The Very Good Question Section

This is a new section consisting of some very good questions and their answers as fielded by the ISSA technical support team over the past two weeks. ENJOY!


I recently ran across a web page while researching nutrition/supplements for wrestling clients. The web page is Nu-Care (www.nu-care.com) and basically hawks products for high school wrestling, which looks like a supplement advertisement. It offers Creatine in a gum form and tablet form, claiming that since it is absorbed in your mouth, it goes directly to the muscles instead of 2/3 of the creatine dose being destroyed in the stomach. The 'research' claims that it is absorbed 250% better than powders and doesn't need large initial dosing since it is absorbed so easily. 2 Pieces contain 4 grams of "pharmaceutical-grade" Creatine and a carbohydrate to speed absorption. The other product is a chewable tablet (Creatine Power Tabs) with the same type of ingestion. For oral absorption it must be held in mouth for 2 minutes and chewed slowly like candy. 4 Tabs contain 5 grams of "pharmaceutical-grade" creatine (each one claims to have an Advanced Carbohydrate Complex™ to increase absorption). Have you heard of this? What do you think?

My opinion of these types of products is they are a waste of time. The only type of creatine that has been proven to work is the powder form that you ingest orally (the traditional method). There is one study that showed better creatine absorption with a glucose solution, so creatine may be even more effective when taken with a carbohydrate solution. That is about as far as the research goes with it (at least legitimate research). Naturally, marketers are going to take it to the next level by pushing crazy "new and improved" versions of creatine in an effort to make more money. I have never seen these "offshoots" actually turn out to be successful products. They come and go by the week. My advice to you is to stick with what works. Take creatine in the traditional method.



I would like to know what ergogenics aid/supplements are "acceptable" to use as far as fat burner/weight management? What do you think of guggulsterone?

Before beginning any supplementation program check with your physician or a registered dietician. A nutritious eating plan coupled with an aerobic and anaerobic program with adequate rest is the best plan for weight management. Since your body's preferred substrate for ATP production at rest is 70% fat and 30% carbohydrates, the key to managing your bodyfat percentage is to maximize this natural process. Food is a natural theromgenic, and by manipulating your nutrient ratios you can create an atmosphere in which insulin production is suppressed and glucagon production increased. Most fat burners on the market stimulate the nervous system through Ma Huang, Guarana, and some form of salycylic acid(aspirin) which ISSA does not advocate using. Guggulsterone is supposed to enhance your body's ability to utilize oxygen more efficiently and therefore supply the needed oxygen for oxidation of nutrients like fat and carbs within the mitochondria of muscle. You can research its efficacy through the American Journal of Clinical Nutrition at www.ajcn.org.



I overheard a fellow trainer say that BCAA's will help give your muscles more density. A big question mark went off in my head. How can this be? Is it true? Please explain.

The Branched-Chain Amino Acids (BCAAs) Leucine, Isoleucine, and Valine are directly metabolized in the muscles, and contribute up to 10% of energy during aerobic work. If one essential amino acid is missing, protein synthesis will not occur in the muscles. During prolonged exercise (over 90 minutes) your body switches from carbs as a preference to fats and protein. Your body has the innate ability to produce glucose from non-carbohydrate sources, called gluconeogenesis. BCAAs are stripped from the muscle to form Alanine for the Alanine cycle, which is delivered to the liver and converted to glucose. Catabolism like this can be avoided by supplementing with BCAAs before and after aerobic exercise. As far as density goes, if you can minimize catabolism and keep synthesis occurring, you will undergo more hypertrophy.