SUPPLEMENT Q&A WITH JT Caceria:
WHAT SUPP?
You Ask The Supplement Questions, We’ll Answer Them!
JT Caceria – Got his start in the early 90’s at GNC in Chicago… while it never quite paid enough for him, he loved working in the industry. Anyone who knows him will tell you it is tough to keep him down – while working at GNC, he got certified as a personal trainer and moved to Venice Beach to begin mastering his tradecraft. Although his early studies were focused primarily on training, he soon began to broaden his horizons and started exploring various avenues of bio-chemistry, nutrition, and kinesiology. This guy is smart as a whip, and we are lucky to have him! Got any questions? Send them to JT@GetAnabolics.com.
Cissus Ain’t No Sissy!
The Supplement That
HEALS BONES
Q:What the heck is Cissus Quadrangularis, and why am I hearing that it is used for bone repair?
A:Cissus is used for this purpose and is a supplement. In clinical trials, Cissus led to fracture healing times 33% to 55% higher than other calcium promoting bone matrix preparations. The way it works is that it’s a antiglucocorticoid controlling cortiosone. Antiglucocorticoids can be catabolic and degrading to bone and bone matrix, as well as skeletal tissue. Numerous studies link cortisol with bone degredation, as well as other ill effects, including fat accumulation. By exerting an anabolic/ antiglucocorticoid effect, Cissus helps preserve muscle tissue during times of physical and emotional stress.
The possibility exists that Cissus may improve bone healing and improve the healing rate of connective tissue in general, including tendons. This would make it highly valuable as a supplement to bodybuilders, powerlifters and fitness competitors. One of the other great things about it is that it appears to also exhibit some fairly strong analgesic properties on a mg per mg basis, comparable to aspirin or anti-inflammatory drugs like Ibuprofen. Reduction of swelling and promoting the process of healing via preventing the conversion of arachidonic acid to inflammatory prostaglandins. This is a significant discovery and is a truly beneficial supplement for all bodybuilders and their recovery from workouts and injuries, as well as for injury prevention.
VITAMIN VICTORY...
Do Vitamins Actually
Improve Performance
Q:Can vitamins truly improve your performance in the gym?
A:Interesting question, and I can’t believe I’m saying “interesting” to the simple word “vitamin”, given all of the other goodies out there in the supplement industry. But the fact is, vitamins are foundation supplements - like no others. They are essential for health, function and well-being at the very basic levels. Sadly, they are among the supplements considered last. People spend a lot of their hard-earned money on potent supplements, without understanding that they are just one part of the important anabolic equation. However, without the continuous, basic levels of vitamins - both water soluble (need replacing daily) and fat soluble (banked vitamins that accumulate over time) - all of these other functions like contraction, protein synthesis, fat burning, and repair during rest cannot occur!
Plain and simple. And the most insidious thing about it all is that it’s so subtle, you can’t measure it and know it for sure when you aren’t supplying enough vitamins. That’s because the body is a forgiving vessel. However, you would probably see a lot more out of the supplements you currently take if you were to change all of this and make sure vitamin quality and absorption, as well as the correct amounts needed for maximum exertion, were given. Just my two cents, but I think they’re almost THE most important supplement. Can’t build a house on air.
NON-ADDICTIVE
SLEEP AID
Q:I’m having trouble sleeping during my contest cycle. It’s killing my recovery and I’m dragging. I feel I look way flatter on a regular basis than I would if I were getting quality rest and recuperation. When I take sleeping pills I just feel dopey and can’t get the training in I need, and my motivation lacks. I’m also super cranky if I take sleeping pills. Help! I need to take something that won’t addict me and won’t make me feel like a doper!
A:Well, as far as supplements go, as you know, it’s a synergy of several supplements that come together to create a great, powerful combination that is effective. That’s hard to find in the supplement industry because, if you get one ingredient wrong, it’s a bust! Or, if you get the dose wrong, it’s over. I have found that a combination of 3 things really help me sleep when I’m dieting and training like an animal. I would use it during pre-contest only though, because you develop a tolerance to everything. Take 1000mg of GABA, 1000mg of Phenibut, and 250mg of L-Theanine. There is powerful relaxation properties in the doses of these, but you may have to tweak these individually. This is for a 220 pound man. If you’re losing sleep, all the other supplements for growth, the diet and the training regime, won’t do you a bit of good. Supplemental sleep aids are key to recovery and feeling capable of the big training days.
It’s All In The
TIMING
Glutamine For Faster Recovery
Q:When is the best time to take Glutamine? It’s frustrating, because in the sports supplement industry, there are never any directions for taking anything. I guess because you’re not allowed to tell people how to take it, but it’s hard for someone to know. What gives and how do I know how much to take? And is peptide vs free form better?
A:Glutamine is great for post workout recovery, as you probably know. It’s very valuable, in my opinion, despite what some say. I prefer to take it away from other amino acids and make it a stand alone recovery tool. I’d take 5 grams of L-Glutamine, 30 minites after your post-workout shake (again, to stay away from other aminos), and then 30 minutes later, you would have a full meal. Take it between meals and take around 5-20g a day total, during a heavy training cycle or a pre-contest cycle. I would normally take it before bed to stop muscle degredation during the night. I just feel that Glutamine supplementation has an integral role in building a great muscular physique.
Don’t neglect it because something else comes into fashion. Always, always always use it. Remember, muscle Glutamine levels govern protein synthesis rates and helps maintain a positive nitrogen balance. It’s the most potent at increasing muscle cell volume. Keep in mind that WHEN you dose is actually truly important with Glutamine and it’s great you asked me exactly how, because studies have shown that Glutamine, when combined with steady insulin levels, doubles the muscle building response.
There are 3 types of Glutamine: protein bound, free form and Glutamine peptides. Both peptide bound and free form Glutamine supplementation increased plasma Glutamine levels to a similar extent. A recent study showed that 6-10 grams of Glutamine after training will enhance muscle glycogen synthesis and recovery, resulting in higher glycogen levels within the muscle. Glycogen, remember, is the primary fuel of intense exercise and accumulation of glycogen in the muscle after training is the first step in the anabolic process and sets the stage for gains in lean mass.
NEW SUPPLEMENT
MASSIVE
MUSCLE
CARNOSINE DELIVERY
Q: I Just heard of a new supplement H+ Blocker™ ... Can you tell me why everyone’s talking such great stuff about it?
A:Well, this is a rather unique supplement, as it increases carnosine levels to allow higher maintenance of ATP, and intensifies workouts. It also promises to improve peak muscular contractions and fullness during workouts, and influences Type 2 fast twitch fibers (bodybuilders have an abundance of these). It is purported to enhance recovery time between reps, sets and workouts. Like any supplement, H+ Blocker™ can’t change your genetics, but it can give you the tools to start cultivating more Type 2 muscle fiber. The more you have, the more you can build, and so on... Delaying fatigue during workouts is beneficial enough, we all know, so your increased work capacity will equal more reps and more sets and set the stage for higher intensity workouts. Apparently, people who use it also claim that there is no tapering effects or resistance from taking it on a regular basis, so that’s good news too. I don’t know of many things that promise that!