Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube
This episode is one of the 37 chapters of the new third edition of my bestselling fitness books Bigger Leaner Stronger and Thinner Leaner Stronger, which is now live everywhere you can buy books online.
I’m thrilled to release this new edition of the book because it has been in the making for about four years now, and has been reorganized and rewritten from scratch to make it as clear, practical, and effective as possible.
Even more exciting, however, is the eBooks are currently on sale on Amazon for just 99 cents and when you forward your purchase receipt to [email protected], you’ll be entered to win over $6,000 in free prizes, including . . .
- An all-expenses-paid trip to meet me and my team in Washington DC.
- Apple Watch Series 4
- Vyper 2.0 High-Intensity Vibrating Fitness Roller
- Bose Soundsport Headphones
- NoBull training shoes
- And more…
To get in on this deal, search your local Amazon site for Bigger Leaner Stronger or Thinner Leaner Stronger and navigate to the Kindle book or simply go to www.biggerleanerstronger.com or www.thinnerleanerstronger.com and you’ll be automatically forwarded to it.
Then, buy the book for just 99 cents and forward your receipt to [email protected] and you’ll be automatically entered into the giveaway.
You have to act fast, though, because the sale and giveaway ends on July 22nd, so don’t put it off for later and then forget! Head over to Amazon now!
Oh and you can also gain additional entries in the giveaway by helping spread the word on social media. You can learn more about that at www.biggerleanerstronger.com/launch or www.thinnerleanerstronger.com/launch.
Alright, let’s get to the episode. I hope you like it!
Supplements aren’t nearly as important as some people would have you believe. The right ones can help speed up your results, but even then, they’re supplementary, not vital.
So the first thing you need to know is you don’t need supplements. Absolutely none are necessary for reaching your health and fitness goals.
That said, you should consider including several supplements in your regimen because sound scientific research has proven they can help you build muscle and lose fat faster, boost workout performance and postworkout recovery, and improve your general health and well-being.
Click the player below to learn more!
Mentioned on the show:
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- X, T., J, L., W, D., P, L., L, L., C, L., Y, Z., J, H., & D, L. (2013). The cardioprotective effects of citric Acid and L-malic Acid on myocardial ischemia/reperfusion injury. Evidence-Based Complementary and Alternative Medicine : ECAM, 2013. https://doi.org/10.1155/2013/820695
- JL, W., QP, W., JM, H., R, C., M, C., & JB, T. (2007). Effects of L-malate on physical stamina and activities of enzymes related to the malate-aspartate shuttle in liver of mice. Physiological Research, 56(2), 213–220. https://doi.org/10.33549/PHYSIOLRES.930937
- R, B., A, S., JA, T., & A, P. (2012). The effect of nitric-oxide-related supplements on human performance. Sports Medicine (Auckland, N.Z.), 42(2), 99–117. https://doi.org/10.2165/11596860-000000000-00000
- D, P.-J., E, B., & RR, W. (2004). Potential ergogenic effects of arginine and creatine supplementation. The Journal of Nutrition, 134(10 Suppl). https://doi.org/10.1093/JN/134.10.2888S
- E, C., P, C., & L, C. (2007). Citrulline and the gut. Current Opinion in Clinical Nutrition and Metabolic Care, 10(5), 620–626. https://doi.org/10.1097/MCO.0B013E32829FB38D
- D, B., JP, M., B, G., S, C.-G., ME, L. G., & PJ, C. (2002). Citrulline/malate promotes aerobic energy production in human exercising muscle. British Journal of Sports Medicine, 36(4), 282–289. https://doi.org/10.1136/BJSM.36.4.282
- J, P.-G., & PM, J. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222. https://doi.org/10.1519/JSC.0B013E3181CB28E0
- Smith, A. E., Walter, A. A., Graef, J. L., Kendall, K. L., Moon, J. R., Lockwood, C. M., Fukuda, D. H., Beck, T. W., Cramer, J. T., & Stout, J. R. (2009). Effects of β-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, 5. https://doi.org/10.1186/1550-2783-6-5
- RM, H., B, S., G, B., RC, H., & C, S. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), 25–37. https://doi.org/10.1007/S00726-011-1200-Z
- JR, H., G, L., JR, S., MW, H., N, S., P, R., DS, M., DH, F., I, S., E, C., & I, O. (2015). β-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers. Amino Acids, 47(3), 627–636. https://doi.org/10.1007/S00726-014-1896-7
- W, A., & GJ, V. (2009). Exercise and fatigue. Sports Medicine (Auckland, N.Z.), 39(5), 389–422. https://doi.org/10.2165/00007256-200939050-00005
- FC, T., CC, C., & PL, K. (2014). Contribution of creatine to protein homeostasis in athletes after endurance and sprint running. European Journal of Nutrition, 53(1), 61–71. https://doi.org/10.1007/S00394-013-0498-6
- G, P., S, M., D, M., KE, Y., & MA, T. (2001). Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis. Journal of Applied Physiology (Bethesda, Md. : 1985), 91(3), 1041–1047. https://doi.org/10.1152/JAPPL.2001.91.3.1041
- A, S., NJ, Y., R, S., S, M., & MA, T. (2008). Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. Physiological Genomics, 32(2), 219–228. https://doi.org/10.1152/PHYSIOLGENOMICS.00157.2007
- MD, D., AJ, A., R, M., DE, B., DO, J., & L, S. (2011). AMPK and substrate availability regulate creatine transport in cultured cardiomyocytes. American Journal of Physiology. Endocrinology and Metabolism, 300(5). https://doi.org/10.1152/AJPENDO.00554.2010
- GJ, G., C, B., JH, V., S, K., JH, W., & LH, van den B. (2005). Few adverse effects of long-term creatine supplementation in a placebo-controlled trial. International Journal of Sports Medicine, 26(4), 307–313. https://doi.org/10.1055/S-2004-817917
- RA, B., CH, P., KF, V., AJ, S., LR, S., & R, C. (2010). Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity. European Journal of Applied Physiology, 108(5), 945–955. https://doi.org/10.1007/S00421-009-1305-1
- JM, E., JR, S., GA, M., NJ, S., KA, I., AN, G., & R, G. (2005). Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women. Journal of Strength and Conditioning Research, 19(4), 756–763. https://doi.org/10.1519/R-16924.1
- JS, V., NA, R., MR, R., AL, G., DN, F., MM, M., TP, S., MJ, S., K, H., & WJ, K. (2004). The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. European Journal of Applied Physiology, 91(5–6), 628–637. https://doi.org/10.1007/S00421-003-1031-Z
- JD, B. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198–226. https://doi.org/10.1123/IJSNEM.13.2.198
- R, K., A, E., A, M., PN, P., N, R., H, W., L, T., R, V. der G., & AJ, L. (2004). Mucuna pruriens in Parkinson’s disease: a double blind clinical and pharmacological study. Journal of Neurology, Neurosurgery, and Psychiatry, 75(12), 1672–1677. https://doi.org/10.1136/JNNP.2003.028761
- HM, C., JM, S., & JV, C. (2003). Effect of deer velvet on sexual function in men and their partners: a double-blind, placebo-controlled study. Archives of Sexual Behavior, 32(3), 271–278. https://doi.org/10.1023/A:1023469702627
- ME, P., JF, Y., SC, M., & SE, B. (2008). Growth hormone isoform responses to GABA ingestion at rest and after exercise. Medicine and Science in Sports and Exercise, 40(1), 104–110. https://doi.org/10.1249/MSS.0B013E318158B518
- DW, W., & SM, P. (2012). Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. European Journal of Applied Physiology, 112(7), 2693–2702. https://doi.org/10.1007/S00421-011-2246-Z
- DS, W., & B, L. (2013). D-aspartic acid supplementation combined with 28 days of heavy resistance training has no effect on body composition, muscle strength, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained men. Nutrition Research (New York, N.Y.), 33(10), 803–810. https://doi.org/10.1016/J.NUTRES.2013.07.010
- Topo, E., Soricelli, A., D’Aniello, A., Ronsini, S., & D’Aniello, G. (2009). The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology : RB&E, 7, 120. https://doi.org/10.1186/1477-7827-7-120
- K, K., MK, P., H, G., J, M., & W, S. (2009). Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. European Journal of Clinical Nutrition, 63(1), 65–70. https://doi.org/10.1038/SJ.EJCN.1602899
- C, S., N, B., C, E., E, S., & M, S. (2008). Short term impact of Tribulus terrestris intake on doping control analysis of endogenous steroids. Forensic Science International, 178(1). https://doi.org/10.1016/J.FORSCIINT.2008.01.003
- RR, W. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/S12970-017-0184-9
- JJ, H., CM, L., & JR, S. (2010). Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism, 7. https://doi.org/10.1186/1743-7075-7-51
- A, M., AX, B., E, de K., B, R., H, L., & CY, G. (1997). Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. International Journal of Sports Medicine, 18(1), 47–55. https://doi.org/10.1055/S-2007-972594
- PC, C. (2006). Branched-chain amino acids and immunity. The Journal of Nutrition, 136(1 Suppl). https://doi.org/10.1093/JN/136.1.288S
- MA, S., DM, B., & DE, M. (1984). Regulation of valine metabolism in man: a stable isotope study. The American Journal of Clinical Nutrition, 40(6), 1224–1234. https://doi.org/10.1093/AJCN/40.6.1224
- M, D., QW, S., MJ, Z., & SP, F. (2007). Leucine stimulates mammalian target of rapamycin signaling in C2C12 myoblasts in part through inhibition of adenosine monophosphate-activated protein kinase. Journal of Animal Science, 85(4), 919–927. https://doi.org/10.2527/JAS.2006-342
- CM, B., JC, M., JM, M., AG, M., JW, O., CM, T., CM, W., & VG, W. (1988). Activities of octopamine and synephrine stereoisomers on alpha-adrenoceptors. British Journal of Pharmacology, 93(2), 417–429. https://doi.org/10.1111/J.1476-5381.1988.TB11449.X
- S, H., KR, F., G, C., N, L., S, P.-C., & DB, A. (2006). Citrus aurantium and synephrine alkaloids in the treatment of overweight and obesity: an update. Obesity Reviews : An Official Journal of the International Association for the Study of Obesity, 7(1), 79–88. https://doi.org/10.1111/J.1467-789X.2006.00195.X
- BC, N., K, P., KE, S., & LC, S. (2007). Mass spectrometric determination of the predominant adrenergic protoalkaloids in bitter orange (Citrus aurantium). Journal of Agricultural and Food Chemistry, 55(24), 9769–9775. https://doi.org/10.1021/JF072030S
- J, G., M, T., M, B., D, R., M, G., & M, L. (1988). Alpha 2-antagonist compounds and lipid mobilization: evidence for a lipid mobilizing effect of oral yohimbine in healthy male volunteers. European Journal of Clinical Investigation, 18(6), 587–594. https://doi.org/10.1111/J.1365-2362.1988.TB01272.X
- M J Millan, A Newman-Tancredi, V Audinot, D Cussac, F Lejeune, J P Nicolas, F Cogé, J P Galizzi, J A Boutin, J M Rivet, A Dekeyne, & A Gobert. (n.d.). Agonist and antagonist actions of yohimbine as compared to fluparoxan at alpha(2)-adrenergic receptors (AR)s, serotonin (5-HT)(1A), 5-HT(1B), 5-HT(1D) and dopamine D(2) and D(3) receptors. Significance for the modulation of frontocortical monoaminergic transmission and depressive states - PubMed. Retrieved August 31, 2021, from https://pubmed.ncbi.nlm.nih.gov/10611634/
- KN, M., F, K., & KN, F. (2012). Marked resistance of femoral adipose tissue blood flow and lipolysis to adrenaline in vivo. Diabetologia, 55(11), 3029–3037. https://doi.org/10.1007/S00125-012-2676-0
- AD, S. (1993). Structure, function, and regulation of adrenergic receptors. Protein Science : A Publication of the Protein Society, 2(8), 1198–1209. https://doi.org/10.1002/PRO.5560020802
- RJ, L. (1979). Direct binding studies of adrenergic receptors: biochemical, physiologic, and clinical implications. Annals of Internal Medicine, 91(3), 450–458. https://doi.org/10.7326/0003-4819-91-3-450
- SM, O. (2006). Yohimbine: the effects on body composition and exercise performance in soccer players. Research in Sports Medicine (Print), 14(4), 289–299. https://doi.org/10.1080/15438620600987106
- Robertson, D., Wade, D., Workman, R., Woosley, R. L., & Oates, J. A. (1981). Tolerance to the humoral and hemodynamic effects of caffeine in man. Journal of Clinical Investigation, 67(4), 1111. https://doi.org/10.1172/JCI110124
- KJ, A., B, Z.-M., P, P., K, A., & E, J. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. The American Journal of Clinical Nutrition, 33(5), 989–997. https://doi.org/10.1093/AJCN/33.5.989
- R, M.-R., J, G. P., Á, L.-S., JF, O., & VE, F.-E. (2012). Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men. PloS One, 7(4). https://doi.org/10.1371/JOURNAL.PONE.0033807
- A, A., S, T., S, C., P, H., L, B., & J, M. (1990). Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. The American Journal of Clinical Nutrition, 51(5), 759–767. https://doi.org/10.1093/AJCN/51.5.759
- VL, D. S., FR, M., NE, Z., F, G.-R., MJ, D., & L, G.-F. (2015). Effects of acute caffeine ingestion on resistance training performance and perceptual responses during repeated sets to failure. The Journal of Sports Medicine and Physical Fitness, 55(5), 383–389. https://pubmed.ncbi.nlm.nih.gov/26068323/
- TA, A., RL, R., & K, F. (2008). Effect of caffeine ingestion on one-repetition maximum muscular strength. European Journal of Applied Physiology, 102(2), 127–132. https://doi.org/10.1007/S00421-007-0557-X
- DL, R., & ND, C. (2016). Effect of Coffee and Caffeine Ingestion on Resistance Exercise Performance. Journal of Strength and Conditioning Research, 30(10), 2892–2900. https://doi.org/10.1519/JSC.0000000000001382
- CA, F., NM, A., J, S. J., CF, B., JD, de A. C., & WC, F. (2018). Performance of muscle strength and fatigue tolerance in young trained women supplemented with caffeine. The Journal of Sports Medicine and Physical Fitness, 58(3), 249–255. https://doi.org/10.23736/S0022-4707.17.06615-4
- TW, B., TJ, H., RJ, S., GO, J., DJ, H., JW, C., & MH, M. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. Journal of Strength and Conditioning Research, 20(3), 506–510. https://doi.org/10.1519/18285.1
- M, D., & PM, S. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scandinavian Journal of Medicine & Science in Sports, 15(2), 69–78. https://doi.org/10.1111/J.1600-0838.2005.00445.X
- C, M., Y, S., M, H., S, I., T, T., & H, O. (2005). Anti-obese action of raspberry ketone. Life Sciences, 77(2), 194–204. https://doi.org/10.1016/J.LFS.2004.12.029
- AC, W., AC, B., RN, C., Z, Z., & DA, S. (2007). The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain. International Journal of Obesity (2005), 31(3), 481–487. https://doi.org/10.1038/SJ.IJO.0803437
- I, O., R, T., & E, E. (2011). The use of green coffee extract as a weight loss supplement: a systematic review and meta-analysis of randomised clinical trials. Gastroenterology Research and Practice, 2011. https://doi.org/10.1155/2011/382852
- I, O., SK, H., R, P., B, W., & E, E. (2011). The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials. Journal of Obesity, 2011. https://doi.org/10.1155/2011/509038
- ER, M., R, P.-B., D, D., RA, R., LJ, A., & E, G. (2005). Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality. Annals of Internal Medicine, 142(1). https://doi.org/10.7326/0003-4819-142-1-200501040-00110
- GK, S. (2017). Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. Journal of Nutrition and Metabolism, 2017. https://doi.org/10.1155/2017/6254836
- AT, E., & SL, B. (2008). Vitamin K intake and atherosclerosis. Current Opinion in Lipidology, 19(1), 39–42. https://doi.org/10.1097/MOL.0B013E3282F1C57F
- JB, B., BB, F., VL, F., CM, W., & SH, Z. (2017). Impact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. Adults. Nutrients, 9(8). https://doi.org/10.3390/NU9080849
- L, C., SB, E., A, S., N, M., S, L., BA, W., JH, O., & J, B.-M. (2005). Origins and evolution of the Western diet: health implications for the 21st century. The American Journal of Clinical Nutrition, 81(2), 341–354. https://doi.org/10.1093/AJCN.81.2.341
- V, T., A, B., EL, P., O, E., SQ, W., & AC, H. (2010). Estimated equivalency of vitamin D production from natural sun exposure versus oral vitamin D supplementation across seasons at two US latitudes. Journal of the American Academy of Dermatology, 62(6), 929.e1-929.e9. https://doi.org/10.1016/J.JAAD.2009.07.028
- MF, H. (2004). Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. The American Journal of Clinical Nutrition, 79(3), 362–371. https://doi.org/10.1093/AJCN/79.3.362
- B, D.-H., A, M., JP, B., S, B., P, B., GE, F., RG, J., P, L., J, M.-T., & N, Y. (2010). IOF position statement: vitamin D recommendations for older adults. Osteoporosis International : A Journal Established as Result of Cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 21(7), 1151–1154. https://doi.org/10.1007/S00198-010-1285-3
- Wacker, M., & Holick, M. F. (2013). Vitamin D—Effects on Skeletal and Extraskeletal Health and the Need for Supplementation. Nutrients, 5(1), 111. https://doi.org/10.3390/NU5010111
- JH, S., Y, I., & T, M. (1997). Oxidative stability of docosahexaenoic acid-containing oils in the form of phospholipids, triacylglycerols, and ethyl esters. Bioscience, Biotechnology, and Biochemistry, 61(12), 2085–2088. https://doi.org/10.1271/BBB.61.2085
- J, D., & HO, B. (1979). Haemostatic function and platelet polyunsaturated fatty acids in Eskimos. Lancet (London, England), 2(8140), 433–435. https://doi.org/10.1016/S0140-6736(79)91490-9
- J, N., JP, S., G, K., M, M., C, von S., & A, H. (2011). Enhanced increase of omega-3 index in response to long-term n-3 fatty acid supplementation from triacylglycerides versus ethyl esters. European Journal of Clinical Nutrition, 65(2), 247–254. https://doi.org/10.1038/EJCN.2010.239
- J, D., P, M., JM, M., I, A., & EB, S. (2010). Bioavailability of marine n-3 fatty acid formulations. Prostaglandins, Leukotrienes, and Essential Fatty Acids, 83(3), 137–141. https://doi.org/10.1016/J.PLEFA.2010.06.007
- MS, R., Z, L.-W., PN, A., TA, S., NE, A., & TJ, K. (2005). Long-chain n-3 polyunsaturated fatty acids in plasma in British meat-eating, vegetarian, and vegan men. The American Journal of Clinical Nutrition, 82(2), 327–334. https://doi.org/10.1093/AJCN.82.2.327
- H, P., SK, P., V, D., & L, B. (2011). Omega-3 fatty acids and metabolic syndrome: effects and emerging mechanisms of action. Progress in Lipid Research, 50(4), 372–387. https://doi.org/10.1016/J.PLIPRES.2011.06.003
- Eric N Ponnampalam, Neil J Mann, & Andrew J Sinclair. (n.d.). Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health - PubMed. Retrieved August 31, 2021, from https://pubmed.ncbi.nlm.nih.gov/16500874/
- GI, S., P, A., DN, R., BS, M., D, R., MJ, R., & B, M. (2011). Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clinical Science (London, England : 1979), 121(6), 267–278. https://doi.org/10.1042/CS20100597
- JD, B., & PR, H. (2009). Anti-obesity effects of long-chain omega-3 polyunsaturated fatty acids. Obesity Reviews : An Official Journal of the International Association for the Study of Obesity, 10(6), 648–659. https://doi.org/10.1111/J.1467-789X.2009.00584.X
- C, C., J, D., P, R., JM, A., & F, L. (1997). Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. International Journal of Obesity and Related Metabolic Disorders : Journal of the International Association for the Study of Obesity, 21(8), 637–643. https://doi.org/10.1038/SJ.IJO.0800451
- RJ, G., & J, K. (2007). A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain, 129(1–2), 210–223. https://doi.org/10.1016/J.PAIN.2007.01.020
- S, K., MP, van B., M, O., WM, V., D, K., & LJ, L. (2004). Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. Neurology, 62(2), 275–280. https://doi.org/10.1212/01.WNL.0000103860.75218.A5
- G, P., NA, G., H, B., G, H., AM, R., & D, H.-P. (2006). Omega-3 fatty acids and mood disorders. The American Journal of Psychiatry, 163(6), 969–978. https://doi.org/10.1176/AJP.2006.163.6.969
- D, S., R, B., & SA, M. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition (Bethesda, Md.), 3(1), 1–7. https://doi.org/10.3945/AN.111.000893
- PM, K.-E., DS, T., S, Y.-P., P, H., K, M., V, F., RL, H., G, Z., & TD, E. (2000). Polyunsaturated fatty acids in the food chain in the United States. The American Journal of Clinical Nutrition, 71(1 Suppl). https://doi.org/10.1093/AJCN/71.1.179S
- Kabil, O., Vitvitsky, V., & Banerjee, R. (2014). Sulfur as a Signaling Nutrient Through Hydrogen Sulfide. Annual Review of Nutrition, 34, 171. https://doi.org/10.1146/ANNUREV-NUTR-071813-105654
- Eastoe, J. E. (1955). The amino acid composition of mammalian collagen and gelatin. Biochemical Journal, 61(4), 589. https://doi.org/10.1042/BJ0610589
- JD, H., J, N., & G, L. (2010). Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method. Journal of Agricultural and Food Chemistry, 58(22), 11801–11807. https://doi.org/10.1021/JF102636B
- Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, M.-H., Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition 2015 12:1, 12(1), 1–9. https://doi.org/10.1186/S12970-014-0064-5
- F, M., ME, P., D, T., S, B., R, B., & S, M. (2001). The influence of the albumin fraction on the bioavailability and postprandial utilization of pea protein given selectively to humans. The Journal of Nutrition, 131(6), 1706–1713. https://doi.org/10.1093/JN/131.6.1706
- JM, J., RP, L., JM, W., M, P., EO, D. S., SM, W., DS, K., JE, D., & R, J. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(1). https://doi.org/10.1186/1475-2891-12-86
- CS, H., HS, K., HJ, L., SH, L., YS, K., TB, C., HG, H., & KO, H. (2006). Isoflavone metabolites and their in vitro dual functions: they can act as an estrogenic agonist or antagonist depending on the estrogen concentration. The Journal of Steroid Biochemistry and Molecular Biology, 101(4–5), 246–253. https://doi.org/10.1016/J.JSBMB.2006.06.020
- Baohua Liu, Liqiang Qin, Aiping Liu, Yuhui Shi, & Peiyu Wang. (n.d.). [Equol-producing phenotype and in relation to serum sex hormones among healthy adults in Beijing] - PubMed. Retrieved August 31, 2021, from https://pubmed.ncbi.nlm.nih.gov/22279666/
- CL, F., C, A., WK, T., A, G., T, J., K, W., SM, S., SS, L., & JW, L. (2005). High concordance of daidzein-metabolizing phenotypes in individuals measured 1 to 3 years apart. The British Journal of Nutrition, 94(6), 873–876. https://doi.org/10.1079/BJN20051565
- LK, B., BL, M., BL, D., JW, L., & AM, D. (2010). Soy protein isolates of varying isoflavone content do not adversely affect semen quality in healthy young men. Fertility and Sterility, 94(5), 1717–1722. https://doi.org/10.1016/J.FERTNSTERT.2009.08.055
- JE, C., TL, T., SM, S., & R, H. (2008). Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Human Reproduction (Oxford, England), 23(11), 2584–2590. https://doi.org/10.1093/HUMREP/DEN243
- JE, T., DR, M., GW, K., MA, T., & SM, P. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology (Bethesda, Md. : 1985), 107(3), 987–992. https://doi.org/10.1152/JAPPLPHYSIOL.00076.2009
- S, van V., EL, S., S, A. S., JW, B., DW, W., SK, S., AV, U., Z, L., SA, P., CM, P., DR, M., & NA, B. (2017). Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American Journal of Clinical Nutrition, 106(6), 1401–1412. https://doi.org/10.3945/AJCN.117.159855
- R, M., B, S., M, U., M, F., A, M., Y, M., M, K., & M, S. (2017). Dietary egg-white protein increases body protein mass and reduces body fat mass through an acceleration of hepatic β-oxidation in rats. The British Journal of Nutrition, 118(6), 423–430. https://doi.org/10.1017/S0007114517002306
- PT, R., B, G., B, P., M, B., GA, W., AP, G., JM, S., & LJ, V. L. (2012). Protein ingestion before sleep improves postexercise overnight recovery. Medicine and Science in Sports and Exercise, 44(8), 1560–1569. https://doi.org/10.1249/MSS.0B013E31824CC363
- KD, T., TA, E., MG, C., SE, W., AP, S., & RR, W. (2004). Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Medicine and Science in Sports and Exercise, 36(12), 2073–2081. https://doi.org/10.1249/01.MSS.0000147582.99810.C5
- Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best? Journal of Sports Science & Medicine, 3(3), 118. /pmc/articles/PMC3905294/
- Thomson, R. L., & Buckley, J. D. (2011). Protein hydrolysates and tissue repair. Nutrition Research Reviews, 24(2), 191–197. https://doi.org/10.1017/S0954422411000084
- M, D., Y, B., C, G.-R., P, G., J, F., P, C., O, B., & B, B. (2001). The digestion rate of protein is an independent regulating factor of postprandial protein retention. American Journal of Physiology. Endocrinology and Metabolism, 280(2). https://doi.org/10.1152/AJPENDO.2001.280.2.E340
- Y, B., M, D., P, G., MP, V., JL, M., & B, B. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences of the United States of America, 94(26), 14930–14935. https://doi.org/10.1073/PNAS.94.26.14930
- LE, N., GJ, W., DK, L., CJ, M., & PJ, G. (2012). Leucine content of dietary proteins is a determinant of postprandial skeletal muscle protein synthesis in adult rats. Nutrition & Metabolism, 9(1). https://doi.org/10.1186/1743-7075-9-67
- S, R., CJ, R., C, J., RP, W., RA, M., & SM, M.-G. (2007). The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. Journal of Strength and Conditioning Research, 21(2), 348–353. https://doi.org/10.1519/R-18395.1
- SB, H., DB, A., JR, V., A, P., D, G., & C, N. (1998). Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial. JAMA, 280(18), 1596–1600. https://doi.org/10.1001/JAMA.280.18.1596
- RR, W. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/S12970-017-0184-9
- JD, B. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198–226. https://doi.org/10.1123/IJSNEM.13.2.198