009, 01:43 AM
1. No, but no study has tested taking more than 2 grams at once. So I could not tell you if having all 5 grams at once is best...I'd spread it into 2-3 dosages at least.
2. There has been no study testing if the timing of beta-alanine supplementation influences its effects. But studies have shown that overall, exercises has a synergistic effect with beta-alanine on muscle carnosine content. Overall, I'd say take it pre and post.