The power within: scientific studies have shown that these six supplements possess benefits you never imagined

Muscle & Fitness, July, 2009 by David Barr

EVERYONE loves a freebie, especially in this economy. And if it getsthrown in with something you were already pulling out your credit card for, that's even better. Think of that pair of kitchen scissors you received along with your Ginsu carving knives, or the salsa chopper that came with your Big City Slider Station. * If you have a gym membership, you've probably tried at least one of the following supplements. Their benefits with regard to athletic performance and body composition have been well documented and have proven to be well worth the price. But wait, there's more! * Current research points to novel, lesser-known advantages associated with these supplements. For no extra charge you may enjoy improved recovery, a stronger immune system, better pumps and even cancer-fighting powers. Act fast! Whether you want to add 10 pounds of muscle or live to see your 100th birthday, there's something here for everyone. The whole family will love it. Order now!

SUPER POWER

RECOVERY

SUPPLEMENT: BETA-ALANINE

Beta-alanine is a "must-have" supplement, no matter what your performance goals may be. Once absorbed, this inexpensive product combines with the amino acid histidine to form a natural buffer called carnosine. Much like creatine, carnosine is stored in muscle and takes on any excess acid it encounters, such as that produced during intense exercise. This acid byproduct is largely responsible for fatigue, so if you can buffer the acid, you'll see improved performance--and that's just what the research shows. (1)

The bonus effect of beta-alanine is that it stimulates receptors for the neurotransmitter gamma-aminobutyric acid (GABA). (2) This is great for gym-goers because GABA activation can help you relax and induce sleep after training, both of which are necessary for recovery. Due to the natural stimulant hormone response that occurs with exercise, beta-alanine's relaxation effect won't kick in until postworkout, so you can use it even before or during training.

Bonus Point: To aid sleep, take 3-4 grams 30 minutes before bed.

Dose: Take 3-6 grams daily in divided doses immediately pre-and post-workout, and 3 grams in the morning on rest days.

SUPER POWER

HEART HEALTH

SUPPLEMENT: CREATINE

Creatine is arguably the most thoroughly researched sport supplement on the market. Its spectacular effects on muscular endurance, strength and size are well documented, as are its anticatabolic effects and its ability to increase carbohydrate transporters in muscle. Creatine's impact on performance alone is reason enough for anyone to take it, regardless of fitness level.

New research gives us even more motivation to make it part of our daily stack. In addition to its performance-enhancing capabilities, creatine can actually improve heart health. Early study data show that it can positively affect blood levels of homocysteine, (3) an amino acid that's a potential marker for cardiovascular disease. Creatine supplementation can also decrease total cholesterol and low-density lipoprotein ("bad") cholesterol. (4) These are just two more ways creatine use could lead to a healthier heart, which may improve long-term cardiovascular performance.

Bonus Point: Taking creatine with a high-glycemic, insulin-stimulating beverage like the one you use postworkout enhances its uptake into tissues.

Dose: Take 2-5 grams immediately pre-and postworkout, and 2-5 grams in the morning on rest days.

SUPER POWER

NITRIC OXIDE STIMULATION

SUPPLEMENT: CARNITINE/GPLC

Apart from Mickey Rourke, the comeback of the decade belongs to carnitine. Originally lauded for its fat-loss benefits, it can also function as a natural antioxidant, research shows. What's more, recent evidence points to one form of carnitine--glycine propionyl-carnitine (GPLC):--.as being a potent nitric oxide stimulator. (5) This means more blood flow and enhanced nutrient delivery to muscles, including growth-stimulating amino acids. Even better, research on GPLC used resistance-trained subjects and a simulated resistance-exercise protocol, lending more credibility to the findings. So if you're looking for a bigger pump, GPLC is a sure-fire way to get it.

Bonus Point: New research shows GPLC can improve peak power and reduce lactate accumulation during exercise in trained men.(6)

Dose: Take 4.5 grams a day in two doses, including 90 minutes preworkout.

SUPER POWER

CORTISOL REDUCTION

SUPPLEMENT: CHROMIUM

In the mid-1990s, chromium was one of the first supplements used to improve insulin sensitivity, and thus began a whole category that's still going strong today. Chromium works by improving the way insulin binds to its receptors, which helps control cravings and reduce bodyfat. These days scientists are taking another look at this supplement for its hormonal optimization properties, but this time the focus is on cortisol.

A stress hormone that's largely responsible for decreased immunity and the subsequent illnesses that may occur with overtraining, cortisol is also directly catabolic, which means it loves to chew up your hard-earned muscle. One potential solution is chromium. (7) Research shows that taking chromium picolinate may help control cortisol, which could improve not only muscle growth but also fat loss.