I thought I knew the answers to these questions, but when I formulated all of the products for Ladder, I quickly learned that there’s a dark side of the supplement industry that has nothing to do with illegal ingredients or dangerous products.

In many cases, the “good” supplements you take might not be giving your body what you think. That’s because different types of whey proteins might make a difference in absorption.

And, more importantly, the number of loopholes on supplement labeling makes it almost too easy for supplement companies to lie about what’s on the label.

In the last 10 years, research shows that health officials have issued almost 800 warnings to dietary supplements containing dangerous ingredients. And, in nearly every case (98%), the USDA found that the ingredients in question were nowhere on the label.

If you want to make sure the label you’re reading is accurate, make sure you’re taking a product that has a third-party certification. Good options include NSF Certified for Sport, Informed Sport, and BSCG.

If there’s no third-party certification, just know that means no one has validated that what is says on the label is actually in the product.

Beyond smoke and mirrors on your protein label, here’s what you need to know about choosing between different protein powders and how to find the best whey protein for your needs and hard-earned money.

What is Whey Protein?

Whey protein is considered the gold standard protein for a few simple reasons: it’s high in protein per serving, lower in carbs and fat, and is loaded with all of the essential amino acids and high levels of the BCAAs. And, its absorption is very high, meaning your body can put that protein to work to help with muscle growth and recovery.

That doesn’t mean whey is your only protein option or that others aren’t good substitutes. After all, whey is dairy-based. So, if you have a dairy allergy, it could be an issue. If you’re just lactose intolerant (as you’ll find out), some whey options might not cause any issue.

But, if you’re looking for a convenient, affordable way to add more protein to your diet, whey protein is one of the best options you’ll find.

How Is Whey Protein Made?

Whey comes from milk and is a byproduct of the cheese-making process. When you turn a gallon of milk into a block of cheese, you add enzymes to the liquid. This causes the liquid to separate into liquid and curds. The leftover liquid is pure protein, which becomes whey.

Understanding how whey is made will help you make sense of why there are different types of whey, such as whey protein concentrate, whey protein isolate, and whey protein hydrolysate.

The more you process and filtrate the product, the more it makes little changes to the final version of the whey.

You’ll hear a lot of different benefits (and see that some proteins are more expensive), but most of it is just marketing hype.

Whey Protein Concentrate

Whey protein concentrate is the most basic form of whey protein. That doesn’t mean it’s bad, but there are regulations that mean whey protein concentrate can have a wide range of purity.

By law, being labeled as “concentrate” means that the product can be anywhere between 35 to 80 percent protein by weight.

This is a big deal if you’re worried about the amount of protein you’re using and absorbing. Put another way, if you scoop out 100 grams of protein powder, it can be called concentrate if anywhere between 35 and 80 grams of that scoop is protein.

That’s a pretty big range, which is why third-party certification is so important. If you don’t have someone validating the label accuracy and you see whey protein concentrate on the label, it’s harder to know exactly how much protein you’re really getting.

If the label is accurate, whey protein concentrate is a good option for most people because of its price and value.

But, it does have some limitations, if you need to consider smaller details like carbs, fats, and lactose in your protein.

If you want an idea of how whey concentrate is created, here’s a good visual: imagine liquid whey falling off a conveyor belt into a bucket. The liquid is filtered for impurities, dehydrated, turned into a powder, flavored, and there you go — delicious whey protein!

Because it’s such a simple process, whey concentrate tends to be the cheapest source of protein supplementation.

Whey Protein Isolate

Whey protein isolate, from a legal standpoint, provides a little more peace of mind about the purity of your protein. That’s because earning “whey protein isolate” on a label means that, unless your supplement provider is lying (which, unfortunately, does happen), means that your protein must be, at least, 90 percent protein by weight.

Going back to our 100-gram example, if you scoop out 100 grams of protein, then you will be getting a minimum of 90 grams of protein.

Many supplement companies tout that their isolates are more “pure.” They’ll use marketing tactics to brag about their filtration process, whether it’s ion exchange, cold-filtration, or microfiltration. All of these methods filter out different-sized particles to help you get a “clean” version of whey.

That’s not to say these don’t have different minor benefits (for example, most isolates have less than 1 percent lactose), but whey isolate is defined by protein by weight, not by filtration.

Because of the extra level of filtration and higher guarantee of protein by whey, whey protein isolate tends to have a higher price relative to concentrates. This is because whey protein isolate will have fewer carbs, almost no fat, and almost nonexistent levels of lactose. Additionally, whey protein isolate tends to have better solubility, which makes it easier to mix and creates a “smoother” drink.

Whey Protein Hydrolysate

Unlike concentrate and isolate, whey protein hydrolysate goes through a very different process.

Hydrolysate is a protein that is treated with enzymes and acids to reduce particle size and destroy “quaternary protein structures.” (That’s a mouthful, but it means removing bioactive immunoglobulins, which can help support immune function).

The origin of hydrolysis in dietary protein arose from a need to make baby formulas non-allergenic.

Research shows that whey protein hydrolysates are absorbed faster than isolates or concentrates. This is mostly due to no gastric digestion being needed for hydrolysates.

The hydrolysates also seem to increase muscle protein synthesis (MPS) quicker than other forms of protein. But, research suggests that it doesn’t necessarily result in more muscle.

That’s because total daily protein is more important for muscle gain than the speed of protein digestion. If you are focused on gaining muscle (or even losing fat), it’s more important to focus on how much protein you eat in a day than how quickly it’s absorbed. 

The speed of digestion does come with a few downsides. Whey hydrolysates tend to be more bitter because the amino acids proline and leucine are no longer being constrained in a protein structure, which means it hits your taste buds differently.

Whey protein hydrolysate is also the most expensive form of protein

What about Soy Protein?

Soy protein isn’t a variation of whey, but it’s oftentimes compared and criticized when compared to the popular dairy protein.

Most of the fear and concern are linked to phytoestrogens in soy protein. People worry that those phytoestrogens will decrease testosterone levels and not support muscle building.

But, if you decide to go the soy route (for whatever reason), the downsides are low. All soy sold in food products (except raw soy products such as edamame), including soy protein, are heat-treated before they are sold.

This heat treatment destroys select enzymes in the soy (such as trypsin), which prevents the digestion of protein in your stomach and small intestine.

Additionally, soy proteins are processed in two ways that are similar to whey.

If you’re creating a soy protein concentrate, manufacturers leech the protein with ethanol and neutralize the pH. This process removes most of the soy isoflavones, which are left floating in the ethanol and no longer in the soybean.

This is an important step because it means that soy concentrate supplements are incredibly low in soy isoflavones, and thus they are not really a concern.

As for soy isolate, the ethanol leeching is not mandatory (instead it is optional), so it’s possible that some soy isoflavones may be present.

As for the soy isoflavones themselves (let’s assume you do routinely consume them), they are not too much of a concern for male fertility and health. That doesn’t mean soy can’t have any hormonal impact. But, it does mean that you need to eat a lot of soy protein to potentially have any disruption of your hormonal levels, and it needs to be a soy protein isolate (which is less common).

For most people, having a soy protein shake per day wouldn’t come anywhere near the soy protein threshold, and, therefore, there’s not much need to worry if you choose soy as a whey protein alternative.

READ MORE: 

The Protein Guide: How Much Protein Do You Really Need? 

What is the Best Protein Powder?

The Curious Case of Why People Fear Protein

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Different Forms of Whey Protein And What’s Best For You appeared first on Born Fitness.

Before you counter with claims about almond butter, cashew butter, or any nut butter, they all fall into the same category along with many other popular “protein snacks.”

As the unofficial President of the Peanut Butter Fan Club, I don’t like to discredit peanut butter in any way. But, knowing my love of peanut butter (it’s still perfectly fine to include in your diet) will help you understand why it’s important to know about high-quality proteins.

That’s because what is marketed as good protein is rarely accurate.

You can blame the food industry, but don’t expect them to change any time soon. The good news: learning to differentiate high-quality protein from “regular” (scientist will call it incomplete) protein is pretty easy.

Even better: there are simple ways to turn incomplete proteins into complete proteins (think of it as a way to upgrade your favorite nut butter of choice).

The best news: once you add more high-quality protein to your diet, you start to see the benefits you want, ranging from fat loss and muscle gain to better hair, skin, and nails.

You don’t have to ditch your peanut butter. But, if you’ve been focusing on getting a lot of your daily protein from nuts (or other incomplete sources), you’re about to realize all the ways you’ve been missing out. -AB

Why Is Protein Important?

Before we get to quality, let’s make something clear: you’ve probably heard that you need more protein in your diet, and for a good reason.

Protein is the building block for muscle, but it’s also so much more.

Protein is also essential for maintaining a strong immune system, bones, tendons, and is responsible for many metabolic reactions. There is also a clear relationship between protein and weight loss.

Here’s the thing:

Not all proteins are created equal.

Quality counts. But what’s the difference between protein and “high-quality protein?” It’s locked in the amino acids of each type of protein.

As much as protein all looks the same on a nutrition label, it’s not. 

If you’re confused, don’t worry. As we mentioned, distinguishing high-quality protein from lesser-quality protein is easier than you might think. And, once you learn to recognize the difference, you’ll be able to adjust how you eat without much stress. 

Why Amino Acids Are Important

Every source of protein has a different amino acid profile. These amino acids — or the component parts that a protein will become when you digest it — are a big determinant of whether or not a protein is high-quality.    

Your body can produce many amino acids on its own. But there are some it can’t make. They are:

• histidine
• isoleucine
• leucine
• lysine
• methionine
• phenylalanine
• threonine
• tryptophan
• valine

These are the “essential amino acids,” and you must get them through your diet.

Any food that contains all nine essential amino acids is known as a “complete protein.”

High-quality proteins contain all of the essential amino acids (amino acids are the building blocks of protein).

When you eat all of the essential amino acids (AKA a complete protein), that’s when your body can put protein to work and unlock all of the benefits.

On the flip side, if you don’t have the essential amino acids, even if you’re eating protein, your body might not be able to use all of the other amino acids to help out.

Now that you know why essential amino acids make a complete protein, you’ll better understand why high-quality protein matters.

What Makes a Protein High-Quality?

A high-quality protein really is a function of three things:

• protein digestibility (i.e. “Can your body break it down?”)  
• amino acid content (i.e. “What’s really inside the protein?”)
• the resulting amino acid availability to support metabolic function (i.e. “Will your body be able to use those amino acids the way you want it to?”).  

The process of digesting any food begins when you chew. But, protein is unique among the three major macronutrients in that your body’s digestion of it truly begins in the stomach and continues into the small intestine.

Technically speaking, enzymes work to fully break down the protein you eat into smaller chains of amino acids. This is very important because, as we mentioned above, it’s actually all the amino acids that your body puts to work. (For example, leucine is an amino acid that is a key figure in building muscle. But, as you’ll find out, amino acids don’t work alone.)

Before a chain can be absorbed into your bloodstream, it must be shortened into individual amino acids. Only then, when these amino acids hit the bloodstream, can they be transported to help whatever your body needs.

They may also be held for a short time with other amino acids in what’s referred to as an amino acid pool. The body can turn to this pool and take the exact amino acids it needs to create a larger protein molecule required for one function or another and leave behind what it doesn’t require at the moment.

• Need to build muscle? Dip into the amino acid pool.
• Trying to recover from a hard workout? Amino acid pool, please.
• Searching for collagen for your skin? Yep, amino acid pool

While the process might appear cut-and-dry, it’s not that simple. First of all, if you want to get the amino acids out of the pool, all of the essential amino acids must be present. 

So, it’s easy to see why incomplete proteins, which don’t have all of the amino acids, can become a barrier to experiencing the benefits of protein.

Also, not all protein is 100 percent digested. And, if it’s not all digested and broken down, then that means you don’t have as many amino acids present in your bloodstream. 

Scientists can measure a protein’s digestibility in the lab is by monitoring nitrogen absorption and excretion. (Protein is the only macronutrient that contains nitrogen, which is why this works.)  The outcome of this test typically produces a digestibility score.

Proteins that are highly digestible receive scores close to 100% (digestible). Lower scores are less digestible. If you were to consume a protein with a digestibility score of 90%, then for every 10g you consumed, you would absorb 9g and excrete 1g.

What helps the protein digestibility score? Having more essential amino acids.

In general, animal proteins — such as dairy, eggs, and meat — score highly. Vegetarian proteins typically score lower because they’re lower in essential amino acids.

What Are High-Quality Protein Sources?

If you just want a list of high-quality protein sources, we have you covered. The top sources are:

• Dairy products: including milk, whey protein powder, casein protein powder, hard cheese, cottage cheese, and yogurt
• Eggs
• Seafood and fish
• Beef and bison
• Game meats (such as venison and elk)
• Chicken
• Pork
• Pea Protein
• Soybeans
• Vegan protein powders (primarily consisting of pea protein, potato protein, and corn protein)

You might notice that the majority of the high-quality options are from animal sources. 

That doesn’t mean you can’t get high-quality protein on a plant-based diet. You can still fill your diet with the protein you need even if you never want to put any animals in your mouth. But, it requires you to combine vegan- or plant-based sources of protein to create a complete amino acid profile. 

Why Animal-Based Protein is the “Easy Button”

Animal protein sources mimic the protein composition of human tissue. This is why meat naturally offers a highly usable blend of amino acids—including all nine essential amino acids (with some exceptions, which we’ll get to in a second).

As a result, we humans can use protein from an animal source in a very efficient manner.

Animal proteins range from the obvious—beef, pork, chicken, eggs, and fish—to fluid sources such as milk. All of these are high-quality protein sources that are highly bioavailable (your body can put them to use easily).

Nearly all animal proteins are highly bioavailable — meaning your body can put them to use more easily.

This includes dairy, which supplies a wealth of amino acids, including a high amount of leucine. So, perhaps, it’s not surprising that studies involving chronic exercisers have found that consuming milk-based protein after resistance exercise promotes muscle protein synthesis, more muscle, and less flab.

While collagen and bone broths are popular for their potential to support joint health and other tissue function within the body, collagen protein is high in only 3 amino acids (glycine, proline, and hydroxyproline) while being fairly low in the other essential amino acids.

Bone broths may deliver health benefits, but they alone won’t help with muscle building or fat loss (or satisfy your body’s amino acid requirements, unless you add chicken or beef to the broth, in which case, you’re all set.)

What About High-Quality Plant Protein?

Conversely, most plant sources (but not all) have an amino acid profile that differs drastically from that of humans.

Many (but not all) plant proteins are low in various essential amino acids, especially leucine. This is important to note, because leucine plays a critical role in turning on muscle protein synthesis (MPS), which is key for building and repairing muscle tissue.

The big exceptions are soy, potato protein, corn protein, and pea protein. In fact, pea protein has been tested as a favorable vegan alternative to whey. These vegetarian sources contain all of the essential amino acids you require.

Outside of those sources, most plant-based proteins are not complete. All this means is that consuming one lone source of plant protein cannot support body growth and maintenance.

But there’s a simple fix. If you combine different plant protein sources, then you can receive adequate amounts of all nine essential amino acids.

Examples of complementary proteins include combining legumes and grains, such as red beans and rice, or vegetables and legumes, such as what you’d find in a 9-bean vegetable soup.

When you eat complementary proteins, the combined sources equal a complete protein source.

You don’t have to do this at the same meal. Your body will store the amino acids for about 4 to 6 hours as they come in, and then re-synthesize proteins as it needs by pulling from body cells and blood supplies later.

Often you need to eat more plant-based protein to get the equivalent amount of amino acids that you would from a smaller amount of animal protein.

So really, your main takeaways here are:

1. The exact amount of protein you need will depend on the quality of the protein you eat.
2. If you consume a lot of plant-based protein or are exclusively plant-based, you may need to increase your total daily protein intake, even more, to compensate for the lower protein quality.
3. If you are vegetarian or vegan, eat a diverse mix of foods, and you may want to research the amino acid profiles of the foods you eat.

READ MORE:

What is the Best Protein Powder?

The Curious Case of Why People Fear Protein

No Carbs Diet: The Flaw in Fat Loss

Pamela Nisevich Bede, MS, RD, CSSD, LD is a 21-time marathoner, Ironman triathlete, and mom who counsels athletes and wellness enthusiasts towards optimal performance at Swim, Bike, Run, Eat!, LLC, and is the resident endurance sports nutrition expert at EAS Sports Nutrition. She has contributed to multiple books and is regularly sought to provide insight to numerous publications. Connect with her @PamBedeRD

The post What is a High-Quality Protein? appeared first on Born Fitness.

Every product started with a specific focus on the best ingredients. For us, “best” was not about new or different. We primarily measured ingredients based on three factors:

1. Ingredients that had the most evidence.
2. Ingredients that delivered real results for real people and high-level athletes.
3. Ingredients that were undeniably safe.

After all, most supplements no matter how much they are hyped, don’t make a big difference, and many of them are associated with potential risks.

One ingredient we debated thoroughly was creatine.

Arnold had many questions about the latest research and benefits, and if we would have enough education to overcome all of the terrible myths about the incredibly effective ingredient. Arnold knew creatine worked, but he was also aware of the bad perception, which wasn’t based on any science.

Meanwhile, LeBron and his team were focused on one thing: would every ingredient be an addition — or subtraction — from his performance? With creatine, in particular, he wanted to make sure it would support his athletic performance and not cause dehydration.

As a 2017 review of creatine points out:

“Several studies have reported that creatine supplementation during training and/or competition either has no effect or reduces the incidence of musculoskeletal injury, dehydration, and/or muscle cramping.”

Eventually (as you’ll soon find out), the benefits of creatine were too undeniable to keep it out of a Ladder formula. The next question was determining which product was the best fit.

Ultimately, we included 5 grams of creatine monohydrate in the pre-workout, but the primary reason was not because of the benefits of taking it before a workout. Here’s why the timing didn’t matter as much as the some and the source.

Why Anyone Benefits from Creatine

If I’m being honest, for years, I avoided creatine as if it were a black-market drug. But, then I reviewed the research and realized my fear was completely unfounded.

First of all, creatine is undeniably safe. We can replay how the story became so twisted, or you can trust the 1,000+ of published studies validating the safety and undeniable benefits of — arguably — the greatest performance supplement ever discovered.

In a nutshell, the benefits of creatine include:

• More Power and Strength
• More Muscle
• Better Aerobic Capacity
• Total Body Hydration
• Lean Mass
• Reduced Fatigue

As time has gone on, research has also discovered new evidence that creatine might also help:

• Brain Health
• Recovery and Reducing Muscle Damage
• Muscular Endurance
• Fight Depression

But, one question has repeatedly popped up: When is the best time to take creatine?

Creatine and Nutrient Timing

The idea that you need to time creatine before or after a workout was rooted in the belief in nutrient timing. That theory very broadly states that you need to prioritize the narrow window before and after your workout. Now, while nutrient timing still has some value, the window turned out to be more myth than reality. 

Nutrient timing is a hot topic, especially for athletes and anyone looking for that extra edge in the gym or in body transformation. Part of this stems from science showing that the timing of carbohydrate consumption influences important aspects, such as glycogen replenishment (and in limited cases, muscle protein synthesis).

The other side is practical: You want the most bang for your buck when it comes to the nutritional products and supplements you purchase.

This concept of timing has been applied to everything from fat burners, protein supplements, carbohydrates, and various other supplements, which includes creatine. Because creatine can be so effective, it’s worth the investigation of determining if there’s an element that can give you even greater benefits.

Ever since creatine became a popular supplement, there have been three types of prescriptions: before a workout, after a workout, and whatever time you want. Here’s the theory behind each option.

Creatine Before Your Workout: The argument for creatine before a workout include that it should be able to increase power output acutely during your workout, allowing you to exert more force. More force might help you activate more muscle fibers and lift more weight. Those factors can lead to more muscle growth. So you can see where this is going.

Creatine after your workout: On the flip side, the argument for creatine after a workout is based around how after a workout your muscles are ‘primed’ for the nutrient influx, and you can just throw creatine in there as well and let your body soak up the powerful supplement to receive all of its benefits.

Creatine whenever you want: The argument for ‘take it at any time’ is based on the hypothesis that both of the former arguments are crap and you don’t need to stress yourself with worrying about timing. In other words: Creatine is good for you. So as long as you’re supplementing with it you’ll see the benefits

As you can imagine, the only question you care about is whether one approach is clearly better than the others.

The Best Time to Take Creatine

The basis of “take creatine after your workout” comes from a 2013 study published in the JISSN, which can be found here. In this study, recreational male bodybuilders (19 men overall) were given five grams of creatine either before or after their workouts. They trained five days per week but were also directed to consume 5g on their rest days at any time they wanted.

The workouts were fairly similar to most gym workouts, and the methodology (what they did and how they did it) suggests that the findings would apply to most weightlifters. This study became popular because the abstract appeared to paint a clear picture that taking creatine after a workout is better than taking it before. That comes from this section. (Pay close attention to the bolded portion.)

Creatine supplementation plus resistance exercise increases fat-free mass and strength. Based on the magnitude inferences it appears that consuming creatine immediately post-workout is superior to pre-workout vis a vis body composition and strength.

The thing is, when you take a much closer look at the research (and not just the generalized statement) there wasn’t any significant effect.

Statistically speaking (less than 5% chance what was observed was due to chance means ‘significant’ for this study) there was no significant difference between pre- and post- workout, meaning that both were equally effective. This protocol did note that both groups found benefits with creatine supplementation, but they both found the same amount of benefit.

When the study was broken down on a case-by-case basis, they did not find any significant differences between the groups, but they did find a trend that suggested that there may be a difference.

So, if we removed all of the jargon and big words, this is what the researchers are really saying: “We think that taking creatine after a workout is better than before, but we really need to study more to prove that.”

Several other studies have looked at creatine timing, but without any undeniable benefit to using it pre- or post-workout. But, that’s not to say timing is without benefit.

As Examine.com has noted about creatine timing, while before or after is majoring in the minor, taking creatine near your workout has value:

The benefits of creatine supplementation appear to be more prominent when taken closer to the resistance training workout than when compared to supplementation at other times of the day. Currently, it seems this benefit applies equally to taking creatine before the workout and/or after the workout.

The Bottom Line on Creatine Timing (And Dosing)

Considering how much research has been performed on creatine, it’s surprising how little has been performed on actual timing.

Many people take supplements that include creatine, so if that’s in your pre- or post- workout drink, you should receive all the benefits. Optimal dosing still appears to be between 2 to 5 grams per day, and the best form is creatine monohydrate (it’s what has been used for thousands of studies).

You can “load” for the first 5 to 7 days to help saturate your cells, but the loading is not necessary. It will simply speed up the process that helps your creatine stores fill up. Beyond that, there’s no benefit to taking large amounts. So save your money and take the smaller dose; it’ll still offer maximum results.

READ MORE: 

Why Creatine is Even Better Than You Thought

What is the Best Protein Powder?

7 Supplements Worth Trusting 

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Best Time to Take Creatine appeared first on Born Fitness.

For decades, people have used collagen topically in anti-aging creams. But recently there’s been a spike in collagen everything: pills and powders, whey-collagen supplement combos, bone broth, and other collagen-infused products.

Why the surge?

Collagen comes with some lofty health claims. Some suggest that taking just a single serving (about 2 tablespoons) of collagen powder per day can do everything from improve your workout performance, to strengthen your muscles, to lubricate your joints, to even improve your gut health

But at $50 for a one-month serving — double the price of most protein powders — there’s a hefty price tag to go along with all that big talk…only some of which is backed by science.

Should you buy in?

The results are mixed.

If you’re looking FOR COLLAGEN TO boost your workout, don’t believe the hype.

But if you’re hoping for healthier skin, the right product (not all collagen is created equal, so be sure to look at the label) might help you save money you might spend on other worthless products.

Here’s a guide that explains what collagen can do for you, with buying tips to help you make sure you don’t buy a collagen product that uses smoke and mirrors to sell you inferior ingredients.

What Is Collagen, Exactly?

Collagen is a fibrous protein that helps make up the connective tissues in your body. That means collagen is in your skin, hair, joints, bones, muscles, veins, and organs, explains Jonathan Valdez, R.D.N., owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.

More than 30 percent of your body’s structural protein is collagen, adds NYC-based registered dietitian Laura Cipullo, R.D., C.D.E.

All collagen is made up of amino acids, which are the building blocks of protein. Your body uses these amino acids to repair its tissues (think: muscles, bones, and joints), explains registered dietician Mary Ellen Phipps, M.P.H., R.D.N., owner of Houston-based Milk & Honey Nutrition. Basically, collagen is the glue that holds those tissues together and help them withstand stretch, Phipps says.

So it makes sense that products are trying to find ways to improve collagen, especially when you consider that collagen decreases when you get older.

Where Does Collagen Come From?

Like almost everything, you do not need a supplement to get collagen.

Collagen can be found in animal proteins like eggs, chicken, bone broth, and dairy, says Maggie Michalczyk, R.D.N. Your body will also naturally make collagen from certain amino acids and vitamins and minerals like vitamin A, vitamin C, and copper, she says. In fact, vitamin C is necessary for collagen formulation, so being deficient can harm your body’s natural production.

“The body’s collagen synthesis naturally decreases as we age, which means that, over time, our bodies aren’t producing collagen as quickly as they once were,” explains Valdez.

After about 25 to 30 years of age, your collagen levels start dropping by about 1 percent per year, which means that our bodies aren’t repairing themselves as fast as they once did, Michalczyk says.

Some blame that decrease in collagen production for their achy joints, slower muscle recovery, and sensitive stomachs.

“As the production of collagen decreases, some people anecdotally report symptoms like slower wound healing, greater instances of joint pain or an increase in frequency of broken bones,” says nutritional therapy practitioner Alexandra Rains, C.N.T, co-founder of Bonafide Provisions.

Ok, So Should I Take a Collagen Supplement?

When you learn that collagen decreases over time, it’s logical to conclude that, “Ok, well I’ll just take a collagen supplement. Problem solved.”

Unfortunately it’s not so simple.

“The studies done on oral ingestion of collagen are very limited and there’s a lot of false information out there,” says Valdez.

For starters, there’s no research that shows that the collagen we consume automatically gets turned into the collagen in our tissues.

Quick science refresher: Collagen, like all proteins, is made up of amino acids. The collagen you consume in a collagen powder is going to be broken down into those amino acids with the help of enzymes in the stomach, says Keri Gans, M.S., R.D.N.

That’s where we lose control of the process. Because just as you can’t eat cake and tell your body where to store fat, you have no say how amino acids will be used.

Instead, the amino acids derived from breaking down ingested collagen (or any other protein you eat) are distributed throughout the body based on which area needs them the most.

Because major organs like the heart and brain use collagen to function, it’s likely that you won’t immediately notice differences in your muscles, joints, or bones, says Phipps. But chances are you won’t really feel it in your heart and brain, either.

Think about it this way: B vitamins have been shown to be good for your heart, but we don’t feel  better when we take a B-vitamin supplement, or eat lean meats or green leafy vegetables (which are rich in those vitamins).

Is Collagen Good For Skin Health?

If there’s an area that’s most promising, it’s collagen’s ability to help skin health. Most evidence surrounding oral collagen supplementation shows that it can improve skin complexion and reduce so-called imperfections.

For example, a recent review published in the Journal of Cosmetic Dermatology found that supplementing with oral collagen increased skin hydration after eight weeks, which suggests that taking collagen can help you beat dry, cracked winter skin.

Another study published in the Journal of Medicinal Food found that supplementing with collagen was effective at reducing the appearance of cellulite in women.

Is Collagen Good for Joint Aches and Pains?

If Collagen’s role with skin health is the most proven, then consider the potential for improving joint health as the most promising.

While there are very few studies performed — which means we need more time (and research) to know with certainty if collagen will help most people, type II collagen (aka collagen peptides) has shown more upside than other more common supplements, such as glucosamine and chondroitin.

According to Examine.com, a leader in supplement research, “The collagen in joint cartilage is 80–90% type-II collagen. Current research suggests that undenatured type-II collagen (UC-II) may reduce swelling, joint pain, and stiffness in cases of moderate-to-severe osteoarthritis and both juvenile and adult-onset rheumatoid arthritis.”

A study in the Journal of International Society of Sports Nutrition found that people with joint pain or mobility who took collagen for 4 months significantly improved joint function. Other research published in Current Medical Research and Opinion suggests that collagen supplements may lessen joint pain among college athletes. And more research published in the International Journal of Clinical Pharmacology Research found that collagen may decrease joint stiffness and pain in women.

Your move: because research is still young, if you’re dealing with pain and swelling, Valdez recommends that you go see a doctor or physical therapist before trying to “fix” the problem through a supplement or other nutritional change.  

How Does Collagen Affect Bone Health?

While collagen may be good for your joints, claims that collagen is beneficial for bone density are unsupported.

For example, in a study published in the journal Maturitas, researchers found that collagen supplements did not improve bone health in postmenopausal women with osteopenia (a precursor to osteoporosis).

Another study published in the Journal of Agricultural And Food Chemistry did find that collagen increased bone density and had a beneficial impact on osteoporosis…in rats. Until there is evidence that collagen can improve bone density in humans, it’s best to set your expectations low.  

Will Collagen Improve Your Workout Performance?

Like most supplements (creatine and caffeine being exceptions to the rule), there’s no magic pill hiding in collagen.

Many of the claims of boosted workout performance are based on one study published in the Journal of the American Dietetic Association, which suggested that taking collagen supplements may help preserve lean muscle in older women. There were many limitations within the study: it only involved nine healthy women over the age of 70, all of whom were given collagen supplements for 15 days.

The bigger issue: It’s likely those subjects would experience benefits from consuming any kind of protein, Gans says. Why? Because older women typically under-consume protein, and consuming protein has been found to help preserve lean muscle mass.

So if your goal is to build muscle and chase PR’s, you could just as easily supplement with a cheaper alternative such as whey protein, which also tends to have 15 to 20 grams of protein per scoop, compared to the typical 10-gram serving in collagen products. The choice is up to you and your budget.

What About Collagen and Gut Health?

We’ll keep it simple: like most products related to gut health, there is more speculation than science. There aren’t any studies that show collagen has a positive effect on gut health.

The Buyers Guide: Good Collagen vs. Ineffective Collagen

If you decide you want to try a collagen supplement, it’s important to know that all collagen is not created equal.

Collagen can come from multiple sources, such as gelatin, or in different variations such as hydrolyzed collagen or undenatured collage. Your GI tract will break down these proteins, meaning what you put into your mouth won’t necessary have any value after it goes through the digestive process.

Research in the International Journal of Clinical Pharmacological Research found that digestive enzymes break down hydrolyzed collagen. And something like gelatin is rendered almost useless.

Your option: either buy a product with the specific type of hydrolyzed collagen — “type II collagen” (sometimes labeled UC-II) — that has been shown to have benefits in research, or stick with a product that is purely collagen peptides. Both of these variations are more likely to make it through the digestive process and still provide value for your body.

If it doesn’t have type II specified or use collagen peptides, you should have less confidence that the product will deliver on its promises, no matter what the label claims.

To ensure that any supplements you take — collagen or otherwise — contain what they actually say they do (and nothing else), your best bet is to choose a tub that has been third-party tested by a company such as NSF International. You should see this mark right on the label, says Phipps.

However, people with sensitive stomachs may experience some discomfort like heartburn or nausea, says Valdez. So if you find it’s hard on your GI system, try a brand with fewer ingredients, take smaller servings, or consider stopping the supplements altogether.

How to Get More Collagen Naturally

While collagen supplementation may be beneficial for some, you don’t need to buy a product to add collagen to your diet. Your steps can be as simple as:

• Regularly eating vitamin C-rich foods such as citrus fruits, dark leafy greens, strawberries, and blueberries. Vitamin C is critical to collagen production, Gans says. That’s because vitamin C deficiencies are linked to a decline in natural collagen production, so prioritizing the vitamin may help keep your collagen levels up.
• Eating foods high in vitamin A, such as sweet potatoes, carrots, and spinach can also help. Much like vitamin C, vitamin A helps your body maintain its collagen levels.
• Eating protein-rich foods at meals and snacks, Gans says. Great options include animal proteins, eggs, and dairy.
• Making your own bone broth or stock. Valdez says that bone broths and homemade soups are jam-packed with collagen. You don’t need to go out and buy a bone broth mix from a store. You can make your own by simply putting bones (could be from chicken, beef, pork or a mix) into a large pot with water and veggies like carrots and celery. Add a couple of tablespoons of apple cider vinegar, and let boil for several hours. The real trick: the longer you let it boil, the more collagen you’ll receive from the broth (that’s what makes bone broth different from regular stock). If you want to max out the collagen you pull out, cook the bones on low for at least 24 hours. You can make bone broth quicker (say, a minimum of 6 hours of slow cooking), but less cook time means less collagen. And be sure to keep the heat on low to prevent the breakdown of the collagen, which makes it less “usable” by your body.

READ MORE: 

What is the Best Protein Powder? 

How Much Protein Do You Really Need? 

Do Carbs Actually Make You Fat? 

The post What is Collagen Good For, Really? appeared first on Born Fitness.

Not all protein bars are created equal.

And — if we’re being blunt — most bars that are labeled as being “healthy” have more in common with a candy bar than a handful of kale or a protein shake.

This is the health industry, where it’s much easier to slap buzzwords on a label than, you know, actually provide you with what you need.

But rather than let you be frustrated by marketing tactics (they exist in every business and with every product), we want to make your life easier. Because there are many good protein bars on the market.

We’re here to make it easy for you to identify the real deal from the real duds.
That doesn’t mean you have to earn a Ph.D. in nutrition. Just follow these five rules and no matter what bar you select, you can feel good that you aren’t wasting your time (and calories) on a crappy candy bar.

5 Rules for Identifying Good Protein Bars

Rule #1: Sugar is NOT the first ingredient of a good protein bar

This rules seems obvious, but here’s why it’s so important:

1. Most people don’t look at the actual ingredients. They just scan things like “calories” or “protein.”

2. Most people don’t know the order of ingredients reflects the quantity in a product. If sugar is first, that means there’s more sugar than any other ingredient.

3. Sugar has lots of different names so it’s easily to be fooled. So if the first ingredient is dextrose, high fructose corn syrup, maple syrup, honey, agave nectar, or turbinado, well, that means “sugar.”

And don’t think that just because a bar looks like it’s made up of whole foods that it’s lighter on the sweet stuff.

“Even if you see these nuts and raisins through the label, the bar [can have] a sugar coating,” says Valerie Goldstein, a registered dietitian and owner of Eating to Fuel Health. “It just looks like a glob of nuts, so it looks very innocent. But even these ‘whole food’-looking bars have to be held together by something. Usually that’s sugar syrup.”

If you want to make sure the bar really is healthy, the bar’s primary ingredients should be a protein source, a fruit or vegetable, or healthy fat source like nuts.

Protein, fat, and carbs consumed with fiber (which you’ll get from fruits or grains) all take longer to digest than simple sugars, so they’ll keep you feeling fuller, longer. That means you don’t need sugar to be energized; you just need a good source of fuel.

The benefits of having good “primary” ingredients (the proteins, fruit/vegetable, or healthy fat source) are part of what distinguishes a good protein bar from a snack bar. Those nutrients have been shown to have a beneficial effect on your weight and waist line too.

For every 10 grams of fiber you eat, you’ll have as much as 4 percent less fat around your belly. Monounsaturated fats, like those found in nuts, seeds, olive oil, and fatty fish, have been shown to help people lose belly fat, according to a 2013 study. And a research review published in Nutrition in 2015 found that Americans who eat a high-protein diet have lower BMI and waist circumferences.

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Rule #2: Good protein bars have 10 grams of protein — or more.

This rule comes with what should be an obvious “if.”

If you’re using the bar as a protein supplement or meal replacement, you want at least 10 grams—or, ideally, even more,

“The biggest thing I tell people is, ‘Know how you plan to use the bar,'” says Anthony D’Orazio, director of nutrition and physique at Complete Human Performance, LLC. “If I’m looking to replace protein specifically, I’m looking for around 20 grams of protein,”

That means the bar’s first ingredient will likely be a protein source. Whey isolate, casein, pea, or egg protein are all high-quality choices.

Soy crisps will appear on a lot of protein labels and “count” as protein, but they aren’t the highest quality source. So if “soy crisp” is the first ingredient, even though a bar might have a high amount of protein, it’s probably not the best choice.

If you’re not using the bar as a protein supplement, you can get away with having the lower protein total. In fact, D’Orazio sometimes supplements his breakfast with a lower-protein bar that’s higher in fat and carbs. Why?

“I’m using it as a quick source of healthy fat,” D’Orazio says. “The main ingredients are peanut butter, rolled oats—ingredients people would recognize.”

Rule #3: Aim for less than 15 grams of sugar

Remember how we said many protein bars are really just candy bars disguised as something good for you?

Well, here’s the proof.

Did you know that Gatorade’s Whey Protein Bar has 29 grams of sugar? And CLIF Builder Bars have 1 more gram of sugar 21g) than they do protein (20g)? Compare that to the Met-RX Big 100 Colossal bar. Lots of protein (30g). But loads of calories overall (400), and 32g of sugar.

What in the what?

Before you freak out about sugar, know that it’s not the terrible villain it’s made to be. And there are many great bars out there (RX Bar comes to mind) with more than 10 grams. The catch? If the bar contains more than 10 grams of sugar, most of that should come from fruit or other natural sugar sources like lactose.

Why are natural sugars better?

Lactose from milk products and fructose from fruits, like all sugars, contain 4 calories per gram. But unlike refined sugars, these natural sugars come paired with the other nutrients you get from fruit or dairy—things like Vitamin C, potassium, calcium, Vitamin D, and other things that help your body function.

Good protein bars are oftentimes defined by their nutrients. It’s what helps separate a healthy bar from a candy bar. And refined, added sugars don’t deliver the added nutrients.

Added sugars also can hurt you in the long run. People who consume more than 21 percent of their daily calories from added sugars have double the risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars, according to a 2014 study published in the Journal of the American Medical Association: Internal Medicine. 

Rule #4: Watch out for sugar alcohols

Sugar what?

No, the bars don’t have booze in them. Sugar alcohols are a category of artificial sweeteners.

They have names like xylitol, sorbitol, isomalt, and glycerol. You’ll find them in all kinds of things labeled “sugar-free.” And for some people, they can lead to a pretty unhappy stomach, depending on how you react to them.

“That’s real person-specific. I personally don’t have an issue with them, but they can give other people digestive issues,” D’Orazio says.

Just as with the whey concentrate, he says, you have to pay attention to how the ingredient affects you. If the bar produces something less like a feeling of fullness and more like a feeling like you have to run to the bathroom, then you’re going to want to steer clear of it.

Rule #5: Look for protein bars with fewer than 400 calories.

Good protein bars are supposed to be supplements—something you use to shore up a weak spot in your diet, just like protein powder or a multivitamin. They’re meant to supply nutrients, protein, or calories you might not otherwise get from your diet, or if you find yourself busy and missing meals.

When a bar weighs in at 400 calories or more, that’s more calories than you’d get from eating a Whopper, Jr. or half of a Chipotle bowl. And a bar isn’t necessarily “healthier” than those options.

For example, some popular bars have 200 calories only deliver 6 grams of protein, but a hard-boiled egg will give you 7 grams! And it’s less than 80 calories. So if you can eat whole food, eat whole food. But of course that might not always be possible.

“Maybe it’s difficult to pack a meal because you’re on a job site and don’t have access to a refrigerator,” D’Orazio says. In those cases, bars do offer you some advantages. “They’re portion-controlled and pre-measured. They supply the sort of nutrition you might not get at a drive-thru window.” (But even then, the 400-calorie “rule” is still a good guideline to follow.)

“It’s hard to overeat if you only bring what’s necessary. If you plan to eat two bars—and you bring two bars—you can use them as a tool to help control yourself. You control your intake with a mobile package of food.”

READ MORE: 

What is the Best Protein Powder?

Is Sugar Bad for You?

The Fastest Way to Do More Pushups

The post Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating appeared first on Born Fitness.

It’s easily one of the most common questions I’ve been asked during the past 10 years, as supplements transformed from a niche market into a perceived quick fix for everything from fat loss to increasing your strength 1.675%.

And while the supplement industry clearly doesn’t need any help selling their products—they make an estimated 25 billion dollars, consumers clearly need more help deciphering what they really need.

That’s why I went to nutritionist Dr. Chris Mohr, one of the leaders in the industry. Chris developed Dietary Supplement U to become a trusted source on supplements to help you find the information you need, so that you could make more informed decisions.

Here are 7 supplements that are worth your money, according to Dr. Mohr.

Fish Oil

While the human body can produce many vitamins and minerals naturally, fish oil is something we can’t make naturally, so you need to supplement to supply your body with what you need. Which is why Mohr calls fish oil a supplement “you must take.” And while you can receive some from eating fish, you’ll have to eat a lot of fish consistently. For most people, eating fish 1 to 2 times per week will not do the job, which means you need to supplement.

The key is making sure you’re taking more omega 3’s. You see, most people’s diets are higher in omega-6 fats, which are inflammatory. You want more omega 3s, which have anti-inflammatory benefits. Increasing intake of a high quality fish oil, can reduce triglycerides, reduce the risk of heart disease, help with recovery from exercise, brain health, potentially diabetes and may even help with losing body fat.  The key is getting a high ratio of EPA to DHA (these are 2 of the 3 omega-3’s), so look for brands that offer a high concentration and aim to get a minimum of 2 g EPA + DHA daily.

Born Approved: Athletic Greens Fish Oil

Vitamin D

If fish oil is most important, than Vitamin D is arguably tied for the title of “most important supplement to take,” says Mohr. Data suggests a majority of Americans have less than optimal blood levels, primarily because it’s difficult to get from food (sources included canned salmon, milk, sardines are all good sources). While most know that sunlight is a great source of vitamin D, the sun is not strong enough from November to March in most places to provide you with sufficient amounts. And even when you are outside, you’re mostly covered with clothing and/or sunscreen, which block the beneficial (and harmful) rays.

Vitamin D researcher, Dr. Robert Heaney said in a recent interview “Vitamin D won’t cure anything, but supplementing with it will make everything better.”  Most experts agree that supplementing with a minimum of 1000 IU’s daily is a good start.

Born Approved: Athletic Greens Vitamin D

Whey Protein 

While a high quality omega-3 and vitamin D are both essential to take daily, whey protein isn’t a supplement you “need,” but it’s probably a great idea to take it, says Mohr. Whey does certainly offer some unique benefits; it’s high in the ever-important branched chain amino acids (BCAA’s), which can play an important role in muscle building, muscle recovery, and even fat loss. More importantly, whey protein is a quick, convenient source of quality calories.  Add some fruit a scoop of nut butter and you’ve got a perfect, on the go meal that takes 60 seconds to make.

Born Approved: BioTrust Low Carb Protein

Greens products

While not quite a replacement for fruits and vegetables, these are a good “insurance” policy. Greens supplements can help improve a diet that is low in fruits and vegetables, says Mohr. That’s because less than 1 percent of men and 4 percent of women ages 18 to 24 eat the recommended 5 servings (or more) of fruits and vegetables each day. And for people ages 25 to 34, those percentages on jump to 6 percent and 9 percent, respectively.

Again, your best bet is to just eat more fruits and vegetables. Food is always a better option than supplements. But if you’re not going to eat them, or you’re not going to eat enough, it’s better to supplement with greens than completely neglect this essential part of your nutrition.

Born Approved: Athletic Greens

Cinnamon

Cinnamon might seem like an odd addition, but this spice is actually loaded with antioxidants, which as most people know help with everything from fighting disease to protecting your body against the effects of aging. But maybe more importantly, studies have shown that cinnamon may improve insulin sensitivity, an important hormone that plays a key role in the process of storing fat. And the more you improve your insulin sensitivity, the more you can control your blood sugar and enjoy carbohydrates.

Most studies have shown 1 g (about 1/2 a teaspoon if adding your own) daily is sufficient.

Turmeric (curcumin)

Turmeric is a spiced commonly used in Indian dishes. One component of turmeric is called curcumin and with 100’s studies and counting, it is gaining some serious traction in the supplement world, says Mohr. A 2010 study suggested curcumin has anti-cancer, anti-viral, anti-arthritic and anti-inflammatory properties.

Here’s the caveat: Several of these studies have been done for with animals and for specific clinical situations (Alzheimer’s disease, cancer, inflammatory bowel disease, etc), but there seems to be one undeniable major benefit of turmeric that can help you even if you are disease free; turmeric has strong anti-inflammatory benefits. And if there’s a point to be driven home, it’s that the more you can fight inflammation, the better your body will respond and the healthier you’ll be.

Born Approved: You can add curcumin to your foods, or supplement with about 500 mg daily.

Probiotics

We all eat (a lot) of food every day, and yet we really pay attention to our digestive system. Healthy gut bacteria plays an important role in overall health, digestion and immune system, says Mohr. More specifically, probiotics can help replenish and nourish our internal supply of good bacteria.  What does this mean for you? Possibly less gas, bloating, abdominal pain, and inflammation. You see, there are millions and millions of different strains of bacteria in our guts. Probiotics help keep a healthy GI “ecosystem” and keep things in balance.

Born Approved: I’ve recently been using BioTrust Pro-X10 and been very pleased. But if that doesn’t work for you, supplemental doses are typically expressed in billions of live organisms. Aim for a product from a trusted brand that lists at least 3 billion organisms per serving — and keep it refrigerated after opening to protect those organisms. Food such as Kimchi and live sauerkraut are great natural source.

Are these the only supplements you should take? Honestly, it depends on your diet. In fact, some people need to take very few supplements, while others will benefit more to make up for deficiencies in their diet. And  there are several other supplements not listed here—such as creatine—that have a long line of research supporting their benefits and safety.

In an upcoming post, I’ll share exactly what I take each day and the amounts. Until then, your best bet is usually to take a minimalist approach to supplements, and instead focus on improving the foods you eat and not looking for a cure-all pill or powder.

Make it count,

Born

Want A Personalized Supplement Plan?

If you want access to nutrition programs and catered supplement plan, join me in online coaching. Here you’ll work directly with me (and some of the best strength and nutrition coaches) to create your training and diet program, ask your questions, and receive exclusive access to an exercise library.

Just want supplement information? The best guide on the market can be found here.

READ MORE: 

Want to Burn More Calories? Add This to Your Fat Loss Plan

Why Creatine is Even Better Than You Thought

What is the Best Protein Powder?

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post 7 Good, Trusted Supplements For Your Health appeared first on Born Fitness.

The information below is a purely scientific analysis of the benefits you receive from different types of amino acids. In general, if you receive enough protein in your diet, you probably don’t “need” to supplement with additional aminos.

I’ve experienced (non-scientific) benefits from taking additional BCAAs, whether it’s with recovery or muscle growth. Therefore, they are typically part of my training routine, especially when following an Alpha-style diet, such as the one prescribed in Man 2.0. 

Did you know: glutamine for the purpose of building muscle tissue in healthy people is wholly unsupported.

To determine if you should add amino acids to your diet, read this and decide for yourself. -AB

Do You Need To Supplement with Amino Acids?

By Kurtis Frank and Sol Orwell

Branched Chain Amino Acids (BCAAs)

Branched chain amino acids (BCAAs) are a collection of three amino acids with a side chain that is branched. They are leucine, isoleucine, and valine (usually in a 2:1:1 ratio).

They are marketed mostly to athletes during periods of caloric deprivation, as these BCAAs are found in all protein sources. Their niche lays in the fact that sometimes you only want these three amino acids and all the others merely add unwanted calories.

Leucine itself is known to be an anabolic factor and signal for muscle protein synthesis, and in the presence of inadequate nutrition (you’re eating less than normal) this anabolic signal appears to stall muscle cell loss.

This anabolic effect does, however, extend to most cell types rather than just muscle. While BCAAs tend to be high in leucine, all complete protein sources contain enough leucine to provide a benefit.

When looking at studies, comparing BCAAs to no protein intake makes it appear that BCAAs do benefit you. However, the limited studies comparing BCAAs to another protein source showed that BCAAs were no better.

While the nutritional label on BCAAs may not list any calories, this is because the FDA allows anything under 5 calories (per serving) to be listed as 0 calories.

BCAAs may have a role in preserving skeletal muscle mass during periods of severe caloric deprivation, but that is not something most people experience (and again, can be mitigated by consuming protein). The decision to use BCAAs may come down to a decision between 30 calories and 120 calories.

The bottom line: BCAAs will save you some calories, but their benefits over other protein sources is marginal, at best.

Essential Amino Acids (EAAs)

Essential amino acids are in a grey area between BCAAs and whole protein sources, and rather than giving only the three BCAAs they give all amino acids that have the aforementioned essential status.

The most practical usage of essential amino acids would be to supplement the diet of a vegan who generally under-consumes protein and is not otherwise using protein supplementation. Additionally, they confer the same benefits as BCAAs, although with a slightly higher caloric content.

Practically speaking, however, the previous choice between 30 and 120 calories has now become a pedantic 80 calories and 120 calories. Practical situations in which EAAs are useful are highly limited to times where every calorie becomes critical.

The bottom line: EAAs are useful if you have no source of protein. Otherwise, hard to see any additional benefit.

Glutamine

Glutamine gets special mention here due to its popularity as a standalone supplement.

When looking at isolated muscle cells, glutamine introduction above normal levels appears to cause dose-dependent increases in muscle protein synthesis. It is from this information, as well as the clinical usage of glutamine in burn victims (to aid in tissue regeneration) that glutamine is marketed as a muscle building agent.

At this moment in time, glutamine for the purpose of building muscle tissue in healthy people is wholly unsupported. (Sorry supplement industry.) Glutamine deficiency, the prerequisite for glutamine actually building muscle, is probably more uncommon in nonclinical settings than scurvy.

That being said, because the intestines sequester glutamine so much the supplement does indeed make a good intestinal health supplement (which can also just be mimicked by protein sources with a high glutamine content such as casein).

The bottom line: Do not bother with a glutamine supplement. You will get enough via protein sources. However, it might help with intestinal health and your immune system.

Want to know more about Protein?

The following articles will tell you:

• How much protein you really need.
• The best sources of protein for your body.
• How to decide what protein supplement to purchase.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Do You Need Amino Acids? appeared first on Born Fitness.

The cartoon might seem outdated and outlandish, but research now shows that the concept might not be that far fetch. According to research compiled by Examine.com, nitrates, a powerful compound found in green vegetables can provide many of the benefits oftentimes reserved for pricey supplements.

While it doesn’t work like magic (and you have to eat a lot of spinach to see benefits), there’s more substance than you might think to a natural energy boost. Here are a few natural food resources, based on research from Examine.com and their Stack guides, which can help improve your workout without any chemical compounds or stimulants.

The Surprising Cardio and Weight-Training Spark

The research behind nitrates might be some of the best support yet why vegetarians and vegans can still be effective performance athletes. Nitrates are a compound found in most leafy green vegetables and beetroot. Nitrates break down into nitrites, which circulate in the body and are turned into nitric oxide (NO) as needed, according to research reviews conducted to Examine.com.

Elevated NO levels during exercise provide a variety of benefits. Nitrate supplementation has been shown to improve anaerobic and aerobic endurance, blood flow, and work output, resulting in increased muscle recovery between bouts of exercise.

Nitrates improve the body’s ability to produce adenosine triphosphate (ATP) from the food you eat. ATP is responsible for the energy transfer that powers your muscles. High levels of circulating nitrite help the mitochondria in cells produce ATP more efficiently.

Ready to go out and buy the best nitrate supplement? You might feel like you’re searching for Waldo in a sea of American flags.

Selling a nitrate supplement with a dose high enough to cause the positive performance-enhancing effects is not legal. This is due to the regulation surrounding sodium nitrate, a food additive frequently added to meat products, says Examine.com.

How to Achieve Your Boost

Nitrates are best supplemented through food products like leafy greens or beets, 60 to 120 minutes before exercise. You’ll want these window not only for digestive purposes, but also for stomach comfort. Consuming these foods in a liquid form, such as through a shake, juice, or puree, will increase the rate of nitrate absorption, since solid food particles take longer to digest.

The optimal nitrate dose is in the range of 6.4 – 12.8 mg per kilogram of bodyweight. This corresponds to approximately:

• 440 – 870 mg for a 150-pound person
• 580 – 1,160 mg for a 200-pound person
• 730 – 1,450 mg for a 250-pound person

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

If you take the blood thinner warfarin should consult with their doctor before consuming high levels of some leafy greens, due to the vitamin K content.

Carb Fueling is Not Carb Loading

Carbs make us fat, right? If you eat too may of them and don’t exercise, then yes, pounding down bread, pasta, and even fruits can add up to a few extra pounds to your waistline. But that does not mean that carbs are inherently bad or even make you fat. In fact, carbs are a necessary source of energy and filled with healthy nutrients. (Don’t forget, almost all vegetables are a source of carbohydrates.)

If you like exercise or are looking to become stronger, faster, improve endurance, or even boost fat loss, than carbohydrates are an essential ingredient in your workout plan.

Carbohydrates help you perform at your best. Much like creatine, the very effective, safe, and highly researched performance enhancer, carbs provide energy for your muscles. In fact, studies have found 50 to 75 grams of carbohydrates provides a benefit similar to supplementing 5 g of creatine.

Carbohydrates, specifically sugars, are quickly absorbed by the body and cause an increase in insulin levels, an important hormone in the body that influences both muscle gain, fat loss, and physical performance. Insulin, which is released after carbohydrate consumption, improves the effects of nitric oxide and provides benefits for blood flow, much like those mentioned for nitrates.

Both of these effects contribute to peak physical performance. This is why you will oftentimes see athletes sipping on a sugary drink during their workout.

But keep in mind that carbohydrates during exercise are not for everyone. The fewer carbohydrates you consume in your regular diet, the more effective this performance enhancing effect will be.

So if you carb binge all day long, then loading up on carbs before a workout won’t have the same impact, and could even lead to fat storage simply because you’re taking in more carbs than your body needs.

In terms of types of activities, carbs are beneficial during high intensity acute training (think lifting weights) and long endurance events (such as marathon training). However, mild intensity and duration exercise can be sufficiently fueled by a small carbohydrate containing whole meal a few hours before the workout, according to research compiled by Examine.com.

How to Achieve Your Boost

Start drinking your pre-workout shake or juice about an hour before you arrive at the gym. Ideally, you’ll leave yourself half of your drink to sip on during the rest of the workout.

Your carbohydrate drink should consist of mostly glucose with a bit of fructose, but a glucose and fructose mix will also work (some people find even that mixture too sweet, and should mix in maltodextrin or another fast digesting carb).

Aim for 50 to 75 grams total, though you may need more if your workout lasts longer than 90 minutes.

A sports drink is an effective way to get these carbohydrates, and usually preferred over options like soda which, due to carbonation and acidity, which may cause your stomach to become pissed off during exercise.

Athletes should be careful to not overdo their carbohydrate consumption, particularly before a game or competition. Too many carbohydrates at once could cause temporary refractory hypoglycemia, which is characterized by a short period of low blood sugar and could hurt sports performance.

Too many carbohydrates in too little water can also cause gastrointestinal discomfort. It’s also very important to try new supplements and preworkout drinks during practice before bringing them to the big game. You don’t want to find out you’d be more comfortable with a lower dose when you’re about to step onto the field.

Remember, the benefits of carbohydrates depend a lot on your regular diet. People with high carbohydrate diets will not see as much improvement in their workout from a carbohydrate drink.

Similarly, eating a high carbohydrate meal before exercise will render a workout drink unnecessary. People that eat a low carbohydrate diet, however, will experience significant benefits.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The No-Caffeine Pre-Workout Boost appeared first on Born Fitness.

It was the lede to a story I wrote back in 2008. Not the most eloquent prose, but to the point and honest. The intro was killed, the story lived on, and to this day my approach to fat loss has been about minimum effective dose:

Smart nutrition + Effective fat loss workouts + consistency and patience = fat loss

No pill, powder, or potion will strip you from body fat and have you look like a cover model.

It’s not sexy. It won’t be shared thousands of times. But you know what? It works really well. And out of all of the hundreds of clients I’ve worked with and the thousands of fat loss plans I’ve reviewed by the world’s top nutritionists, I’d say less than 5 percent even included any type of fat loss supplements.

That’s why my message, year after year, study after study, has relied on the same formula. I wasn’t really convinced that there were any fat burning pills that work.

Until I was.

Fat Loss Supplements: Separating Hype from Help

There’s no shortage of fat loss products that claim to have science on their side. You’ll see uncited studies mentioned, and the marketing hype of certain “proprietary blends” can intrigue even the harshest critic into wondering, “Maybe I should give this a try.” (I’ll admit it: Early in my career, even when skeptical I wanted to try fat burners.)

But here’s the catch: When it comes to research there’s a big difference between “statistically significant” and actually makes a difference.

Back in my research days, I used to spend my spare time picking apart the studies used by supplement companies. You know them as the claims as

“Burns up to 3x as many calories per day.”

While many supplements companies are notorious for the aforementioned BS, oftentimes those claims were true. Only the real truth was “3x the calories” was oftentimes a difference between 5 and 15 calories. It’s a 3x amplifier, but not the type of realistic impact that will leave you looking shredded.

So the equation continued with any other potential additions, despite the fact that fat loss supplements alone are a multi-billion dollar industry.

We buy what we want to believe. We give in to the hope of instant gratification. And we continue to spend money on the last thing that will actually help us shed weight.

While my stance hasn’t changed (see the above formula as the only consistent, proven approach to fat loss), my belief has softened—slightly—because science now shows some products can assist with your weight loss goals.

What Supplements Really Work for Fat Loss

When it comes to selecting a fat loss supplement remember this: None of them are magic. No pill, powder, or potion will strip you from body fat and have you look like a cover model. It just won’t happen. So go in with eyes wide open: these products are not designed to spark or create effective weight loss.

Instead, they are aids that might amplify what you are doing on the exercise and diet side. And don’t forget the part of the equation about consistency and patience; they still apply even when you spend a few extra dollars to achieve the body you want.

To understand what works (and what doesn’t for fat loss), I consulted with the team at Examine.com, home of the largest scientific-based resource for supplement information and authors of The Stack Guides. After reviewing thousands of studies, here’s what we know will work and why.

Caffeine

Caffeine has several potentially beneficial effects. It is not just a powerful stimulant, it is also a fat burner. When ingested, caffeine causes adrenaline and dopamine to be released, which improves mood, induces euphoria, and increases excitability. However, after prolonged supplementation, these effects fade and only the ability to ward off sleep remains.

Caffeine has two distinct effects that contribute to its fat burning properties. Caffeine consumption has a thermogenic effect, which means it increases heat production. Prolonged consumption of caffeine also has a lipolytic effect, meaning caffeine causes triglycerides to release fatty acids, which can then be used for fuel by the body.

Caffeine supplementation can also inhibit enzymes called phosphodiesterases(PDEs). Suppressing PDEs can increase levels of cyclic adenosine monophosphate (cAMP) in the body. Elevated cAMP levels are associated with lower triglyceride levels in fat cells, as well as improved protein synthesis in muscle cells. Moreover, if PDEs are inhibited, supplements that increase cAMP levels, like synephrine, might be even more effective at increasing heat production.

How to use it

To supplement caffeine for a prolonged period of time, take 100 – 200 mg twice a day, for a daily dose range of 200 – 400 mg. People not used to caffeine should start at the low end of the dosage range. But remember: using caffeine in the evening can disrupt sleep.

Coleus Forskholii

Coleus forskohlii is an herbal supplement that can elevate cyclic adenosine monophosphate (cAMP) levels, one of the molecules responsible for the feeling of stimulation from supplements like caffeine. Elevated cAMP levels are associated with lower triglyceride levels in fat cells and increased protein synthesis in muscle cells. Preliminary evidence suggests Coleus forskohlii supplementation can cause both of these effects, though there is currently no evidence that links Coleus forskohlii supplementation and muscle gain.

Coleus forskohlii can be taken alongside other supplements that increase cAMP, like caffeine, to increase their effectiveness. Coleus forskohlii supplementation should not last longer than twelve weeks. More research is needed to determine the long-term effects of Coleus forskohlii supplementation, but it’s important to mention that short-term use has been shown to be safe.

How to take it

The main bioactive compound in Coleus forskohlii is called forskolin. Most Coleus forskohlii extracts contain 10% forskolin, by weight. The standard dose for forskolin is 50 mg, taken in 25 mg doses twice a day. To supplement 25 mg of forskolin, assuming a 10% forskolin Coleus forskohlii extract, take 250 mg of extract. This comes out to 500 mg of the extract total, split up into two daily doses of 250 mg each, taken four to six hours apart.

That said, more research is needed to confirm that this is the ideal dose for Coleus forskohlii supplementation. Overweight people may experience more benefits from Coleus forskohlii supplementation than lean people.

Yohimbine

Yohimbine is a compound derived from the bark of the Pausinystalia yohimbe plant. Yohimbine supplementation makes body fat cells more susceptible to fat loss. Maybe most impressively, yohimbine is an effective fat burner for young and athletic people, which is uncommon for fat burners.

It is also said to help burn ‘stubborn fat’, like love handles, because the receptors it acts on are found in higher levels around the oblique muscles. Like the other supplements, more research is needed to actually confirm this effect.

Though it is effective, yohimbine cannot be used effectively for long periods of time. That’s because excessive yohimbine doses can cause elevated heart rate and anxiety. People with anxiety should be cautious when supplementing yohimbine, since even the regular dose can exacerbate pre-existing conditions.

Yohimbine can act as a powerful fat burner, but it must be used carefully, especially when combined with other stimulants. Yohimbine should not be used by people not accustomed to stimulants. Yohimbine is recommended for supplementation over the bark of Pausinystalia yohimbe itself, since the isolated compound has fewer side effects than the bark.

How to take it

Yohimbine is dosed differently depending on if it is supplemented by itself or as part of a stack. The typical yohimbine dosage range, as part of a stack, is 2.5 – 7.5 mg (250 – 750 mcg), taken twice a day for a total daily dose of 5 – 15 mg. It is strongly recommended to start at the low end of the range before supplementing higher doses.

Rauwolscine is a compound with a similar structure and function as yohimbine. Rauwolscine may provide the same effects as yohimbine and can be seen as an alternative, but it has only preliminary evidence for its effects and should be supplemented with caution.

Note: People with anxiety disorders should be especially careful when supplementing yohimbine, as it can exacerbate pre-existing symptoms of anxiety.

Creating the Perfect Supplement Plan

While any of these products could work well individually, it’s essential that you don’t carelessly combine products together. The blind mixing of any supplements—and especially those in the fat loss category—is extremely dangerous.

Not to mention, you have to consider potential interactions with other medications you might be using. Every effective fat burner can interact negatively with monoamine oxidase inhibitors (MAOIs), a kind of antidepressant, meaning you should not combine if on those medications.

If you want to learn more about what works for fat loss, as well as how to create the perfect combination of supplements, the answers can be found in Stack Guides. The resource was created and reviewed by researchers and doctors to ensure it’s safety and accuracy, making it the first #BornApproved supplement resource. To find out more about weight loss products, muscle gainers, and any supplement combination, you can access The Stack Guides here.

READ MORE:

Why Creatine is Even Better Than You Thought

Eating at Night Does Not Make You Fat

Want to Burn More Calories? Add This to Your Fat Loss Plan

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Fat Burning Supplements That Actually Work? appeared first on Born Fitness.

The parallels could go on and on. Las Vegas looks the way it does for a reason (lots of lost money), and the supplement industry—all $32 billion in 2012—has sucked dry (the wallets and hopes of) many individuals with great intentions of becoming healthier, losing fat, and gaining muscle. 

That said, not all supplements are bad. While few fat loss supplements are actually fat burners, and creatine might be the only real muscle building supplement, that doesn’t mean everything is a waste of your money. Many have benefits, but reading through all the research to discover what you should buy can be difficult and confusing.

To save you time, I teamed with the supplement experts at Examine.com to uncover three supplements that frequently pop up as “must buys,” but are more hype than help for you fitness and nutrition goals.

Three Overrated Supplements

Research By Examine.com

Raspberry Ketones

There are quite a few supplements, almost all of them fat-burners, that people take simply because of one man’s recommendation: Dr. Oz. These include raspberry ketones, green coffee extract, African mango (irvingia gabonensis), and 5-HTP (there are many more, but these seem to be the most popular).

While green coffee extract and 5-HTP may actually have a role in supplementation (though not really as fat-burners), and African mango seems to be pretty ineffective but not too popular, raspberry ketones is unique in the sense that is both incredibly popular yet has no evidence to support its usage.

There are currently no human studies using raspberry ketones in isolation in humans. There are a few studies that super-loading in rats worked minimally as a fat burner, but the equivalent dosage would be 1000 times higher than what you find in most pills as a modest estimate. In fact, the only way to reach such a dosage would likely be via injections!

Resources

1. Morimoto C, et al. Anti-obese action of raspberry ketone. Life Sci. (2005)

Glutamine

Glutamine was one of the first amino acids to be recommended to athletes for the purpose of enhancing performance, recovery, and muscle building. The concept was pretty basic: the more glutamine a muscle cell gets, the more it builds muscle; a simple dose-dependent relationship that many people thought would result in more and more muscle.

Unfortunately, this did not pan out in human studies where glutamine supplementation failed to outperform placebo in building muscle. It wasn’t just one failure either; when tested glutamine failed over and over again.

It was later discovered that the intestines and liver really love glutamine, and they act to regulate the exposure of glutamine to the rest of the body, by sequestering its levels and feeding it to intestinal and immune cells.

While glutamine still has a role in states of a relative glutamine deficiency (burn victims, possibly vegans, and endurance exercise over 2 hours in length), it has no role as a super-loading supplement due to its inability to get to muscles in sufficient levels.

That doesn’t mean glutamine is without benefits. It can help your immune system, but in terms of fitness goals (beyond staying healthy), you won’t see any benefit. Most importantly to the marketing hype, your body tightly regulates the amount of glutamine your muscles actually get. Thus, glutamine does not induce increased muscle protein synthesis.

Resources:

1. Wilkinson SB, et al. Addition of glutamine to essential amino acids and carbohydrate does not enhance anabolism in young human males following exercise. Appl Physiol Nutr Metab. (2006)
2. Candow DG, et al. Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol. (2001)

Glucosamine

Glucosamine is one of the most used supplements in the western world, and has a position where its reputation is nearly untouchable; it is apparently the ‘go-to’ joint health supplement.

That said, there are many issues with the research surrounding this product, including:

• It is not a ‘joint health’ supplement, it is an “anti-osteoarthritis” supplement. While the difference is not a concern for people with osteoarthritis, this is a completely different issue for an athlete who wants to reduce joint pain or post-workout soreness
• Glucosamine does not have any evidence for its efficacy following oral ingestion. Glucosamine sulfate does, and glucosamine hydrochloride paired with chondroitin sulfate does, but glucosamine hydrochloride does not.
• In regards to the selective italicization just now, it seems the benefits associated with glucosamine supplementation may actually be due to the previously thought to be inactive stabilizer of glucosamine (the sulfate).

Sulfur deficiencies are known to cause osteoarthritic symptoms, and many supplement that provide dietary sulfur (MSM, N-acetylcysteine, SAMe) are used to reduce symptoms of joint pain. Even glucosamine’s anti-osteoarthritic benefits are extremely unreliable, working in some people, and not in others.

The unreliability of the supplement fits well with the hypothesis that sulfur supplementation in response to a deficiency alleviates its symptoms (with no inherent effect on persons with adequate sulfur intake).

Bottom line: Glucosamine actually has no good evidence to support its usage, but another ingredient that has been slipped into the supplement (sulfate) may be effective. Even then, it’s only good for combating osteoarthritic pain, not joint pain.

Resources

1. McAlindon TE, et al. Glucosamine and chondroitin for treatment of osteoarthritis: a systematic quality assessment and meta-analysis. JAMA. (2000)
2. Richy F, et al. Structural and symptomatic efficacy of glucosamine and chondroitin in knee osteoarthritis: a comprehensive meta-analysis. Arch Intern Med. (2003)
3. Clegg DO, et al. Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. N Engl J Med. (2006)

Your Personalized Supplement Plan

Curious what supplements you should be taking? Apply for online coaching, and your personalized diet coach will work with your fitness coach to build a plan to match your goals. Find out more here.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post 3 Overrated Supplements appeared first on Born Fitness.