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PERFORMANCE SUPPLEMENTS (A) Creatine Monohydrate Creatine is one of the few supplements that have stood the test of time. It has remained a dominant performance­enhancing agent (in a very competitive marketplace) throughout the last 10 years. Whereas, other supplements have come and gone, creatine remains to be a staple in most every competitive athlete’s arsenal of muscle­building ammunition. Why is this compound so desirable and so effective at helping increase strength, muscle mass, and endurance? From a biochemical standpoint, creatine has a two­fold effect on influencing muscle gains. First, it has proven to be one of the most powerful natural volumizing agents on the market. By exerting a volumizing or “swelling” effect on the muscle cells, creatine enables the muscle cells to grow at a much more efficient rate. As fluid enters the muscle cells, a tremendously anabolic environment is created by virtue of all the stretch being placed on the fibrous connective tissue sheath (fascia) surrounding the muscle. Muscles that are volumized and that have a continuous stretch being placed on their fascial sheaths can be considered anabolically “primed” muscles (i.e. muscles that are most likely to grow in response to training and proper nutrient intake). Secondly, creatine buffers intracellular ATP levels (giving the muscle cell a much greater resource of potential energy). ATP (adenosine triphosphate) is the energy source that all cells in body use to perform work. In the case of muscle cells, ATP is what enables the muscles to perform their daily gym duties. It is interesting to note that ATP is never at a loss in the muscle cell due to the energy buffering effects of the high­energy compound known as creatine phosphate. As creatine enters the muscle cell (facilitated by the hormone insulin), it is transformed by the enzyme CPK (creatine phosphokinase) into creatine­phosphate. Creatine­phosphate then “donates” its phosphate group to ADP and regenerates ATP. Creatine + CPK enzyme à Creatine phosphate Creatine phosphate + ADP à ATP Ultimately, the more creatine that is loaded into the muscle cell, the more ATP that is available to fuel muscle cell contractions. As I stated above, creatine requires a carrier hormone to facilitate its entry into the muscle cell. Insulin (the blood sugar­regulating hormone) is also the hormone responsible for enabling creatine to enter the muscle cell. Without its presence, creatine cannot enter its target tissue (muscle) and thus cannot exert its muscle­potentiating effects. Many supplement companies have designed creatine formulations that contain astronomical amounts of simple sugars under the guise that these sugars are imperative to stimulate adequate insulin release. Unfortunately, because of these sugar­laced creatine formulations, many users are getting too much insulin release and are gaining significant
amounts of unwanted body fat, as well. Likewise, individuals who are currently dieting on low carbohydrate diets are unable to utilize these sugar­based creatine formulations. Not only is it ridiculous to ingest so much simple sugar in a single 5­gram dose of creatine, it is also extremely moronic to pay so much money for a supplement that essentially equates to “KOOL AID”. Perhaps a better way to stimulate adequate insulin response and thus facilitate the absorption of creatine is to combine creatine with insulinotropic (insulin­stimulating) amino acids such as 4­hydroxyisoleucine. 4­Hydroxyisoleucine increases glucose­ induced insulin release through a direct effect on the beta cells found within the pancreas. Because 4­hydroxyisoleucine is itself an amino acid, it will not dramatically disrupt blood sugar levels thus providing a viable option for pre­contest bodybuilders who wish to add creatine to their daily supplement regimens. When considering which creatine formulation to ingest, one must be very aware of the fact that in order for creatine to be absorbed through the intestinal mucosa, it must first dissolve in the intestinal fluids. Many granulated creatine formulations on the market dissolve very poorly in liquids and thus cause intestinal distress for the user. Keep in mind that creatine draws fluid wherever it may travel; therefore, if creatine never gets absorbed into the bloodstream and thus sits in the colon, fluid is going to diffuse into the colon (following the creatine) and cause severe diarrhea. Anyone who has previously experienced this uncomfortable dilemma will be greatly pleased by the introduction of micronized creatine. In micronized creatine, the creatine granules are pulverized into a very fine dust which, due to its larger surface area, completely dissolves in liquids. This greater solubility helps to increase the efficiency of creatine’s absorption into the bloodstream. Buffered Creatine: The Next Generation When creatine supplements were tested after activation with fluid, a disturbing discovery was made. It was found that almost immediately after adding water to creatine monohydrate, much of it rapidly converted to the toxic by­product creatinine. This held true no matter how "unique" the formulation claimed to be, or how pure the assayed dry creatine was. In the past, some companies pointed to the virtual lack of creatinine in their powders, calling them "creatinine free". What was not considered is that the tests were conducted with dry creatine monohydrate. It is not until fluid is introduced that creatinine conversion occurs. A number of negative side­effects can arise from increased creatinine levels, among them; stomach cramps and bloating, diarrhea, water retention, dehydration, headaches, liver and kidney problems and, possibly, creatinine poisoning. These side­ effects are the result of the body's internal defense mechanisms attempting to protect it from the ingested toxins by diluting them with water. Kre­Alkalyn® Creatine (or buffered creatine) successfully solved the problem of keeping creatine monohydrate stable and completely free of toxic conversion. Since Kre­
Alkalyn Buffered Creatine is free of unwanted creatinine conversion following liquid activation, it puts an end to the days of having to saturate your body with huge 5­10 gram doses of creatine monohydrate to get the desired strength, endurance and muscle building effects. More precisely, buffered creatine allows you to safely consume creatine, to its full and most potent effect, with only a fraction of previous dosages. (B) Saw Palmetto Blocks the conversion of Testosterone à Dihydrotestosterone (DHT) May decrease the likelihood of prostate disease and hair loss (C) Vanadyl Sulfate Recommended dosage: (30­50 mg/per day). Insulin mimicker; helps to volumize the muscle cell. Vanadyl sulfate facilitates the entry of nutrients (glucose and amino acids) into the muscle cells, only. This insulin­like effect decreases insulin secretion and thus decreases the likelihood of fat storage. May work well with Creatine. (D) Selenium (see minerals section above) ***Antioxidant*** (often seen in Vitamin E in preparations) *** Acts as a volumizing agent (mimics insulin) (E) Chromium (see minerals section above) Most potent versions are complexed to protein carriers such as chromium nicotinate or chromium picolinate.
In the stomach, digestive enzymes cleave the carrier protein and then the chromium may be properly absorbed (F) Meal Replacement Shake vs. Protein Supplement Meal replacement shakes are complete meals—they contain protein, fat, and carbohydrates. Protein supplements contain exclusively protein (e.g. Whey protein) WHEY PROTEIN
· · · · · Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.
Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.
Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.
Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.
Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti­oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best. Meal Replacement Shakes
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AST Ny­Tro PRO­40
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Champion Nutrition Ultramet
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EAS Myoplex
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EAS Myoplex Deluxe
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EAS Myoplex Lite
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ISS Research Advantage Matrix
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Labrada Lean Body
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Labrada Carb Watchers Lean Body
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Labrada Lean Body For Her
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MET­Rx
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Muscle­Link Muscle Meals
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MuscleTech MESO­Tech
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Nature's Best IsoPure MRP
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Nature's Best Perfect Rx
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Prolab Lean Mass Matrix
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Prolab Naturally Lean Matrix (G) Melatonin Melatonin is the all­natural sleep aid. It's secreted by the pineal gland, a pea­size structure at the center of the brain, as our eyes register the fall of darkness. At night melatonin is produced to help our bodies regulate our sleep­wake cycles. The amount of it produced by our body seems to lessen as we get older. Scientists believe this may be why young people have less problem sleeping than older people. Studies suggest that melatonin supplements can hasten sleep and ease jet lag, without the hazards or side effects of prescription sleeping pills. (H) N­A­C (N­Acetyl Cysteine)
N­acetyl cysteine (NAC) is an altered form of the amino acid cysteine, which is commonly found in food and synthesized by the body. NAC helps the body synthesize glutathione, an important **antioxidant. In animals, the antioxidant activity of NAC protects the liver from the adverse effects of exposure to several toxic chemicals. NAC also protects the body from acetaminophen (Tylenol) toxicity and is used at very high levels in hospitals for patients with acetaminophen poisoning. It has also been shown to be effective at treating liver failure from causes other than acetaminophen poisoning (e.g., hepatitis, and other drug toxicity) and at preventing kidney damage caused by injections of iopromide, a contrast medium used in people scheduled to undergo computerized tomography (CT) imaging. (I) Glycerol Glycerol is component of fat that is used to increase hydration levels (usually in distance runners, cyclists, and triathletes) due to its ability to pull fluids into the bloodstream. Although many pre­exercise hyperhydration protocols are available, ingestion of large quantities of water alone or water mixed with glycerol are the most common methods. Glycerol has been tested as a hyperhydrating agent when used with large volumes of water during pre­exercise hydration periods of 60 to 120 minutes. The primary basis for glycerol's use as a hyperhydrating agent is that it increases blood osmolality and, when accompanied by copious amounts of water (1500 to 2000 mL, or 26 mL/kg body weight), provides an osmotic drive that augments retention of large quantities of water otherwise eliminated by the kidneys. (J) Phoshotidylserine and Phosphotidylethanolamine
· Sold as cortisol­blocking agents. Theoretically, less cortisol means more muscle and less body fat.
· Also sold as “smart drugs”. Supposedly helps to increase mental focus and acuity.
· Recently, clinical results reflect that phosphatidylcholine was efficacious in reducing local fat deposits when locally injected. (K) Tribulus ­Mimics the pituitary hormones LH (luteinizing hormone). When LH levels increase, the natural production of testosterone (in the testis) also increases.
(L) DHEA (Dehydroepiandrosterone) Produced in the adrenal glands, DHEA is the body’s most abundant circulating hormone but its production peaks in your twenties and steadily declines thereafter, leading to age­related hormonal imbalances later in life. Some of DHEA’s many functions in the body include: ­­Increases immune system function ­­decreases stored body fat ­­increases lean muscle mass STEROIDAL SYNTHESIS
***In women, DHEA is the main muscle­building hormone. Recommended dosages: Men over 35 (100­300mg/day) Women (all ages) (25­50mg/day) 7­Keto DHEA 7­Keto DHEA is a natural metabolite of DHEA that safely increases fat­burning enzymes in the liver. Human subjects who consumed 200mg/day of 7­Keto DHEA in conjunction with a diet and exercise program lost more weight than those who took a placebo. (M) L­Glutamine Glutamine is a nonessential amino acid. "Nonessential" means that the body can create its own supply if the diet is lacking in glutamine­rich sources, such as poultry, fish, and legumes. Few people who are basically healthy and follow a balanced diet are deficient in this amino acid, one of the most abundant in the bloodstream. But there are some important exceptions. Glutamine is primarily produced in the muscles and appears to play an important part in keeping them functioning normally. It's also used by white blood cells and contributes to normal immune­system function. Individuals with muscle wasting and immune system related illnesses (such as cancer or AIDS) that may be incapable of manufacturing their own supply of glutamine may benefit from glutamine supplements taken along with other amino acids. Several studies have shown that glutamine, when used as an oral rinse, can help to reduce cancer chemotherapy­induced mouth sores. One of glutamine's most important tasks in the body is to nourish cells that line the intestine and stomach. Preliminary studies have shown that supplements of glutamine may protect against aspirin­induced gastric lesions and enhance healing of painful peptic ulcers. It has also been examined for preventing stress ulcers in individuals treated for severe burns. Those with stomach problems associated with Crohn's disease and ulcerative colitis may theoretically benefit from glutamine too. ***The problem is that the intestinal cells “steal” all this precious glutamine for their own “selfish” use and most never makes it to the muscle cells.
Glutamine passes freely across the blood­brain barrier. Once in the brain, it's converted to glutamic acid and increases the concentration of GABA (gamma­amino butyric acid). Both glutamic acid and GABA are essential for proper mental function. Likewise, it is this elevation in GABA that is thought to trigger growth hormone (GH) release from the pituitary gland. Because of its action in the brain, glutamine supplements have been recommended for preventing the deleterious effects of alcohol on the brain and for reducing alcohol cravings—a finding that has support in clinical trials. Common daily dosages range from 2­20 grams, divided up and taken at certain times throughout the day. Effective times to ingest Glutamine would be preferably after rising from a night's sleep, before an exercise session, after a workout, and just before bedtime. (N) Alpha Lipoic Acid (ALA) What makes ALA special as an **antioxidant is its versatility—it helps deactivate an unusually wide array of cell­damaging free radicals in many bodily systems. In particular, ALA helps protect the mitochondria and the genetic material (DNA) of the cell. As we age, mitochondrial function is impaired, and it’s theorized that this may be an important contributor to some of the adverse effects of aging. ALA also works closely with vitamin C and E and some other antioxidants, "recycling" them and thus making them much more effective. There is evidence that ALA can help decrease insulin resistance and thus help control blood sugar. Many studies have yielded promising results; others are still underway. (O) Taurine Taurine, an amino acid derivative found in meat and other animal foods (except for milk and milk products), appears to shield the heart from harm. It's best known for empowering bile acids to clear cholesterol from the body. Studies in animals suggest that taurine lowers blood pressure as well. Taurine is most commonly found in supplements that volumize muscle cells such as creatine, glutamine, and alpha lipoic acid. This is because the amino acid taurine can act as a volumizing agent by drawing fluids into the cells.
(P) NO2 Products (Nitric Oxide) Nitric oxide (also know as “laughing gas”) is the muscle's "cell­signaling" molecule responsible for blood flow, oxygen delivery, glucose uptake, muscle velocity, power output, and muscle growth. By creating and then sustaining levels of nitric oxide in skeletal muscle, these products deliver powerful performance­enhancing benefits such as accelerating both fast and slow twitch muscle fiber for greater strength and enhanced peak power, and by providing complete full­body recovery for prolonged muscular endurance. Additionally, NO2's ability to cause hemodilation (continuous and amplified blood­surges to the skeletal muscles) generates an incredible long­lasting "pump." What do NO2 products do?
Keep nitric oxide in skeletal muscles for extended periods of time to effectively increase muscle­building protein synthesis;
· Induce sustained hemodilation; and
· Provide complete full­body muscle recovery · (Q) GAKIC The latest anti­fatigue supplement to hit the marketplace appears to be glycine­ arginine­alpha­ketoisocaproic acid (GAKIC). Actually, the first study examining the effects of GAKIC supplementation on exercise performance was published in 2000. Although this study was extremely well controlled and published in the prestigious Medicine & Science in Sports & Exercise, it never made any headlines. The findings of this study and two additional studies reinforce the notion that GAKIC supplementation may be a useful aid for strength and power athletes, similar to creatine supplementation. Unlike creatine, which requires approximately five days of loading to produce improvements in high­intensity work output, GAKIC appears to impart an ergogenic effect within minutes of consumption. The bottom line of GAKIC is that more research is still needed before firm conclusions can be drawn. (R) CoQ10 CoQ10 is a naturally occurring nutrient found in each cell of the body. CoQ10 was first identified by University of Wisconsin researchers in 1957. CoQ10 can be found in foods, particularly fish and meats. In addition to playing a significant role in the energy
system of each of our cells, CoQ10 is also believed to have **antioxidant properties. Many who take CoQ10 report that this nutrient enhances physical energy. CoQ10 is known to be highly concentrated in heart muscle cells due to the high energy requirements of this cell type. For the past 14 years, the great bulk of clinical work with CoQ10 has focused on heart disease. Specifically, congestive heart failure (from a wide variety of causes) has been strongly correlated with significantly low blood and tissue levels of CoQ10. The severity of heart failure correlates with the severity of CoQ10 deficiency. This CoQ10 deficiency may well be a primary etiologic factor in some types of heart muscle dysfunction while in others it may be a secondary phenomenon. Whether primary, secondary or both, this deficiency of CoQ10 appears to be a major treatable factor in the otherwise inexorable progression of heart failure. (S) Lutein Lutein (pronounced LOO­teen) is a carotenoid, meaning a natural colorant or pigment, found in dark green leafy vegetables such as spinach, plus various fruits, and corn. Egg yolks are also sources of lutein. Lutein has been linked to promoting healthy eyes–through reducing the risk of macular degeneration–and healthy skin. Why is lutein important in our diet? Simply put, lutein is an **antioxidant that appears to quench or reduce harmful free radicals in various parts of the body. Free radicals can play a role in a variety of chronic diseases. Lutein also filters the high­energy, blue, wavelengths of light from the visible­ light spectrum. Blue light, in both indoor lighting and sunlight, is believed to induce oxidative stress and possible free­radical damage in the eyes and skin. Blue light is not the same as the commonly known ultraviolet A and ultraviolet B wavelengths of the invisible spectrum. Most Americans do not get enough lutein in their diets. Research has suggested 6 to 20 mg of lutein per day is needed to realize its health benefits. Lutein is widely available–in doses up to 20 mg or more–in a variety of nutritional supplements, fortified foods and beverages for people wanting to supplement their dietary intake of lutein. The lutein molecule (T) Lycopene Lycopene, a carotenoid found in tomato products that prevents oxidation of low density lipoprotein (LDL) cholesterol and reduces the risk of developing atherosclerosis and coronary heart disease according to a recent study published in the October 1998
issue of Lipids (Agarwal, S., and Rao A.V.; Tomato lycopene and low­density lipoprotein oxidation: a human dietary intervention study. Lipids, 33, 981­984 (1998). This study showed that daily consumption of tomato products providing at least 40 mg of lycopene was enough to substantially reduce low density lipoprotein (LDL) oxidation. High LDL oxidation is associated with increased risk of atherosclerosis and coronary heart disease. This threshold lycopene level can be achieved by drinking just two glasses of tomato juice a day. Research shows that lycopene in tomatoes can be absorbed more efficiently by the body if processed into tomato juice, sauce, paste, and ketchup. The bound chemical form of lycopene found in tomatoes is converted by the temperature changes involved in processing to those more easily absorbed by the body. Ongoing research suggests that lycopene can reduce the risk of prostate cancer and cancers of the lung, bladder, cervix and skin. (U) HMB (Beta­hydroxy beta­methylbutyrate) HMB stands for beta­hydroxy beta­methylbutyrate. It's a metabolite of the branched­chain amino acid leucine. HMB is found in foods of both plant and animal origin, and HMB is also normally produced in the body (depending on the nutritional program, from .3 grams to 1 gram of HMB is produced in the body per day). Certain plants such as alfalfa and plant products such as corn silage appear to have relatively large concentrations of HMB. Grapefruit and catfish also contain relatively high concentrations of this nutrient. However, similar to various vitamins and other micronutrients, it is extremely difficult and impractical to consume enough of these foods on a regular basis to provide the full benefits. It’s much more practical to consume a dietary supplement containing pure HMB. Can I get the same effects of HMB by taking the amino acid leucine? Probably not. Researchers currently believe 5% of dietary leucine is converted to HMB in the body. To make 3 grams of HMB in your body, you would have to take at least 60 grams of leucine per day, which is not practical and could cause severe stomach pains. What does HMB do? Researchers are not completely certain how HMB works in the body. It appears that it supports the body's ability to minimize protein breakdown subsequent to stress such as
intense exercise and it also may work to preserve the integrity of cell membranes. By minimizing protein breakdown, HMB, when combined with a resistance­training program, may cause an increase in muscle mass and strength. The exact mechanism behind HMB's effectiveness will have to be determined in future research. (V) Branch­Chained Amino Acids The branched­chain amino acids (BCAAs) are leucine, isoleucine, and valine. BCAAs are considered essential amino acids because human beings cannot survive unless these amino acids are present in the diet. BCAAs are needed for the maintenance of muscle tissue and appear to preserve muscle stores of glycogen (a storage form of carbohydrate that can be converted into energy). BCAAs can also help prevent muscle protein breakdown during exercise. As the exercising muscle cells require additional glucose as fuel, a process known as Gluconeogenesis (synthesis of new glucose) occurs whereby amino acids (BCAAs) are converted into glucose. Gluconeogenesis occurs mainly in the liver with a small amount also occurring in the cortex of the kidney. Very little gluconeogenesis occurs in the brain, skeletal muscles, heart muscles or other body tissue. In fact, these organs have such a high demand for glucose that gluconeogenesis is constantly occurring in the liver. Some research has shown that BCAA supplementation (typically 10­20 grams per day) does not result in meaningful changes in body composition, nor does it improve exercise performance or enhance the effects of physical training. However, BCAA supplementation may be useful in special situations, such as preventing muscle loss at high altitudes and prolonging endurance performance in the heat. Studies by one group of researchers suggest that BCAA supplementation may also improve exercise­induced declines in some aspects of mental functioning. (W) Calcium Supplements Whether it’s coming from a food source or a nutritional supplement, not all calcium is created equal in terms of the body’s ability to absorb and use the available calcium. The effectiveness of any one source of calcium can be measured by its calcium content, its ability to be absorbed by the body, and its bone density benefits. Common sources found in dietary supplements include: Calcium Citrate Malate (CCM): Calcium Citrate Malate is one of the most absorbable calcium available. This patented calcium source combines calcium carbonate with citric acid (from citrus fruits) and malic acid (from apples), both of which help to increase calcium absorption and improve bone density.
Studies in post­menopausal women over the age of 55 demonstrate that CCM results in 70% less bone loss when compared to a diet without calcium supplementation and 40% less bone loss when compared to a diet with ordinary calcium carbonate supplementation. Calcium Carbonate: Calcium carbonate, also known as chalk, is mined from the earth and has been one of the most commonly used sources of supplemental calcium. Calcium carbonate is the most economical form of calcium and is available in a variety of tablets, capsules, and chewables. To improve the absorption of this form of calcium, it is a good idea to take it with meals. Calcium Citrate: Calcium citrate is a combination of calcium and citric acid. Because stomach acids are needed for calcium to be absorbed by the body, citric acid (from fruits) provides an acidic environment for improved calcium absorption. Coral Calcium: Environmentally friendly coral calcium is gathered from fossilized coral from above the Okinawan Sea. Coral calcium, naturally, supplies calcium, magnesium, and numerous other essential trace minerals that support body processes. It has also been touted as cancer preventative supplement due to its keen ability to alkalinize the body. The amount of calcium supplied by a calcium supplement is only as good as the percentage that your body can absorb. Calcium absorption depends on two simple factors: The type and quantity of calcium taken per serving. It’s important to remember, the body is only able to absorb calcium in small amounts. (X) Carnosine Carnosine addresses the biochemical paradox of life: "The elements that make and give life ­ oxygen, glucose, lipids, protein, and trace metals ­ also destroy life" Carnosine is a potent anti­oxidant that prevents cell damage and improves cell function Carnosine is a natural amino­acid with a number of interesting actions. It is a potent **antioxidant, it helps to chelate ionic metals (flush toxins from the body), it has immune boosting properties, it is known to reduce and prevent cell damage caused by beta amyloid (the substance found in the brain of Alzheimer disease patients), and recent evidence even suggests that carnosine has a important role in the sense of smell. Carnosine helps to prevent glycosylation ­ the cross linking of proteins and DNA molecules caused by sugar aldehydes reacting with amino acids in protein molecules and creating Advance Glycosylation End­products (AGE's). This cross linking phenomenon can be demonstrated when you cut an apple in half and it gradually turns yellow. Such anti­glycosylation effects may be beneficial to patients with diabetes, cataracts, neuropathies, kidney failure, and skin conditions.
In 1999, Australian researchers confirmed that carnosine increases the longevity of human fibroblast cells in the laboratory. Carnosine extended the Hayflick limit (the maximum number of times a cell can divide) from 50 to up to an additional 10 times. It has also been shown that animals with higher levels of carnosine appear to live longer. Although research is still taking place in this area, carnosine may soon become a common supplement for longevity purposes. Recommended anti­aging dosages are from 100mg to 200mg (maximum 300mg day) per day with occasional breaks.