Nutrients for a Stronger Athletic Body

As more studies confirm the importance and benefits of exercise, people are pushing their bodies toward total health. But becoming fit comes with a price: nutrients are lost, ligaments are strained and muscles become fatigued. Thankfully, the natural products industry has many ingredients that may help optimize performance, heal the body, restore lost nutrients, improve and build muscle, protect joints and burn fat.

A report from Business Insights, “The Dietary Supplements Market Outlook 2007,” confirmed consumption of supplements increased in younger generations, growing fastest amongst those between 18 and 29 years. The change in consumer demographics will have an effect on the industry, according to the report, with the 43 million consumers in this demographic accounting for nearly 30 percent of growth in supplement sales, coming mainly from the sports, energy and weight-loss categories. Subsequently, market research analyst company, Packaged Facts, predicted in its 2007 report, “Sports Nutritionals for Active Lifestyles in the US,” retail sales of sports nutrition products will top $12.7 billion by 2011. Sports beverages are said to be leading the sector, followed by bars, gels and supplements.

Immune System

In order to have a healthy body, one must start with a healthy immune system. Without it, the body is unable to handle exercise-induced stress. Gluco polysaccharide, a natural compound isolated from yeast cell calls (Saccharomyces cerevisiae), has been shown to be effective in reducing the influence of colds and flu, and in enhancing phagocytic activity of macrophages, neutrophils and natural killer cells. Wellmune WGP® (from Biothera), the branded name for gluco polysaccharide, was a key player in a double blind, placebo-controlled study.¹ Marathon runners (35 men, 40 women) ages 18 to 53 (mean age 36 years), were recruited at the 2007 Carlsbad Marathon in California. Researchers from Supplement Watch Inc. found marathoners taking 250 mg/d of Wellmune WGP for four weeks reported a 22 percent increase in vigor; 48 percent reduction in fatigue; 38 percent reduction in tension; and 38 percent reduction in stress-related confusion, in contrast with the placebo group. The treatment group also reported 66 percent fewer upper respiratory tract infection (URTI) compared with runners treated with a placebo, and rated their health 44 percent higher as compared to normal.

In a similar study, reported at the 2008 Experimental Biology annual meeting, researchers from the Miami Research Associates reported gluco polysaccharide could reduce the incidence of fever and cold-like symptoms.² During the cold/flu season, healthy subjects were treated with Wellmune WGP or a placebo for four weeks. Although there were no differences in the incidence of symptomatic respiratory illnesses (SRIs), no subjects in the Wellmune group missed work or school due to colds, while subjects with colds in the placebo group missed an average of 1.38 days.

Glutamine, a naturally occurring non-essential amino acid, is circulated throughout the blood as well as stored in the skeletal muscles, and becomes conditionally essential in states of illness or injury. Because it is converted to glucose during periods of heightened energy expenditure, as well as providing fuel for certain cells in the immune system, it is used for ergogenic and immune support for athletes. In a study from the University of Oxford, the effects of feeding glutamine was investigated both at rest in sedentary controls and after exhaustive exercise in middle-distance, marathon and ultra-marathon runners, and elite rowers, in training and competition.³ A marked increase in numbers of white blood cells occurred immediately after exhaustive exercise, followed by a decrease in the numbers of lymphocytes. Researchers found the provision of oral glutamine after exercise appeared to have a beneficial effect on the level of subsequent infections. In addition, the ratio of T-helper/T-suppressor cells appeared to be increased in samples from those who received glutamine, compared with the placebo.

Another study from the same group of researchers found in situations of stress, such as clinical trauma, starvation or prolonged strenuous exercise, the concentration of glutamine in the blood is decreased and provision of glutamine or a glutamine precursor, such as branched chain amino acids, may have a beneficial effect on gut function, morbidity and mortality, and on some aspects of immune cell function.⁴ However, it was admitted that, so far, there is no firm evidence as to precisely which aspect of the immune system is affected by glutamine feeding during the transient immunodepression that occurs after prolonged, strenuous exercise, but there is increasing evidence that neutrophils may be implicated.

The Body’s Framework

Our supportive structures, the skeleton, muscles and joints, all experience stress and fatigue during periods of prolonged activity, making it extremely important and necessary to protect them. The skeletal muscle can be damaged due to repetitive, high-intensity exercise, which leads to a decrease in adenosine triphosphate (ATP) and total adenine nucleotide (TAN) levels. Ribose, a naturally occurring pentose sugar, has been shown to enhance the recovery of myocardial or skeletal muscle ATP and TAN levels following ischemia or high-intensity exercise.⁵ Furthermore, ribose may modulate the production of oxygen-free radicals during and following exercise. In a study from the University of Florida, researchers implemented a double blind, placebo-controlled trial to determine the effects of four weeks of ribose supplementation on body composition and exercise performance in healthy, young male recreational bodybuilders aged 18 to 35 years.⁶ Subjects were randomly assigned to a ribose-supplemented group (10 g/d in powder formulation) or a placebo group (dextrose). Each subject participated in a heavy-resistance training program designed to increase skeletal muscle mass. The ribose-supplemented group experienced a significant pretreatment-to-post-treatment increase in the total work performed, whereas the placebo group did not change significantly. Additionally, the ribose-supplemented group experienced a significant increase in bench press strength, whereas the placebo group did not. Researcher concluded supplementation with 10 g/d of ribose for four weeks resulted in significant increases in muscular strength and total work performed in recreational bodybuilders in this study, although no significant changes in body composition were found.

Research has found ribose helps in ATP resynthesis.⁷ Eight subjects went through intense training for one week. After training, the subjects received either ribose (200 mg/kg body wt; Rib) or placebo three times per day for three days. Immediately after the last training session, muscle ATP was lowered in placebo and Rib. The results support the hypothesis that the availability of ribose in the muscle is a limiting factor for the rate of resynthesis of ATP. Furthermore, the reduction in muscle ATP observed after intense training does not appear to be limiting for high-intensity exercise performance.

In a study out of the University of Connecticut, L-carnitine positively affected markers of post-exercise metabolic stress and muscle damage.⁸ Eight healthy men were administered 0 g, 1 g, and 2 g of L-carnitine L-tartrate (LCLT; as Carnipure™, from Lonza Inc.) for three weeks and then performed a bout of resistance exercise with associated blood draws. Both the 1- and 2-g doses were effective in mediating various markers of metabolic stress and of muscle soreness. Researchers said the use of LCLT appeared to attenuate metabolic stress and the hypoxic chain of events leading to muscle damage after exercise.

L-carnitine can also enhance the responses of skeletal muscle to training as well.⁹ Four horses were supplemented with 10 g/d of L-carnitine for 10 weeks; three horses served as controls. Muscular adaptations to training were observed mainly in the L-carnitine-supplemented horses and included an increase in the percentage of type IIA fibers, atrophy of type I fibers, a rise in the capillary-to-fiber ratio and an increase in the quantitative reaction of periodic acid Schiff stain (used as an indicator of intrafiber glycogen content). Exogenous carnitine demonstrated an additive effect on muscular responses to training.

Collagen is one of the proven staples for relieving joint health. In one study, glycosylated undenatured type II collagen (as UC-II® , from InterHealth Nutraceuticals) demonstrated the ability to induce tolerance and effectively reducing joint pain and swelling in subjects.¹⁰ In the 42-day pilot study, five female subjects (58 to 78 years), suffering from significant joint pain, were administered 10 mg/d of UC-II. Researchers concluded UC-II may serve as a novel therapeutic tool in joint inflammatory conditions and symptoms of osteoarthritis (OA) and rheumatory arthritis (RA).

Two supplements taken to help counteract joint damage include glucosamine and chondroitin sulfate. Glucosamine is an amino sugar believed to promote cartilage formation and repair, and chondroitin sulfate is a component of proteoglycans and proteins responsible for cartilage’s elasticity.

Glucosamine may alleviate pain and restore motion in cases of joint pain caused by exercise-induced cartilage injury. In a 2003 study from the University of Western Australia, 46 subjects were randomly assigned to receive 2,000 mg/d of glucosamine or a placebo over 12 weeks.¹¹ Researchers found the clinical and functional test scores improved with time, but there were no significant differences between the two groups. The glucosamine group was found to have significantly better quality of life scores at week eight and 12. Eighty-eight percent of the glucosamine group reported some degree of improvement in their knee pain versus only 17 percent in the placebo group.

Another knee study suggested chondroitin sulfate (CS) may decrease pain and improve function in joints.¹² A total of 120 patients were randomized into two groups receiving either 800 mg/d of CS or a placebo for two periods of three months during one year. Subjects reported a decrease in joint pain and an increase in range of motion, while radiological progression revealed significantly decreased width in the medial femoro-tibial joint space on weight-bearing X-rays of both knees.

Strong Blood

While protecting one’s muscles is key, ensuring maximum blood flow is reaching them is also extremely important. Proper blood flow is necessary for the dilation of blood vessels and delivering continuous oxygen to muscles, especially during exercise. French maritime pine bark extract consists of a concentrate of water-soluble polyphenols. It contains the bioflavonoids catechin and taxifolin, as well as phenolcarbonic acids. Antioxidants, such as bioflavonoids, enhance endothelial nitric oxide (NO) synthase expression and subsequent NO release from endothelial cells, which contributes to increased exercise-induced blood perfusion of organs and plays a key role for coordinating vascular response to exercise. A study at Hiroshima University Graduate School of Biomedical Sciences, Japan orally administered 180 mg/d of French maritime pine bark extract (as Pycnogenol (PYC), from Horphag Research) or a placebo for two weeks to healthy young men.¹³ PYC, but not the placebo, augmented forearm blood flow (FBF) response to acetylcholine (Ach). SNP-stimulated vasodilation was similar before and after two weeks of treatment in the control and PYC groups. These findings suggest PYC augments endothelium-dependent vasodilation by increasing NO production.

PYC has been reported to have cardiovascular benefits, such as a vasorelaxant activity, angiotensin-converting enzyme (ACE) inhibiting activity, and the ability to enhance the microcirculation by increasing capillary permeability.¹⁴ Investigations have demonstrated PYC has strong free radical-scavenging activity against reactive oxygen and nitrogen species. PYC can also increase endurance. In a California State University study, 24 recreational athletes received either 200 mg/d of PYC or a placebo for one month in a double blind, crossover design.¹⁵ In the first group (n=12), endurance increased by 29.6 percent over the control group; the second group experienced a 13.7 percent increase in endurance over the control group, following 30 days of supplementation. The composite endurance for both groups after supplementation with PYC increased by 21 percent compared to the placebo, and the results of the trial led the scientists to conclude PYC significantly improved endurance compared to the control.

Another supplement that promotes healthy blood is the mineral chromium. Researchers from the Ohio State University Medical Center studied the effects of oral niacin-bound chromium (NBC; as ChromeMate®, from InterHealth Nutraceuticals) supplementation on the subcutaneous fat tissue of obese, diabetic mice.¹⁶ They found NBC lowered total cholesterol (TC), TC-to-high density lipoprotein (HDL) ratio, low density lipoprotein (LDL) cholesterol, and triglyceride levels, while increasing HDL cholesterol in the blood plasma. Further, an oral glucose tolerance test revealed a significantly improved clearance of blood glucose between one and two hours of glucose challenge in NBC-supplemented mice.

Lean Machine

Some of the most desired benefits of an active lifestyle are lean body mass, weight loss and stronger muscles. Chromium is also well-liked by athletes as it is thought to function as a thermogenic agent within the body. Because it regulates insulin-mediated glucose, amino acid and fat transport, chromium may help build muscle protein leading to muscle mass. Twenty overweight African-American women, engaged in a modest diet-exercise regimen, participated in a randomized, double blind, placebo-controlled, crossover study.¹⁷ They received a placebo three times a day during the control period and niacin-bound chromium, 200 mcg, during the verum period. In the first group of 10 women receiving niacin-bound chromium after the placebo period (group 1), body weight loss was essentially the same, but fat loss was significantly greater and non-fat body mass loss was significantly less with chromium intake. In contrast to the previous findings, there was a significantly greater loss of fat in the placebo compared to the verum period in the second group of eight women who received chromium first.

Chromium’s popularity in sports nutrition also stems from its alleged ergogenic (performance-boosting) qualities. Eight physically active men performed three exercise trials while ingesting 6 percent carbohydrate-electrolyte (CHO), CHO plus chromium picolinate (Cr+3), or a placebo using a double blind, counterbalanced design.¹⁸ During the standardized shuttle running, blood glucose was higher with both CHO and CHO + Cr+3 than the placebo. Plasma-free fatty acid was higher in the placebo group than both CHO and CHO + Cr+3 at 75 minutes of exercise and at fatigue. In the fatigue test, subjects ran longer with both CHO and CHO + Cr+3 than the placebo.

States of prolonged stress—including athletic endeavors, such as marathons—are associated with decreased hormone production, especially reduced secretion of human growth hormone (hGH) from the anterior pituitary. Alpha-glycerylphosphorylcholine (A-GPC) is a is a naturally occurring phospholipid precursor and metabolite derived from soy lecithin and is known to potentate the effects of growth hormone releasing hormone (GHRH) and increase hGH. In a study from Z Sciences Inc. (submitted for publication), researchers examined the effects of a supplement containing primarily A-GPC (as AlphaSize®, from Chemi Nutra) on serum hGH levels, explosive performance, and post-exercise substrate oxidation.¹⁹ Compared to baseline values, peak hGH increased 44-fold during A-GPC, and peak bench press force was 14 percent greater in A-GPC. However, A-GPC had no statistically significant effect on peak power, rate of force development, RMR or cardiovascular hemodynamics (i.e., heart rate and blood pressure).

Conjugated linoleic acid (CLA), an omega-6 fatty acid, is known for benefiting the immune system, but is also being used as a safe means of body fat reduction. A study from the University of Wisconsin evaluated the safety of one CLA product (as Clarinol™, from Lipid Nutrition) over a one-year period in obese humans who were generally healthy.²⁰ This was a randomized, double blind study consisting of three phases in which subjects were given 6 g/d of CLA or a placebo. Phase one was a low-calorie diet (13 kcal/kg desirable weight) for 12 weeks or until 10 to 20 percent of initial body weight was lost. In phase two, from weeks 12 to 28, subjects were re-fed a diet providing 25 to 30 kcal/kg of desirable body weight. Phase 3 was open label, with subjects from both groups taking CLA from weeks 28 to 52. Laboratory tests showed no adverse effects of CLA, and it was concluded that CLA as Clarinol is safe for use in obese humans for at least one year.

In another 12-month study in overweight adults, CLA caused reductions in body fat mass (BFM) and increases in lean body mass (LBM) by as much as 9 percent.²¹ The double blind, placebo-controlled study randomized 180 men and women, aged 18 to 65, with a body mass index (BMI) of 25 kg/m² to 30 kg/m², into three groups and administered one of the following: capsules containing 4.5 g/d of CLA-free fatty acid, 4.5 g/d of CLA-triglycerides (as Tonalin®, from Cognis Nutrition & Health), or a placebo of 4.5 g/d of olive oil. Scientists regularly assessed each subject’s body weight, BMI, body composition and blood samples. A significant decrease in BFM was observed in both groups receiving CLA compared to the placebo, and the CLA-free fatty acid group had an increase in LBM compared to the placebo. The results were not associated with changes in diet or exercise, and concluded both forms of CLA cause a significant decrease of body fat mass over a one-year period in healthy, overweight adults.

Another study on CLA and body composition investigated the effects of six months of supplementation with 7 g/d CLA (as Clarinol) in two groups of male and female resistance-trained subjects—seven beginners and seven advanced athletes.²² During the intervention period, test subjects performed a standardized training routine three times per week and were assessed for BMI, body composition and nutrient intake. In spite of a higher energy intake, a significant reduction of body fat and an increase in body cell mass was observed in both groups.

Zinc, magnesium and vitamin B6 are essential nutrients used by strength athletes such as bodybuilders to replenish lost nutrients. A double blind, randomized study was conducted to determine the effect of a novel zinc and magnesium formulation B6 (as ZMA®, from InterHealth Nutraceuticals) on anabolic hormone levels and strength in athletes.²³ Subjects were supplemented with ZMA or a placebo for eight weeks. The total and free testosterone levels in serum increased in the ZMA group by 32.4 percent and 33.5 percent, in contrast to the placebo group which decreased by 10.5 percent and 10.2 percent.

Another study from the same group of researchers investigated the effects of dietary magnesium (Mg) on strength development during a double blind, seven-week strength training program in 26 untrained subjects, 18 to 30 years old.²⁴ The control received a placebo and the magnesium group received a supplement to bring Mg intake, including diet, to 8 mg/kg body weight/d. Both groups gained strength, however, results indicated a significant increase for the Mg group compared to the control group in absolute T, relative T adjusted for body weight and relative T adjusted for lean body mass when pre values were used as the covariate. The Mg group was consistently greater than the control group, leading the study’s authors to hypothesize that magnesium’s role may be at the ribosomal level in protein synthesis.

For shedding those unwanted pounds in order to get back into fighting shape, bitter orange extract (Citrus aurantium; CA) is popular. It has been purported to stimulate thermogenesis, reduce weight, increase the percentage of lean muscle in relation to total body mass, improve athletic performance and help suppress appetite. A recent study examined the effects of bitter orange extracts (as Advantra Z® , from Nutratech Inc.).²⁵ The three-arm, double blind, placebo-controlled, crossover study found exercise tolerance improved 83 percent of the time following use of a performance-enhancing dietary supplement containing Advantra Z. The study also said there was no increase in post-exercise heart rate, systolic blood pressure or temperature, and no differences in exercise-related oxygen consumption, serum lactate or insulin. A similar study from McGill Nutrition and Food Science Center at the Royal Victoria Hospital in Montreal, Canada demonstrated supplementation with Advantra Z led to an increased thermogenic response and a measurable increase in metabolic rate in lean men and women when consumed alone and in conjunction with nutrition bars.²⁶ A clinical trial from the same group of researchers compared the thermic response to a meal between men and women of varied body composition and to determined whether adrenergic amines extracted from CA induced an increase in metabolic rate and enhanced the thermic response to the meal.²⁷ In 30 healthy, weight-stable subjects (17 women, 13 men; BMI: 20 to 42 kg/m²), body composition was determined and the thermic effect of food (TEF) of a 1.7-MJ, 30-g protein meal was determined intermittently for 300 minutes by indirect calorimetry. In a subset of 22 subjects, TEF was significantly lower in women than men, independently of age and magnitude of adiposity. The thermic response to CA alone was higher in men, but, when added to the meal, CA increased TEF only in women and to values no longer different from men. CA had no effect on blood pressure and pulse rate but increased epinephrine excretion by 2.4-fold.

Soy and whey, two proteins used to increase lean muscle development, are at the forefront of building stronger muscles. In comparison to whey, soy improves antioxidant status,^28,29 possibly because of the naturally-occurring isoflavone content. The antioxidant components of isoflavones can diminish oxidative stress caused by exercise, which may lead to fatigue, muscle soreness, inflammation and muscle injury. Additionally, soy protein contains a high concentration of three branched-chain amino acids (BCAAs)—leucine, isoleucine and valine—plus other amino acids, glutamine and arginine, which together may have an impact on muscle building.^30,31 However, a comparison study on soy and whey proteins in recreationally trained young women found soy consumption, but not whey intake, increased pre-exercise serum antioxidant status while decreasing post exercise blood levels of peroxides and creatine kinase—toxins produced through oxidative stress.³²Researchers had recreationally trained, young adult women consume antioxidant-rich soy protein or antioxidant-poor whey protein for four weeks (40 g/d protein). A moderate intensity, weight resistance exercise session was done before and after the four-week period. The study concluded moderate intensity exercise exerted variable effects on serum lipid peroxides with decreases occurring with four weeks of soy intake, which also produced other antioxidant effects. In contrast, a recent study out of the Indiana University School of Medicine, Evansville, found soy and whey protein in the skeletal muscle of exercised rats synthesize protein at comparable measures after strenuous exercise.³³ Rats were given either carbohydrates only (C), carbohydrates and soy protein (CS), or carbohydrates and whey protein (CW)—one hour after a nearly 2.5-hour treadmill run. An hour later, the degree of muscle protein synthesis was measured in each rat and compared to control. Insulin and BCAA concentrations were higher in the CS and CW groups, with serum leucine and isoleucine the highest in the CW group. Compared with the C group, both the CS group and CW group increased protein synthesis in skeletal muscle. The study suggests both soy and whey proteins are useful sources of protein for muscle support following aerobic exercise. Another study confirmed supplementing with either a soy or whey protein increased lean tissue mass and strength when taken during resistance training.³⁴ In the double blind study, 27 untrained healthy subjects, (18 female, 9 male) ages 18 to 35 years, were randomly assigned to take either whey protein (1.2 g/kg body mass whey protein + 0.3 g/kg body mass sucrose power), soy protein (1.2 g/kg body mass soy protein + 0.3 g/kg body mass sucrose powder) or a placebo for six weeks. Whether training for an Olympic triathlon or simply jogging around the block, total body health is extremely important. Proper supplementation and care will guarantee a body that is faster, stronger, better. References available on the next page.References: "Nutrients for a Stronger Athletic Body"1. Shawn Talbot et al. "Wellmune WGP® Reduced Fatigue and Infection Symptoms in Marathoners." Research Results Presented at AmericanCollege of Nutrition Annual Meeting EAGAN, Minn.—November 6, 2007. 2. Douglas Kalman. "A randomized, double-blind placebo controlled trial of Wellmune WGP® for immune support during cold season." Research results presented at Experimental Biology San Diego, Calif.— April 5-9, 2008. 3. Castell LM et al. "The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise." Nutrition. 13, (7-8):738-42, 1997. 4. Castell L. "Glutamine supplementation in vitro and in vivo, in exercise and in immunodepression." Sports Med. 33, 5:323-45, 2003 5. Dodd SL, JohnsonCA, Fernholz K, St Cyr JA. "The role of ribose in human skeletal muscle metabolism." Med Hypotheses. 2004;62(5):819-24. Links 6. Gammeren D. Van, et al. "The Effects of Four Weeks of Ribose Supplementation on Body Composition and Exercise Performance in Healthy, Young, Male Recreational Bodybuilders: A Double-Blind, Placebo-Controlled Trial." Current Therapeutic Research. 63, 8:486-495, 2002.  7. Hellsten Y et al. "Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humans." Am J Physiol Regul Integr Comp Physiol. 2004 Jan;286(1):R182-8.  8. Spiering BA et al. "Responses of criterion variables to different supplemental doses of L-carnitine L-tartrate." Strength Cond Res. 2007 Feb;21(1):259-64. 9. Rivero JL et al. "Oral L-carnitine combined with training promotes changes in skeletal muscle." Equine Vet J Suppl. 2002 Sep;(34):269-74. 10. Bagchi D et al. "Effects of orally administered undenatured type II collagen against arthritic inflammatory diseases: a mechanistic exploration." Int J Clin Pharmacol Res. 2002;22(3-4):101-10. 11  Braham R et al. "The effect of glucosamine supplementation on people experiencing regular knee pain." Br J Sports Med. 37:45-9, 2003. http://bjsm.bmjjournals.com/ 12 Uebelhart D et al. "Intermittent treatment of knee osteoarthritis with oral chondroitin sulfate: a one-year, randomized, double-blind, multicenter study versus placebo. Intermittent treatment of knee osteoarthritis with oral chondroitin sulfate: a one-year, randomized, double-blind, multicenter study versus placebo." Osteoarthr Cartil. 12, 4:269-76, 2004. www.sciencedirect.com/science/journal/10634584 13. Nishioka K et al. "Pycnogenol, French maritime pine bark extract, augments endothelium-dependent vasodilation in humans." Hypertens Res. 2007 Sep;30(9):775-80.  14. Packer L et al. "Antioxidant activity and biologic properties of a procyanidin-rich extract from pine (Pinus maritima) bark, pycnogenol." Free Radic Biol Med. 1999 Sep;27(5-6):704-24. 15. Pavlovic P. "Improved endurance by use of antioxidants." European Bulletin of Drug Research. 7, 2:1-4, 1999. 16. Rink C et al. "Transcriptome of the subcutaneous adipose tissue in response to oral supplementation of type 2 Leprdb obese diabetic mice with niacin-bound chromium." Physiol Genomics. 2006 Nov 27;27(3):370-9. Epub 2006 Aug 29. 17. Crawford V, Scheckenbach R, Preuss HG. "Effects of niacin-bound chromium supplementation on body composition in overweight African-American women." Diabetes Obes Metab. 1, 6:331-7, 1999. 18. Davis JM et al. "Effects of carbohydrate and chromium ingestion during intermittent high-intensity exercise to fatigue." Int J Sport Nutr Exerc Metab. 10, 4:476-85, 2000. www.humankinetics.com 19. Tim Ziegenfuss. “Acute Supplementation With Alpha-Glycerylphosphorylcholine Augments Growth Hormone Response To, And Peak Force Production During Resistance Exercise.” Journal of the International Society of Sports Nutrition [Currently being reviewed for publication]. 20. Wigham L et al. "Safety profile of conjugated linoleic acid in a 12-month trial in obese humans." Food Chem Toxicol. 42, 10:1701-1709, 2004. 21. Gaullier JM et al. "Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans." Am J Clin Nutr. 2004 Jun;79(6):1118-25. 22. Von Loeffelholz J et al. "Influence of conjugated linoleic acid body composition." European Journal of Lipid Science and Technology. 105:251-259, 2003. 23. Brilla LR, Conte V. "A novel zinc and magnesium formulation (ZMA) increases anabolic hormones and strength in athletes." Sports Med Train Rehab. (In Press) Abstract presented Nov. 14, 1998, at the Annual Meeting of the Southwest Chapter of the AmericanCollege of Sports Medicine 24. Brilla LR et al. "Effect of magnesium supplementation on strength training in humans." J Am Coll Nutr. 1992 Jun;11(3):326-9.Links 25. Haller CA et al. "Human pharmacology of a performance-enhancing dietary supplement under resting and exercise conditions." Br J Clin Pharmacol. 2008 Jun;65(6):833-40. Epub 2008 Mar 13. 26. Hedrei P et al. "Thermogenic Effect of Beta-sympathicomimetic Compounds Extracted From Citrus Aurantium In Humans." [Online] Available www.nutratechinc.com, Dec. 1, 2005. 27. Gougeon R et al. "Increase in the thermic effect of food in women by adrenergic amines extracted from citrus aurantium." Obes Res. 2005 Jul;13(7):1187-94. 28. Brown EC, Disilvestro RA, Babaknia A, Devor ST. “Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status.”Nutr J, 3: 1, 22, 2004. www.nutrition.org/ 29. Rossi AL et al. “Soy beverage consumption by young men: increased plasma total antioxidant status and decreased acute, exercise-induced muscle damage.” J of Nutraceuticals, Functional & Medical Foods, 3:33-44, 2000. http://ana-jana.org/jana_journal.cfm 30. Anderson JW et al. “Soy compared to casein meal replacement shakes with energy-restricted diets for obese women: randomized controlled trial.”Metabolism, 56:2, 280-8, 2007. http://www.elsevier.com/wps/find/journaldescription.cws_home/623319/description#description 31. Layman D. “The role of leucine in weight loss diets and glucose homeostasis.” J Nutr 133,1: 261S-267S, 2003. www.jn.nutrition.org/ 32. Box W et al. "Soy intake plus moderate weight resistance exercise: effects on serum concentrations of lipid peroxides in young adult women." J Sports Med Phys Fitness. 45, 4:524-8, 2005. www.minervamedica.it 33. Tracy G et al. “Feeding Meals Containing Soy or Whey Protein after Exercise Stimulates Protein Synthesis and Translation Initiation in the Skeletal Muscle of Male Rats” The Journal of Nutrition 137: 357-362, 2007.  34. 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