ZMA under the microscope. By Vic Goyaram

ZMA under the Microscope:
Wonder Supplement or Just Another Decent Zinc Formulation?
Researched and composed by Veeraj Goyaram

What is ZMA?

ZMA stands for Zinc, Magnesium and Aspartate and is a patented formulation containing Zinc in the form of Zinc monomethionine/ Zinc aspartate, Magnesium aspartate and Vitamin B6 (Figure 1).

Figure 1: Supplement facts of a ZMA supplement

The monomethionine and aspartate are amino acids to which the minerals Zinc and Magnesium are bound. This binding is called amino acid chelation and the resulting products are called amino acid chelates. This is a term which is often seen on supplement labels, especially mineral supplements. Chelation is simply a procedure to improve the absorption and availability of the mineral. The presence of the amino acid with the mineral molecule renders the latter less prone to absorption inhibitors. 

Zinc and Testosterone levels

ZMA, as most of you already know, is sold as a testosterone booster supplement either by itself or as part of products marketed as testosterone boosters (Figure2).  ZMA capitalises on the known link between deficiency of zinc in the male body and reduced testosterone levels. This link was first established in the early 60s by Prasad et al. (1963). The actual mechanism became clear subsequently when it was found that Zinc deficiency impairs the production of testosterone by reducing the action of important hormonal signals in testosterone production like Luteinizing hormone, follicle stimulating hormone and gonadotropin-releasing hormone.

Figure 2: ZMA is marketed as a testosterone booster supplement (A)  either

by itself in ZMA-only products or product formulations (B)containing 

other ingredients that are supposed to increase testosterone production

ZMA came into limelight in the year 2000 at the same time that a study by Brilla and Conte (2000) showed that semi-professional athletes who consumed ZMA experienced a 30% increase in testosterone and an accompanying increase in muscle strength compared to athletes who did not take any ZMA. As a side-note, this study compared ZMA to a placebo rather than also including another group that supplemented with another zinc formulation in order to see whether ZMA is superior to any other zinc formulation. 

It is interesting to note that one of the two authors of this article, Victor Conte (Figure 3) is the founder of BALCO Labs of steroid scandal fame. Conte also owns SNAC systems, the company commercialising the product. The publication of the Brilla and Conte (2000) paper really helped business. 

Figure 3: Victor Conte of BALCO labs fame with his flagship product, ZMA 

Failure of ZMA to increase testosterone levels

Unfortunately, many studies conducted afterwards using ZMA did not find any increase in testosterone. For example, a study by Wilborn et al. (2004) tested ZMA in resistance-trained males aged between 27-28 for 8 weeks. ZMA supplementation increased blood zinc levels by 11-17%.  However, they did not find any significant difference between the levels of anabolic and catabolic hormones, strength, endurance and anaerobic capacity.  

Another study was conducted by German researchers (Koehler et al., 2009) in actively exercising men aged 22-33 yrs who are already consuming enough zinc on a daily basis (11.9-23.2mg/day) within the RDA range (9-11mg). They found no change in serum total and free testosterone with ZMA supplementation, suggesting that ZMA has no significant effects regarding serum testosterone in people who consume a zinc-sufficient diet.

Is Zinc supplementation of any help then?

The answer is yes but only under conditions of Zinc deficiency which is something not difficult to develop. Zinc deficiency not only impairs testosterone production but also leads to problems like growth abnormalities, mental lethargy, delayed wound healing and impaired activities of zinc-dependent enzymes which play very important roles in the body. Under these conditions zinc supplementation definitely help.

What bring about zinc deficiency are factors like:

• High phytate content of the diet. Phytate is present in the hull of seeds, nuts and grains. It is indigestible and is able to complex minerals, namely Iron and Zinc which are then not available for absorption. My undergraduate degree  dissertation was in the field of human mineral nutrition (details in reference section) and I looked extensively at the disadvantages of diets rich in phytates that may lead to mineral deficiency.

• Alcoholism, leading to urinary zinc excretion.

• Liver and renal disease.

• Exercise?

Exercising individuals are at great risk of developing zinc deficiency as plasma zinc levels have been shown to decline with acute stress such as exercise (Volpe, 2012) thereby creating a need for ensuring adequate zinc intakes. Food sources are excellent for this (Figure 4). In a study conducted in wrestlers it was found that exhaustion exercise led to a significant reduction of zinc levels which led to decreased testosterone and thyroid hormones. However, a 4-week zinc supplementation program rescued this effect (Kilic et al., 2006). Therefore, zinc supplementation increases testosterone if you are deficient in zinc.

However, even if you are actively exercising taking extra zinc when you are already getting sufficient amounts in the diet will be of no further help (Koehler et al., 2009).  You can turn to food rather than jump on supplement mega-doses. Taking too much zinc, for instance, potentially has urinary alkalising and diuretic effect and can negatively impact on the absorption of other minerals like Iron (competitive mineral absorption) (Veeraj Goyaram BSc Hons thesis, 2004) 

Figure 3: some good dietary sources of Zinc (Volpe et al., 2012)

ZMA and sleep quality

There are many anecdotal reports that intake of ZMA and Zinc-Magnesium formulations help improve sleep quality. Studies also found that zinc and magnesium supplementation improves sleep quality although these studies did not use ZMA (Rondanelli et al., 2011). I have personally taken a Cal-Mag-Zinc mineral combo during my early bodybuilding heydays with good result. 

The take-home message

• Zinc is important for many body function and a deficiency of zinc can lead to, among others, low testosterone levels.

• Athletes can develop zinc deficiency and must consume foods that provide zinc.

• ZMA has not been proven to increase testosterone. Likewise zinc supplementation is not proven to increase testosterone further when zinc intakes were already adequate.

• You can obtain zinc from food sources and cheaper supplemental sources (e.g Zinc gluconate) rather than the patented, and therefore expensive, ZMA.

• If you have money, buy ZMA. But remember taking extra zinc if testosterone levels and zinc intake are normal will not lead to higher testosterone. There are tests that can be done to check whether you are zinc deficient. 

References

Brilla LR and Conte V (2000). Effects of a novel zinc–magnesium formulation on hormones and strength. JEPonline 3, 26–35.

Goyaram, V. (2004). Determinants of Bioavailability in Human Iron Nutrition: Ascorbic Acid as a Knight in Shining Armour. Dissertation in partial fulfillment of the degree of BSc (Hons) in Biology, University of Mauritius, Reduit, Mauritius. 

Kilic M, Baltaci AK, Gunay M, Gökbel H, Okudan N, Cicioglu I. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett. 2006 Feb-Apr;27(1-2):247-52.

Koehler K, Parr MK, Geyer H, Mester J, Schänzer W.Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. Eur J Clin Nutr. 2009 Jan;63(1):65-70.

Prasad AS, Miale A, Farid Z, Schulert A, Sandstead HH (1963). Zinc metabolism in patients with the syndrome of iron deficiency anemia, hypogonadism and dwarfism. J Lab Clin Med 61, 537–549

Rondanelli M, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C.The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. J Am Geriatr Soc. 2011 Jan;59(1):82-90.

Volpe, Stella Lucia. Minerals as Ergogenic Aids. Current Sports Medicine Reports. 7(4):224-229, July/August 2008.

Wilborn CD, Kerksick CM, Campbell BI, Taylor LW, Marcello BM, Rasmussen CJ, Greenwood MC, Almada A, Kreider RB. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. J Int Soc Sports Nutr. 2004 Dec 31;1(2):12-20.

My Bio: I am a Mauritian originally from Roche Bois, Port Louis and have been calling Cape Town, South Africa home since 2010 when I came to follow my passion for performance nutrition and nutritional supplements. I studied at the University of Cape Town at the UCT Research Unit of Exercise Science & Sports Medicine then under the leadership of Professor Tim Noakes. I came to South Africa with nothing and thus had to work my way through university by working shifts in pharmacies and supermarkets merchandising and selling nutritional supplements every day after school and every weekend. I had a great time doing this work even for a full year following my cum laude MSc graduation. My university research looked at the influence of nutrition and exercise on the function of genes in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 7 years university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2013), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK) and the 2013 Physiological Society of Southern Africa conference. I now serve as Director of Research & Development for Functional Nutrition International Pty. Ltd, an avant-garde nutritional supplements company based in Cape Town. 

_________________________________________________________________________

©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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Whey protein, BCAAs, Glutamine: How to invest the money? By Vic Goyaram

Whey protein, BCAAs,  Glutamine: 

How to invest the money?

Researched and Composed by Vic Goyaram
Exclusive for Bodybuilding Mauritius

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Rationale of this article

I have very often received questions from people willing to start supplementing with protein but are confused about what to choose among Whey protein, BCAAs and Glutamine. This is because for some the differences among these products are still confusing and the reasons for this are as follows:

• Some supplement labels are somewhat confusing to the layperson. Too much scientific jargon used as a marketing tool in an attempt to sound impressive to the consumer.

• Commonly terminologies like "anti-catabolic", "anabolic" and "promote muscle recovery" are used on the labels, leading people to believe that these products can be used interchangeably (Fig. 1).

This article attempts to clear any possible confusion, explain the differences among these products and serve as a guide on how to spend your money.

Fig. 1: Supplement labels are sometimes confusing. Glutamine and BCAAs

are labelled as "recovery" supplements, leading people to believe that

they can drink use either BCAAs or Glutamine  as a recovery supplement

Whey protein

For a detailed description of whey protein, the reader is referred to our whey protein article (link coming soon). Whey protein is basically a collection of several proteins that are called whey microfractions. As you probably already know, proteins are chains of units called amino acids. Therefore, whey protein is a collection of several chains of amino acids (microfractions). When your body digests these proteins under the action of proteolytic enzymes, amino acids are released. These amino acids are then used by body tissues (not only muscles) for making proteins by the process of protein synthesis.

Whey protein provides the whole assortment of amino acids necessary for body protein synthesis, namely essential amino acids (those that they body cannot produce and must necessarily come from the diet) as well as non-essential amino acids. In addition, Whey protein is rich in Glutamine and the three Branched Chain amino acids (Leucine, Isoleucine and Valine) as shown in Fig. 2 below.

Fig. 2. The Essential Amino acids profile whey proteins and other commercially available proteins per 100g of product. 

(Graph acknowledgement: Suppversity Blog Click here to visit)

Peptide-bonded v/s free form amino acids

Glutamine and BCAAs in whey protein are peptide-bonded amino acids, meaning they are part of the amino acid chains that make up the protein (Fig. 3). When ingested, these need to be broken down by digestive enzymes to release these amino acids. Peptide-bonded amino acids therefore take more time before they can appear in the bloodstream. Of course various proteins differ in the speed at which they are digested to release amino acids. 

On the other hand, Glutamine and BCAA supplements contain amino acids in the free form. The body does not need to break down any protein to obtain these amino acids. They are rapidly available to be absorbed and this appear in the bloodstream quicker. Similarly, amino acid supplements that provide the full spectrum of amino acids (Fig. 4) also contain free-form amino acids. 

Fig. 3. Intact proteins in whey contain amino acids that are peptide-bonded, that is, part of a protein chain. Your body needs to digest the protein to liberate the amino acids

Fig. 4. Amino acid supplements contain free-form amino acids.

Your investment guide

Now that you are equipped with a basic knowledge of protein and amino acid supplements, consider the following scenarios:

Case A: A case for buying whey protein: If you struggle to obtain enough protein  

As we know, ensuring an adequate intake of protein is fairly expensive from both food and supplemental sources. It is very likely that many persons reading this are not able to meet their protein needs. Our priority should be to ensure protein intake to the best of our ability (of course, without neglecting other macro-nutrients and the proper ratio of the same). This must dictate where our money should be spent on: on solid food sources of protein, followed by supplements to top it off.  I always advise to prioritise food sources of protein like chicken, meat, fish and eggs before worrying about flashy whey protein supplements although whey protein does have its importance.

Therefore, if you are unable to get enough proteins you aren't going anywhere by taking only BCAAs and Glutamine. These, particularly the BCAAs, are important amino acids that are involved in the recovery process but they are not sufficient for protein synthesis in the absence of sufficient amounts of the whole spectrum of amino acids. As I posted recently, some people having read that BCAAs promote muscle recovery are resorting to drinking only BCAAs after workouts, much to the neglect of their need to get all the other amino acids from other sources. This practice is fine as long as you drink some form of fast carbs after workout and follow it with a meal containing protein a bit later. 

Do this: After looking into your diet, make sure you are getting enough protein from food sources at regular intervals throughout the day. Do not buy whey protein with the aim of replacing meals or thinking you will get away skipping meals by drinking it. Then invest in a protein supplement which may be whey or a protein blend. If you think you are not eating enough protein and want to supplement do not go and spend your money on Glutamine and BCAAs, invest it in a protein supplement.

Fig 5.Glutamine supplementation may have recovery benefits but it does not mean that you drink only Glutamine after workouts.

Case B: You want to get the benefits of free-form BCAAs and Glutamine

Assuming that you can ensure adequate protein through a combination of food and protein supplements, there may be added benefits of using BCAAs and Glutamine as follows:

BCAA supplementation during cutting: 

BCAAs are critical during cutting phases because you'll be eating less carbohydrates and thus have low muscle glycogen levels, the preferred energy source for bodybuilding workouts. Training on low muscle glycogen favours the breakdown of muscle protein in order to obtain amino acids for energy. The BCAAs are the amino acids that are used up the most, in particular Leucine. In this case, supplementation with free form BCAAs is warranted as a means of minimising protein breakdown and muscle tissue loss. Furthermore, during a cutting phase protein intake is increased in order to make up for decrements in carbohydrate intake and as a means of sparing muscle protein for use as energy.  Keep in mind that BCAAs do trigger an insulin response that you may think is counter-productive during a cutting phase because the release of insulin is supposed to bring fat burning to a grinding halt. However, the nature of the insulin release triggered by Leucine v/s carbs is different. There is only a single insulin response to an intake of BCAAs while carbs trigger a longer-term release of insulin. Therefore, BCAAs have more benefits than drawbacks to a bodybuilder on a cutting phase because it helps in muscle retention.

BCAA supplementation during mass training?

During a mass gaining phase energy provision is generally adequate, muscle glycogen is filled to capacity to fuel workouts and the risk of using muscle protein as fuel is lower. You can get away with not using a BCAA supplement in the presence of adequate protein intake and supplementation with whole proteins like whey protein which provide BCAAs already. 

However, there is increasing data from research showing that the BCAAs, particularly Leucine, can trigger anabolic signals inside your muscle cells and thus switching on muscle protein synthesis (Fig 6). Such findings warranted the development of supplement protocols that included supplementing with free form BCAAs in between meals in order to keep the "anabolic switch on". A dosing protocol is 5g BCAAs between meals that are spaced about 3-4hrs in between. However, keep in mind that switching on anabolism is meaningful only in the presence of adequate supplies of all the other amino acids.  There is a lot of interesting data on BCAAs which will be the topic of another article. A good protocol for BCAA intake is 5g morning, 5g preworkout, 10g postworkout and 5g at bedtime as recommended by Dr. Layne Norton who is an authority on BCAAs and muscle protein synthesis.  The above benefit of keeping the anabolic switch on relates to rapid rises to BCAA levels in blood that would follow BCAA supplementation in the free form. Whey and other proteins do contain BCAAs but these are released at a slower rate than those from free-form supplements. A rapid rise in blood amino acid levels (aminoacidemia) is needed for this particular effect. 

However, while the proposed mechanism by which BCAA triggers the anabolic switch has been elegantly laid out, it remains to be seen whether there is a long term effect in terms of lean body mass gain in humans. In other words, whether taking free form BCAAs in addition to the BCAAs you are getting from whole-protein foods/ supplements is giving you any extra muscle. Future articles will be devoted to particular aspects of BCAAs.

Fig. 6. Leucine activates the important anabolic switch "mTOR",

 providing a basis of Leucine supplementation in the free form

Glutamine supplementation
Glutamine supplementation may be important to the athlete as it is involved in a number of functions like ammonia scavenging  muscle protein synthesis, glycogen synthesis and immune functions. Based on glutamine's involvement in important physiological processes we cannot extrapolate and say that taking extra glutamine will give additional benefits. There is no evidence that glutamine supplementation even in the long term has a significant effect on muscle performance, muscle protein degradation and body composition in young healthy adults as found in a study by Candow et al. (2001).

Remember that glutamine is a non-essential amino acid, meaning that it can be synthesised by the body from essential amino acids, particularly the BCAAs. With this in mind, a well fed body is well able to meet its daily glutamine demands even under stressful exercise. Your aim should be to ensure an adequate supply of essential amino acids from food sources and should you be taking whey protein then your glutamine needs would be easily covered. Future articles will deal with aspects of glutamine (research, its other functions and "benefits" and supplementation rationale).  

The take-home lesson

Your whole proteins are very important because they provide the whole assortment of amino acids. Maintaining adequate intake of the same should be your main priority. BCAAs are supplements with great merit in both bodybuilding and other competitive sports and their use in the free amino acid form is warranted in pre-contest training as well as mass training, as recent data suggest. However, the use of BCAAs will only be meaningful in the presence of sufficient proteins that provide the full amino acid spectrum for protein synthesis. Finally, if you are someone struggling with protein intake from food and want to supplement then invest in a good whey protein before considering BCAA or glutamine. Finally, there is no evidence that glutamine supplementation will lead to increased muscle mass should all your essential amino acids be met by food or a whey supplement. However, glutamine may have other benefits for the bodybuilder.

References

Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T: Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol 2001, 86(2):142-9

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer:

The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties. Correspondence: vicgoyaram@gmail.com

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Glucosamine supplements: a critical evaluation. By Vic Goyaram

A critical evaluation of Glucosamine-based Joint supplements

Researched and composed by Vic Goyaram

Introduction

Glucosamine is a very popular ingredient in supplements meant for patients of osteoarthritis as well as people engaged in sports and physical exercise for the maintenance of healthy joints and joint regeneration.  Most joint supplements are based on Glucosamine which is purported to help to support the structure and function of joints because it is a substrate for the biosynthesis of glycosaminoglycan (GAG), the building blocks of joints (Fallon, 2001). Glucosamine exists under several forms in supplements, namely Glucosamine hydrochloride, N-Acetylglucosamine and the most popular chemical form Glucosamine sulphate. The latter form is the most studied scientifically. Glucosamine by itself accounted for USD 720 million in terms of sales in 2005. This article attempts to review key aspects of glucosamine supplementation, including a discussion of the evidence for and against its effectiveness in joint healing.

Glucosamine product formulations and dosages

Most joint products contain glucosamine either as Glucosamine sulphate by itself or with added Chondroitin and MSM (Figure 1).  However, although these different forms of glucosamine may be chemically related the effects may not be the same when taken as supplements for the purported benefits.  Sulphate is the form which has been used in most scientific studies on Glucosamine. Additionally, some joint product formulations will also include other ingredients like MSM, Bromelain and Collagen (Figure 2) which may be involved in joint support. These products may come in the form of tablets, capsules or powder although tablets remain the most common formulation, from personal observation.

Figure 1: The most common glucosamine-based joint support
product formulation containing MSM and Chondroitin

Figure 2: Example of more advanced formulations containing 
glucosamine and other ingredients. The effectiveness of such formulas
 will be subject of another article.

The dosages vary from product to product but most contain about 1500-2000mg Glucosamine per recommended serving.

Dosage and precautions

Glucosamine is not recommended for children as it is mainly used to treat OA (a condition that affects adults) and its safety for children has not been studied. The recommended dosage for adults is 500 mg, 3 times daily, for 30 - 90 days. Once daily dosing as 1.5 g (1,500 mg) may also be used. Most studies show that glucosamine needs to be taken for 2 - 4 months before it is effective, although you may experience some improvement sooner. Glucosamine and chondroitin can be used along with nonsteroidal anti-inflammatory drugs (NSAIDs) to treat OA. Glucosamine must not be administered haphazardly because it can have interaction with or counteract the effect of some medications like Warfarin (Glucosamine may increase the blood thinning effect of warfarin), Nonsteroidal anti-inflammatory drugs (NSAIDs) (Glucosamine may reduce the need for NSAIDs), blood sugar lowering medications or insulin (Glucosamine may change the dose needed for blood sugar lowering medications and insulin).  Therefore it is always best to obtain medical clearance before commencing glucosamine treatment in the presence of existing medical conditions that necessitate the use of the above drugs.

Evaluating the evidence for the effectiveness of Glucosamine

The use of glucosamine is common among athletes at all ages and levels (Buckwalter 2003) but here is little if any evidence currently available about the claimed anti-inflammatory, analgesic, or protective effects of glucosamine in the athletic environment.  One study by Ostojica et al. (2007) studied the effect of 4 weeks of glucosamine administration (1500 mg per day) on the functional ability and the degree of pain intensity in competitive male athletes who had acute knee injury.  No significant difference was seen in pain intensity and knee swelling between the glucosamine and placebo group.  However, improvements in knee flexion and extension were noted thereby indicating that glucosamine may have an effect on joint mobility in injured states.

Glucosamine has been studied in cases of osteoarthritis (OA). Osteoarthritis is a type of arthritis that occurs when cartilage breaks down and is lost, either due to injury or to normal wear and tear. It commonly occurs with age. In some studies, glucosamine supplements have:

(a) decreased the joint pain of OA, 

(b) improved function in people with hip or knee OA, 

(c) reduced joint swelling and stiffness and 

(d) provided relief from OA symptoms for up to 3 months after stopping treatment

Not all studies are positive, however, and several more recent ones have not found any positive effect from taking glucosamine For example, in the large clinical trial by Sawitzke et al. (2008), called the 2006 Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT), conflicting and somewhat confusing results. The study of about 1,600 people with OA of the knee found that glucosamine alone, or in combination with chondroitin did not reduce pain in the overall group, although it did appear to lessen pain among those with moderate to severe OA of the knee. This study has provided the impetus for further research. Studies are currently being conducted to see whether the glucosamine-chondroitin combination may in fact help those with more severe OA in an attempt to see whether any benefit is seen in more severe cases.  The study also tested whether glucosamine or chondroitin (together or alone) slowed the loss of cartilage in their knees. They showed no difference in cartilage loss compared with people who took placebo. In light of these conflicting findings, more research is warranted on Glucosamine before it can conclusively be said to be effective.

References

Buckwalter, JA. 2003. Sports, joint injury, and posttraumatic osteoarthritis. Journal of Orthopaedic and Sports Physical Therapy, 33: 578–588.

Fallon K. Glucosamine in the management of osteoarthritis. Int SportsMed J. 2001; 2(4).

Ostojica S.M, M. Arsicb, S. Prodanovicc, J. Vukovica & M. Zlatanovicd. Glucosamine Administration in Athletes: Effects on Recovery of Acute Knee Injury. Research in Sports Medicine: An International Journal. Volume 15, Issue 2, 2007. pages 113-124

Sawitzke et al. The Effect of Glucosamine and/or Chondroitin Sulfate on the Progression of Knee Osteoarthritis: A GAIT Report. Arthritis Rheum. 2008 October; 58(10): 3183–3191

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My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2013), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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Glucosamine products pictured in this article are trademarks of NOW and Solgar.

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Clenbuterol as a fat loss agent. By Vic Goyaram

Clenbuterol as a fat loss agent
 Researched and composed by Vic Goyaram

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Clenbuterol: the new wonder 'mainstream' weight-loss drug

Clenbuterol (henceforth, Clen, for short) very often features in the fat burner arsenal of experienced competitive bodybuilders who probably have a decent understanding of the effects and side effects of the drug. However, I have recently been alarmed at the number of questions about Clenbuterol that I have received from a number of people who are most likely unaware of the basics of fat loss dieting and who have probably been told by their peers in the gym to use pop some Clen tabs to get ripped. In the pharmacies where I work part-time I often get women who come looking for Clen and Anavar for fat loss. 

This article is intended to give you a background on Clen, its effects and side effects in order to help you make an informed decision.  I have personally never used Clen and most of my experience comes from my understanding of biochemistry, pharmacology, physiology and my interaction with people who have used it for its physique enhancement effects.

The regulatory status of Clenbuterol

"Clen is not approved for human use in the US"
In the USA, Clen is not approved for human use even for medical purposes. It is only approved for use in horses suffering from respiratory problems. Clen is not intended for human use or for use in food producing animals in the USA. Outside the U.S., Clen is available on prescription for the treatment of breathing disorders like bronchial asthma in humans. Livestock producers in countries like Mexico and China use Clen in animals to improve meat quality. Clen is available in tablets (0.01 or 0.02 mg per tablet) and liquid preparations as Clenbuterol hydrochloride. 

In the US Clen is allowed only as a veterinary drug 

"Clen is listed as a banned substance by the WADA and natural bodybuilding federations"
Clen is listed by the World Anti-doping Agency (WADA) as a performance enhancing drug. Some natural bodybuilding federations like the International Natural Bodybuilding Association (INBA) list β-2 agonists like Clenbuterol and Salbutamol on their banned substances list as they follow the WADA protocol. 

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Basic pharmacology of Clenbuterol

The chemical structure of Clenbuterol

Clen is a classified as a sympathomimetic drug. It is so named because it stimulates the sympathetic nervous system whose general action is to initiate a "flight or fight" response (an overall stimulant effect). Clen does this by activating receptors called β-2 adrenergic receptors. 

Stimulation of these β-2 adrenergic receptors gives rise to effects like:

• Smooth muscle relaxation in the bronchi (bronchodilation). The main pharmacological use of Clen, asthma treatment, is in fact based on this effect.

• Fat breakdown in adipose tissue (triglycerides broken down into fatty acids that can be oxidised) hence it's effect as a cutting drug.

• Dilation of arteries that lead to skeletal muscle, allowing more efficient oxygen transportation to muscles.

• Stimulation of anabolism in muscle (relevance of this effect in humans will be discussed below).

After ingestion, Clen is readily absorbed (70-80%) and remains in the body for awhile (25-39 hours). As a result of its long half life, the adverse effects of Clen (more below) are often prolonged.

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Clen use in bodybuilding

A. Thermogenic and stimulant effects
Clen is used at about 60-120µg per day by bodybuilders often in combination with other fat burner drugs like the thyroid boosting drug T3, Yohimbine and Ephedrine/ Caffeine/ Aspirin (ECA) stack. The dosage is split in several intakes of 20µg. First time users generally test their sensitivity to Clen for determining the dosage. Clen is a fast acting drug and results come very fast, nearly immediately. An increase in body temperature is generally noted which is typical of Clen's well-known thermogenic effects.

Bodybuilders in contest preparation mode also stack Clen with steroids like Winstrol, Anavar and Equipoise. Users also report an increase strength with Clen especially in the first 2-3 weeks of use. This is possibly due to the stimulant properties of the drug. 

B. Receptor down-regulation
The body gets used to Clen fairly rapidly because the beta receptors are rapidly down-regulated. This means that the number of receptors decrease in response to the excess of beta-agonist (Clen), a usual response of the body. That is why Clen is generally used for relatively short periods of time, usually 4-6 weeks and use drugs like Ketotifen to try keep the receptors up and running.

When the body sees too much Clen (beta-agonist), it will decrease
the number of beta-receptors as a means of protecting itself

C. Anabolic effects

I would like to elaborate a lot on this one because a lot of people have asked me about the anabolic effects of Clen because they have read about it and thus want to use Clen to avoid the side effects (including injection pain) of steroids. Stimulation of the beta-2 receptors activates anabolic pathways in skeletal muscle and is the mechanism by which Clen exerts its anabolic effects.  Besides its effects on fat loss Clen may also produce a mild anabolic effect. I know you must be thinking "Hell yeah, I found what I wanted! Losing fat while putting on a bit of muscle!". Please be warned that while the mechanism of beta-2 agonist  anabolism is well established these effects may not happen with the doses used in humans. Let me tell you why:

The anabolic effect of Clen has been found in animals and not in humans. In these studies large amounts of Clen were used which is far in excess of what is safe for human consumption and what is recommended for bronchodilation. In a study by Choo and colleagues (1992), an anabolic effect was seen in rats that were given 4mg of Clen per kg of bodyweight. This means 400mg Clen for a 100kg person. Now remember that common doses for fat burning is 60-120MICRO grams per day. Be careful not to extrapolate animal data to humans especially unsupervised drug usage. Some people I know have reported that they retain muscle very well on clen but then they were also using anabolics like Winstrol and Equipoise so they real anabolic contribution of Clen cannot be determined. 

Below are two good review articles on the topic of Clen use to increase muscle mass and both come to the agreement that knowledge of the effects of Clen on muscle come from animal (laboratory or slaughter stock) experiments and not human data and therefore cannot be extrapolated to humans. Experiments on the safety, efficacy and cardiovascular side-effects are needed.

(Spann and Winter, 1995)

(Prather et al., 1995)

Side effects
Although the reported fat burning effects of Clenbuterol are fantastic it doesn't come without a share of serious side effects. These side effects can be classified as follows:

• Psychological side effects: As Clen is a nervous system stimulant emotional side effects are known to occur with its use. Many people report severe nervousness, paranoia and anxiety. Tremors are also very common and this reduced one's ability to perform physical tasks like writing, typing and holding objects. Insomnia may also result from Clen use especially when you have built up your dose. People who already suffer from psychological disorders like depression and anxiety are most likely to be at greater risk to experience the psychological side effects of Clen. Should you fall under such category it is best to speak to your medical practitioner before taking Clen. Do not play with your mental health.

• Short and long term cardiovascular side effects: Clen users report that cardiovascular side effects appear quite rapidly. These side effects include tachycardia (heart palpitations) and high blood pressure and the headaches that accompany these. In some users these side effects have been enough to get them to quit using Clen. In experiments using rats, the long term use of Clenbuterol has been to cause an infiltration of collagen fibres in the heart wall. Collagen stiffens the heart muscle and reduces its functionality. Most Clen use is unsupervised and its consequences in people with pre-existing heart conditions and hypertension are not to be taken lightly. Taking Clen under these conditions can be a tragedy waiting to happen.  There have been cases of sudden death with Clen use.

• Cramps: Clen is known to cause some bad cramps because it depletes the amino acid taurine. Taurine supplements help against Clen-induced cramps.

"Jumping" on Clen

First of all, I do not recommend Clenbuterol as a fat burner is you haven't mastered the basics of dieting like sorting out your diet and exercise program. Do not think you can get away by popping Clen tabs on a poor diet.  Do not look shortcuts and rather educate yourself. Do not listen to the guy who is selling you Clenbuterol and telling you "just drink this" without even talking about a proper diet strategy with you and asking about your medical history. Clen isn't your typical fat burner sitting on the shelves in the supplement store. Clen is serious business. Most of the questions about Clen use that I have received are from people who are clueless about their own nutrition. Imagine my horror when they also told me that they are doing endless sit-ups with no results and cannot answer me about the approximate number of calories they consume. I hope this article has shed some light on this topic. For those who want to learn more about dieting basics I will recommend the following two articles. Please read them carefully to know how your eating should be like before considering the use of Clen. They are written by two of my role models, Doug Brignole and Dr. Layne Norton.

The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton

How to get a lean midsection by Doug Brignole

References

Choo J.J, Horan M.A ,Little R.A, and Rothwell N.J. Anabolic effects of Clenbuterol on skeletal muscle are mediated by beta 2-adrenoceptor activation. Am J Physiol Endocrinol Metab July 1, 1992 263:(1) E50-E56

Prather ID, Brown DE, North P, et al. Clenbuterol: a substitute for anabolic steroids? Med Sci Sports Exerc 1995 Aug; 27(8):1118-21

Spann C, Winter ME.Effect of Clenbuterol on athletic performance. Ann Pharmacother. 1995 Jan; 29(1):75-7.

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My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2013), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

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