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MikePfirrman wrote: »Astaxanthin is a good one. Helps reduce pain, increases muscle endurance and increases lean muscle. It also boosts cardio performance. Reduces time to fatigue and reduces lactic acid build up too, I believe. Astaxanthin is the red stuff in krill oil. Krill Oil is basically just fish oil with a tiny bit of Astaxanthin in it in one pill. I prefer to take Hawaiian grown Astaxanthin (it's by far the strongest carotenoid) with Fish Oil. It's also great for the liver.
https://www.ironmanmagazine.com/astaxanthin-for-athletes/
I take Astaxanthin, Vit K2 (really great for heart, circulation and they are now learning dramatically reduces time to build your cardio endurance in half), BCAAs (not great science on them) and probably should take Creatine/Beta Alanine, but don't. Actually, the Creatine/Beta Alanine stacked has much better science behind it than the BCAAs do.
I find Astaxanthin, K2 and L carnosine (not to be confused with L Carnitine) the best supplements that no one has ever heard of. L Carnosine is made (partly) from beta alanine. Fantastic for anti-aging. Some of the research on it is quite remarkable.
I wouldn't make that type of claim regarding Astaxanthin... Its basically fish oil which is good for cvd health, but there is no evidence to support any claims on increased performance or cardio output.
https://www.ncbi.nlm.nih.gov/books/NBK299046/
Astaxanthin (3,3´-dihydroxy-β,β´-carotene-4,4´-dione) is a natural compound (one of the xantophyll carotenoids) found in algae, fish and birds (Aoi et al. 2008). Astaxanthin has been shown to be one of the most effective antioxidants against lipid peroxidation and oxidative stress in in vivo and in vitro systems (Chan et al. 2009, Tripathi and Jena 2009, Choi et al. 2011). It has potential health-promoting effects in the prevention and treatment of various diseases such as cancer, chronic inflammatory diseases, diabetes, cardiovascular and neurodegenerative diseases (Yuan et al. 2011). Astaxanthin also has immunomodulating, antiinflammatory actions (Park et al. 2010) and stimulates fat oxidation (Aoi et al. 2008, Res et al. 2013). In vitro studies (Kurashige et al. 1990) have demonstrated that astaxanthin is a several fold more active free radical scavenger than β-carotene and α-tocopherol.
In mammals, astaxanthin accumulates in muscle, liver and kidney tissues after oral administration and dietary astaxanthin attenuates muscle damage and inhibits peroxidation of DNA and lipids due to prolonged exercise (Aoi et al. 2003). Prolonged astaxanthin supplementation has been reported to improve both swimming and running time to exhaustion in mice (Aoi et al. 2003, Ikeuchi et al. 2006). Keisuke et al. (2002) observed that 4 weeks of astaxanthin supplementation showed performance enhancing effects by reducing the lactic acid build-up following 1200 m of running. Earnest et al. (2011) reported a significant 5% improvement in 20 km time trial performance following 4 weeks of astaxanthin supplementation (4 mg·day–1) in seven trained cyclists. In contrast to these reports, Res et al. (2013) demonstrated that astaxanthin supplementation did not improve exercise performance in endurance trained cyclists.
One possible explanation of the performance enhancing effect of astaxanthin is to increase the fat oxidation. In several studies (Ikeuchi et al. 2006, Aoi et al. 2008) using a mouse model, 4–5 weeks of astaxanthin supplementation (6–30 mg·kg body weight–1) has been reported to improve fat utilisation during exercise and subsequently increase swimming and treadmill running time to exhaustion. The observed increase in fat oxidation was attributed to a greater capacity for fatty acyl-CoA uptake into the mitochondria via an improvement in carnitine palmityol transferase 1 (CPT1) function. CPT1 is located on the mitochondrial membrane and is regarded as the rate limiting enzyme of fatty acid metabolism (McGarry and Brown 1997). Astaxanthin supplementation may improve CPT1 function by inhibiting the accumulation of damaging ROS on the mitochondrial membrane (Naguib 2000, Mortensen et al. 2001). Astaxanthin also inhibited the elevation of plasma lactate and reduced muscle glycogen catabolism during exercise, which supports the lipolytic effect of astaxanthin (Aoi et al. 2008). In a recent study, Res et al. (2013) demonstrated that 4 weeks of astaxanthin supplementation (20 mg·d–1) increases plasma astaxanthin levels, but this did not augment fat oxidation rates at rest and/or during submaximal exercise.
In accordance with antioxidant activity, 12 weeks of astaxanthin supplementation has been demonstrated to improve total antioxidant capacity and decrease MDA levels in sedentary, obese subjects (Choi et al. 2011) and lower levels of lipid peroxidation in healthy untrained males (Karppi et al. 2007). In a recent study, Res et al. (2013) observed the apparent absence of any antioxidant properties of astaxanthin in endurance trained athletes and they attributed this situation to the duration of the supplementation period. In a recent study, Baralic et al. (2013) demonstrated that astaxanthin supplementation had a beneficial effect on paraoxonase activity towards paraoxon and diazoxon, as well as total sulphydryl content in young soccer players. They suggest that astaxanthin might be of special interest for the athletes who are more susceptible to oxidative stress, providing additional support for enzymatic and non-enzymatic endogenous antioxidant defence systems in order to attenuate increases in ROS production. In a recent study, Park et al. (2010) demonstrated that dietary astaxanthin decreased biomarkers of oxidative DNA damage (8-OHdG) in young healthy females.
Studies (Jyonouchi et al. 1994, Chew et al. 1999, Bennedsen et al. 1999, Park et al. 2010) investigating the immunomodulatory effects of astaxanthin have demonstrated that astaxanthin stimulates immune response in both animals and humans. Dietary astaxanthin enhanced both cell-mediated and humoral immune responses in young healthy females (Park et al. 2010). The immune markers significantly enhanced after astaxanthin supplementation such as T-cell and B-cell mitogen-induced lymphocyte proliferation, NK cell cytotoxic activity, INF-γ and IL-6 production and leukocyte function antigen-1 expression (Park et al. 2010). Astaxanthin increased cytotoxic T-lymphocyte activity in mice (Jyonouchi et al. 2000) and inhibited stress-induced suppression of NK cell activity (Kurihara et al. 2002).
There are contradictory findings about the effects of astaxanthin on exercise-induced damage. Aoi et al. (2003) suggested that astaxanthin can attenuate aerobic exercise-induced damage in mouse skeletal and heart muscle, including the associated neutrophil infiltration that may potentiate further injury. However, Bloomer et al. (2005) demonstrated no benefit for astaxanthin on eccentric exercise-induced muscle damage. Interestingly, astaxanthin is currently being used by some athletes as a natural sun blocking agent. It has been reported that astaxanthin supplementation protects against UVA-skin damage by providing a photo-protective effect of the dermal layer (Camera et al. 2009, Suganuma et al. 2010, Hama et al. 2012).1 -
MikePfirrman wrote: »MikePfirrman wrote: »Astaxanthin is a good one. Helps reduce pain, increases muscle endurance and increases lean muscle. It also boosts cardio performance. Reduces time to fatigue and reduces lactic acid build up too, I believe. Astaxanthin is the red stuff in krill oil. Krill Oil is basically just fish oil with a tiny bit of Astaxanthin in it in one pill. I prefer to take Hawaiian grown Astaxanthin (it's by far the strongest carotenoid) with Fish Oil. It's also great for the liver.
https://www.ironmanmagazine.com/astaxanthin-for-athletes/
I take Astaxanthin, Vit K2 (really great for heart, circulation and they are now learning dramatically reduces time to build your cardio endurance in half), BCAAs (not great science on them) and probably should take Creatine/Beta Alanine, but don't. Actually, the Creatine/Beta Alanine stacked has much better science behind it than the BCAAs do.
I find Astaxanthin, K2 and L carnosine (not to be confused with L Carnitine) the best supplements that no one has ever heard of. L Carnosine is made (partly) from beta alanine. Fantastic for anti-aging. Some of the research on it is quite remarkable.
I wouldn't make that type of claim regarding Astaxanthin... Its basically fish oil which is good for cvd health, but there is no evidence to support any claims on increased performance or cardio output.
https://www.ncbi.nlm.nih.gov/books/NBK299046/
Astaxanthin (3,3´-dihydroxy-β,β´-carotene-4,4´-dione) is a natural compound (one of the xantophyll carotenoids) found in algae, fish and birds (Aoi et al. 2008). Astaxanthin has been shown to be one of the most effective antioxidants against lipid peroxidation and oxidative stress in in vivo and in vitro systems (Chan et al. 2009, Tripathi and Jena 2009, Choi et al. 2011). It has potential health-promoting effects in the prevention and treatment of various diseases such as cancer, chronic inflammatory diseases, diabetes, cardiovascular and neurodegenerative diseases (Yuan et al. 2011). Astaxanthin also has immunomodulating, antiinflammatory actions (Park et al. 2010) and stimulates fat oxidation (Aoi et al. 2008, Res et al. 2013). In vitro studies (Kurashige et al. 1990) have demonstrated that astaxanthin is a several fold more active free radical scavenger than β-carotene and α-tocopherol.
In mammals, astaxanthin accumulates in muscle, liver and kidney tissues after oral administration and dietary astaxanthin attenuates muscle damage and inhibits peroxidation of DNA and lipids due to prolonged exercise (Aoi et al. 2003). Prolonged astaxanthin supplementation has been reported to improve both swimming and running time to exhaustion in mice (Aoi et al. 2003, Ikeuchi et al. 2006). Keisuke et al. (2002) observed that 4 weeks of astaxanthin supplementation showed performance enhancing effects by reducing the lactic acid build-up following 1200 m of running. Earnest et al. (2011) reported a significant 5% improvement in 20 km time trial performance following 4 weeks of astaxanthin supplementation (4 mg·day–1) in seven trained cyclists. In contrast to these reports, Res et al. (2013) demonstrated that astaxanthin supplementation did not improve exercise performance in endurance trained cyclists.
One possible explanation of the performance enhancing effect of astaxanthin is to increase the fat oxidation. In several studies (Ikeuchi et al. 2006, Aoi et al. 2008) using a mouse model, 4–5 weeks of astaxanthin supplementation (6–30 mg·kg body weight–1) has been reported to improve fat utilisation during exercise and subsequently increase swimming and treadmill running time to exhaustion. The observed increase in fat oxidation was attributed to a greater capacity for fatty acyl-CoA uptake into the mitochondria via an improvement in carnitine palmityol transferase 1 (CPT1) function. CPT1 is located on the mitochondrial membrane and is regarded as the rate limiting enzyme of fatty acid metabolism (McGarry and Brown 1997). Astaxanthin supplementation may improve CPT1 function by inhibiting the accumulation of damaging ROS on the mitochondrial membrane (Naguib 2000, Mortensen et al. 2001). Astaxanthin also inhibited the elevation of plasma lactate and reduced muscle glycogen catabolism during exercise, which supports the lipolytic effect of astaxanthin (Aoi et al. 2008). In a recent study, Res et al. (2013) demonstrated that 4 weeks of astaxanthin supplementation (20 mg·d–1) increases plasma astaxanthin levels, but this did not augment fat oxidation rates at rest and/or during submaximal exercise.
In accordance with antioxidant activity, 12 weeks of astaxanthin supplementation has been demonstrated to improve total antioxidant capacity and decrease MDA levels in sedentary, obese subjects (Choi et al. 2011) and lower levels of lipid peroxidation in healthy untrained males (Karppi et al. 2007). In a recent study, Res et al. (2013) observed the apparent absence of any antioxidant properties of astaxanthin in endurance trained athletes and they attributed this situation to the duration of the supplementation period. In a recent study, Baralic et al. (2013) demonstrated that astaxanthin supplementation had a beneficial effect on paraoxonase activity towards paraoxon and diazoxon, as well as total sulphydryl content in young soccer players. They suggest that astaxanthin might be of special interest for the athletes who are more susceptible to oxidative stress, providing additional support for enzymatic and non-enzymatic endogenous antioxidant defence systems in order to attenuate increases in ROS production. In a recent study, Park et al. (2010) demonstrated that dietary astaxanthin decreased biomarkers of oxidative DNA damage (8-OHdG) in young healthy females.
Studies (Jyonouchi et al. 1994, Chew et al. 1999, Bennedsen et al. 1999, Park et al. 2010) investigating the immunomodulatory effects of astaxanthin have demonstrated that astaxanthin stimulates immune response in both animals and humans. Dietary astaxanthin enhanced both cell-mediated and humoral immune responses in young healthy females (Park et al. 2010). The immune markers significantly enhanced after astaxanthin supplementation such as T-cell and B-cell mitogen-induced lymphocyte proliferation, NK cell cytotoxic activity, INF-γ and IL-6 production and leukocyte function antigen-1 expression (Park et al. 2010). Astaxanthin increased cytotoxic T-lymphocyte activity in mice (Jyonouchi et al. 2000) and inhibited stress-induced suppression of NK cell activity (Kurihara et al. 2002).
There are contradictory findings about the effects of astaxanthin on exercise-induced damage. Aoi et al. (2003) suggested that astaxanthin can attenuate aerobic exercise-induced damage in mouse skeletal and heart muscle, including the associated neutrophil infiltration that may potentiate further injury. However, Bloomer et al. (2005) demonstrated no benefit for astaxanthin on eccentric exercise-induced muscle damage. Interestingly, astaxanthin is currently being used by some athletes as a natural sun blocking agent. It has been reported that astaxanthin supplementation protects against UVA-skin damage by providing a photo-protective effect of the dermal layer (Camera et al. 2009, Suganuma et al. 2010, Hama et al. 2012).
So it seems there is one human study, with 7 people, that show a potential benefit, while others show contradictory results. This suggest that there isn't enough evidence to support a claim, especially in the context of a normal workout. To add to what you wrote, below is what examine.com wrote (source):
7.1. Aerobic Exercise
In otherwise healthy elite soccer players where activity was measured over the course of supplementation (4mg astaxanthin daily for 90 days) there was no notable change in workout volume conducted during exercise.[68]
In trained cyclists who were subject to a pre-exhaustive test (2 hour exercise below VO2 max) and then performed a 20km time trial, it seems that supplementation of 4mg astaxanthin for 28 days prior was associated with a greater improvement in time trial performance (121s reduction) relative to placebo (19s)[69]
In a VO2 max test, 4mg astaxanthin supplementation for about four weeks prior to testing appears to be associated with an increase in power output relative to baseline and placebo.[69]
7.2. Muscle Damage
In otherwise healthy elite soccer players given 4mg of astaxanthin daily for 90 days was unable to change baseline oxidative biomarkers and changes in oxidation associated with exercise, but significantly reduced the exercise-induced increases in biomarkers of muscle damage (creatine kinase and ALT).[68].
So if you are doing pre-exhaustive training and then doing a 20km event, it may provide some benefit. Outside of that, there isn't enough evidence to show this is going to be a very good supplement.
If you are concerned about improved recovery, I'd put more faith in L-Citrulline or Citrulline Malate. There is enough evidence to support the benefits of this supplement which can improve muscle recovery, increase volume and improve CVD health when you adequately dose (source).2 -
I'll take that VO2 max improvement anytime! Just a few seconds in competition can mean the difference between 1st and 2nd. Most triathletes have used it for years. It's also not fish oil, it's made from microalgae grown in Hawaii (or elsewhere). Ever see Salmon swim upsteam to spawn? How they manage to jump and continue jumping incredibly? It's because they absolutely load up on Microalgae before spawning (astaxanthin is why they are pink). It's hardly fish oil though it does compliment it nicely.2
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MikePfirrman wrote: »I'll take that VO2 max improvement anytime! Just a few seconds in competition can mean the difference between 1st and 2nd. Most triathletes have used it for years.
It will do the OP no benefit. He lifts 5 to 6 days a week and doesn't appear to be an ultra long distance athlete.2 -
elsayegh25 wrote: »elsayegh25 wrote: »elsayegh25 wrote: »elsayegh25 wrote: »
well, I am very active, i do give my body 4000 calorie daily from food, giving the protein i need, but being so active making me tired and can't lift sometimes at the gym, i don't mind to pay for something will be useful. so shall i go for creatine and beta alanin?You don't need bcaa's if you are getting adequate nutrition/protein intake from food. Waste of money. You don't need pre-workout either. I happen to LIKE pre-workout but it does nothing for building muscle. You can save your money.
If anything, get some fish oil and creatine.
There have been studies done that show creatine can have a positive effect on muscle growth. There's not harm in getting it. Beta-alanine is in some pre-workouts, it's what gives you that tingly/itchy feeling. Some people like it, some don't. A pre-workout without it is basically just caffeine. C4 has both. The beta-alanine doesn't do anything fancy. You could also just take a caffeine pill.
so basically, whey protein, creatine with vitamins only enough? would u recommend something that work well with it?
Just those. If you're too tired to workout you need to take a look at your rest schedule and nutrition not at placebo supplementation.
Beta alanine was shown to have little to no benefit for lifters lifting in the 1-15 rep range. It benefits endurance athletes much more.
Many people turn to supplements for results when truly. Rest, nutrition, and proper programming are the true drivers for success.
Tell me how long on average are your gym sessions.
-how many muscle groups do you train a day
-how many sets per muscle group
-how many times do you train each muscle group per week
-how long have you been training
The answer might not rest in proper nutrition but in your actual training regime
i train five or six times a week, two muscles per day ( small muscles three sets, five sets for big muscles), and my train between one hour or one hour and half
its almost four years now training
How much protein are you taking in? What are your stats? It would appear your don't have a ton of volume, so Beta Alanine won't really benefit you much.
right now I weight 83 kg, I give my body Over 170 g of protein. I est in total 4000 calorie. but to be honest I am not good enough to do any stats or don't know how to keep following it
Before you even go down the route of supplements (outside of a protein powder), you should learn how to be consistent and figure out if you even need to do 4000 calories, because it's a waste of money to buy supplements, if you can't be consistent with your training and diet.
don't have really good experience with nutrition, any advice how to start?0 -
The supplement is interesting but some of the results seemed mixed, negative in some cases. Not to mention some of the studies are animal studies which are out-of-context anyway. For those involved in strength training, creatine, beatinine (spelling?), beta-alanine, etc., are all better options.0
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elsayegh25 wrote: »elsayegh25 wrote: »elsayegh25 wrote: »elsayegh25 wrote: »elsayegh25 wrote: »
well, I am very active, i do give my body 4000 calorie daily from food, giving the protein i need, but being so active making me tired and can't lift sometimes at the gym, i don't mind to pay for something will be useful. so shall i go for creatine and beta alanin?You don't need bcaa's if you are getting adequate nutrition/protein intake from food. Waste of money. You don't need pre-workout either. I happen to LIKE pre-workout but it does nothing for building muscle. You can save your money.
If anything, get some fish oil and creatine.
There have been studies done that show creatine can have a positive effect on muscle growth. There's not harm in getting it. Beta-alanine is in some pre-workouts, it's what gives you that tingly/itchy feeling. Some people like it, some don't. A pre-workout without it is basically just caffeine. C4 has both. The beta-alanine doesn't do anything fancy. You could also just take a caffeine pill.
so basically, whey protein, creatine with vitamins only enough? would u recommend something that work well with it?
Just those. If you're too tired to workout you need to take a look at your rest schedule and nutrition not at placebo supplementation.
Beta alanine was shown to have little to no benefit for lifters lifting in the 1-15 rep range. It benefits endurance athletes much more.
Many people turn to supplements for results when truly. Rest, nutrition, and proper programming are the true drivers for success.
Tell me how long on average are your gym sessions.
-how many muscle groups do you train a day
-how many sets per muscle group
-how many times do you train each muscle group per week
-how long have you been training
The answer might not rest in proper nutrition but in your actual training regime
i train five or six times a week, two muscles per day ( small muscles three sets, five sets for big muscles), and my train between one hour or one hour and half
its almost four years now training
How much protein are you taking in? What are your stats? It would appear your don't have a ton of volume, so Beta Alanine won't really benefit you much.
right now I weight 83 kg, I give my body Over 170 g of protein. I est in total 4000 calorie. but to be honest I am not good enough to do any stats or don't know how to keep following it
Before you even go down the route of supplements (outside of a protein powder), you should learn how to be consistent and figure out if you even need to do 4000 calories, because it's a waste of money to buy supplements, if you can't be consistent with your training and diet.
don't have really good experience with nutrition, any advice how to start?
Track your calories to hit your calorie goal while making sure you get around 140-170g of protein.
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JAYxMSxPES wrote: »The supplement is interesting but some of the results seemed mixed, negative in some cases. Not to mention some of the studies are animal studies which are out-of-context anyway. For those involved in strength training, creatine, beatinine (spelling?), beta-alanine, etc., are all better options.
Would agree with this...0
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