ATHLEAN-RX MUSCLE STACK | The ultimate supplement stack | ATHLEAN-X

Step 1

Kong, W., Chen, S., et al. Effects of Taurine on Rat Behaviors in Three Anxiety Models. Pharmacology, Biochemistry, and Behavior. February 2006. 83(2), 271-276. El Idrissi, A., Goukarrou, L., et al. Effects of Taurine on Anxiety-Like and Locomotor Behavior of Mice. Advances in Experimental Medicines and Biology. 2009. 643, 207-215. Sung, M., Chang, K. Dietary Taurine and Nutrients Intake and Anthropometric and Body Composition Data by Abdominal Obesity in Korean Male College Student. Advances in Experimental Medicines and Biology. 2009. 643, 429-435. Du., H., You, J., et al. Antiobesity and Hypolipidemic Effects of Lotus Leaf Hot Water Extract with Taurine Supplementation in Rats Fed a High Fat Diet. Journal of Biomedical Sciences. 2010. 17 Suppl 1, S42. Solon, C., Franci, D., et al. Taurine Enhances the Anorexigenic Effects of Insulin in the Hypothalamus of Rats. Amino acids. 2011. Published Ahead of Print. Arruda, A., Milanski, M., et al. Low-Grade Hypothalamic Inflammation Leads to Defective Thermogenesis, Insulin Resistance and Impaired Insulin Secretion. Endocrinology. April 2011. 152(4), 1314-1320. Pina-Zentella, G., de la Rosa, C., et al. Taurine in Adipocytes, Prevents Insulin-Mediated H2O Generation and Activates Pka and Lipolysis. Amino acids. May 2011. Published ahead of Print. Tito, T., Shaffer, S., et al. The Potential Usefulness of Taurine on Diabetes and its Complications. Amino acids. March 2011. Published Ahead of Print. Ricci, L., Valoti, M., et al. Taurine-Like GABA Aminotransferase Inhibitors Prevent Rabbit Brain Slices Against Oxygen-Glucose Deprivation Induced Damage. Amino Acids. June 2011. Published Ahead of Print. Genitle, C., Nivala, A., et al. Experimental Evidence of Therapeutic Potential of Taurine in the Treatment of Nonalcoholic Fatty Liver Disease. American Journal of Physiology. December 2011. Published ahead of Print. Madani, Z., Louchami, K., et al. Dietary Sardine Protein Lowers Insulin Resistance, Leptin and TNF and Beneficially affects adipose Tissue Oxidative Stress in Rats with Fructose-Induced Metabolic Syndrome. International Journal of Molecular Medicine. February 2012. 29(2), 311-318. Yatabe, Y., Miyakawa, S., et al. Effects of Taurine Administration on Exercise. Advances in Experimental Medicines and Biology. 2009. 643, 245-255. Rutherford, J., Spriet, L., et al. The Effect of Acute Taurine Ingestion on Endurance Performance and Metabolism in Well-Trained Cyclists. International Journal of Sport Nutrition and Exercise Metabolism. August 2010. 20(4), 322-329. Hamilton, E., Berg, HJ., et al. The Effect of Taurine Depletion on the Contractile Properties and Fatigue in Fast-Twitch Skeletal Muscle of the Mouse. Amino acids. October 2001. 31(3), 273-280. Silva, L., Silveira, P., et al. Taurine Supplementation Decreases Oxidative Stress in Skeletal Muscle After Eccentric Exercise. Cell Biochemistry and Function. January 2011. 29(1), 43-49. Beyranvand, M., Khalafi, M., et al. Effect of Taurine Supplementation on Exercise Capacity of Patients with Heart Failure. Journal of Cardiology. May 2011. 57(3), 333-335. Rahman, M., Park, H., et al. Taurine Prevents Hypertension and Increases Exercise Capacity in Rats with Fructose-Induced Hypertension. American Journal of Hypertension. May 2011. 24(5), 574-580.

Step 2

The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise A Multi-Ingredient Containing Carbohydrate, Proteins L-Glutamine and L-Carnitine Attenuates Fatigue Perception with No Effect on Performance, Muscle Damage or Immunity in Soccer Players http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0125188 Carvalho-Peixoto J, Alves RC, Cameron LC Glutamine and carbohydrate supplements reduce ammonemia increase during endurance field exercise . Appl Physiol Nutr Metab. (2007) MacLean DA, Graham TE, Saltin B. Branched-chain amino acids augment ammonia metabolism while attenuating protein breakdown during exercise. Am J Physiol 1994;267:E1010-22. Mittleman KD, Ricci MR, Bailey SP. Branched-chain amino acids prolong exercise during heat stress in men and women. Med Sci Sports Exerc 1998;30:83-91. Blomstrand E, Hassmen P, Ekblom B, et al. Administration of branched-chain amino acids during sustained exercise-effects on performance and on plasma concentration of some amino acids. Eur J Appl Physiol 1991;63:83-8. Plaitakis A, Smith J, Mandeli J, et al. Pilot trial of branched-chain amino acids in amyotrophic lateral sclerosis. Lancet 1988;1:1015-8. Soreide E, Skeie B, Kirvela O, et al. Branched-chain amino acid in chronic renal failure patients: respiratory and sleep effects. Kidney Int 1991;40:539-43.

Step 3

Supplementation "Bodybuilding For You", 2002 Glutamine FAQ's "The Ministry of Fitness", 2000 Glutamine Q&A "Pas-Fitness", New Castle, DE, 2002 "The Healing Nutrients Within", E R Braverman & C C Pfeiffer, Keats, 1987. Elia M, Lunn PG. The use of glutamine in the treatment of gastrointestinal disorders in man. Nutrition, 13;7-8:743-747 1997. Keast D, et al. depression of plasma glutamine concentration after exercise stress and its possible influence on the immune system. Med J Aust, 162;1:15-18 1995. Quest Health Library, "l-glutamine", 2000.

Step 4

Lee E.C., et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010 Jul 19; 7: 27. Trepanowski, J. F, et al. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. J Strength Cond Res. 2011 Dec; 25(12): 3461-71 Pryor, J. L., et al. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. 2012 Apr 3; 9(1): 12. Apicella, J. M., et al. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Eur J Appl Physiol. 2013 Mar; 113(3): 793-802. Cholewa, J. M., et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22; 10(1): 39.

Step 5

Anti-stress effect of theanine on students during pharmacy practice: Positive correlation among salivary α-amylase activity, trait anxiety and subjective stress Psychological effects of dietary components of tea: caffeine and L-theanine The effects of L-theanine, caffeine and their combination on cognition and mood Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses Method of treating extreme physical or mental stress using L-theanine to obtain accelerated regeneration L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performance L-Theanine promotes nitric oxide production in endothelial cells through eNOS phosphorylation L-theanine, a natural constituent in tea, and its effect on mental state. Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task. L-theanine and caffeine improve task switching but not intersensory attention or subjective alertness. The effects of L-theanine on alpha-band oscillatory brain activity during a visuo-spatial attention task. L-Theanine extends lifespan of adult Caenorhabditis elegans Eschenauer, Gregory, and Burgunda V. Sweet. "Pharmacology And Therapeutic Uses Of Theanine." American Journal of Health-System Pharmacy 63.1 (2006): 26. Academic Search Elite. Web. 12 Sept. 2012 Improving mental regeneration after physical exercise Herbal Extracts and Phytochemicals: Plant Secondary Metabolites and the Enhancement of Human Brain Function http://www.smarternootropics.com/table-of-contents/l-theanine/

Step 6

Lee E.C., et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010 Jul 19; 7: 27. Trepanowski, J. F, et al. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. J Strength Cond Res. 2011 Dec; 25(12): 3461-71 Pryor, J. L., et al. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. 2012 Apr 3; 9(1): 12. Apicella, J. M., et al. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Eur J Appl Physiol. 2013 Mar; 113(3): 793-802. Cholewa, J. M., et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22; 10(1): 39.

Step 7

Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006). Effect of creatine and ß-alanine supplementation on performance and endocrine responses in strength/power athletes. International Journal of Sport Nutrition and Exercise Metabolism, 16, 430-446. Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-durationBeta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutrition Research, 28(1), 31-35. Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, and Wise JA. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids 34: 547-554, 2008. Stout, J. R., Graves, B. S., Smith, A. E., Hartman, M. J., Cramer, J. T., Beck, T. W., & Harris, R. C. (2008). The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 years): a double-blind randomized study.Journal of the International Society of Sports Nutrition, 5(1), 1-6. Zoeller, R. F., Stout, J. R., O'kroy, J. A., Torok, D. J., & Mielke, M. (2007). Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion.Amino Acids, 33(3), 505-510. Hill, C. A., Harris, R. C., Kim, H. J., Harris, B. D., Sale, C., Boobis, L. H., ... & Wise, J. A. (2007). Influence of ?-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids, 32(2), 225-233. Smith, A. E., Walter, A. A., Graef, J. L., Kendall, K. L., Moon, J. R., Lockwood, C. M., ... & Stout, J. R. (2009). Effects of ?-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition, 6(1), 1-9. Kern, B., & Robinson, T. (2009). Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Journal of the International Society of Sports Nutrition, 6, 1-2. Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR, Harris RC, and O'Kroy J. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids 32: 381-386, 2007. Donovan, T., Ballam, T., Morton, J. P., & Close, G. L. (2012). B-alanine improves punch force and frequency in amateur boxers during a simulated contest. International Journal of Sport Nutrition and Exercise Metabolism, 22(5), 331-337. Artioli GG, Gualano B, Smith A, Stout J, and Lancha AH, Jr.(201). Role of beta-alanine supplementation on muscle carnosine and exercise performance. Medicine and Science in Sports and Exercise. 42, 1162-1173. Harris, R. C., Tallon, M. J., Dunnett, M., Boobis, L., Coakley, J., Kim, H. J., ... & Wise, J. A. (2006). The absorption of orally supplied B-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino acids, 30(3), 279-289.

Step 8

Performance and Relieves Muscle Soreness. The Journal of Strength & Conditioning Research 2010;24(5):1215-22 10.519/JSC.0b013e3181cb28e0. Orozco-Gutierrez JJ, Castillo-Martinez L, Orea-Tejeda A, et al. Effect of L-arginine or L-citrulline oral supplementation on blood pressure and right ventricular function in heart failure patients with preserved ejection fraction. Cardiology journal 2010;17(6):612-8. Sureda A, Cordova A, Ferrer M, Perez G, Tur J, Pons A. l-Citrulline-malate influence over branched chain amino acid utilization during exercise. European Journal of Applied Physiology 2010;110(2):341-51. doi: 10.1007/s00421-010-1509-4. Effects of L-citrulline oral supplementation on polymorphonuclear neutrophils oxidative burst and nitric oxide production after exercise. Free Radical Research 2009;43(9):828-35. doi: doi:10.1080/10715760903071664.

Step 9

Nelson, A. G., Arnall, D. A., Kokkonen, J., Day, R., & Evans, J. (2001). Muscle glycogen supercompensation is enhanced by prior creatine supplementation. Medicine and Science in Sports and Exercise, 33(7), 1096-1100. Santos, R. V. T., Bassit, R. A., Caperuto, E. C., & Rosa, L. C. (2004). The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sciences, 75(16), 1917-1924. Lopez, R. M., Casa, D. J., McDermott, B. P., Ganio, M. S., Armstrong, L. E., & Maresh, C. M. (2009). Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses.Journal of Athletic Training, 44(2), 215. Johnell, O., & Kanis, J. A. (2006). An estimate of the worldwide prevalence and disability associated with osteoporotic fractures. Osteoporosis International,17(12), 1726-1733. Melton, L. J., Atkinson, E. J., O'Connor, M. K., O'Fallon, W. M., & Riggs, B. L. (1998). Bone density and fracture risk in men. Journal of Bone and Mineral Research, 13(12), 1915-1923. Melton, J. L. (1995). Perspectives: how many women have osteoporosis now?. Journal of Bone and Mineral Research, 10(2), 175-177. Center, J. R., Nguyen, T. V., Schneider, D., Sambrook, P. N., & Eisman, J. A. (1999). Mortality after all major types of osteoporotic fracture in men and women: an observational study. The Lancet, 353(9156), 878-882. Chilibeck, P.D., Chrusch, M.J., Chad, K.E., Shawn Davison, K., & Burke, D.G. (2005). Creatine monohydrate and resistance training increase bone mineral content and density in older men. Journal of Nutrition Health and Aging, 9(5), 352-3. Gualano, B., de Salles Painneli, V., Roschel, H., Artioli, G. G., Junior, M. N., Lucia de Sa Pinto, A., ... & Lancha, A. H. J. (2011). Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Medicine and Science in Sports and Exercise, 43(5), 770-778. Gualano, B., Novaes, R. B., Artioli, G. G., Freire, T. O., Coelho, D. F., Scagliusi, F. B., ... & Lancha Jr, A. H. (2008). Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training. Amino Acids, 34(2), 245-250. Op't Eijnde, B., Ursø, B., Richter, E. A., Greenhaff, P. L., & Hespel, P. (2001). Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Diabetes, 50(1), 18-23. Johnston, A. P., Burke, D. G., MacNeil, L. G., & Candow, D. G. (2009). Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance. The Journal of Strength & Conditioning Research, 23(1), 116-120. Dechent, P., Pouwels, P. J. W., Wilken, B., Hanefeld, F., & Frahm, J. (1999). Increase of total creatine in human brain after oral supplementation of creatine-monohydrate. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 277(3), R698-R704. Watanabe, A., Kato, N., & Kato, T. (2002). Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neuroscience Research, 42(4), 279-285. Rahimi, R. (2011). Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exercise. The Journal of Strength & Conditioning Research, 25(12), 3448-3455. Sullivan, P. G., Geiger, J. D., Mattson, M. P., & Scheff, S. W. (2000). Dietary supplement creatine protects against traumatic brain injury. Annals of Neurology, 48(5), 723-729. Scheff, S. W., & Dhillon, H. S. (2004). Creatine-enhanced diet alters levels of lactate and free fatty acids after experimental brain injury. Neurochemical Research, 29(2), 469-479. Sakellaris, G., Kotsiou, M., Tamiolaki, M., Kalostos, G., Tsapaki, E., Spanaki, M., ... & Evangeliou, A. (2006). Prevention of complications related to traumatic brain injury in children and adolescents with creatine administration: an open label randomized pilot study. Journal of Trauma and Acute Care Surgery, 61(2), 322-329. Sakellaris, G., Nasis, G., Kotsiou, M., Tamiolaki, M., Charissis, G., & Evangeliou, A. (2008). Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study. Acta Paediatrica, 97(1), 31-34. Smith, R. N., Agharkar, A. S., & Gonzales, E. B. (2014). A review of creatine supplementation in age-related diseases: more than a supplement for athletes. F1000Research, 3.

Step 10

Wurtman, RJ, and Lewis MC. Exercise, plasma composition and neurotransmission. In: Advances in Nutrition and Top Sport, edited by Brouns F.. Basel: Karger, 1991, vol. 32, p. 94-109. Romanowski, W, and Grabiec S. The role of serotonin in the mechanism of central fatigue. Acta Physiol Pol 25: 127-134, 1974. Lieberman, HR, Corkin S, Spring BJ, Wurtman RJ, and Growden JH. The effects of dietary neurotransmitter precursors on human behavior. Am J Clin Nutr 42: 366-370, 1985. Banderet, LE, and Lieberman HR. Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans. Brain Res Bull 22: 759-762, 1989. Gelenberg AJ, Gibson CJ, Wojcik JD. Neurotransmitter precursors for the treatment of depression. Psychopharmacol Bull 1982;18:7-18. Meyer JS, Welch KMA, Deshmuckh VD, et al. Neurotransmitter precursor amino acids in the treatment of multi-infarct dementia and Alzheimer's disease. J Am Geriatr Soc 1977;7:289-98.

Step 11

Lee E.C., et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010 Jul 19; 7: 27.Trepanowski, J. F, et al. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. J Strength Cond Res. 2011 Dec; 25(12): 3461-71Pryor, J. L., et al. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. 2012 Apr 3; 9(1): 12.Apicella, J. M., et al. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Eur J Appl Physiol. 2013 Mar; 113(3): 793-802.Cholewa, J. M., et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22; 10(1): 39.

Step 12

Azuma J, Takahisa K, Awata N, Ohta H, Hamaguchi H, Harada H, Takihara K, Hasegawa H, Yamagami R, Ishiyama T, Iwata H, Kishimoto S (1985) Therapeutic effect of taurine in congestive heart failure: a double-blind crossover trial. Clin Cardiol 8: 276–282Baba A, Lee E, Tatsuno T, Iwata H (1982) Cysteine sulfinic acid in the central nervous system: antagonistic effect of taurine on cysteine sulfinic acid-stimulated formation of cyclic AMP in guinea pig hippocampal slices. J Neurochem 38: 1280–1285Bousquet P, Feldman J, Bloch R, Schwartz J (1981) Tag antagonises the central cardiovascular effects of taurine. J Pharmacol Exp Ther 219: 213–218Chazov EI, Malchikova LS, Lipiva NV, Asafov GB, Smirnov VN (1974) Taurine and electrical activity of the heart. Circ Res 35: 11–21Costill DL, Palsky GP, Fink WJ (1978) Effects of caffeine ingestion on metabolism and exercise performance. Med Sci Sports 10: 155Franconi F, Stendardi MI, Failli P, Antonini G, Bennardini F, Matucci R, Manzini S, Giotti A (1983) Taurine antagonizes the alpha-adrenergic positive inotropic effect of phenylephrine. In:Kuriyama K, Huxtable RJ, Iwata H (eds) Sulfur amino acids: Biochemical and clinical aspects: 51–60 Geiß K-R, Jester I, Askali F, Förster H, Hamm M, Böhmer D (1993) Auswirkungen fruktose- und glukosehaltiger Getränke auf die körperliche Leistungsfähigkeit bei 9 Triathleten. Dtsch Sportärztekongreß Paderborn (publication in preparation)Geiß K-R, Nöcker J, Waag K-L, Queeney D (1991) Individual calorie calculation and sportspecific nutrient distribution in 100 high-performance athletes to increase performance. Int J Sports Med 12: 122 Huxtable RJ, Bressler R (1973) Effect of taurine on a muscle intracellular membrane. Biochim Biophys Acta 323: 573–583Huxtable RJ (1992) Physiological actions of taurine. Physiological Rev 72 1: 128 IBL (1993) Radioimmunoassays zur quantitativen Bestimmung der Katecholamine Noradrenalin und Adrenalin in Plasma und Urin. dbm bulletin: 1–20 Inoue A, Takahashi H, Lee L, Iyoda I, Sasaki S, Ijichi H (1985) Centrally induced vasodepressor and sympathetic nerve responses to taurine. Jpn Circ J 49: 1180–1184 Jacobs DS (ed) (1988) Laboratory test handbook. Laxi-Comp/Mosby, Cleveland, p 139 Livesey JH, Hodgkinson SC, Roud HR, Donald RA (1980) hGH-analysing methods. Clin Biochem 13: 151 Mal'Chikova LS, Elizarova EP (1981) Taurine and cAMP content in the heart. Kardiologiya 21: 85–89 Mal'Chikova LS, Speranskaia NV, Elizarova EP (1979) Effect of taurine on the cAMP and cGMP content in the rat heart in stress. Byull Eksp Biol Med 87: 134–137Muramatsu M, Kakita K, Kuriyama K (1978) Amodulating tole of taurine on release of acetyl choline and norapinephrine from neuronal tissue. Jpn J Pharmacol 28: 259–268 Ono M, Watanabe M, Minato K (1987) Effects of taurine on the metabolism under physical exercise. Sulfur Amino Acids 10: 183–186 Pasantes-Morales H (1982) Taurine-calcium interactions in frog rod outer segments; taurine effects on an ATP-dependent calcium translocation process. Vision Res 22: 1487–1493 Pasantes-Morales H, Martin DL, Ordonez A (1982) Taurine activation of a bicarbonatcdependent, ATP-supported calcium uptake in frog rod outer segments. Neurochem Res 7: 317–328 Sherman WM, Brodowicz GR, Wright DA, Allen WK, Simonsen J, Dernbach A (1989) Effects of 4th preexercise carbohydrate feedings on cycling performance. Med Sci Sports Exer 21: 598–604 Trout DL, Estes EH, Friedberg SJ (1969) Microdetermination of long chain fatty acids in plasma and tissues. J Lipid Res 1: 199

Step 13

Duncan, M. J., Smith, M., Cook, K., & James, R. S. (2012). The acute effect of a caffeine-containing energy drink on mood state, readiness to invest effort, and resistance exercise to failure. The Journal of Strength & Conditioning Research, 26(10), 2858-2865.Trexler, E. T., Smith-Ryan, A. E., Roelofs, E. J., Hirsch, K. R., & Mock, M. G. (2015). Effects of coffee and caffeine anhydrous on strength and sprint performance. European Journal of Sport Science, 1-9.Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. The Journal of Strength & Conditioning Research, 20(3), 506-510.Sökmen, B., Armstrong, L. E., Kraemer, W. J., Casa, D. J., Dias, J. C., Judelson, D. A., & Maresh, C. M. (2008). Caffeine use in sports: considerations for the athlete. The Journal of Strength & Conditioning Research, 22(3), 978-986.Church, D. D., Hoffman, J. R., LaMonica, M. B., Riffe, J. J., Hoffman, M. W., Baker, K. M., ... & Stout, J. R. (2015). The effect of an acute ingestion of Turkish coffee on reaction time and time trial performance. Journal of the International Society of Sports Nutrition, 12(1), 1-11.Hurley, C. F., Hatfield, D. L., & Riebe, D. A. (2013). The effect of caffeine ingestion on delayed onset muscle soreness. The Journal of Strength & Conditioning Research, 27(11), 3101-3109.Pedersen, D. J., Lessard, S. J., Coffey, V. G., Churchley, E. G., Wootton, A. M., Watt, M. J., & Hawley, J. A. (2008). High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. Journal of Applied Physiology, 105(1), 7-13.Gahreman, D., Wang, R., Boutcher, Y., & Boutcher, S. (2015). Green Tea, Intermittent Sprinting Exercise, and Fat Oxidation. Nutrients, 7(7), 5646-5663.Hodgson, A. B., Randell, R. K., & Jeukendrup, A. E. (2013). The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms. Advances in Nutrition: An International Review Journal, 4(2), 129-140.Vaughan, R. A., Conn, C. A., & Mermier, C. M. (2014). Effects of commercially available dietary supplements on resting energy expenditure: a brief report. ISRN nutrition, 2014.Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., ... & Wildman, R. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 5.

Step 14

Amino acid mixture improves training efficiency in athletes M Ohtani, M Sugita, K Maruyama - The Journal of nutrition, 2006 - Am Soc Nutrition Juhn, M. Popular Sports Supplements and Ergogenic Aids. 2003. Manninen, A. Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink. 2006. Mero, A. Leucine Supplementation and Intensive Training. 1999. Schwenk, T. When Food Becomes A Drug: Nonanabolic Nutritional Supplement Use in Athletes. 2003. Bassit, R. Branched-chain amino acid supplementation and the immune response of long-distance athletes. 2002. Blomstrand, E. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. 2006. Crowe, M. Effects of dietary leucine supplementation on exercise performance. 2006. Layman, D. The Role of Leucine in Weight Loss Diets and Glucose Homeostasis. 2003. Norton, L. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. 2006. Meeusen, R. Central FatigueThe Serotonin Hypothesis and Beyond. 2006. Shimomura, Y. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. 2004. 12. Amino acid supplements and recovery from high-intensity resistance training CPM Sharp, DR Pearson - The Journal of Strength & Conditioning …, 2010 - journals.lww.com 13. The effects of amino acid supplementation on hormonal responses to resistance training overreaching WJ Kraemer, NA Ratamess, JS Volek, K Häkkinen… - Metabolism, 2006 - Elsevier 14. The effects of amino acid supplementation on muscular performance during resistance training overreaching. NA Ratamess, WJ Kraemer, JS Volek… - The Journal of …, 2003 - journals.lww.com

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