22mayQAsNutritionAug07

Q&As: Ask the Nutritionist (Last updated: 11 Aug 2007)
If you have a question on supplement, nutrition or training to ask, email to
questions@ultimatesg.com

Q) Why did you think so highly of Carnosine
supplement?
A) It is touted as the next Creatine. I personally think,
just like Creatine, Carnosine is a highly valuable
supplement found naturally in red meat. Based on its
research, it appears to be "designed" perfectly to
protect against the destruction of cells that do not
increase in numbers for example the brain, nerve and
muscle cells. It is found in abundance in the power
type: white muscle fibre. It buffers against acidity in
muscles. It is a bi-peptides (simple 2 amino acid
peptide) that can be absorbed without being broken
down unlike complicated peptides like SOD (super
oxide dismutase). Finally, you cannot get enough of it
from food unless you are eating 1.2kg of beef a day
which is quite impossible for most people. Expensive
too!

Q) Is Creatine Ester more superior than Creatine
Monohydrate? Does it cause less water rentention?
A) Here's the answer from the maker of
CREAPURETM. The highly reputable pharmaceutical
company that has spent lots of money to research
Creatine and own the patent to produce the most
perfect Creatine Monohydrate.

Creatine ester is a creatine Monohydrate that has
been esterified with either the alcohol methanol
(creatine methyl ester) or ethanol (creatine ethyl ester).

After being absorbed by the body, creatine esters are
split into creatine and the alcohol methanol or
ethanol. This conversion occurs very quickly. Ten
minutes after oral administration, the ester is no
longer detectable and has been broken down
completely into creatine, creatinine, and methanol or
ethanol.

It has been shown that this breakdown takes place
before it has been absorbed into the muscle cells.
Twelve percent of orally administered creatine ester is
converted into creatinine after 30 minutes, and, in
addition, esterification strongly promotes the
conversion into creatinine.

Creatinine is excreted via the kidneys. The alcohol in
the form of methanol or ethanol needs to be detoxified
by the liver. Methanol in particular is highly toxic and
even small amounts can damage the nervous system.

Creatine ester causes less water retention, because
less creatine is absorbed into the muscle cells. This
is also the answer for your question regarding the
absorption. Because of its stability, Creatine
monohydrate is much better absorbed than Creatine
ester.

There are no studies that prove that creatine esters
enhance performance. It is especially significant that
there is no indication that these esters have an
advantage over pure creatine monohydrate.

The only thing which is true is, Creatine ester is better
soluble than creatine monohydrate. But that becomes
worthless, if you have in mind, that creatine ester is
without any beneficial effect for the body.

Additionally to Creatine Ester there are more than 20
different creatine derivatives sold commercially that
promise better results than conventional creatine
monohydrate. But in the end, no scientific studies
have been done on these new products that prove
that they enhance performance, unlike creatine
monohydrate, which, as the subject of more than 300
studies, is one of the most researched dietary
supplements around. There is no toxicological
information available for these products either.

Q) Why is your Creatine products stated as
"micronized" in your site, when it is not stated on the
ISS's and Jarrow's product labels?
A) Our friend, the maker of CREAPURETM in the past
have analyzed the particle size of so-called "
micronized " Creatine of from China with
the result that it was less fine than the very reputable
CREAPURETM Creatine Monohydrate. That made the
reputable Creatine Monohydrate we carry
"Ultra-Micronized" which we must made it clear to our
visitors.

Q) Does herbs like Tribulus and Horny Goat Weed
useful in increasing testosterone level?
A) Searching through the scientific literature, I could
not find any peer-reviewed research supporting the
"testosterone-boosting" effect of either.

Horny Goat Weed was found to exhibit estrogenic
effect and the effect was likely to be responsible for its
bone density restoring effect for post-menopausal
women.

Tribulus was not found to exert any testosterone
boosting effect at all in strength athletes. It did not
help them improve their body composition (i.e.
increase muscle mass and lose body fat) either.

Based on these findings, I do not recommend using
Tribulus or Horny Goat Weed for bodybuilding
/strength training purposes.

Q) How much Phosphatidylserine (PS) should I take
to get the best effect?
A) I have personally experiment with 200mg once a
day, 200mg twice a day or 400mg once a day.
Although, the result of what I feel is probably not good
science, I feel that 400mg once a day give me the
best boost. I usually trained pretty high volume and
that made me feel that my CNS (central nervous
system) is not fully recovered when I wake up in the
morning. After taking 400mg of PS, I started feeling
much more alert and ready for the day, and the effect
lasted for quite a few hours and does not wear off
sharply. This is quite a difference compare to taking
Ginkgo Biloba or caffeine which I feel the
mental-boosting-effect lasted for just about an hour
per dose.

Q) How should one take Alpha Lipoic Acid to increase
insulin sensitivity?
A) Alpha Lipoic Acid is an interesting compound that
may increase insulin sensitivity. Insulin is needed to
shuttle nutrients into body cells including muscle
cells. The problem with decrease insulin sensitivity is
the accumulating of body fat. 100mg with each meal
is a good dose for someone looking to boost insulin
sensitivity.

Q) Which is better to increase Carnosine level in
muscle? Taking Carnosine supplement or taking
Beta Alanine Supplement?
A) Extensive human and animal studies have
conclusively proved significant Carnosine (a
di-peptide: two amino acids joined) can be absorbed
intact. I believe that the reason why Beta Alanine and
Histidine supplements are promoted in place for
Carnosine supplement is because of the cost
difference.

Looking at it the other way, you certainly will not be
taking Arginine + Glycine + Methionine instead of
Creatine Monohydrate when you are looking for the
benefits of Creatine would you? With a tri-peptide like
Creatine being able to made its way into the muscles
intact, I can confidently say that is the case for a
di-peptide like Carnosine also. Its health and
performance benefits suggest that it is a good
bioactive component found naturally in red meat just
like Creatine. But you will need to consume about
1.2kg of cooked beef just to get 1500mg of Carnosine.

Above (Product X): Whey not
instanised properly. Float on top
after being added.

Above (Product X): After stirring
for 30 seconds vigorously in
125mL of room temperature
water. Lots of undissolved
clumps and globs....

Compare this with
Below: ISS
Research....
Complete Whey

Above (ISS Research Complete
Whey): After stirring for just 5-10
seconds vigorously in 125mL of
room temperature water. No
clumps, no globs, completely
dissolved! Super smooth! Full
details below.