Supplements


Consuming Whey Protein and Poor Appetite in Strength Training

The video below goes very deep into the lore of whey protein, including the way it is perceived as a nutraceutical which should be "taken" instead of consumed. The case is made that whey is a food and not a medicine, and should and can be treated as such.

Myths about the danger of whey and many other details are discussed, including warnings about consuming too many "liquid calories," the anabolic window of opportunity, and nutrient timing in general. Of special interest may be the discussion concerning strength trainees with poor appetites. How does whey fit in with this problem?



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What is Sweet Dairy Whey and Can I Use it as a Whey Protein Supplement?

Sweet Whey Powder

There are some companies that sell "Sweet Dairy Whey Powder" in bulk to consumers. This is very cheap, by the pound, compared to the typical whey protein supplement powders most strength training or bodybuilding trainees buy, and the price of whey protein has gone way up in the last year or so. The price of sweet dairy whey powder ranges from 3 to 4 bucks a pound, but it's possible to get it as low as one dollar a pound if you buy in bulk. These powders are not flavored, and, despite the word sweet, are not sweetened.

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Chelated Mineral

Chelated Mineral: A mineral that is chemically bound to another substance, which is usually an amino acid. Some examples are ferrous fumarate, chromium picolinate, and selenocysteine (chelated zinc). Chelated mineral supplements are often claimed to be better absorbed by the body since these forms are closer to how the minerals appear in the foods we eat. There is little direct evidence to support this claim. These minerals may be easier on the stomach, though.

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Food Label Zealots Hate Chemicals Unless They're in a Supplement Bottle

As a continuance of my assault on the misleading ideas about "natural" food, this is yet another follow-up to a series of blog posts where I discuss chemicals in foods and the concept of natural. In the last one, I talked about the difference between chemicals as nutrients and chemicals as pharmacologic agents. I explained that some chemicals in food do have a physiological effect beyond their basic biological functions. Others, such as compounds in herbals used for medicinal purposes simply have no function as a "nutrient." All of these, though, have one thing in common and that is summed up by saying that "The poison OR the remedy is in the DOSE." This is important in helping us recognize the difference between nutrition information and alternative medicine information.

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Vitamin B12 (Cyanocobalamine) - When, How, and Why to Supplement

By Ken Adams, M.D. and Scott E. Conard, M.D.

Sources and Physiologic Functions

Sources

Liver, kidney, muscle meats, eggs, cheese, milk, and fish are excellent sources of vitamin B12. It is not found in plant foods or in yeast. Fermented foods such as soy sauce, tempeh, and miso, and fortified foods such as soymilk are also good sources of this vitamin.

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Heavy Metals Found In Protein Shakes: Should You Stop Drinking Them?

A recent investigation on protein drinks has been causing waves of concern or even alarm to ripple through the fitness and bodybuilding world. Supplement companies are up in arms and people are wondering whether they should stop drinking protein shakes after the magazine said they tested 15 protein drinks for heavy metals (arsenic, cadmium, lead and mercury) and 3 of them came up above the proposed safe limits…

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Dietary Supplement Ripoffs to Avoid: Amino Acid Pills

There is no long-term advantage for the strength trainee to taking expensive free form amino acid powders over simply ingesting whole proteins. However, if you do buy an amino acid powder (which I don't suggest) you expect it to contain single free form aminos acids, right?

Never trust the front label. Check the ingredients. The supplement ripoffs I am referring to are so-called amino acid capsules that actually contain overpriced whey or casein protein. Not free form single aminos but whole proteins compressed into a pill or put in a capsule. They will typically list an amino acid profile very prominently on the back of the label. This profile is nothing more than the typical amino acid yields of the whey or casein sources they use. When whey is used it is usually a mixture of whey protein concentrate or a mixture of concentrate and even cheaper non concentrated whey. Some may contain concentrates and isolates.

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The Impact of Zinc on Human Health: The Essential Toxin

Compared to several other metal ions with similar chemical properties, zinc is relatively harmless. Only exposure to high doses has toxic effects, making acute zinc intoxication a rare event. In addition to acute intoxication, long-term, high-dose zinc supplementation interferes with the uptake of copper. Hence, many of its toxic effects are in fact due to copper deficiency. While systemic homeostasis and efficient regulatory mechanisms on the cellular level generally prevent the uptake of cytotoxic doses of exogenous zinc, endogenous zinc plays a significant role in cytotoxic events in single cells. Here, zinc influences apoptosis by acting on several molecular regulators of programmed cell death, including caspases and proteins from the Bcl and Bax families. One organ where zinc is prominently involved in cell death is the brain, and cytotoxicity in consequence of ischemia or trauma involves the accumulation of free zinc. Rather than being a toxic metal ion, zinc is an essential trace element. Whereas intoxication by excessive exposure is rare, zinc deficiency is widespread and has a detrimental impact on growth, neuronal development, and immunity, and in severe cases its consequences are lethal. Zinc deficiency caused by malnutrition and foods with low bioavailability, aging, certain diseases, or deregulated homeostasis is a far more common risk to human health than intoxication.

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17 Common Fish Oil Questions Answered

Here at Ground Up Strength you can find the answers to most common questions regarding fish oil in the various articles we have but we have some fairly heavy reading so you need to dig a bit to find the particular answer you're looking for. So I thought I'd write a blog post that provided simple answers to the most common questions about fish oil supplements. I will keep these answers short and to the point in a radical shift from my usual style although a few will be a bit longer for the purpose of clarity.

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The Role Of Carnitine in Disease

Carnitine is a conditionally essential nutrient that plays a vital role in energy production and fatty acid metabolism. Vegetarians possess a greater bioavailability than meat eaters. Distinct deficiencies arise either from genetic mutation of carnitine transporters or in association with other disorders such as liver or kidney disease. Carnitine deficiency occurs in aberrations of carnitine regulation in disorders such as diabetes, sepsis, cardiomyopathy, malnutrition, cirrhosis, endocrine disorders and with aging. Nutritional supplementation of L-carnitine, the biologically active form of carnitine, is ameliorative for uremic patients, and can improve nerve conduction, neuropathic pain and immune function in diabetes patients while it is life-saving for patients suffering primary carnitine deficiency. Clinical application of carnitine holds much promise in a range of neural disorders such as Alzheimer's disease, hepatic encephalopathy and other painful neuropathies. Topical application in dry eye offers osmoprotection and modulates immune and inflammatory responses. Carnitine has been recognized as a nutritional supplement in cardiovascular disease and there is increasing evidence that carnitine supplementation may be beneficial in treating obesity, improving glucose intolerance and total energy expenditure.

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Vitamin B12 In Health And Disease

Vitamin B12 is essential for DNA synthesis and for cellular energy production. This review aims to outline the metabolism of vitamin B12, and to evaluate the causes and consequences of sub-clinical vitamin B12 deficiency. Vitamin B12 deficiency is common, mainly due to limited dietary intake of animal foods or malabsorption of the vitamin. Vegetarians are at risk of vitamin B12 deficiency as are other groups with low intakes of animal foods or those with restrictive dietary patterns. Malabsorption of vitamin B12 is most commonly seen in the elderly, secondary to gastric achlorhydria. The symptoms of sub-clinical deficiency are subtle and often not recognized. The long-term consequences of sub-clinical deficiency are not fully known but may include adverse effects on pregnancy outcomes, vascular, cognitive, bone and eye health.

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Vitamin B6: Functions, Complexities, and History

In recent years vitamin B6 has become a focus of research describing the compound’s critical function in cellular metabolism and stress response. For many years the sole function of vitamin B6 was considered to be that of an enzymatic cofactor. However, recently it became clear that it is also a potent antioxidant that effectively quenches reactive oxygen species and is thus of high importance for cellular well-being. In view of the recent findings, the current review takes a look back and summarizes the discovery of vitamin B6 and the elucidation of its structure and biosynthetic pathways. It provides a detailed overview on vitamin B6 both as a cofactor and a protective compound. Besides these general characteristics of the vitamin, the review also outlines the current literature on vitamin B6 derivatives and elaborates on recent findings that provide new insights into transport and catabolism of the compound and on its impact on human health.

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