Green Tea Equals Fat Loss
Q: I am looking for a supplement to help me lose fat, but I do not want to use ephedrine. I heard that green tea extract is a great substitute for ephedrine. Is this true?
A: A recent study published in the American Journal of Clinical Nutrition found that "treatment with green tea extract resulted in a significant increase in 24 hour energy expenditure". These results are attributed to the fact that green tea is rich in catechin polyphenols (mainly epigallocatechin gallate (EGCG)) and caffeine which stimulate cause an increase in energy expenditure. The study concluded that green tea has thermogenic properties, promotes fat oxidation and may play a role in the control of body composition (fat vs. muscle). Based on the findings of this study and a few others green tea extract that has the appropriate amount of EGCG (at least 270mg per day) and caffeine (at least 150mg per day) would be a good non-ephedrine alternative to help you get lean.
Building Muscle With Ecdysterone
Q: Are there any studies that show Ecdysterone actually works for building muscle?
A: Unfortunately there are not a lot of research studies completed on Ecdysterone. One prominent study done in Russia by S. Simakin in 1988 was published in Scientific Sports Bulletin. There were 78 male and female subjects using either a placebo, protein, or protein plus approximately 2.5 mg Ecdysterone per pound of body weight. All of the participants were highly trained. Those taking protein and Ecdysterone gained 6-7% lean muscle and lost 10% bodyfat in only 10 days. While this result is truly amazing more research needs to be done to confirm this effect. If you decide to try Ecdysterone make sure you take at least 2.5mg per pound of body weight and plenty of protein as well. Oh yeah, train your butt off too!
The Benefits Of Indole-3-Carbinol
Q: What is Indole-3-Carbinol (I3C), what does it do, and will it help me get in shape?
A: Indole-3-carbinol (I3C) is a phytochemical isolated from cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, turnips, kale, green cabbage, mustard seed, etc.). For women research shows that I3C can convert the stronger form of estrogen (estradiol) into a weaker form 2-hydroxy-estrone (2OHE). Mainly this would be helpful for women with breast and endometrial cancer issues, but it might also help balance out estrogen. Excessive estrogen can promote excessive water and sodium retention, resulting in a bloated, puffy, smooth appearance, and water weight gain. For men I3C also can help prevent prostate cancer by balancing out testosterone and other factors affecting the prostate. Scientists believe that improved hormonal balance amongst other things is key to helping men and women stay healthy and fit.
Michnovicz JJ, et al. 1991. Altered estrogen metabolism and excretion in humans following consumption of I3C. Nutr Cancer 16:59-66.
Chinni SR, et al. 2001. Indole-3-carbinol (I3C) induced cell growth inhibition, G1 cell cycle arrest and apoptosis in prostate cancer cells. Oncogene 20:2927-36.
Source: Richie Mischal, Diamond Nutrition, www.usadiamondnutrition.com
Blended Protein VS. Whey Protein
Q: I want to buy a jug of protein. What is a blended protein and is it better than plain whey?
A: Plain whey protein is excellent for post workout amino acid delivery to muscle because it is quickly absorbed into the body. Post workout amino acid delivery needs to be swift, so a whey protein after your workout makes sense. A blended protein is usually a combination of Whey, Caseinate, Egg Albumin, Soy, etc. Blends are good because they give you a broad spectrum of amino acids from a variety of protein sources. A blend is going to have a slower absorption profile than plain whey. Slower absorption means that a blend would be good to use during the day, but not necessarily immediately post workout because they don't deliver amino acids to the muscle as fast as plain whey. As you can see, both whey and blended protein have a place in your nutrition program.