Follow-up studies could also delve much deeper into the actual ingredients included in these supplements. Though the authors mention in their conclusion that muscle-building supplements sometimes contain steroids that are not listed on the label, they also disclose that they did not do any compound analysis during the study whatsoever. That means that if the label claimed a supplement contained certain ingredients, it was taken at face value. And we know from many other studies that this simply isnt true. — summary Ultimately, the results of this study cannot be used to prove a relationship between muscle-building supplements and cancer, and the methods the researchers used leave a lot to be desired. I dont plan on throwing away my supplements just yet. But i also dont plan on sucking down three protein smoothies a day, oodles of creatine, and some steroids thrown in for good measure anytime soon, even if my biceps may suffer slightly.
Androstenedione Androgens in general are associated with health risks, since they are testosterone boosters that actually work, which can increase the risk of androgen-responsive cancers, including testicular and prostate cancer. Just because a supplement is sold over the counter doesnt mean its safe, particularly in the United States, where supplement regulation is more likely to be reactive than proactive. This is the one thing mentioned in the study that Id be particularly concerned about, and I think it would have been interesting to isolate this particular muscle-building supplements effect on cancer, rather than lumping it in with all the rest. Other supplements Other popular pre-workout supplements, like l-carnitine, beta-alanine, and caffeine have been researched for decades and zero cancer risk has been identified in actual research that doesnt rely upon some mysterious questionnaires from a group of male nurses. — more research Is needed Though the methods used in this study are flawed, the results do provide useful evidence because they have revealed a potential relationship between cancer and muscle-building supplements. However, that doesnt mean muscle-building supplements cause cancer or increase the risk. Obviously this article only scratches the surface of the issue, but ultimately: A) much more thorough, high-quality research is needed to confirm any relationship between muscle-building supplements and cancer and; B) as ive said before on podcasts, shoving oodles of protein powder into your gaping. However, moderation in pro-growth dietary supplements, moderation in calories, intermittent fasting, and a smart cycle of growth, repair and recovery is the most intelligent and safe strategy. Furthermore, studies could continue investigating the broad category of muscle-building supplements to break them down into specific groups. That would make it much easier to determine which muscle-building supplements are harmful and which are not.
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This is a staple that should be on everyones grocery list. I recommend either a whey protein isolate, concentrate, or a whey protein blend. In the video clip engels below i explain the differences between the different types of protein powder Click play to watch Video: Note: if you cant watch the embedded video clip above, you can watch it directly on my Channel at: m/watch? Vga94bWEI0nk to build a bigger more muscular physique youll need to consume more protein than the average person. Not more carbohydrates so thats why i personally use and recommend protein powder as the top choice. I actually discourage most guys from using weight gainer Powders because more often then not, the weight youll gain from these drinks is just excess bodyfat. The carbs that are in most weight gainers are simple sugars that will cause an insulin spike and thus promote fat storage. The only time when spiking your insulin levels is a good thing, is right after you finish a hard weight training workout.
Creatine i personally use 5g of creatine daily for its nootropic and strength/power building effects. Creatine has never been conclusively linked to cancer. Early studies suggested a metabolite of creatine (formaldehyde) indicated that formaldehyde could contribute to cancer growth, but follow-up studies showed that the amount was too small to have an effect. Some studies actually suggest creatine can protect against dna damage caused by oxidative stress when it is supplemented in conjunction with exercise, which provides voorkomen further evidence that creatine does not cause cancer. Protein powder Protein has often been associated with cancer risk in the media, due to a number of studies, including the infamous flawed China Study (my fellow blogger Denise minger has pretty thoroughly ripped that study to shred ) which was also the title. Since then, multiple studies have investigated the link between protein powder and cancer, but there is zero evidence to suggest a relationship exists. The only exception is heavy metal contamination, which is rare, but results in a lot of media attention when it occurs, leading people to believe it is a common problem. Thats really only the case if youre using cheap protein powders full of other fillers, artificial sweeteners and nasty additives.
A typical serving of weight gainer powder (which is usually a couple large scoops of powder) will have 60 grams of carbohydrates and 30 grams of protein. Along with a few grams of fat. 3) meal Replacement Powders. These powders are also a combination of protein and carbohydrates. But they generally have a 2 to 1 ratio of protein to carbohydrates. A typical serving of a meal replacement (which usually comes in a pre-packaged individual serving pouch) will have 40 grams of protein and approx. 20 grams of carbs. The best bang for your buck and the one i recommend for most guys. Pure Protein Powder Supplement!
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So there for, bottled Water is the key to winning the. Now we all know that drinking water is important, not only for building muscle, but for life in general. However, this doesnt mean that drinking bottled water is some magic secret that will cause you to build the ultimate body of your dreams. The same thing applies with protein powders and weight gainers. Yes protein is an essential nutrient, one that we all need in order to live. But protein powder doesnt have any special muscle building properties over normal high protein foods. Regardless of what the advertisements say, or who the paid spokesperson is, these products are nothing more then a convenient meal replacement alternative.
So now that weve gotten the marketing hype out of the way, lets get into the meat of the article and answer the question. Protein Powder or weight gainer Which One Is The best? There are 3 main categories of protein supplements: 1) Protein Powders, these powders are almost all isolated or concentrated protein, with only trace amounts of carbohydrate and fat. A typical scoop of protein powder will have 20 grams of protein and only a couple grams of carbs and / or fat. 2) weight gainer Powders, these powders are usually a combination of both carbohydrates and protein. Generally they will have a 2 to 1 ratio of carbohydrates to protein.
But before we can answer this question we need to step back and just look at protein powders and weight gainers for what they really are. A source of quick convenient liquid nutrition. Most advanced bodybuilders, myself included, dont even consider protein powders or weight gainers to be supplements at all, but rather just a convenient food source. For example, do you consider drinking a glass of milk taking supplements? Probably not, well, drinking a protein or weight gainer shake is pretty much the same thing, except its a more concentrated source of liquid nutrition. So dont be fooled by all the hyped up magazine ads that feature jacked up bodybuilders saying that the key to their success is drinking.
Super Duper Muscle builder 4000. You need to read between the lines when it comes to any advertising. For example; just because. Olympia drinks protein shakes, that doesnt automatically mean that the protein shakes are what caused him to win the. To break this down further and show you how supplement ads will sometimes play off this, just look at the following example. Jay cutler drinks bottled water. And, jay cutler won the.
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Whats the difference between protein powders and weight gainers? Which one should you use to help achieve your muscle shakes building goals? I get a lot of questions like this from my online followers. They just want to cut through all the confusion and figure out which one they should use, whats the best value for their money, and how they can maximize their muscle gains. This is a common question I hear: lee, im 24 years old, 510 tall, and weigh 173 pounds. My goal is to bulk up and gain as much muscle as I can. But I dont want to get gain any fat either. Should i use a protein Powder or a weight gainer to help me eten gain lean muscle? Then they usually list out a bunch of different brands of protein powders and weight gainers, and ask me to rank them as to which one is the best.
Since the researchers did not disclose all of the supplements they investigated, it is completely impossible to know how many of the supplements contained androgens, how many have been shown to be safe, and how many were just plain old protein powder. Its also of course completely impossible to know whether participants were using. Some supplement they purchased from an overseas pharmacy, a bottle of pills they grabbed out of the bargain bin at their local drugstore, or something their buddy at the gym handed them in the locker room. Despite the ambiguity and big differences in the investigated supplements, the researchers applied their conclusion to muscle-building supplements as a whole. This doesnt make sense when you consider just how different creatine, whey protein powder, and androstenedione are, not to mention the 27 other mystery supplements. —, previous Research On Cancer and Muscle-building Supplements. Though the above study is flawed, it is still important because there is not very much existing research investigating the link between ergogenic supplements and cancer. There is no amount of research that can conclusively prove a supplement is not linked to cancer, but there is a lot of existing evidence for the effects of the three supplements investigated in this study. Lets check out that evidence, shall we?
The researchers recruited a control group from the same hospitals, using the same demographic criteria, except that the control group participants had not been diagnosed with tgcc. Get, the low Carb Athlete - 100 Free! Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book! Email i'm interested. fat Loss gaining Muscle having More Energy competition racing biohacking Mind body Anti-Aging Injuries/Pain Just Help Getting Started! And the results of this study were deduced from the answers participants gave in the questionnaire. —, the Ambiguity, however, there were a few glaring issues with this study, including one major ambiguity: researchers did not disclose how they voor selected the supplements that qualify as muscle-building supplements. Instead, they reported that there were 30 total supplements asked about on the questionnaire.
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A recent study investigating muscle-building supplements and testicular cancer has been trending online and in the media because the authors reported that using muscle-building supplements was associated with a 65 increased risk for testicular germ cell cancer (tgcc). Moreover, they claim that the study results suggest taking multiple supplements for a longer period of time increases the risk even more. This sounds pretty alarming, especially to me, since on any given day im typically eating about 20-40g of some kind of protein powder like goat whey or a vegan protein, downing about 5g of creatine, and depending on the time of year (and my plans. But just like anything, its huis also important to break down the methods used in the study to determine how the researchers arrived at this conclusion. I relied heavily upon my friends over. Examine research Digest to dig into the details of many of the studies and information youll find below. So lets dive in and take a look, shall we? —, the Study, the authors of the study recruited male hospital residents that had been diagnosed with tgcc (remember, thats the cancer I mentioned earlier) and gave them a questionnaire investigating their supplementation habits.