Supplement News 8 - Creatine - Ginger - Water

Ginger Supplement News

Five Days of Creatine Loading is enough to Produce Results

Source: J Strength Cond Res. 2009 May;23(3):906-14.

The creatine loading phase usually consists of five to seven days of increased creatine intake, usually around 20 grams per day. After this, dosing usually reduces to five grams per day, known as the ‘maintenance' phase.

Researchers in Singapore tested the theory of the creatine loading phase with seventeen trained basketballers. The creatine group were given 20g of creatine per day, spread over four doses, while the placebo group received a similar-tasting drink without creatine. Subjects were tested for power and strength, as well as undergoing blood and urine analysis.

After five days, the creatine group showed significant results. Those who took 20g of creatine per day showed a 12 percent increase in average power, an 11 percent increase in squat strength and a 4 percent reduction in body fat. The placebo group showed no improvement in any tests.

While creatine has been shown to improve athletic ability, this study shows that a loading phase of 20g per day for five days might result in even better performance and ability.

Ginger Burns More Calories

Source: Metabolism. 2012 Oct;61(10):1347-52. doi: 10.1016

Ginger has been shown to provide a number of health benefits, including anti-inflammatory and glucose-sensitising ones. Researchers from the Institute of Human Nutrition at Columbia University, New York, wanted to know if consuming ginger in diet resulted in a higher metabolism as well.

Test subjects (ten men, average age 39, average BMI 27) were given identical breakfasts over two days - on the second day, however, they drank a glass of hot water with 2g of ginger powder dissolved in it. Researchers tested a number of results, including resting energy expenditure, feelings of fullness and thermic effect of food.

The researchers concluded that the addition of 2g of ginger resulted in an extra 43 calories burned, and that the ginger resulted in enhanced thermogenesis and reduced feelings of hunger.

If you're looking to boost your calorie burning efforts, why not add a little ginger to your meals?

Dehydration Results in Muscle, Testosterone and Growth Hormone Loss

Source: J Appl Physiol. 2008 Sep;105(3):816-24. Epub 2008 Jul 10.

It's a well-known fact that dehydration results in a host of poor outcomes for the general public and especially athletes. While there is no consensus on exactly how much water we should drink each day, we do know that not having enough water is detrimental to our wellbeing.

Researchers at California State University wanted to test the effects of hypohydration on resistance trained individuals. They took seven men (average age 23 years, average bodyweight 87.8kg, average body fat 11.5%) and had them complete three identical resistance routines in different hydration states. The first was at normal hydration, the second after a 2.5% body weight loss (from water) and the third after a 5% body weight loss (from water).

The study showed that dehydration resulted in increased levels of cortisol (the muscle damaging hormone), reduced testosterone response to exercise and reduced fat and carbohydrate metabolism. The higher the level of dehydration, the more pronounced the effects were.

The takeaway from this? Make sure you keep hydrated if you're looking for strength and muscle gains, or fat loss.

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