Popular Supplement Ingredients:
Caffeine - Numerous studies support the use of caffeine to improve performance during endurance training, sprinting, and weight lifting. It should be noted that many of the studies that found increases in strength training performance supplemented with larger (5–6 mg/kg) dosages of caffeine. However, this dosage of caffeine is at the end of dosages that are considered safe (6 mg/kg/day). it appears that regular consumption of caffeine may result in a reduction of ergogenic effects. Sources of caffeine: coffee, tea, energy drinks, and soft drinks.
Creatine - Creatine supplementation during training has been reported to promote significantly greater gains in strength, fat free mass, and performance primarily of high intensity exercise tasks. Although not all studies report significant results, the preponderance of scientific evidence indicates that creatine supplementation appears to be a generally effective nutritional ergogenic aid for a variety of exercise tasks. Sources of creatine: meat, fish, protein, and most other animal proteins.
Beta-Alanine: Supplementation with beta alanine has been shown to positively effect anaerobic exercise performance, such as sprinting or weightlifting. Can potentially improve workload, and time to fatigue during high intensity cardio, may also improve muscle resistance to fatigue during strength training. Long term safety has not been explored. May cause unpleasant tingling of the skin. Sources of Alanine: meat, poultry, soy & fish
Citrulline Malate - Very little research. Supplementation with citrulline malate for 15 days has been shown to increase ATP production by 34% during exercise, increase the rate of phosphocreatine recovery after exercise by 20%, and reduce perceptions of fatigue. Sources of Citrulline: Shrimp , organ meats, onions, kale, salmo, pistachios, honey, tea, garlic, cranberries, beets, oranges, spinach, walnuts, pomegranate, watermelon, and dark cocoa.
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The following are websites that provide evidence based information regarding supplements, brands, and individual ingredients. Rather than recommending a specific product that uses a proprietary blend, these resources will give you access to information about particular ingredients.
Federal law does not require dietary supplements to be proven safe to FDA's satisfaction before they are marketed.
For most claims made in the labeling of dietary supplements, the law does not require the manufacturer or seller to prove to FDA's satisfaction that the claim is accurate or truthful before it appears on the product.
Dietary supplement manufacturers do not have to get the agency's approval before producing or selling these products.
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