supplements article

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susanp57
susanp57 Posts: 409 Member
in Fitness and Exercise
This came up in my newsfeed.

https://www.shape.com/healthy-eating/diet-tips/guide-to-pre-post-workout-supplements

I had never heard of cherry juice or beta-alanine.

Replies

  • psuLemon
    psuLemon Posts: 38,397 MFP Moderator
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    Beta-alanine is pretty well studied and does provide benefit if you are doing high volume, high rep lifting.

    https://examine.com/supplements/beta-alanine/

    And I am not sure I would invest 240 calories into cherry juice as a potential for better recovery. I suspect, the recovery is actually from the carbs, rather than the juice itself.
  • J72FIT
    J72FIT Posts: 5,948 Member
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    psuLemon wrote: »
    Beta-alanine is pretty well studied and does provide benefit if you are doing high volume, high rep lifting.

    https://examine.com/supplements/beta-alanine/

    And I am not sure I would invest 240 calories into cherry juice as a potential for better recovery. I suspect, the recovery is actually from the carbs, rather than the juice itself.

    I have yet to find a better recovery protocol that beats adequate sleep...
  • psuLemon
    psuLemon Posts: 38,397 MFP Moderator
    edited December 2017
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    J72FIT wrote: »
    psuLemon wrote: »
    Beta-alanine is pretty well studied and does provide benefit if you are doing high volume, high rep lifting.

    https://examine.com/supplements/beta-alanine/

    And I am not sure I would invest 240 calories into cherry juice as a potential for better recovery. I suspect, the recovery is actually from the carbs, rather than the juice itself.

    I have yet to find a better recovery protocol that beats adequate sleep...

    Oh I agree.. Sleep and adequate nutrients are by far more important than supplementation. But beta-alanine can provide slightly additive benefits.
  • J72FIT
    J72FIT Posts: 5,948 Member
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    psuLemon wrote: »
    J72FIT wrote: »
    psuLemon wrote: »
    Beta-alanine is pretty well studied and does provide benefit if you are doing high volume, high rep lifting.

    https://examine.com/supplements/beta-alanine/

    And I am not sure I would invest 240 calories into cherry juice as a potential for better recovery. I suspect, the recovery is actually from the carbs, rather than the juice itself.

    I have yet to find a better recovery protocol that beats adequate sleep...

    Oh I agree.. Sleep and adequate nutrients are by far more important than supplementation. But beta-alanine can provide slightly additive benefits.

    I agree. I think what I meant to say was all the supps in the world won't help if you're not sleeping enough...
  • susanp57
    susanp57 Posts: 409 Member
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    J72FIT wrote: »
    psuLemon wrote: »
    Beta-alanine is pretty well studied and does provide benefit if you are doing high volume, high rep lifting.

    https://examine.com/supplements/beta-alanine/

    And I am not sure I would invest 240 calories into cherry juice as a potential for better recovery. I suspect, the recovery is actually from the carbs, rather than the juice itself.

    I have yet to find a better recovery protocol that beats adequate sleep...

    Agreed. Last summer I started making a concerted effort to go to bed earlier. Now I get 8 hours almost every night unless something interferes. I feel better for it.
  • Lean59man
    Lean59man Posts: 714 Member
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    It's nonsense.
  • psuLemon
    psuLemon Posts: 38,397 MFP Moderator
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    Lean59man wrote: »
    It's nonsense.

    What makes it nonsense? Of all the shape articles, it's actually pretty solid.
  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    psuLemon wrote: »
    Lean59man wrote: »
    It's nonsense.

    What makes it nonsense? Of all the shape articles, it's actually pretty solid.

    Most people can get the results the want without the supplements they say "you should take". :+1:
  • psuLemon
    psuLemon Posts: 38,397 MFP Moderator
    edited December 2017
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    Cherimoose wrote: »
    psuLemon wrote: »
    Lean59man wrote: »
    It's nonsense.

    What makes it nonsense? Of all the shape articles, it's actually pretty solid.

    Most people can get the results the want without the supplements they say "you should take". :+1:

    I recognize that. But it doesnt mean that results cant be better if you supplement correctly.
  • AnvilHead
    AnvilHead Posts: 18,344 Member
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    Cherimoose wrote: »
    psuLemon wrote: »
    Lean59man wrote: »
    It's nonsense.

    What makes it nonsense? Of all the shape articles, it's actually pretty solid.

    Most people can get the results the want without the supplements they say "you should take". :+1:
    I’d agree in the context that many people “supplement” with needless and useless things. Generally, the supplement industry is a multi-billion dollar fraud machine powered by hype, pseudoscience and slick advertising.

    Supplementation *can* be useful and beneficial - if one is truly supplementing something where there’s a proven need. Otherwise, you’re just wasting money and making expensive pee by falling prey to all the crap the industry puts out there.
  • susanp57
    susanp57 Posts: 409 Member
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    Although I posted this as a nice little summary of supps, I figured it would kick something up. :)
  • Inspirationalwaterjug
    Inspirationalwaterjug Posts: 384 Member
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    Best recovery drink .... store bought chocolate milk.
  • JAYxMSxPES
    JAYxMSxPES Posts: 193 Member
    edited December 2017
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    I've heard discussion regarding "Tart Cherry Juice" and I would love to see the actual studies on that one. Inflammation is part of the natural recovery process, so I'm not sure why you would want to blunt it. The studies on it may very well be legit, but I have not come across them yet myself. If anybody has them, please post.

    Generally speaking in-regards to supplementation and "what research shows", be very critical of what you read that is not in peer-reviewed literature. All too-often the "research" referred to was done animals, which is out-of-context in relation to humans, or performed in a human population not in-context to you, etc. If there's something that interests you from an article, then research it in Google Scholar or a library to try and find some evidence-based documentation that supports the article.

    Based on some of the work I did while I was in school, many of the supplements that "work" actually fall into a bucket (based on research) of "might" work. "Might" work because the actual research is inconclusive or a follow-up study from a previous had results that conflicted with the prior study.
  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    JAYxMSxPES wrote: »
    I've heard discussion regarding "Tart Cherry Juice" and I would love to see the actual studies on that one. Inflammation is part of the natural recovery process, so I'm not sure why you would want to blunt it. The studies on it may very well be legit, but I have not come across them yet myself. If anybody has them, please post.

    There might be some newer studies on PubMed, but here are some older ones i had bookmarked:
    https://www.ncbi.nlm.nih.gov/pubmed/20459662
    https://www.ncbi.nlm.nih.gov/pubmed/19883392
    https://www.ncbi.nlm.nih.gov/pubmed/16790484
  • Okiludy
    Okiludy Posts: 558 Member
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    Beta-Alanine has been slowly gaining more papers that suggest that it works. How much it works is debatable. The body of evidence leans toward it's one of the very few supplements with measurable effects.

    Something I read that I found interesting is that while not all people get the "tingles" they have found no non-responders. Creatine, another well-documented supplement, is inferior in this aspect as there is a measurable group of non-responders.
  • JAYxMSxPES
    JAYxMSxPES Posts: 193 Member
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    Cherimoose wrote: »
    JAYxMSxPES wrote: »
    I've heard discussion regarding "Tart Cherry Juice" and I would love to see the actual studies on that one. Inflammation is part of the natural recovery process, so I'm not sure why you would want to blunt it. The studies on it may very well be legit, but I have not come across them yet myself. If anybody has them, please post.

    There might be some newer studies on PubMed, but here are some older ones i had bookmarked:
    https://www.ncbi.nlm.nih.gov/pubmed/20459662
    https://www.ncbi.nlm.nih.gov/pubmed/19883392
    https://www.ncbi.nlm.nih.gov/pubmed/16790484

    That's great, thanks for the posting.
  • JAYxMSxPES
    JAYxMSxPES Posts: 193 Member
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    Okiludy wrote: »
    Creatine, another well-documented supplement, is inferior in this aspect as there is a measurable group of non-responders.

    Can you explain more of what you're trying to say here, not sure I understand.
  • stanmann571
    stanmann571 Posts: 5,728 Member
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    JAYxMSxPES wrote: »
    Okiludy wrote: »
    Creatine, another well-documented supplement, is inferior in this aspect as there is a measurable group of non-responders.

    Can you explain more of what you're trying to say here, not sure I understand.

    Creatine is a supplement with great upsides(improved recovery, stamina, workload, etc) limited downsides(bloating, gas, diarrhea when loading). But a measurable percentage of the population don't show any benefit from supplementation

    BA has many of the same upsides, few or none of the downsides, but with it's own(skin tingling/heightened sensitivity to touch), and it appears to work for everyone, even those who don't get the flush(like niacin on steroids)
  • JAYxMSxPES
    JAYxMSxPES Posts: 193 Member
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    stanmann571 wrote: »
    JAYxMSxPES wrote: »
    Okiludy wrote: »
    Creatine, another well-documented supplement, is inferior in this aspect as there is a measurable group of non-responders.

    Can you explain more of what you're trying to say here, not sure I understand.

    Creatine is a supplement with great upsides(improved recovery, stamina, workload, etc) limited downsides(bloating, gas, diarrhea when loading). But a measurable percentage of the population don't show any benefit from supplementation

    BA has many of the same upsides, few or none of the downsides, but with it's own(skin tingling/heightened sensitivity to touch), and it appears to work for everyone, even those who don't get the flush(like niacin on steroids)

    I would say that's true for most supplements and because Creatine has been studyied for such a long time it's not surprising that there are non-responders. The body of research related to Creatine is considerably larger than BA, I would be surprised if in-time that similar non-responders were found with further BA research.

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