Fit'n'Flexed - The Ultimate Health, Strength and Fitness TV Show - Supplements

Study: Less Muscle Soreness And More Reps With Caffeine

Dayne Hudson — Mon, 09 May 2016 02:22:40 +0000

I'll be quick on this one because you're probably in a rush - but coffee won't only bring about less muscle pain, but will most likely help you pump out more reps too!

In this study, 9 male students abstained from caffeine 1 week prior to the research (1).

They trained their biceps twice - first pumping out 4 sets of 10 reps at 75% of their one rep max, then another set doing as many reps as they could manage.

Occasion One: They took 5 mg caffeine per kg of bodyweight before training their biceps (which is up to 4 times more caffeine in the average cup).

Occasion Two: They trained their biceps after taking a placebo.

So what did they find?

The caffeine group was able to pump out 18 reps, whilst the placebo group was able to perform 12.

A six rep difference isn't too bad, and can certainly yield superior muscle gains!

Moreover, the subjects recorded significantly less muscle soreness after working out with caffeine, despite performing more reps!

Check out the graph below:

This is also in line with other caffeine research, which is also why you hear me carrying on about how good coffee (caffeine) is, for something you pick up at the supermarket!

Now like a lot of performance enhancing aids, their effect can wear off as you use them more. Moreover, this research doesn't mean you'll get 6 more reps out every set on every muscle group. Results WILL vary, however, there's no doubt you're better off with caffeine then without it.

This study and others is why I believe we should all get into the caffeine before training!

"Stay Fit, Stay Flexed!"

Do you want more great tips to help you get in the shape of your life?

I know you're busy, so I won't keep you for long...

My readers regularly message me as losing weight can be extremely difficult.

Even worse is when stopping an extreme diet brings all the weight back!

I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.

That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!

I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!

As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.

Reference

(1) Hurley CF, Hatfield DL, Riebe DA. The effect of caffeine ingestion on delayed onset muscle soreness. J Strength Cond Res. 2013 Nov;27(11):3101-9. doi: 10.1519/JSC.0b013e3182a99477.

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Training

The Incredible Benefits of Creatine For Brain and Bone Health

Dayne Hudson — Wed, 04 May 2016 04:35:33 +0000

I'll be brief on this one but I just HAD to let you know - Creatine may have many other incredible benefits aside from more muscle growth!

I've told you before about the benefits of creatine for muscle growth and performance in the gym - but a very recent analysis hot off the press lends more weight to the findings of creatine outside of the gym too!

Creatine is probably the most researched supplement on the planet, so there's all kinds of interesting information popping up about it here and there - including that it may be great for your brain and bones as you age (1).

This research has been around for a while but the good news is we're getting more of it.

The research declares "there is evidence that creatine may affect the bone remodeling process; however, the effects of creatine on bone accreation are inconsistent".

Creatine for your Bones, Brain and Cognitive Function

If you're like me, you're most interested in the effects of this supplement on the brain.

Well, the above cited research tells us that:

"A number of studies suggest that creatine supplementation improves cognitive processing under resting and various stressed conditions. However, few data are available on older adults, and the findings are discordant. Future studies should focus on older adults and possibly frail elders or those who have already experienced an age-associated cognitive decline."

So whilst nothing is yet definitive, we may just be onto something though.

The "number of studies" the researchers refer to include this one (2), that tell us more about previous findings into creatine and brain health.

It's by a number of the same authors, so let's bring them in again:

"Higher brain creatine is associated with improved neuropsychological performance, and recently, creatine supplementation has been shown to increase brain creatine and phosphocreatine. Subsequent studies have demonstrated that cognitive processing, that is either experimentally (following sleep deprivation) or naturally (due to aging) impaired, can be improved with creatine supplementation."

Whilst it may not work for every subject, it's certainly worth a try.

The authors also state that creatine can obviously improve quality of life due to it's potential ability to "reduce the disease burden associated with sarcopenia and cognitive dysfunction."

Considering the opportunity for more muscle mass, superior bone health and cognitive function, I can't see why creatine shouldn't be part of your supplement routine!

"Stay Fit, Stay Flexed!"

Need and awesome diet or training plan?

I know you're busy, so I won't keep you for long...

My readers regularly message me as losing weight can be extremely difficult.

Even worse is when stopping an extreme diet brings all the weight back!

I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.

That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!

I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!

As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.

References

(1) Gualano B, Rawson ES, Candow DG, Chilibeck PD. Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain. Amino Acids. 2016 Apr 23. [Epub ahead of print]

(2) Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011 May;40(5):1349-62. doi: 10.1007/s00726-011-0855-9. Epub 2011 Mar 11.

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Why Do Athletes Drink Gherkin/Pickle Juice?

Dayne Hudson — Fri, 15 Apr 2016 05:04:57 +0000

Social media and commentators alike recently wondered why the hell Australian NRL football teams had gherkin juice on the sidelines for the players.

The appropiate question popped up during Round 7 2016 Manly Sea Eagles and Parramatta Eels clash (that the Eels won 22-10).

And it can be answered as simply as this - science suggests gherkin juice may fix cramping quicker than regular sports drinks!

How to Fix Cramps and Cramping: Gherkin Juice

As gherkins are high in sodium, magnesium, potassium, they contain a lot of electrolytes and more than some popular sports drinks.

One study gave young men either 74 millilitres of straight pickle juice, or deionised water (water with the minerals removed) upon their cramping from exercise and electronically stimulated cramping (1).

The results?

The group consuming the pickle juice experienced a halt in their cramping after 85 seconds, whilst the water group continued to experience them.

The authors concluded that the pickle juice was 37% faster at fixing the cramps than the water - and 45% faster than having nothing at all - with the vinegar thought to be one of the main reasons because of it's potassium content.

Hope this helps answer the question!

"Stay Fit, Stay Flexed!"

Wanna get shredded eating the foods you love?

I know you're busy, so I won't keep you for long...

My readers regularly message me as losing weight can be extremely difficult.

Even worse is when stopping an extreme diet brings all the weight back!

I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.

That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!

I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!

As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.

Reference

(1) Miller KC et al. Reflex inhibition of electrically induced muscle cramps in hypohydrated humans. Med Sci Sports Exerc. 2010.

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The Bullet-Proof Tip To Avoiding A Cold This Winter

Dayne Hudson — Tue, 22 Mar 2016 23:46:10 +0000

You HATE time out of the gym, I know just what you're like.

Despite the fact it might actually be doing you good, you generally can't get your head around it. And don't worry, you're not alone.

I'll be quick: I want to present you with a bullet-proof and scientifically backed tip to prevent a cold, so you can stay in the gym where you belong.

And it's this: sleep.

In this study, researchers gave 153 men and women rhinoviruses (which mostly cause colds) via nose drops (1).

The participants were asked detailed questions 14 days prior to receiving the viruses about their sleep quality.

9% of subjects had sleep efficiency below 85%, which is referred to as having "sleep problems."

So what did the researchers find?

Those who slept for 8 hours or longer were 2.9 times LESS likely to finish up with a cold than those who slept for less than 7 hours. And those who didn't sleep well (below 92%) were 5 and a half times MORE likely to end up with a cold than the good sleepers (over 98% efficiency).

Check out the graph below:

The authors conclude:

"Poorer sleep efficiency and shorter sleep duration in the weeks preceding an exposure to a rhinovirus were associated with lower resistance to illness."

So the take home message is simple - sleep for at least 8 hours to ensure you never miss workouts because of sickness!

"Stay Fit, Stay Flexed!"

Are you ready to get in the shape of your life?

I know you're busy, so I won't keep you for long...

My readers regularly message me as losing weight can be extremely difficult.

Even worse is when stopping an extreme diet brings all the weight back!

I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.

That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!

I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!

As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.

Reference

(1) Cohen S, Doyle WJ, Aiper CM, Janicki-Deverts D, Turner RB. Sleep habits and susceptibility to the common cold. Arch Intern Med. 2009 Jan 12;169(1):62-7. doi: 10.1001/archinternmed.2008.505.

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DMHA: Is The Latest Pre-Workout Stimulant Safe?

Dayne Hudson — Tue, 22 Mar 2016 00:12:09 +0000

There's nothing like a solid pre-workout - we've all had our splendid sessions after consuming any one of the variety of brands available.

And as I've always said, you can be sure as soon as one stimulant is banned, with the company even facing massive legal implications as I've reported about here before, another stimulant is out before those responsible for finding them have had time to scratch themselves.

With that being said, the latest stimulant in your pre-workout is called 2-aminoisoheptane, octodrine, or DMHA - the industries answer to the ban on DMAA. It was never going to be long!

Structurally it's very simliar to DMAA, and is meant to be behave very similarly.

DMHA, Octodrine, or 2-aminoisoheptane

A review of the literature reveals no information of the safety or actual ergogenic (performance enhancing) effects into human beings, however, it has been found to help Candida albicans - a mouth and genetial infection in human beings (1).

I'm sure you'll get hold of this soon, and we'll find out exactly what side effects (if any) DMHA will have.

Like a lot of these things though, it really comes down to who is taking it, and how much they're taking (the dose makes the poison).

Whilst there's no question some stimulants are safe for those with no pre-exisiting health conditions, no one wants these supplements in the wrong hands!

Watch this space - we might be reading and learning more about DMHA soon!

"Stay Fit, Stay Flexed!"

Wanna get in the shape of your life?

I know you're busy, so I won't keep you for long...

My readers regularly message me as losing weight can be extremely difficult.

Even worse is when stopping an extreme diet brings all the weight back!

I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.

That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!

I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!

As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.

Reference

(1) Kim K, et al. Repurposing FDA approved drugs against the human fungal pathogen, Candida albicans. Ann Clin Microbiol Antimicrob. 2015 Jun 9;14:32. doi: 10.1186/s12941-015-0090-4.

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Give it a try before your next workout and tell me how you went on the Fit'n'Flexed Facebook page!

Study: Why Beetroot Juice Might Be Worth Taking Before The Gym

Dayne Hudson — Mon, 07 Mar 2016 21:51:50 +0000

I'll cut to the chase because I know your time is limited - but you might want to experiment with beetroot juce ahead of your next workout!

In a new study, beetroot juice has been found to improve performance in male and female national-level kayakers (1).

Six male kayakers and five male kayakers were given a 70ml and 140ml beetroot shot respectively before a 500m kayaking time-trial.

The researchers reported a significant improvement of 1.7 per cent - which is the world considering one of the authors Dr Peter Peeling said the difference between gold and silver medals in the men's K1-1000m and the women's K1-500m races at the London 2012 London Olympics was 0.3 per cent and 1.0 per cent respectively!

It all comes down to the nitrate in the juice, which improves performance steps undertaken within the mitochondria - where our bodies energy currency ATP is made.

Similiar findings have been discovered in mice who were fed spinach, which does improve muscle function and contractions (2). Moreoever, a thorough review into nitrate and human performance does give it the tick of approval (3) - this latest study is not alone!

Popeye was right, spinach (or beetroot juice in this case because of the nitrate) might not be such a bad idea for better performing muscles.

It effectively all comes down to sparing the oxygen cost of a given activity, and finding a "greater level of output for the original oxygen cost" as Dr Peeling explains.

Beetroot juice anyone?

"Stay Fit, Stay Flexed!"

Beetroot juice or no beetroot juice - I'll get you lean eating the foods you love.

I know you're busy, so I won't keep you for long...

My readers regularly message me as losing weight can be extremely difficult.

Even worse is when stopping an extreme diet brings all the weight back!

I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.

That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!

I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!

As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.

References

(1) Peeling P, Cox GR, Bullock N, Burke LM. Beetroot Juice Improves On-Water 500 M Time-Trial Performance, and Laboratory-Based Paddling Economy in National and International-Level Kayak Athletes. Int J Sport Nutr Exerc Metab. 2015 Jun;25(3):278-84. doi: 10.1123/ijsnem.2014-0110. Epub 2014 Sep 8.

(2) Hernandez A, Schiffer TA, Ivarsson N, Cheng AJ, Bruton JD, Lundberg JO, Weitzberg E, Westerblad H. Dietary nitrate increases tetanic [Ca2+]i and contractile force in mouse fast-twitch muscle. J Physiol. 2012 Aug 1;590(15):3575-83. doi: 10.1113/jphysiol.2012.232777. Epub 2012 Jun 11.

(3) Jones AM. Dietary Nitrate Supplementation and Exercise Performance. Sports Med. 2014; 44(Suppl 1): 35–45. Published online 2014 May 3. doi: 10.1007/s40279-014-0149-y. PMCID: PMC4008816

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Caffeine Timing: How Long Before Training Should We Take Caffeine?

Dayne Hudson — Tue, 01 Mar 2016 02:33:54 +0000

l'll get through this quickly because you might be on your way to the gym - but caffeine timing can be quite important!

I've told you about how awesome coffee is before, and here's something else pertaining to it that you can add to your list.

One study examined the timing on three different methods of caffeine intake: caffeine pills, coffee or cola (1).

Take a look at the graph below:

You can see how peak value is different for the three varients.

Coffee peaks at roughly 45 minutes after ingestion (42+/- 5 min) Cola roughly 40 minutes too (39 6 +/- 7 min), but for caffeine tablets? Well it takes a little longer, over an hour, 67 +/- 7 min to be precise.

So it boils down to this: drink your coffee roughly 40 minutes before training, any caffeinated soft drinks also 40 minutes before training, and caffeine tablets around 60 minutes before training.

Now remember this: there are so many different factors that come into play for how effective caffeine will be for you and when the ideal time is to take it (2).

However, all things simplified, the above is a terrific place to start.

Experiment with it yourself and see how you get on!

"Stay Fit, Stay Flexed!"

Tell me the foods you love to eat, and let's get you shredded eating them.

I know you're busy, so I won't keep you for long...

My readers regularly message me as losing weight can be extremely difficult.

Even worse is when stopping an extreme diet brings all the weight back!

I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.

That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!

I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!

As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.

References

(1) Liguori, Anthony, John R. Hughes, and Jacob A. Grass. "Absorption and subjective effects of caffeine from coffee, cola and capsules." Pharmacology Biochemistry and Behavior 58.3 (1997): 721-726.

(2) George, J., et al. "Influence of alcohol and caffeine consumption on caffeine elimination." Clinical and experimental pharmacology and physiology 13.10 (1986): 731-736.

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Training

New Finding: The Other Unbelievable Health Benefit of Creatine

Dayne Hudson — Wed, 10 Feb 2016 07:17:29 +0000

Creatine.

Just say the word, and most know what you're talking about.

It's the most researched supplement on earth and it's terrific, because it works.

But now, the humble nitrogenous organic acid may just do more than help us train harder and grow more muscle - it might just play an important role in healing fatty liver disease.

Creatine supplementation as a possible new therapeutic approach for fatty liver disease

Despite being incorrectly blamed for aggression and even murder, we might have stumbled on something that's actually correct.

A recent review (1) has looked into the notion of creatine healing fatty liver disease - an issue plaguing parts of the world due to the rising obesity issue.

Currently as it stands, creatine supplementation in rats has been shown to prevent liver fat accumulation. It's understood that creatine is able to modulate the expression of key genes that are directly related to the oxidation of fatty acids in the rat liver.

Now yes, this is rats, and it may or may not be the case with human beings - but the finding is still interesting all the same.

This is backed too by "in vitro" research (eg a test tube, outside of the normal environment) and has subsequently piked the interest of many scientists around the world.

The authors point out:

"We consider creatine as a new and promising therapeutic strategy to control fat accumulation in the liver as well as the progression of fatty liver disease."

So there we have it!

Whilst more research is needed, it's currently looking promising.

Whilst there's so much garbage being spread about creatine in regards to it being bad for your kidneys, the cause of some murders and aggression - as usual - the truth behind the closed doors of science labs paints an entirely different picture to the one by mass media.

Creatine anyone?

"Stay Fit, Stay Flexed!"

Let's get you shredded eating your favourite foods.

I know you're busy, so I won't keep you for long...

My readers regularly message me as losing weight can be extremely difficult.

Even worse is when stopping an extreme diet brings all the weight back!

I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.

That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!

I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!

As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.

Reference

(1) Deminice R, de Castro GS, Brosnan ME, Brosnan JT. Creatine supplementation as a possible new therapeutic approach for fatty liver disease: early findings. Amino Acids. 2016 Jan 30. [Epub ahead of print]

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What Is The Beta-Alanine Itch & How Do I Get Rid Of It?

Dayne Hudson — Wed, 13 Jan 2016 00:37:47 +0000

Let me just deliver the good news - you CAN get the benefits of beta-alanine without the "tingles" if you really hate how they feel!

It's a common side effect of beta-alanine. You slam it down and you're ready to rock. But you feel some tingles....and wonder what the hell it is.

Some love it, others can't stand it.

Beta-alanine is one of the best supplements you can take for better results, and just how much to take you can learn here.

But the simple news is: it's harmless, and there's ways around getting the benefits of a beta-alanine supplement without the tingles.

So What Are The Beta-Alanine Tingles?

Referred to as the "histamine response" it's simply tingles on the surface of your skin within about 10-15 minutes after use, that can continue for up to an hour.

Here's what happens in 3 easy steps:

Step 1: You take Beta-Alanine

Step 2: It's used by your muscles to synthesis carnosine, a dipeptide made up of beta-alanine and histidine.

Step 3: Histidine is a precursor to histamine, which is what eventually creates the harmless tingles.

The tinlges are the result of nerve endings under the skin working harder than normal! (1).

How To Prevent The Beta-Alanine Itch

Simply split up your dosage throughout the day!

Have a little at breakfast, lunch, pre-workout, during snacks in between and even at dinner - and you'll get the benefit of the supplement, without the annoying (but harmless!) side effect.

Beta-alanine is terrific supplement, so be sure to work around this problem if it bothers you!

"Stay Fit, Stay Flexed!"

For the list of all the supplements that actually work, check out the personalised FIT'N'FLEXED diet plans to ensure you reach your goals.

Imagine this...losing weight by eating the foods you love DAILY and without subscribing to any garbage fad diets. What exactly am I talking about?

No quitting sugar

No paleo

No LOW CARB approaches

No weeks and weeks of "clean eating"

No dreadful cravings

No constant cardio

No detoxing

No cleanses

No starving

Imagine a lifestyle approach that's proven by certified studies to help you lose weight and KEEP IT OFF!

No more over eating, second guessing, craving foods you love, and spiralling out of control to put all the weight back!

Reference

(1) Germano C. The Misled Athlete. 2011. Publishers: iUniverse.

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