There exists certain controversy on whether or how well
ribose supplementation really works, and from actual user
feedbacks, some say it works great, others say they didn't
notice much from its use. So I went and did a little more
research on studies done on ribose supplementation, and
found them rather split on whether ribose works or not as
well! See below:
Ribose Study 1:
In a random double-blind crossover study
with 8 subjects, the participants performed cycle training
consisting of 15 X 10 seconds of all out sprinting twice
a day for 7 days. After training, the subjects received
either ribose (200mg/kg of body weight) or placebo 3 times
a day for 3 days. An exercise test was performed 72 hours
after the last training session.
They found that immediately after the
last training session, muscle ATP was lowered by 25 +/-
2% in the placebo group, and lowered by 22 +/- 3% in the
ribose group. Muscle ATP levels measured at 5 and 24 hours
after the exercises were still lower than pre training levels.
After 72 hours, muscle ATP was similar to pretraining levels
for the ribose group (24.6 vs 26.2 mmol/kg); however, for
the placebo group, muscle ATP levels were 21.1 +/-0.5 vs
26.0 +/0 0.2 mmol/kg.
The results supports the hypothesis that
the availability of ribose in the muscle is a limiting factor
for the rate of ATP resynthesis, and the reduction of muscle
ATP after intense training does not appear to limit high
intensity exercise performance.
Hellsten Y, Skadhauge L, Bangsbo J. Am
J Physiol Regul Integr Comp Physiol. 2004 Jan;286(1):R182-8.
Human Physiology, Copenhagen Muscle Research Centre, Institute
for Excersize and Sport Science, DK-2100 Copenhagen, Denmark.
yhellsten@aki.ku.dk
Ribose Study 2:
In a randomized, crossover study, the subjects performed
2 bouts of cycle sprint exercises - six 10 second sprints
with 60 second rest in between. After the exercising, subjects
ingested either 4 doses of 8g (total 32g) of ribose or cellulose
over the next 36 hours. Afterwards, the subjects returned
for another bout of cycle sprinting. After 5 day washout
period, subjects repeated, but receiving the opposite supplement
treatment.
This study found that ribose supplementation lead to statistically
significant increase in power and peak power in sprint #2,
and higher (but not significant) peak values in sprint 1,
3 and 4. Which lead the researchers to conclude that ribose
supplementation did not have a consistent effect on cycle
sprinting.
Berardi JM, Ziegenfuss TN. J Strength
Cond Res. 2003 Feb;17(1):47-52.
Applied Physiology Laboratory, Eastern Michigan University,
Ypsilanti, Michigan 48197, USA. jb@johnberardi.com
From the 2 studies above, one was positive, and the 2nd
was somewhat neutral; however, both studies did find ribose
supplementation beneficial to increasing muscle ATP levels,
and increase in peak power output (however not very consistent
results were observed.)
More
info on ribose and creatine here.
ZMA Supplement & Tribulus Terrestris
I could almost list ZMA with the "regular" group,
since I use it quite often. ZMA is just a mineral supplement
- zinc, and magnesium aspartate. Supplementing zinc and
magnesium can be very beneficial for you natural testosterone
levels. In case you didn't know, through intense lifting
and exercising, zinc and magnesium levels are depleted from
your body which can lead to lowered testosterone levels,
hindering gains. Although ZMA does not lead to a direct
increase in production of testosterone, it's on the top
of my list of supplements to take, just for its effects
on improving natural testosterone levels.
Tribulus is a natural herb that stimulates the product
of LH (leutenizing hormone) in your body, which triggers
the production of more testosterone. ZMA and tribulus is
one of my favorite stacks to use to boost my natural testosterone
levels. And when they start working, the results are very,
very noticeable - more *ahem* hard-ons, and increased acne
breakouts.
I wouldn't really recommend this stack for younger users
in their teens or early twenties. (With the exception of
ZMA.) But for older users, in their mid twenties or later,
this can prove to be a very beneficial stack to use, with
minor to no side effects. Acne is about the only side effect
I can think of while using this.
In my hard
gainers guide part 3, this ZMA and tribulus stack is
talked about in alot more detail - as well as how to deal
effectively with the increase in acne. Yes, even older aged
adults can experience increased breakout in acne while on
this.
>>
Continue to part 5 - health supplements: multi vitamins
and flax seed
>>
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>>
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>>
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>>
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