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Each Capsule contains: Coenzyme Q10 (CoQ10 Natural) 200 MG Beta Alanine 1500 MG L-Carnitine L-Tartrate 1000 MG Rhodiola rosea Root ( 3% Rosavins ) 225 MG XL Prep helps to improve your performance within the gym in two main stages. During a workout, Beta Alanine helps to raise our muscle carnosine levels (see XL Beta Write up) which in term help to buffer H+ ions, harmful byproducts of high intensity exercises thus helping to increase our time to fatigue within the gym. Then after our workout the antioxidants CoQ10 and the adaptogen Rhodiola rosea help to mop up harmful by-products of exercise which cause slow or impaired recovery. Finally the L-Carnitine L-Tartrate help to increase androgen receptor density thus improving our body’s endocrine profile, increasing testosterone levels naturally and improving body composition and recovery. Research findings L-Carnitine L-Tartrate (LCLT) There is a wide array of research with L-Carnitine L-Tartrate ranging from its effects on steady state cardio (Abramowicz & Galloway, 2005) and anerobioc exercise (Kraemer et al, 2003). Firstly looking at endurance exercise, some evidence suggests that LCLT can help substrate utilization during endurance performance, mainly by increasing carbohydrate utilization. Whilst this effect is significant, it has been found only within males and only with a chronic dose longer than 4 weeks (Abramowicz & Galloway, 2005 and Broad, Maughan & Galloway, 2005) With regards to LCLT as a recovery supplement, one study shoes that in anaerobic exercise LCLT can improve recovery via increased hormonal profile (Kraemer et al, 2003). Further evidence from the same author found that exercise increases what are known as androgen receptors (AR) and that LCLT upregulated AR content which promoted increased recovery. Therefore an upregulation in AR causes a consequent improvement in androgenic profile thus increasing recovery. (Kraemer et al, 2006) A study looking at markers of catabolism during high repetition exercise showed that LCLT supplementation was effectve in assisting recovery from repeat bout squat exercises and decreasing markers of stress (Volek et al, 2001) More recent evidence supports this showing that LCLT “reduced postexercise serum hypoxanthine, serum xanthine oxidase, serum myoglobin, and perceived muscle soreness” thus concluding that supplementation of LCLT reduced muscle damange after exercise (Spiering et al, 2007) Finally with regards to safety, no adverse effects have been shown on metabolic or haematological safety variables in normal healthy men (Rubin et al, 2001) Dosing Protocol Rhodiola Rosea (RR)
This adaptogenic herb has a variety of research backing with regards to a variety of effects. Firstly and most importantly, Rhodiola Rosea has been shown to increase physical working capacity by increasing ATP content in skeletal muscle (Abidov et al, 2003) thus it has also been shown to improve endurance exercise capacity in young healthy volunteers (De Bock et al, 2004). Combined with its influence on ATP it is thought that due to its substantial antioxidant properties it produces an ergogenic effect on exercise in humans (Walker & Robergs, 2006) and that this is likely due to its effects of reducing stress markers after exercise (Darbinya et al, 2000) Further research also suggests RR to reduce the behavioural and physiological changes induced by chronic to mil stress (Mattioli, Funari & Perfumi, 2008) and reduce the symptoms of anxiety (Bystritsky, Kerwin, & Feusner, 2007). Finally it has been shown that RR has no serious side effects (Darbinya et al, 2007) and that it is well tolerated and safe (Fintelmann & Gruenwald, 2007) CoEnzyme Q10 (CoQ10) Co Enzyme Q10 has been well known for its antioxidant effects, which help reduce the markers of stress after exercise. Recently new findings suggest another ergoenic effect of CoQ10 during exerise. One study showed that CoQ10 supplementation reduced oxidative stress levels and increased time to exhaustion thus increasing performance (Cooke et al, 2008) Beta Alanine (BA) – for full write up see XL B write up. Studies show that even from 4 weeks of supplementation with beta-alanine there is a significant improvement in muscular endurance during resistance training, and that this is not a factor of improved endocrine levels (such as growth hormone or testosterone levels) but of improved intramuscular biochemistry due to increased carnosine levels (Hoffman et al, 2008). The extent to which beta-alanine can improve carnosine levels has not be quantitively reported, however one study showed that supplementation increased carnosine content in the soleus by 47% and the gastrocnemius by 37%. This increase significantly attenuated fatigue in the participants who performance repeated bouts of exhaustive dynamic contraction, such as those performed within the gym (Derave et al, 2007) It is thought that a longer based dosing protocol may be more effective for increasing carnosine levels, for example one recent study looked at the effects of 10 weeks dosing as opposed to 4 weeks. It was found that after 4 weeks of supplementation with beta alanine mean carnosine levels increased by 58.8% which is consistant with other research, however 10 weeks of supplementation increased levels by 80.1% which was consistant over by type I and II muscle fibres. These levels of carnosine significant increased total work done (TWD) within the experimentas participants (Hills et al, 2007) Another recent study highlighted the exact performance markers that beta alanine supplementation can help increase. With 28 days supplementation of beta alanine, physical working capacity at fatigue threshold (PWCFT), ventilatory threshold (VT), maximal oxygen consumption (VO2-MAX), and time-to-exhaustion (TTE) were all improved (Stout et al, 2007). Further research has looked at the synergistic effect of beta alanine supplementation combined with creatine monohydrate supplementation. One study suggested a potential performance enhancing effect within endurance performance (Zoeller et al, 2007) with another recent study showing a benefical effect on strength performance, body composition and lean tissue accruement (Hoffman et al, 2006) Finally there is also some research evidence of beta-alanine having a hepatoprotective effective (liver protective). One study showes that a supplementation of beta alanine helps against liver injury by elevating cysteine and glutathione levels (Lee & Kim, 2007). Another study suggested a protective effect in hypoxic liver injury (Vairetti et al, 2002). It should however be noted that these studies were on the rodent so its consequences in humans cannot be extrapolated References Abidov, M., Crendal, F., Grachev, S., Seifulla, R., & Ziegenfuss, T. (2003). Effect of extracts from Rhodiola rosea and Rhodiola crenulata roots on ATP content in mitochondria of skeletal muscles. Bull Exp Biol Med, 6, 585-7
Abramowicz, W.N., & Galloway, S.D. (2005). Effects of acute verus chronic L-carnitine L-tartrate supplementation on metabolic responses to steady state exercise in males and females. Int J Sport Nutr Exerc Metab, 4, 386-400.
Broad, E.M., Maughan, R.J., & Galloway, S.D. (2005). Effects of four weeks L-carnitine L-tartrate ingestion on substrate utilization during prolonged exercise. Int J Sport Nutr Exerc Metab, 6, 665-79.
Bystritsky, A., Kervin, L., & Feusner, J.D. (2008). A pilot study of Rhodiola rosea for generalized anxiety disorder (GAD). J Altern Complement Med, 2, 175-80
Cooke, M., Iosia, M., Buford, T., Shelmadine, B., Hudson, G., Kerksick, C, Rasmussen, C., Greenwod, M., Leutholtz, B., Willoughby, D., & Kreider, R. (2008) Effects of acute and 14-day coenzyme q10 supplementation on exercise performance in both trained and untrained individuals. J Int Soc Sports Nutr, 4, 5-8.
Darbinya, V., Aslanyan, G., Amroyan, E., Gabrielyan, E., Malmstrom, C., & Panossian, A. (2007) Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Pschiatry, 5, 343-8.
Darbinya, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, F., & Wagner, H. (2000). Rhodiola rosea in stress induced fatigue—a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine, 5, 365-71
De Bock, K., Eijinde, B.O., Ramaekers, M., & Hespel, P. (2004). Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab, 3, 298-307
Derave, W., Ozdemir, M.S., Harris, R.C., Pottier, A., Reyngoudt, H., Koppo, K., Wise, J.A., & Achten, E. (2007). Beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokentic contraction bouts in trained sprinters. J Appl Physiol, 5, 1736-43
Fintelmann, V., & Gruenwald, J. (2007). Efficacy and tolerability of a Rhodiola rosea extract in adults with physical and cognitive deficiencies. Adv Ther, 4, 929-39. Harris, R.C., Tallon, M.J., Dunnett, M., Boobis, L., Coakley, J., Kim, H.J., Fallowfield, J.L., Hill, C.A., Sale, C., & Wise, J.A. (2006) The absorbtion of orally supplied beta-alanine and its effects on muscle carnosine synthesis in human vastus lateralis. Amino Acids, 3, 279-89 Hill, C.A., Harris, R.C., Kim, H.J., Harris, B.D., Sale, C., Boobis, L.H., Kim, C.K., & Wise, J.A. (2007). Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids, 2, 225-33.
Hoffman, J., Ratamess, N.A., Ross, R., Kang, J., Magrelli, J., Neese, K., Faigenbaum, A.D., & Wise, J.A. (2008). Beta-Alanine and the Hormonal Response to Exercise. Int J Sports Med [Epub ahead of print]
Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006) Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strenth/power athletes. Int J Sport Nutr Exerc Metab, 4, 430-46. Kraemer, W.J., Volek, J.S., French, D.N., Rubin, M.R., Sharman, M.J., Gómez, A.L., Ratamess, N.A., Newton, R.U., Jemiolo, B., Craig, B.W., & Häkkinen, K. (2003). The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery. J Strength Cond Res, 3, 455-62. Kraemer, W.J., Spiering, B.A., Volek, J.S., Ratamess, N.A., Sharman, M.J., Rubin, M.R., French, D.N., Silvestre, R., Hatfield, D.L., Van Heest, J.L., Vingren, J.L., Judelson, D.A., Deschenes, M.R., & Maresh, C.M. (2006) Androgenic responses to resistance exercise: effects of feeding and L-carnitine. Med Sci Sports Exerc, 7, 1288-96.
Lee, S.Y., & Kim, K.C. (2007). Effect of beta-alanine administration on carbon tetrachloride-induced acute hapatotoxicity. Amino Acids, 3, 543-6.
Mattioli, L., Funari, C., & Perfumi, M. (2008). Effects of Rhodiola rosea L. extract on behavioural and physiological alterations induced by chronic mild stress in female rats. J Psychopharmacol, Epub ahead of print.
Rubin, M.R., Volek, J.S., Gomez, A.L., Ratamess, N.A., French, D.N., Sharman, M.J., & Kraemer, W.J. (2001). Safety measures of L-Carnitine L-Tartrate supplementation in healthy men. J Strength Cond Res, 4, 486-90 Spiering, B.A., Kraemer, W.J., Vingren, J.L., Hatfield, D.L., Fragala, M.S., Ho, J.Y., Maresh, C.M., Anderson, J.M., & Volek, J.S. (2007) Responses of criterion variables to different supplemental doses of L-carnitine L-tartrate. J Strength Cond Res, 1, 259-64
Stout, J.R., Cramer, J.T., Zoeller, R.F., Torok, D., Costa, P., Hoffman, J.R., Harris, R.C., & O’Kroy, J. (2006). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 3, 381-6
Vairetti, M., Carini, R., De Cesaris, M.G., Splendore, R., Richelmi, P., Berte, F., & Albano, E. (2002). Beta-alanine protection against hypoxic liver injury in the rat. Biochem biophys acta, 1, 83-91.
Volek, J.S., Kraemer, W.J., Rubin, M.R., Gomez, A.L., Ratamess, N.A., & Gayner, P. (2002). L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. Am J Physiol Endocrinol Metab, 2, 474-82
Walker, T.B., & Robergs, R.A. (2006). Does Rhodiola rosea possess ergogenic properties? Int J Sport Nutr Exerc Metab, 3, 305-15 Zoeller, R.F., Stout, J.R., O’Kroy, J.A., Torok, D.J., & Mielke, M. (2007). Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds and time to exhaustion. Amino Acids, 3, 505-10.
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