Workout Supplements

Whey Protein

Whey protein Vs milk protein In 2015 Nutrients published a study in which 16 middle-aged men ingested 20 grams of milk protein or whey protein. Muscle biopsies taken before and after protein supplementation showed similar activation of muscle protein synthesis despite the increased rate of digestion and increased leucine availability

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Ornithine

Anti-fatigue In 2008 Nutrition Research published a double-blind, placebo-controlled, crossover study including 17 volunteers which found that ornithine promoted fat metabolism and delayed fatigue during physical exercise. [Source] Increased Growth hormone levels In 2010 the Journal of Strength and Conditioning published a double-blind, placebo-controlled study of 17 strength-trained athletes which

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Pea Protein

Muscle gains compared to whey protein In 2015 the Journal of the International Society of Sports Nutrition published a study in which 161 males consumed 25 grams per day of either whey protein, pea protein or a placebo during a 12-week resistance training program. Based on bicep muscle thickness, pea

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Protein Supplements

Increased muscle gains – post exercise In 2014 Sports Medicine published a review of 27 studies which concluded that protein supplementation post-exercise leads to acute muscle anabolism (muscle growth). However, there were no reductions in muscle damage seen and no enhancements in recovery of muscle function recorded. [Source] Muscle preservation

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GABA

Promoted relaxation In 2006 Biofactors published a cross-over study in which 13 subjects who consumed GABA had significant increases in alpha brain waves and decreases in beta waves compared to water or l-theanine. The changes in brain wave activity indicates that GABA induces relaxation and reduces anxiety. An additional placebo-controlled

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BCAAs

Reduced muscle damage In 2012 the Journal of the International Society of Sports Nutrition published a study in which 12 men were assigned to receive either a placebo or a BCAA supplement and then completed 100 consecutive drop-jumps. The BCAA group had significantly less muscle soreness as well as faster

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Glutamine

Reduced muscle recovery time after exercise In 2015 the International Journal of Sport Nutrition and Metabolism published a double-blind study in which 16 participants ingested either L-glutamine (.3 grams/kg/body weight) or a placebo once daily for 3 days after eccentric exercise. The results showed that glutamine reduced recovery time and

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Creatine

Increased Strength In 2003 the Journal of Strength and Conditioning Research published a review of 22 studies which found that creatine combined with resistance training lead to an 8 percent greater increase in strength and a 14 percent greater increase in weight lifting performance, when compared to a placebo combined

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