All About Melatonin

What Exactly Is Melatonin? ///

Melatonin is the all-natural nightcap. It's secreted by the pineal gland, a pea-size structure at the center of the brain, as our eyes register the fall of darkness. At night, melatonin is produced to help our bodies regulate our sleep-wake cycles. The amount of melatonin produced by our body seems to lessen as we get older. Scientists believe this may be why young people have less problem sleeping than older people.

Why Take It? ///

Studies suggest that low-dose supplements can hasten sleep and ease jet lag, without the hazards or side effects of prescription sleeping pills. Melatonin may have many other uses and has been reported to make people feel better, strengthen the immune system, and reduce free radicals in the body.

Current research is underway to determine melatonin's effect as an anti-oxidant, immune-modulator in cancer, delayed sleep-phase disorders, and jet lag. Tests are still under way so there is much to still be learned about melatonin and its effects on the human body.

Who Benefits the Most? ///

Travelers and people suffering from mild sleep disorders. According to Newsweek, a typical comment from discussion groups on the Internet is, "Folks, I've tried melatonin and it's great. It has ... restored my sleep cycle, given me lots of energy."

What Is the Recommended Dosage? ///

The appropriate dose can vary enormously from person to person, and successful results have been achieved with dosages ranging from .1 mg (100 mcg) to 200 mg (200,000 mcg). "In controlled clinical studies researchers have found that as little as a tenth of a milligram (100 mcg) makes dozing off easier, whatever the time of day." Start off small (e.g. less than half of a milligram) each night before bed-time, and work your way to larger doses if needed.

What Is MG, MCG, and What Is the Difference? ///

Mmcg and mg are units of weight, like ounces and pounds, but are applied to tiny fractions of grams:

    1 mcg = 1 microgram = one-millionth ( 1 / 1,000,000 ) of a gram
    1 mg = 1 milligram = one-thousandth ( 1 / 1,000 ) of a gram = 1,000 mcg

A 1.5 mg tablet is five times the dosage of a 300 mcg (.3 mg) tablet.
How Do I Best Determine Pricing Value? ///
Remember that cost per gram is not necessarily the best indicator. Splitting a pill into two is difficult, and splitting it even farther into equal portions is frustrating and almost impossible. The best way to judge value is to determine the cost per coverage time. For example, a bottle of 100 tablets at the appropriate strength should last 100 days. If the bottle costs $10, the price per day is 10 cents. (Cheap!)

Are There Any Side-Effects? ///

According to one report, "10 percent of the users said the hormone did nothing for them, and another 10 percent complained of side effects such as nightmares, headaches, morning grogginess, mild depression, and low sex drive. In past studies, researchers have given people up to 600 to 3,000 times the usual doses—without causing any toxicity."

What Additional Benefits Are There and How Reliable Are These Claims? ///

"In test-tube and animal experiments, researchers have found that it protects cells, strengthens the immune system and slows the growth of some tumors." Tests with laboratory mice suggest that melatonin might also reduce the effects of aging—but remember, these results are preliminary. "... Some experts are appalled to see so many people toying with such a potent hormone. One concern is that high doses, while causing no immediate harm, could have unknown long-term effects. 'Even one milligram, the smallest commercially available dose, is at least three times higher than the normal amount in the body.'" (Note: Worldwide Labs supplies a 300 mcg dose.)

Should Certain People Avoid It? ///

Yes. "Those include women who are pregnant or nursing (since no one knows how excessive exposure to the hormone might affect a fetus or infant); people with severe allergies or auto-immune diseases (melatonin could exacerbate such conditions by stimulating the immune system); people with immune-system cancers such as lymphoma or leukemia (for the same reason), and healthy children (who already produce it in abundance). Women trying to conceive should also think twice about taking the hormone, since high doses can act as a contraceptive." As with any substance introduced into your body, if you have a medical condition you should always consult your physician first before taking melatonin.

Will Melatonin Extend My Lifespan? ///

There are no human studies to support this contention. In tests on both rats and mice melatonin caused a significant 20 percent increase in their lifespan. If melatonin does allow you to live longer and healthier it could do so because melatonin may reduce free radical damage; stimulate an aging immune system; protect the cardiovascular system; preserve a youthful circadian rhythm; or stimulate the production of growth hormone.

Will Melatonin Enhance My Sex Life? ///

There is no evidence to support this claim as it relates to humans. However, a 1995 rodent study suggests that taking small amounts of melatonin on a regular basis may prevent the age-related decline in testosterone levels, allowing men to be more active sexually in their later years.

Is Melatonin Safe? ///

Melatonin is one of the least toxic substances known. People have taken as much as 6 grams (600 to 3,000 times the normal dosage) of the substance in carefully monitored studies with no sign of toxicity. Only four complaints regarding melatonin have been reported to the FDA (USA's Food and Drug Administration). The only consistent side effect of high doses has been drowsiness and a slower reaction time. In the most extensive clinical trial to date, a high dose of 75 milligrams of melatonin per day was given to 1,400 women in the Netherlands for up to four years with no ill effects. The FDA reports that in the more than two years melatonin has been available for sale over-the-counter in the United States, no alarming side effects have been reported.

When Should the Dosage Be Administered? ///

Melatonin should only be taken at night, usually about 30 minutes prior to going to bed. If you are traveling on a long trip you may want to take a low dosage 300mcg tablet prior to getting on your flight and a 1.5mg pill prior to going to bed. If you commonly sleep during the night, melatonin should not normally be taken during the day—and vice versa—because melatonin plays a role in setting the body's daily clock.

Does Melatonin Have That Morning-After Hangover Effect of Sleeping Pills? ///

No. You should normally wake up well, refreshed, and full of energy. If you wake up feeling a little tired, reduce your dosage until you wake up feeling well-refreshed. You will not have the hangover effect you may experience with over-the-counter or prescription sleeping pills.

What Is Pharmacy Grade Melatonin? ///

Natural, animal, or bovine grade melatonin contains the actual extracts of the pineal gland. Because it comes from animal tissue, this grade of melatonin may be accompanied by viruses or proteins that could cause an antibody response. We highly recommend that people stay away from it.

The alternative is synthetic or pharmacy grade melatonin, which is produced from pharmaceutical grade ingredients. This form is molecularly identical to the melatonin that we produce in our own bodies, without unwanted extras.

Credit_Dr. Squat

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L-Carnitine: Metabolic Rocket Fuel

Why do you train? Is it the rush, the burn, the chiseled physique that gets noticed by complete strangers when you wear baggy clothes?

While the reasons are often insignificant, the rewards are generally immeasurable. And it makes no difference whether you fall under the title of bodybuilder, powerlifter or endurance junkie. Because at the end of the day, you're still an athlete with a passion for what you do. And as fate would have it, athletes share one very common and disheartening obstacle—the wall.

Now unless you're new to the lifestyle, you've probably learned a thing or two about your body. How it responds to stress, where your breaking point lies, how much fluid you require to make it through a high-impact session, the list goes on.

What many athletes fail to realize is that these excruciating training sessions demand enormous nutritional support.

The days of simply popping some mass-marketed discount multivitamin are dead. Fortunately, the nutritional sciences have blessed us with a wealth of supplements designed entirely around the seemingly endless needs of today's hardcore endurance athlete. L-Carnitine is among one of the best examples.

Discovered in 1905 by two Russian researchers, L-carnitine is widely regarded as one of the most effective ways to foster endurance, burn fat and shorten post-workout recovery times.

As a result, this amino-like substance has become a staple supplement with endurance athletes, bodybuilders and scores of health conscious individuals worldwide.

Here's How it Works

Deep inside every cell are microscopic sweatshops known as mitochondria. The sole function of L-carnitine is to transport the fatty acids from food (including those difficult to burn brown and saturated fats) into the mitochondria.

From there, they're converted into energy that can be used immediately. Now it doesn't take a Pfizer engineer to justify how beneficial this is to endurance athletes.

Every movement you make is at the mercy of this process, and without adequate levels of L-carnitine, your system becomes vulnerable to muscle failure, fatigue and snail-like sluggishness.

In contrast, a well-stocked reserve of L-carnitine allows you to convert stored fat into expendable energy. This ultimately allows you to train harder and longer without the nervous jitters of stimulants and caffeine.

The Perks

The benefits don't stop at the end of your session. Since its discovery, more than 18,000 published studies have examined the benefits of L-carnitine. As a result, it's become one of the top studied dietary supplements ever introduced.

The most notable have evaluated its ability to improve memory and mental capacity, heal sports-related injuries, support the cardiovascular system, boost male fertility and promote healthy skin.

Even more interesting, over 300 studies are conducted each year as technology continues to evolve.

What to Look for

As with any supplement, always read the labels with extreme scrutiny. Look for the words "Manufactured BY" and avoid those that read "Manufactured FOR".

Manufacturers are held to strict quality control, subject to surprise inspections and for the most part, take the quality of their products very seriously.

With L-carnitine, make sure to choose one that clearly reads "L" carnitine. There's also a D-carnitine, but most retailers don't even stock this "mirror" strain. You'll have your choice of tablet, capsule and liquid. Each is effective, but releases in different fashion.

How to Take it

L-carnitine should be taken prior to physical activity, and is absorbed by the body very quickly. If you're on your way to the gym, liquid or capsules are your best bet.

By the time you hit the weights or the elliptical, the L-carnitine in your system will be begging for you to give it something to do. Endurance and high-impact athletes tend to benefit best from tablet form, as they're known to release in a slower manner.

Start off with 500 mg on an empty stomach. This is a completely safe dose that can help the body adjust to its presence.

From there, feel free to adjust upward as you see fit. While the requirements vary from person to person, you won't need more than 1000-1500 mg per session.

Side Effects

L-carnitine appears to be very safe when taken as indicated. But as always, use caution when taking any supplement and pay attention to the signs your body gives you. If anything seems askew, discontinue use immediately and consult your physician.

Credit_Jayson Kroner

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Morning Nutrition: 7 Muscle-Building Breakfasts [Part2]

5. Protein French Toast with Sautéed Apples

There are just some foods that nearly every gym rat or gym bunny loves. French toast is one of them. Carb it up for a long day or a monster leg workout.

Ingredients

    2-3 slices Food for Life Genesis bread (or Ezekiel or le grain bread)
    1 scoop Dymatize ISO 100 French vanilla protein
    1/4 cup Almond milk
    1 egg
    1 egg white
    Cinnamon

Optional

    1/4 golden apple, sliced
    1 tsp coconut oil
    Cinnamon

Directions

1. In a bowl, mix eggs, almond milk, cinnamon, and protein.
2. Soak each piece of bread in the mixture until it is all used.
3. Lightly spray a pan or skillet with olive oil or coconut oil and heat pan. Cook each piece of bread until each side has browned.
4. Top toast with your favorite syrup, sugar-free syrup, or honey.

Optional Apples

1. Sauté slices in coconut oil and cinnamon.
2. Eat with French toast.

6. Anabolic Muscle Bowl

You want to start the day building muscle? This breakfast will get you there. I dare you to try this and not feel your "muscles feeding"—certified muscle food and energy.

Ingredients

    6 egg whites
    1/2 cup instant oatmeal, cooked
    1/2 banana
    1/8 cup walnuts
    1/4 cup raspberries
    Cinnamon
    Stevia or raw organic honey

Directions

1. Cook egg whites in a skillet on low heat.
2. If you want to cook your banana, spray another skillet with coconut oil or virgin olive oil and set on low-medium heat. Chop half of the banana into pieces and add to the skillet. Use a spatula and be careful not to let the banana pieces stick to the skillet.
3. Combine oatmeal and egg whites in a bowl and mix.
4. Add cinnamon and Stevia (or raw honey) and mix.
5. Top with banana, raspberries, and walnuts.

7. Dark Chocolate Gluten-free Protein Waffles

These pancakes are powered by Gaspari Nutrition MyoFusion. The "rite of passage" for any FMC/ FWC is making protein waffles and pancakes. And these waffles prove that feeding muscles is pretty delicious!

Ingredients

    1 scoop Gaspari Nutrition MyoFusion chocolate protein
    1 egg
    1 egg white
    1/4 cup sorghum flour
    1/8 cup almond flour
    1/3 cup almond milk
    1 packet Stevia (or cane sugar)
    1 tbsp dark chocolate Hershey's baking powder

Directions

1. In a bowl, mix protein powder, sorghum flour, almond flour, cocoa powder, Stevia or sugar.
2. Add eggs and almond milk and mix or blend.
3. Spray waffle iron with coconut or olive oil.
4. Pour batter onto the waffle iron and cook.
5. When waffles are done, drizzle with fruit, your favorite sugar-free syrup, or both.

Credit_Kevin Alexander

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Morning Nutrition: 7 Muscle-Building Breakfasts [Part1]

Besides post-workout, breakfast is really the only other time your body craves fuel. In the morning, we especially need good fuel to snap our bodies out of a catabolic state and into a muscle-building one. Start the day off right by feeding your muscles so you can have enough energy to power through the day and through tough workouts.

These 7 fit breakfast meals are perfect for any "Fit Man" or "Fit Woman" cook. They're not difficult, are quick, and most important, taste really good. Feel free to customize the portion sizes and ingredients to complement your diet and fitness goals. Eat up to muscle up!

1. Early Riser Breakfast

It's time to break out the cast iron skillet—every fit cook should have one. This breakfast will cook in the oven as you get yourself and family ready for the day. Definitely worth a try!

Ingredients

    6 egg whites
    2-3 thick asparagus spears, sliced
    1/2 cup cooked brown rice and quinoa mix (or cooked oatmeal)
    1 sweet mini red bell pepper, sliced
    Garlic, pepper and pinch of sea salt
    1/2 pink grapefruit
    1 scoop Dymatize ISO whey protein

Directions

1. Set oven to 405 F.
2. Lightly spray a cast iron skillet with coconut oil or olive oil.
3. Add cooked brown rice and quinoa to the skillet.
4. Pour in egg whites, and then add asparagus strips and pieces and bell pepper slices.
5. Bake in the oven for 15-18 minutes (or until eggs are cooked).

2. Post Cardio Protein Banana Split

Banana split for breakfast? Yep, you read that right. For all you who prefer to perform fasted cardio in the morning, here is an easy, customizable recipe to replenish those glycogen stores.

Ingredients

    1 medium banana
    3/4 cup non-fat Greek yogurt
    1/2 scoop Dymatize ISO protein
    1 strawberry, chopped
    1/4 cup blueberries
    1 large tbsp granola
    1 tbsp dark chocolate chips

Directions

1. Slice banana in half lengthwise and lay both sides in a bowl or on a plate.
2. Mix together protein and Greek yogurt and spoon on top of the banana slices.
3. Top bananas and protein mixture with berries, granola, and chocolate chips.

3. Bell Pepper Rings with "Fit Grits," Egg Whites and Pico de Gallo

This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Regardless of when you have it, your body and taste buds will thank you.

Ingredients

    2 eggs
    6 egg whites
    1 cup raw spinach
    1/4 cup brown rice farina
    1/2 bell pepper (any color)
    Pico de gallo

Directions

1. Cook egg whites and farina separately. Mix together and add spinach. Cook until spinach is wilted.
2. Cut bell peppers horizontally to create 2 thick rings.
3. Lightly spray another skillet with coconut oil or olive oil and set on medium heat.
4. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
5. Push down on the bell pepper sides to prevent spillage. Let it cook until the egg turns white.
6. Place cooked pepper rings and egg/farina mixture on a plate. Top whatever you'd like with pico de gallo.

4. Red-Eye Chocolate and Peanut Butter Protein Parfait with Blueberries and Dark Chocolate Chips

This parfait packs a punch; and not just because it's made with Gaspari Nutrition ISOFusion. The shot of coffee gives you the jolt you need to jumpstart your day.

Ingredients

    1 scoop Gaspari ISOFusion protein powder
    1 tbsp Nescafe instant coffee
    1 tbsp cocoa powder
    1 cup Fage 0% non-fat Greek yogurt
    2 tbsp powdered peanut butter
    1/3 cup organic granola
    Fresh blueberries
    1 tbsp dark chocolate chips

Directions

1. Add granola to a jar, glass, cup or bowl.
2. Add 1/3 cup yogurt on top of the granola.
3. Mix 1/3 cup yogurt with powdered peanut butter. Add to the jar.
4. Mix 1/3 cup yogurt with protein powder, coffee, and cocoa powder. Add to the jar.
5. Top parfait with granola, 1 tbsp of chocolate chips, and blueberries.
 

 Credit_ Kevin Alexander

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Stack It, Scorch It: How To Build The Perfect Fat Burner

The spring thaw is underway. How do I know? Because the annual onslaught of people asking me one question has begun: "What's a good fat burner?" This tells me that summer's right around the corner.

My first response to this question is always that a solid training and nutrition plan are the first and most important line of defense. But yes, certain supplements can certainly help with your fat-loss efforts. In this article, I will break down the most effective fat-burning ingredients by their major mode of action. It is true that many of these ingredients work through a number of mechanisms. However, I will focus on the one mechanism that has been confirmed with numerous studies.

Of course, you can simply look for commercial fat burner products that already use a number of these ingredients, if that's easiest for you. Some good commercial fat burners that use some of these ingredients include BPI Roxy Lean, Dymatize Dyma-Burn Extreme, MuscleTech Hydroxycut, Nutrex Lipo 6 Black, and http://wheyey.blogspot.com/ to name a few.

Personally, I prefer to buy my ingredients by themselves and stack them together. It may cost more on the front end, but by gaining the ability to dial in the precise dosage to maximize fat-burning, I feel like I often save money in the long term. If you go with a commercial fat burner, use this article to gain a better idea of what you're taking and why. Otherwise, consider stacking with at least one ingredient from each of these five categories.

1. Fat Releasers

The body fat that you hold under your skin is stored in fat cells, or adipocytes. To lose body fat, aim to make these fat cells as small as possible. To do that you basically need to push the fat cells to empty out the fat they're already holding. There are several ingredients that do this, but these two classics have the most science behind them.

Caffeine

When you think of caffeine, you probably think of the buzz you get. Maybe you think that the stimulant effect is what's ramping up calorie-burning. While caffeine does do that, the main benefit it offers for fat loss comes from its ability to free up fat from fat cells.

When you ingest caffeine, it binds to receptors on your fat cells. Normally the nucleotide adenosine binds to these receptors, and when it does, it puts a halt on fat release from the cells. With caffeine sitting on the receptors, adenosine can't attach, and fat release is maximized. This is particularly effective when taking caffeine before workouts, several studies have confirmed.

How to stack it: 200-400 mg of caffeine between meals 2-3 times per day, with one of those doses 30-60 minutes before workouts on training days.

Yohimbe

If you still think yohimbe is just a sex-aid supplement, it's time to put that notion to sleep. The extract from the bark of this West African tree, Pausinystalia yohimbe, contains the active compound yohimbine, which is now known primarily for its fat-burning effects. It aids fat loss by specifically increasing the amount of fat that gets released from your fat cells, much like caffeine does, but via a different mechanism. Taking both together can compound the effects on fat release.

Research shows that when taken before exercise, yohimbine may more than double the amount of fat released from fat cells. However, it's not for everyone. If you have any liver, kidney, or heart problems, are pregnant or breastfeeding, are prone to anxiety, or have a psychological disorder, steer clear of yohimbe.

How to stack it: Take enough yohimbe extract to provide 5-20 mg of yohimbine per dose 2-3 times per day, with one of those doses 30-60 minutes before workouts on training days.

2. Calorie Burners

Just because supplements like caffeine and yohimbe can help to free up more fat from your fat cells doesn't necessarily mean that that fat will be burned off for good. You also need to ramp up your calorie burn, requiring your body to use that freed up fat as a fuel source. These two ingredients will boost the number of calories your body burns, forcing that fat to be burned away for good.

Green Tea Extract

Green tea extract is a no-brainer supplement when it comes to fat burners. It aids fat loss by boosting the number of calories you burn each day, and that's saying nothing of the host of health and physique benefits it offers, such as enhanced joint and muscle recovery. It's also a powerful antioxidant.

The active ingredients in green tea responsible for fat-burning effect are catechins, and one catechin in particular called epigallocatechin gallate (EGCG). This potent antioxidant inhibits an enzyme that normally breaks down the neurotransmitter and hormone norepinephrine, which speeds up processes in the body-such as calorie burning.

How to stack it: Take about 500-1000 mg of green tea extract-preferably one standardized for high EGCG content-2-3 times per day, with one of those doses 30-60 minutes before workouts on training days.

Capsaicin

This increasingly popular supplement is the natural plant chemical that gives spicy peppers their heat. It also increases the amount of calories your body burns, thanks to its ability to raise epinephrine levels.

One study from Japanese researchers found that consuming capsaicin with a meal raised calorie expenditure by more than 30 percent. A study from the University of Oklahoma likewise found that subjects who took a supplement containing both capsaicin and caffeine burned more calories during and after exercise than those who didn't.

How to stack it: Look for capsaicin or cayenne pepper supplements that list Scoville thermal units or heat units (HU), and take enough to supply 40,000-80,000 units. Take 30 minutes before meals 2-3 times per day, with one dose 30-60 min before workouts.

3. Fat Transporters

So now we've got all that excess, freed-up fat floating around. Unfortunately, sometimes an increase in caloric burn isn't enough to ensure that it all gets torched for good. The fat has to get to the tiny power plants, known as mitochondria, located in the body's cells where it will be burned up as fuel. But fat isn't allowed to pass into the mitochondria at will; it must be carried in. Fat transporters can help to maximize the amount of fat that gets in.

Carnitine

This amino-acid-like molecule is a critical component of the complex transporting system that brings fat into the mitochondria, where it is finally burned away for good. Several studies confirm that supplementing with carnitine increases the amount of fat that the body burns up.

How to stack it: Take 2-3 grams of carnitine in the form of L-carnitine, L-carnitine L-tartrate, or acetyl-L-carnitine, 2-3 times per day with meals. Take one dose with your pre-workout meal and another dose with your post-workout meal.

4. Fat Stoppers

Fat loss is a constant, ongoing battle of trying to consume more than you store. So while it's a good idea to use supplements that can free up more fat and burn it up, you should also consider using supplements that decrease the amount of fat your body stores.

Conjugated Linoleic Acid (CLA)

This is a naturally occurring group of healthy omega-6 fats. Numerous research studies confirm that CLA enhances fat loss while simultaneously boosting muscle growth and strength. The main way it works is by inhibiting the enzyme lipoprotein lipase (LPL). LPL allows fat cells to take up fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA prevents the body from storing fat and instead encourages it to burn fat.

How to stack it: Take 1-3 grams of CLA with breakfast, lunch, and with your last meal or shake at night.

5. Gene Activators

The more we learn about nutrition and nutritional supplements, the more we realize that nutrients can affect our genes in some profound and surprising ways. Fat burning is one such case.

Fish Oil

This source of essential omega-3 fats provides both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats have recently been found to turn on genes the increase fat burning while turning off genes that decrease fat storage. That doesn't include the laundry list of other benefits these fats provide, such as enhanced brain function, improved mood, joint recovery, and even elevated muscle growth.

How to stack it: Take 2-3 grams with meals two to three times per day with meals.

Credit_TJim Stoppani, Ph.D., Muscle & Fitness

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