Calcium Supplementation Causes Heart Attacks and Strokes!

A published in Heart Journal has found that the benefits of dietary calcium might not offer any significant cardiovascular benefits, and cautioned against calcium supplementation because they “might raise” myocardial infarction risk.

You read this thinking exactly what I did.  Is there something about the calcium supplementation that my grandmother, sister or wife takes or somebody else I know that might be causing adverse health risks?

Call me a sensationalist but I’ve seen this so many times before.  You start taking some supplement, the health claims are there.  Research shows positive results and then BOOM!  Like a timely filed but incorrect tax return, you get slapped with a big jolt to your reality.

Imagine the headline on February 15, 2012 reads:

Your Calcium is Killing You!

(more…)

The Dangers of Creatine

Often thought of just a bodybuilding supplement, years of research show that Creatine is more than just a sports supplement. There’s benefits not just to workouts, but brain function, heart health and more recently, potential benefits to arthritis.

But what is Creatine exactly?

Creatine is a nutrient naturally found in all our bodies. It is a combination of 3 amino acids; arginine, glycine and methionine. Creatine helps provide the energy our muscles need to move, particularly quick and explosive movements. Muscle contraction is initially fueled by ATP (adenosine-triphosphate ).

Nevertheless, like every other non-FDA sanctioned properties, there are concerns that Creatine is unsafe.

Some of the reported side effects of taking Creatine are:

  • stomach pain
  • nausea
  • diarrhea
  • muscle cramping
  • harm to kidney, liver, or heart functions
  • stroke risk when combing with caffeine or herb ephedra (also called Ma Huang)
  • skin condition called pigmented purpuric dermatosis
  • dehydration
  • water weight gain
  • increase the production of formaldehyde

After reading the short list above, you might think Creatine is the most unsafe supplement on the planet and how could or would anybody want to take this?

Because side effects of taking Creatine as listed above are non-conclusive and no studies prove the linkage from the use of Creatine to the above reported side effects.

The Dangers of Creatine by Will Brink

While it is true you will gain some water weight while on Creatine, that is because the cells are retaining more water with the usage. That’s not a negative. It’s also true that you can experience some stomach discomfort and/or diarrhea if you take too much of the product. Stick to the recommendations. More is not better.

But did you know there have been some deaths from Creatine supplementation?

There have been some reported deaths from the use of Creatine. In one case, the person took significantly more than the recommended amount for an extended period of time and in the others the individuals had pre-existing kidney (renal) problems.

If you have kidney problems or diabetes, Creatine supplementation is not recommended.

If you do not want to drink fluids (water) and keep properly hydrated, Creatine supplementation is not recommended.

If you cannot or will not follow dosage recommendations, Creatine supplementation is not recommended.

Otherwise, this is one of the most beneficial and safe supplements next to protein and water. While roughly 30% of the population is non-responsive to Creatine supplementation, the benefits far outweigh the reported side effects which have little to no research behind them. In fact, many have been disproved but are still listed as side effects of taking Creatine on thousands of websites.

Download Your Free Creatine Report

I am  giving away a 43-page special report, ‘The Creatine Report’. You will learn: what creatine is and how it works, and what it may do for you. This excellent free report exposes the facts and fiction of Creatine, and details it’s effects on the brain, heart, the body’s production of growth hormone, anti-aging effects, fatigue, muscle atrophy, Parkinson’s disease, and much more!

The Creatine Report

  • FREE
This Creatine report by Will Brink will cover much of what creatine has to offer as a safe and inexpensive supplement with an exceptionally wide range of potential uses.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Creatine Causes Roid Rage!?

Do you ever wonder why some people ask the craziest questions about some supplement?

Like why they’ve heard Creatine is a steroid?  Or how come Brand X protein causes a roid rage when taken by somebody male who’s young?  Or that high protein diets CAUSE kidney stones.

The answer is quite obvious.

Consumers for the most part, put forth very little effort into supplement research. To complicate matters, they don’t even know where to begin to do any research.  Most people get advice about supplements from 3 places:

(more…)

What Supplements Should I Take?

Photo Credit: John Jeddore

I’ll refrain from talking about brand names and such as I think we all have our opinions on those and many times price is a factor.

I’m also not posting this list to preach about the benefits of supplements.  The post title is “What Supplements Should I Take” and I’m merely answering.

This isn’t my schedule but rather a framework.  And please keep in mind.. these are supplements meant to supplement an outstanding nutritional program.  I do not use this list to fill in gaps or substitute or my lack of proper eating.  It’s in addition to … not in place of.

So let’s begin…

My Foundational Supplements:

These are supplements I take daily with meals (not all meals), regardless of training.

* Multi-vitamin
* Essential Fatty Acid complex (EPA/DHA)
* Joint Matrix
* Digestive Enzymes
* Udo’s Oil 3-6-9 Omegas (plant sourced)
* Beta-Glucan
* ZMA

My Picks for Performance/Muscle Building Supplements:

My selection at this time for pre-workout and post-workout recovery.  I’ve tried drinking various energy combinations during a workout (Waxy Maize, Vitargo, water beyond a sip at the drinking fountain, etc) and found it to be bothersome.  My workouts don’t last long enough that I need energy during the workout itself.  I’ve got reserves for 60 minutes of high intensity training.

This section is the most critical for me.  If I can have enough energy to do a very high intensity workout AND I can recovery quickly, my gains will be staggering.

When I do not have a session that involved weight training, this list shrinks a lot.

-Some things are bulk, raw materials that aren’t available for end line consumers. –

* Whey protein
* Creatine
* Vitargo S2
* L-Leucine
* Muscle Milk
* Monster Milk/Mass
* Monster Amino
* Monster Pump
* Beta-Alanine
* Provon 290 whey protein isolate

My Optional Supplements:

Things I’ve found beneficial and I take at irregular times.  I am a coffee drinker and I switch to green tea.  Not for the metabolic effects but for the pick me up of caffeine and the other associated benefits with green tea.

* Caffeine
* Green tea
* Cytomax

Cytomax is something I found useful in 2 specific categories:

a) when attempting to do a high volume, high intensity leg workouts.  It’s the only solution I will consider drinking during the actual workout besides sipping water.  Anything that is “endurance” related which can be some weight training workouts believe it or not.

b) taken long after workouts but before bed on high intensity days to eliminate cramps.  Leg cramps plague me.  This is the only solution I’ve found that eliminates it almost immediately.

And that concludes this lengthy list on what supplements I currently take.

I’d like to know what supplements you take if any.  Please post your comments below.

Disclaimer: I reserve the right to update this post when things change or I go home and swallow a pill and realize I didn’t post it here.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

QUESTION:

You said you don’t need to take supplements to build muscle?  At least that is what your book claims along with everybody else in this industry.  Are you contradicting yourself?

ANSWER:

You do not. I was asked what I personally took, and I responded when most other professionals will not.  I’m not a supplement pusher but I’m not a supplement hater.   You only need handwork, consistency and adequate food intake coupled with recovery to build muscle and burn fat.  I said that, others say it and I stand by it.

QUESTION:

What supplements should I take?

ANSWER:

I’ve got no idea what you should take given your personal financial situation, your work ethic, your age, any medications or other complications and/or needs.  Recommending supplements to people isn’t something I do for a variety of reasons.  One being, I might be fine taking Product A when you have an allergic reaction.  I think sticking to the basics is the best idea.  Beyond that, if your diet is nearly perfect, that’s the time you can put forth some honest effort into making a plan for yourself.  Cookie cutter list of supplements to take is like giving cookie cutter financial advice.  Most people LOSE.  It may or may not pertain to them.  They end up frustrated and upset.  Hence, I make these recommendations for ME and me only.  Not you.  Re-read that this is for informational purposes only.

QUESTION:

How come other fitness guys don’t post this?

ANSWER:

I don’t know.  I’d guess the same reason they don’t post a lot of things.  They create images and often live different lives.  What you see in this blog, my personality, my preferences for a training style, my opinions.. is how I live.  All the time (except when I’m sleeping).  I take supplements personally and therefore, I don’t create some illusion I don’t.  But I don’t run around pushing them on people and I don’t give out recommendations as I don’t know your history among other things.  It’s a question I get all the time and it’s always the one I can’t answer perfectly.

QUESTION:

Where can I buy…   How come you don’t post links?

ANSWER:

Because I’m not making recommendations.  This is a list post.  For informational purposes.  Disclosure.  For curious minds.  Not me trying to encourage you or direct you anywhere.  People asked, I responded.  That’s it.

QUESTION:

Where can I learn more about the science behind supplements IF I choose to take this path?

ANSWER:

I wrote a very lengthy post about How to Evaluate a Supplement. I suggest you read it and do your research before just buying the latest and greatest or what Joe/Sally said on some forum.  You’ll end up with more money in your pocket and feeling smarter.