Research

PRODUCTS BACKED BY RESEARCH

RESEARCH BY PRODUCT

Buff Coffee

PROTEIN

STRENGTH: Dietary protein supplementation is shown to significantly enhance changes in muscle strength and size when combined with prolonged resistance exercise training

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

MUSCLE BUILDING: A high protein diet combined with a heavy resistance training program improves body composition

Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A., & Peacock, C. A. (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program IMPROVES body composition in healthy trained men and women – a follow-up investigation. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0100-0

COLLAGEN HYDROLYZED BOVINE

ELASTICITY: Regularly adding hydrolyzed collagen to your routine has been demonstrated to enhance skin elasticity.

de Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International journal of dermatology, 60(12), 1449–1461. https://doi.org/10.1111/ijd.15518
León-López, A., Morales-Peñaloza, A., Martínez-Juárez, V. M., Vargas-Torres, A., Zeugolis, D. I., & Aguirre-Álvarez, G. (2019). Hydrolyzed Collagen-Sources and Applications. Molecules (Basel, Switzerland), 24(22), 4031. https://doi.org/10.3390/molecules24224031
Bianchi, F. M., Angelinetta, C., Rizzi, G., Praticò, A., & Villa, R. (2022). Evaluation of the Efficacy of a Hydrolyzed Collagen Supplement for Improving Skin Moisturization, Smoothness, and Wrinkles. The Journal of clinical and aesthetic dermatology, 15(3), 48–52.
Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovsk, N. A. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of drugs in dermatology : JDD, 18(1), 9–16.
Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494

HYDRATION: Consistently supplementing with hydrolyzed collagen has been shown to improve skin hydration.

Bianchi, F. M., Angelinetta, C., Rizzi, G., Praticò, A., & Villa, R. (2022). Evaluation of the Efficacy of a Hydrolyzed Collagen Supplement for Improving Skin Moisturization, Smoothness, and Wrinkles. The Journal of clinical and aesthetic dermatology, 15(3), 48–52.
Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovsk, N. A. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of drugs in dermatology : JDD, 18(1), 9–16.
Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494
de Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International journal of dermatology, 60(12), 1449–1461. https://doi.org/10.1111/ijd.15518
León-López, A., Morales-Peñaloza, A., Martínez-Juárez, V. M., Vargas-Torres, A., Zeugolis, D. I., & Aguirre-Álvarez, G. (2019). Hydrolyzed Collagen-Sources and Applications. Molecules (Basel, Switzerland), 24(22), 4031. https://doi.org/10.3390/molecules24224031

JOINT HEALTH: Dietary supplementation of collagen has been shown to improve joint pain and support joint health.

Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485–1496. https://doi.org/10.1185/030079908x291967
León-López, A., Morales-Peñaloza, A., Martínez-Juárez, V. M., Vargas-Torres, A., Zeugolis, D. I., & Aguirre-Álvarez, G. (2019). Hydrolyzed Collagen-Sources and Applications. Molecules (Basel, Switzerland), 24(22), 4031. https://doi.org/10.3390/molecules24224031

CAFFEINE

FOCUS: Creates alertness and wakefulness; Reduces perception of fatigue

Duvnjak-Zaknich, D. M., Dawson, B. T., Wallman, K. E., & Henry, G. (2011). Effect of caffeine on reactive agility time when fresh and fatigued. Med Sci Sports Exerc, 43(8), 1523-1530. doi:10.1249/MSS.0b013e31821048ab
Grgic, J., Grgic, I., Pickering, C., Schoenfeld, B. J., Bishop, D. J., & Pedisic, Z. (2020). Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses. Br J Sports Med, 54(11), 681-688. doi:10.1136/bjsports-2018-100278
Hunt, M. G., Momjian, A. J., & Wong, K. K. (2011). Effects of diurnal variation and caffeine consumption on Test of Variables of Attention (TOVA) performance in healthy young adults. Psychol Assess, 23(1), 226-233. doi:10.1037/a0021401

SUSTAINED ENERGY (from Biozomal™ Liposomal Caffeine): Studies suggest that liposomal technology allows for a controlled and continuous release of caffeine for a gradual increase in energy rather than a spike.

Prakash Upputuri, R. T., & Azad Mandal, A. K. (2017). Sustained Release of Green Tea Polyphenols from Liposomal Nanoparticles; Release Kinetics and Mathematical Modelling. Iranian journal of biotechnology, 15(4), 277–283. https://doi.org/10.15171/ijb.1322
Gopi, S., Amalraj, A., Jacob, J., Kalarikkal, N., Thomas, S., & Guo, Q. (2018a, February 21). Preparation, characterization and in vitro study of liposomal curcumin powder by cost effective nanofiber weaving technology. New Journal of Chemistry. https://pubs.rsc.org/en/content/articlelanding/2018/nj/c7nj05029a#!divAbstract

Buff Greens

ALFALFA

Antioxidants:

Bora, K. S., & Sharma, A. (2011). Phytochemical and pharmacological potential of Medicago sativa: a review. Pharm Biol, 49(2), 211-220. doi:10.3109/13880209.2010.504732
Bito, T., Okumura, E., Fujishima, M., & Watanabe, F. (2020). Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients, 12(9). doi:10.3390/nu12092524
Lu, H. K., Hsieh, C. C., Hsu, J. J., Yang, Y. K., & Chou, H. N. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol, 98(2), 220-226. doi:10.1007/s00421-006-0263-0
Chauhan, M. (2013). A pilot study on wheat grass juice for its phytochemical, nutritional and therapeutic potential on chronic diseases. International Journal of Chemical Studies.

ANTIOXIDANTS

Immunity Support:

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med, 34(3), 255-262. doi:10.4103/0253-7176.106022

ASHWAGANDHA

Reduced Stress:

Ashwagandha. (2020). Retrieved from https://medlineplus.gov/druginfo/natural/953.html#References. Available from National Institutes of Health Natural Medicines Comprehensive Database, from National Institutes of Health https://medlineplus.gov/druginfo/natural/953.html#References
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med, 34(3), 255-262. doi:10.4103/0253-7176.106022

CHLORELLA

Antioxidants:

Bora, K. S., & Sharma, A. (2011). Phytochemical and pharmacological potential of Medicago sativa: a review. Pharm Biol, 49(2), 211-220. doi:10.3109/13880209.2010.504732
Bito, T., Okumura, E., Fujishima, M., & Watanabe, F. (2020). Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients, 12(9). doi:10.3390/nu12092524
Lu, H. K., Hsieh, C. C., Hsu, J. J., Yang, Y. K., & Chou, H. N. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol, 98(2), 220-226. doi:10.1007/s00421-006-0263-0
Chauhan, M. (2013). A pilot study on wheat grass juice for its phytochemical, nutritional and therapeutic potential on chronic diseases. International Journal of Chemical Studies.

Natural Energy:

Lu, H. K., Hsieh, C. C., Hsu, J. J., Yang, Y. K., & Chou, H. N. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol, 98(2), 220-226. doi:10.1007/s00421-006-0263-0
Bito, T., Okumura, E., Fujishima, M., & Watanabe, F. (2020). Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients, 12(9). doi:10.3390/nu12092524
Chauhan, M. (2013). A pilot study on wheat grass juice for its phytochemical, nutritional and therapeutic potential on chronic diseases. International Journal of Chemical Studies.

DIGESTIVE ENZYMES

Optimal Digestion:

Ashaolu, T. J. (2020). Immune boosting functional foods and their mechanisms: A critical evaluation of probiotics and prebiotics. Biomed Pharmacother, 130, 110625. doi:10.1016/j.biopha.2020.110625
Madempudi, R. S., Ahire, J. J., Neelamraju, J., Tripathi, A., & Nanal, S. (2019). Randomized clinical trial: the effect of probiotic Bacillus coagulans Unique IS2 vs. placebo on the symptoms management of irritable bowel syndrome in adults. Sci Rep, 9(1), 12210. doi:10.1038/s41598-019-48554-x
Swanson, K. S., Gibson, G. R., Hutkins, R., Reimer, R. A., Reid, G., Verbeke, K., . . . Sanders, M. E. (2020). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of synbiotics. Nat Rev Gastroenterol Hepatol, 17(11), 687-701. doi:10.1038/s41575-020-0344-2

Natural Energy:

Lu, H. K., Hsieh, C. C., Hsu, J. J., Yang, Y. K., & Chou, H. N. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol, 98(2), 220-226. doi:10.1007/s00421-006-0263-0
Bito, T., Okumura, E., Fujishima, M., & Watanabe, F. (2020). Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients, 12(9). doi:10.3390/nu12092524
Chauhan, M. (2013). A pilot study on wheat grass juice for its phytochemical, nutritional and therapeutic potential on chronic diseases. International Journal of Chemical Studies.

PREBIOTICS/PROBIOTICS (Lactobaclllus)

Immune Support:

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med, 34(3), 255-262. doi:10.4103/0253-7176.106022

Optimal Digestion:

Ashaolu, T. J. (2020). Immune boosting functional foods and their mechanisms: A critical evaluation of probiotics and prebiotics. Biomed Pharmacother, 130, 110625. doi:10.1016/j.biopha.2020.110625
Madempudi, R. S., Ahire, J. J., Neelamraju, J., Tripathi, A., & Nanal, S. (2019). Randomized clinical trial: the effect of probiotic Bacillus coagulans Unique IS2 vs. placebo on the symptoms management of irritable bowel syndrome in adults. Sci Rep, 9(1), 12210. doi:10.1038/s41598-019-48554-x
Swanson, K. S., Gibson, G. R., Hutkins, R., Reimer, R. A., Reid, G., Verbeke, K., . . . Sanders, M. E. (2020). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of synbiotics. Nat Rev Gastroenterol Hepatol, 17(11), 687-701. doi:10.1038/s41575-020-0344-2

SPIRULINA

Natural Energy:

Lu, H. K., Hsieh, C. C., Hsu, J. J., Yang, Y. K., & Chou, H. N. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol, 98(2), 220-226. doi:10.1007/s00421-006-0263-0
Bito, T., Okumura, E., Fujishima, M., & Watanabe, F. (2020). Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients, 12(9). doi:10.3390/nu12092524
Chauhan, M. (2013). A pilot study on wheat grass juice for its phytochemical, nutritional and therapeutic potential on chronic diseases. International Journal of Chemical Studies.

Antioxidants:

Bora, K. S., & Sharma, A. (2011). Phytochemical and pharmacological potential of Medicago sativa: a review. Pharm Biol, 49(2), 211-220. doi:10.3109/13880209.2010.504732
Bito, T., Okumura, E., Fujishima, M., & Watanabe, F. (2020). Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients, 12(9). doi:10.3390/nu12092524
Lu, H. K., Hsieh, C. C., Hsu, J. J., Yang, Y. K., & Chou, H. N. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol, 98(2), 220-226. doi:10.1007/s00421-006-0263-0
Chauhan, M. (2013). A pilot study on wheat grass juice for its phytochemical, nutritional and therapeutic potential on chronic diseases. International Journal of Chemical Studies.

WHEATGRASS

Antioxidants:

Bora, K. S., & Sharma, A. (2011). Phytochemical and pharmacological potential of Medicago sativa: a review. Pharm Biol, 49(2), 211-220. doi:10.3109/13880209.2010.504732
Bito, T., Okumura, E., Fujishima, M., & Watanabe, F. (2020). Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients, 12(9). doi:10.3390/nu12092524
Lu, H. K., Hsieh, C. C., Hsu, J. J., Yang, Y. K., & Chou, H. N. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol, 98(2), 220-226. doi:10.1007/s00421-006-0263-0
Chauhan, M. (2013). A pilot study on wheat grass juice for its phytochemical, nutritional and therapeutic potential on chronic diseases. International Journal of Chemical Studies.

Buff Pre

BETAINE

STRENGTH: Increases power output and strength performance; Likely strength and/or mass gains through minor increases work capacity (volume/endurance) and potential attenuation of lactate production.

Hoffman, J. R., Ratamess, N. A., Kang, J., Rashti, S. L., & Faigenbaum, A. D. (2009). Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr, 6, 7. doi:10.1186/1550-2783-6-7
Lee, E. C., Maresh, C. M., Kraemer, W. J., Yamamoto, L. M., Hatfield, D. L., Bailey, B. L., . . . Craig, S. A. (2010). Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr, 7, 27. doi:10.1186/1550-2783-7-27
Pryor, J. L., Craig, S. A., & Swensen, T. (2012). Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr, 9(1), 12. doi:10.1186/1550-2783-9-12
Trepanowski, J. F., Farney, T. M., McCarthy, C. G., Schilling, B. K., Craig, S. A., & Bloomer, R. J. (2011). 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, 25(12), 3461-3471. doi:10.1519/JSC.0b013e318217d48d

HYPERTROPHY: Increases work capacity (volume, endurance)/ Potentially attenuates lactate production which would likely improve muscular endurance.

Hoffman, J. R., Ratamess, N. A., Kang, J., Rashti, S. L., & Faigenbaum, A. D. (2009). Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr, 6, 7. doi:10.1186/1550-2783-6-7
Trepanowski, J. F., Farney, T. M., McCarthy, C. G., Schilling, B. K., Craig, S. A., & Bloomer, R. J. (2011). 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, 25(12), 3461-3471. doi:10.1519/JSC.0b013e318217d48d

BETA-ALANINE

ENERGY: Reduces perception of fatigue

Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res, 28(1), 31-35. doi:10.1016/j.nutres.2007.11.004
Stout, J. R., Cramer, J. T., Mielke, M., O'Kroy, J., Torok, D. J., & Zoeller, R. F. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res, 20(4), 928-931. doi:10.1519/R-19655.1
Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., . . . O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381-386. doi:10.1007/s00726-006-0474-z

STRENGTH: Increases physical performance in the 60-240 second range; Increases lean-mass gain and improves muscular endurance and power output which likely contribute to strength gains

Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res, 28(1), 31-35. doi:10.1016/j.nutres.2007.11.004
Stout, J. R., Cramer, J. T., Mielke, M., O'Kroy, J., Torok, D. J., & Zoeller, R. F. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res, 20(4), 928-931. doi:10.1519/R-19655.1
Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., . . . O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381-386. doi:10.1007/s00726-006-0474-z

MUSCLE ENDURANCE: Buffers acid produced by muscles during training, enhancing muscular endurance and performance in the 60-240 second range; Improves sets of 8-15 repetitions by 1-2 repetitions; Aids lean mass gain; Improves performance of moderate- to high-intensity exercise, like rowing or sprinting

Baguet, A., Bourgois, J., Vanhee, L., Achten, E., & Derave, W. (2010). Important role of muscle carnosine in rowing performance. J Appl Physiol (1985), 109(4), 1096-1101. doi:10.1152/japplphysiol.00141.2010
Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), 25-37. doi:10.1007/s00726-011-1200-z
Hoffman, J., Ratamess, N. A., Ross, R., Kang, J., Magrelli, J., Neese, K., . . . Wise, J. A. (2008). Beta-alanine and the hormonal response to exercise. Int J Sports Med, 29(12), 952-958. doi:10.1055/s-2008-1038678
Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res, 28(1), 31-35. doi:10.1016/j.nutres.2007.11.004
Jordan, T., Lukaszuk, J., Misic, M., & Umoren, J. (2010). Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design. J Int Soc Sports Nutr, 7, 20. doi:10.1186/1550-2783-7-20
Stout, J. R., Cramer, J. T., Mielke, M., O'Kroy, J., Torok, D. J., & Zoeller, R. F. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res, 20(4), 928-931. doi:10.1519/R-19655.1
Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., . . . O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381-386. doi:10.1007/s00726-006-0474-z
Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., . . . O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381-386. doi:10.1007/s00726-006-0474-z
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. doi:10.1007/s00726-006-0399-6

CAFFEINE

ENERGY: Creates alertness and wakefulness; Reduces perception of fatigue

Backhouse, S. H., Biddle, S. J., Bishop, N. C., & Williams, C. (2011). Caffeine ingestion, affect and perceived exertion during prolonged cycling. Appetite, 57(1), 247-252. doi:10.1016/j.appet.2011.05.304
Bellar, D., Kamimori, G. H., & Glickman, E. L. (2011). The effects of low-dose caffeine on perceived pain during a grip to exhaustion task. J Strength Cond Res, 25(5), 1225-1228. doi:10.1519/JSC.0b013e3181d9901f
Hadjicharalambous, M., Georgiades, E., Kilduff, L. P., Turner, A. P., Tsofliou, F., & Pitsiladis, Y. P. (2006). Influence of caffeine on perception of effort, metabolism and exercise performance following a high-fat meal. J Sports Sci, 24(8), 875-887. doi:10.1080/02640410500249399
Norager, C. B., Jensen, M. B., Weimann, A., & Madsen, M. R. (2006). Metabolic effects of caffeine ingestion and physical work in 75-year old citizens. A randomized, double-blind, placebo-controlled, cross-over study. Clin Endocrinol (Oxf), 65(2), 223-228. doi:10.1111/j.1365-2265.2006.02579.x

FOCUS: Creates alertness and wakefulness; Reduces perception of fatigue

Duvnjak-Zaknich, D. M., Dawson, B. T., Wallman, K. E., & Henry, G. (2011). Effect of caffeine on reactive agility time when fresh and fatigued. Med Sci Sports Exerc, 43(8), 1523-1530. doi:10.1249/MSS.0b013e31821048ab
Grgic, J., Grgic, I., Pickering, C., Schoenfeld, B. J., Bishop, D. J., & Pedisic, Z. (2020). Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses. Br J Sports Med, 54(11), 681-688. doi:10.1136/bjsports-2018-100278
Hunt, M. G., Momjian, A. J., & Wong, K. K. (2011). Effects of diurnal variation and caffeine consumption on Test of Variables of Attention (TOVA) performance in healthy young adults. Psychol Assess, 23(1), 226-233. doi:10.1037/a0021401

L-CITRULLINE, DL-MALATE (2:1)

ENERGY: Reduces perception of fatigue

Suzuki, T., Morita, M., Kobayashi, Y., & Kamimura, A. (2016). Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. J Int Soc Sports Nutr, 13, 6. doi:10.1186/s12970-016-0117-z

STRENGTH: Increases work capacity (volume/reps); Reduces perception of fatigue, allowing for more work to be done; More work done likely leads to more strength gains

Sureda, A., Cordova, A., Ferrer, M. D., Perez, G., Tur, J. A., & Pons, A. (2010). L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol, 110(2), 341-351. doi:10.1007/s00421-010-1509-4Sureda, A., Cordova, A., Ferrer, M. D., Perez, G., Tur, J. A., & Pons, A. (2010). L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol, 110(2), 341-351. doi:10.1007/s00421-010-1509-4

L-THEANINE

FOCUS: L-Theanine may reduce the high blood pressure and jitters caused by caffeine, and the combination of Caffeine + L-Theanine has been shown to promote cognition and attention

Foxe, J. J., Morie, K. P., Laud, P. J., Rowson, M. J., de Bruin, E. A., & Kelly, S. P. (2012). Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task. Neuropharmacology, 62(7), 2320-2327. doi:10.1016/j.neuropharm.2012.01.020
Haskell, C. F., Kennedy, D. O., Milne, A. L., Wesnes, K. A., & Scholey, A. B. (2008). The effects of L-theanine, caffeine and their combination on cognition and mood. Biol Psychol, 77(2), 113-122. doi:10.1016/j.biopsycho.2007.09.008
Hidese, S., Ota, M., Wakabayashi, C., Noda, T., Ozawa, H., Okubo, T., & Kunugi, H. (2017). Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study. Acta Neuropsychiatr, 29(2), 72-79. doi:10.1017/neu.2016.33
Kelly, S. P., Gomez-Ramirez, M., Montesi, J. L., & Foxe, J. J. (2008). L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performance. J Nutr, 138(8), 1572S-1577S. doi:10.1093/jn/138.8.1572S

L-TYROSINE

MUSCLE ENDURANCE: Improves exercise capacity in the heat

Meeusen, R., Watson, P., & Dvorak, J. (2006). The brain and fatigue: new opportunities for nutritional interventions? J Sports Sci, 24(7), 773-782. doi:10.1080/02640410500483022
Patel, K. (2020, November 13, 2020). L-Tyrosine. Retrieved from https://examine.com/supplements/l-tyrosine/
Tumilty, L., Davison, G., Beckmann, M., & Thatcher, R. (2011). Oral tyrosine supplementation improves exercise capacity in the heat. Eur J Appl Physiol, 111(12), 2941-2950. doi:10.1007/s00421-011-1921-4

Optimal Digestion:

Ashaolu, T. J. (2020). Immune boosting functional foods and their mechanisms: A critical evaluation of probiotics and prebiotics. Biomed Pharmacother, 130, 110625. doi:10.1016/j.biopha.2020.110625
Madempudi, R. S., Ahire, J. J., Neelamraju, J., Tripathi, A., & Nanal, S. (2019). Randomized clinical trial: the effect of probiotic Bacillus coagulans Unique IS2 vs. placebo on the symptoms management of irritable bowel syndrome in adults. Sci Rep, 9(1), 12210. doi:10.1038/s41598-019-48554-x
Swanson, K. S., Gibson, G. R., Hutkins, R., Reimer, R. A., Reid, G., Verbeke, K., . . . Sanders, M. E. (2020). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of synbiotics. Nat Rev Gastroenterol Hepatol, 17(11), 687-701. doi:10.1038/s41575-020-0344-2

Buff Pump

BETAINE

STRENGTH: Increases power output and strength performance; Likely strength and/or mass gains through minor increases work capacity (volume/endurance) and potential attenuation of lactate production.

Hoffman, J. R., Ratamess, N. A., Kang, J., Rashti, S. L., & Faigenbaum, A. D. (2009). Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr, 6, 7. doi:10.1186/1550-2783-6-7
Lee, E. C., Maresh, C. M., Kraemer, W. J., Yamamoto, L. M., Hatfield, D. L., Bailey, B. L., . . . Craig, S. A. (2010). Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr, 7, 27. doi:10.1186/1550-2783-7-27
Pryor, J. L., Craig, S. A., & Swensen, T. (2012). Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr, 9(1), 12. doi:10.1186/1550-2783-9-12
Trepanowski, J. F., Farney, T. M., McCarthy, C. G., Schilling, B. K., Craig, S. A., & Bloomer, R. J. (2011). 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, 25(12), 3461-3471. doi:10.1519/JSC.0b013e318217d48d

HYPERTROPHY: Increases work capacity (volume, endurance)/ Potentially attenuates lactate production which would likely improve muscular endurance.

Hoffman, J. R., Ratamess, N. A., Kang, J., Rashti, S. L., & Faigenbaum, A. D. (2009). Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr, 6, 7. doi:10.1186/1550-2783-6-7
Trepanowski, J. F., Farney, T. M., McCarthy, C. G., Schilling, B. K., Craig, S. A., & Bloomer, R. J. (2011). 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, 25(12), 3461-3471. doi:10.1519/JSC.0b013e318217d48d

BETA-ALANINE

ENERGY: Reduces perception of fatigue

Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res, 28(1), 31-35. doi:10.1016/j.nutres.2007.11.004
Stout, J. R., Cramer, J. T., Mielke, M., O'Kroy, J., Torok, D. J., & Zoeller, R. F. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res, 20(4), 928-931. doi:10.1519/R-19655.1
Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., . . . O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381-386. doi:10.1007/s00726-006-0474-z

STRENGTH: Increases physical performance in the 60-240 second range; Increases lean-mass gain and improves muscular endurance and power output which likely contribute to strength gains

Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res, 28(1), 31-35. doi:10.1016/j.nutres.2007.11.004
Stout, J. R., Cramer, J. T., Mielke, M., O'Kroy, J., Torok, D. J., & Zoeller, R. F. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res, 20(4), 928-931. doi:10.1519/R-19655.1
Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., . . . O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381-386. doi:10.1007/s00726-006-0474-z

Baguet, A., Bourgois, J., Vanhee, L., Achten, E., & Derave, W. (2010). Important role of muscle carnosine in rowing performance. J Appl Physiol (1985), 109(4), 1096-1101. doi:10.1152/japplphysiol.00141.2010
Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), 25-37. doi:10.1007/s00726-011-1200-z
Hoffman, J., Ratamess, N. A., Ross, R., Kang, J., Magrelli, J., Neese, K., . . . Wise, J. A. (2008). Beta-alanine and the hormonal response to exercise. Int J Sports Med, 29(12), 952-958. doi:10.1055/s-2008-1038678
Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res, 28(1), 31-35. doi:10.1016/j.nutres.2007.11.004
Jordan, T., Lukaszuk, J., Misic, M., & Umoren, J. (2010). Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design. J Int Soc Sports Nutr, 7, 20. doi:10.1186/1550-2783-7-20
Stout, J. R., Cramer, J. T., Mielke, M., O'Kroy, J., Torok, D. J., & Zoeller, R. F. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res, 20(4), 928-931. doi:10.1519/R-19655.1
Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., . . . O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381-386. doi:10.1007/s00726-006-0474-z
Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., . . . O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381-386. doi:10.1007/s00726-006-0474-z
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. doi:10.1007/s00726-006-0399-6

L-CITRULLINE

MUSCLE ENDURANCE: Increases work capacity (volume/reps); Reduces perception of fatigue, allowing for greater work capacity and muscular endurance

Bailey, S. J., Blackwell, J. R., Lord, T., Vanhatalo, A., Winyard, P. G., & Jones, A. M. (2015). l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans. J Appl Physiol (1985), 119(4), 385-395. doi:10.1152/japplphysiol.00192.2014
Perez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res, 24(5), 1215-1222. doi:10.1519/JSC.0b013e3181cb28e0
Suzuki, T., Morita, M., Kobayashi, Y., & Kamimura, A. (2016). Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. J Int Soc Sports Nutr, 13, 6. doi:10.1186/s12970-016-0117-z
Wax, B., Kavazis, A. N., & Luckett, W. (2016). Effects of Supplemental Citrulline-Malate Ingestion on Blood Lactate, Cardiovascular Dynamics, and Resistance Exercise Performance in Trained Males. J Diet Suppl, 13(3), 269-282. doi:10.3109/19390211.2015.1008615
Wax, B., Kavazis, A. N., Weldon, K., & Sperlak, J. (2015). Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters. J Strength Cond Res, 29(3), 786-792. doi:10.1519/JSC.0000000000000670

STRENGTH: Increases work capacity (volume/reps); Reduces perception of fatigue, allowing for more work to be done; More work done likely leads to more strength gains.

Sureda, A., Cordova, A., Ferrer, M. D., Perez, G., Tur, J. A., & Pons, A. (2010). L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol, 110(2), 341-351. doi:10.1007/s00421-010-1509-4Sureda, A., Cordova, A., Ferrer, M. D., Perez, G., Tur, J. A., & Pons, A. (2010). L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol, 110(2), 341-351. doi:10.1007/s00421-010-1509-4

PUMP: L-citrulline is turned into L-arginine which increases nitric oxide in the body. Nitric oxide increases blood flow to working muscles, creating a “pump”; L-citrulline is preferred to L-arginine supplementation because L-citrulline is better absorbed than L-arginine

Azizi, S., Ebrahimi-Mameghani, M., Mobasseri, M., Karamzad, N., & Mahdavi, R. (2020). Oxidative stress and nitrate/nitrite (NOx) status following citrulline supplementation in type 2 diabetes: a randomised, double-blind, placebo-controlled trial. J Hum Nutr Diet. doi:10.1111/jhn.12792
Gonzales, J. U., Raymond, A., Ashley, J., & Kim, Y. (2017). Does l-citrulline supplementation improve exercise blood flow in older adults? Exp Physiol, 102(12), 1661-1671. doi:10.1113/EP086587
Ochiai, M., Hayashi, T., Morita, M., Ina, K., Maeda, M., Watanabe, F., & Morishita, K. (2012). Short-term effects of L-citrulline supplementation on arterial stiffness in middle-aged men. Int J Cardiol, 155(2), 257-261. doi:10.1016/j.ijcard.2010.10.004
Patel, K. (2020, March 10, 2020). Combining citrulline with glutathione could increase your pump. Retrieved from https://examine.com/nutrition/citrulline-pump-up/
Sureda, A., Cordova, A., Ferrer, M. D., Perez, G., Tur, J. A., & Pons, A. (2010). L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol, 110(2), 341-351. doi:10.1007/s00421-010-1509-4
Suzuki, T., Morita, M., Kobayashi, Y., & Kamimura, A. (2016). Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. J Int Soc Sports Nutr, 13, 6. doi:10.1186/s12970-016-0117-z

L-TYROSINE

MUSCLE ENDURANCE: Improves exercise capacity in the heat

Meeusen, R., Watson, P., & Dvorak, J. (2006). The brain and fatigue: new opportunities for nutritional interventions? J Sports Sci, 24(7), 773-782. doi:10.1080/02640410500483022
Patel, K. (2020, November 13, 2020). L-Tyrosine. Retrieved from https://examine.com/supplements/l-tyrosine/
Tumilty, L., Davison, G., Beckmann, M., & Thatcher, R. (2011). Oral tyrosine supplementation improves exercise capacity in the heat. Eur J Appl Physiol, 111(12), 2941-2950. doi:10.1007/s00421-011-1921-4

Natural Energy:

Lu, H. K., Hsieh, C. C., Hsu, J. J., Yang, Y. K., & Chou, H. N. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol, 98(2), 220-226. doi:10.1007/s00421-006-0263-0
Bito, T., Okumura, E., Fujishima, M., & Watanabe, F. (2020). Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients, 12(9). doi:10.3390/nu12092524
Chauhan, M. (2013). A pilot study on wheat grass juice for its phytochemical, nutritional and therapeutic potential on chronic diseases. International Journal of Chemical Studies.

Buff Whey

PROTEIN

STRENGTH: Dietary protein supplementation is shown to significantly enhance changes in muscle strength and size when combined with prolonged resistance exercise training

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

MUSCLE BUILDING: A high protein diet combined with a heavy resistance training program improves body composition

Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A., & Peacock, C. A. (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program IMPROVES body composition in healthy trained men and women – a follow-up investigation. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0100-0
Manninen AH. Protein hydrolysates in sports nutrition. Nutr Metab (Lond). 2009 Sep 28;6:38. doi: 10.1186/1743-7075-6-38. PMID: 19785737; PMCID: PMC2761917. https://doi.org/10.1186/s12970-015-0100-0

DIGESTIVE ENZYMES

DIGESTIVE AID: Supports the digestion of proteins, gastric emptying and protein absorption that those with a high protein diet need; Increases the absorption rate of processed whey protein concentrate over controls; and serve as effective digestive aids in the breakdown of proteins

Specialty Enzymes & Probiotics. (N.d.). Pepzyme AG™ [White Paper]. N.p.
Oben, J., Kothari, S. C., & Anderson, M. L. (2008). An open label study to determine the effects of an oral proteolytic enzyme system on whey protein concentrate metabolism in healthy males. Journal of the International Society of Sports Nutrition, 5(1), 10. https://doi.org/10.1186/1550-2783-5-10
Roxas M. (2008). The role of enzyme supplementation in digestive disorders. Alternative medicine review : a journal of clinical therapeutic, 13(4), 307–314.

Creatine

CREATINE MONOHYDRATE

POWER OUTPUT: Creatine supplementation increases creatine stored in muscles. This stored creatine provides immediate energy to muscles during anaerobic exercise (resistance training, sprinting, etc.), contributing to greater power output.

Aguiar, A. F., Januario, R. S., Junior, R. P., Gerage, A. M., Pina, F. L., do Nascimento, M. A., . . . Cyrino, E. S. (2013). Long-term creatine supplementation improves muscular performance during resistance training in older women. Eur J Appl Physiol, 113(4), 987-996. doi:10.1007/s00421-012-2514-6
Anomasiri, W., Sanguanrungsirikul, S., & Saichandee, P. (2004). Low dose creatine supplementation enhances sprint phase of 400 meters swimming performance. J Med Assoc Thai, 87 Suppl 2, S228-232. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16083193
Bazzucchi, I., Felici, F., & Sacchetti, M. (2009). Effect of short-term creatine supplementation on neuromuscular function. Med Sci Sports Exerc, 41(10), 1934-1941. doi:10.1249/MSS.0b013e3181a2c05c
Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab, 13(2), 198-226. doi:10.1123/ijsnem.13.2.198
Burke, D. G., Chilibeck, P. D., Parise, G., Candow, D. G., Mahoney, D., & Tarnopolsky, M. (2003). Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc, 35(11), 1946-1955. doi:10.1249/01.MSS.0000093614.17517.79
Cramer, J. T., Stout, J. R., Culbertson, J. Y., & Egan, A. D. (2007). Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function. J Strength Cond Res, 21(3), 668-677. doi:10.1519/R-20005.1
Gotshalk, L. A., Kraemer, W. J., Mendonca, M. A., Vingren, J. L., Kenny, A. M., Spiering, B. A., . . . Volek, J. S. (2008). Creatine supplementation improves muscular performance in older women. Eur J Appl Physiol, 102(2), 223-231. doi:10.1007/s00421-007-0580-y
Graef, J. L., Smith, A. E., Kendall, K. L., Fukuda, D. H., Moon, J. R., Beck, T. W., . . . Stout, J. R. (2009). The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial. J Int Soc Sports Nutr, 6, 18. doi:10.1186/1550-2783-6-18
Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006). Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab, 16(4), 430-446. doi:10.1123/ijsnem.16.4.430
Juhasz, I., Gyore, I., Csende, Z., Racz, L., & Tihanyi, J. (2009). Creatine supplementation improves the anaerobic performance of elite junior fin swimmers. Acta Physiol Hung, 96(3), 325-336. doi:10.1556/APhysiol.96.2009.3.6
Kendall, K. L., Smith, A. E., Graef, J. L., Fukuda, D. H., Moon, J. R., Beck, T. W., . . . Stout, J. R. (2009). Effects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in college-aged men. J Strength Cond Res, 23(6), 1663-1669. doi:10.1519/JSC.0b013e3181b1fd1f
Kocak, S., & Karli, U. (2003). Effects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers. J Sports Med Phys Fitness, 43(4), 488-492. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/14767410
Law, Y. L., Ong, W. S., GillianYap, T. L., Lim, S. C., & Von Chia, E. (2009). Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes. J Strength Cond Res, 23(3), 906-914. doi:10.1519/JSC.0b013e3181a06c59
Okudan, N., & Gokbel, H. (2005). The effects of creatine supplementation on performance during the repeated bouts of supramaximal exercise. J Sports Med Phys Fitness, 45(4), 507-511. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16446682
Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res, 17(4), 822-831. doi:10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2
Saremi, A., Gharakhanloo, R., Sharghi, S., Gharaati, M. R., Larijani, B., & Omidfar, K. (2010). Effects of oral creatine and resistance training on serum myostatin and GASP-1. Mol Cell Endocrinol, 317(1-2), 25-30. doi:10.1016/j.mce.2009.12.019
Volek, J. S., Mazzetti, S. A., Farquhar, W. B., Barnes, B. R., Gomez, A. L., & Kraemer, W. J. (2001). Physiological responses to short-term exercise in the heat after creatine loading. Med Sci Sports Exerc, 33(7), 1101-1108. doi:10.1097/00005768-200107000-00006"

STRENGTH: Creatine supplementation increases creatine stored in muscles. This stored creatine provides immediate energy to muscles during anaerobic exercise (resistance training, sprinting, etc.), contributing to greater power output and force production (strength).

Aguiar, A. F., Januario, R. S., Junior, R. P., Gerage, A. M., Pina, F. L., do Nascimento, M. A., . . . Cyrino, E. S. (2013). Long-term creatine supplementation improves muscular performance during resistance training in older women. Eur J Appl Physiol, 113(4), 987-996. doi:10.1007/s00421-012-2514-6
Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr, 10, 36. doi:10.1186/1550-2783-10-36
Arciero, P. J., Hannibal, N. S., 3rd, Nindl, B. C., Gentile, C. L., Hamed, J., & Vukovich, M. D. (2001). Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow. Metabolism, 50(12), 1429-1434. doi:10.1053/meta.2001.28159
Burke, D. G., Chilibeck, P. D., Parise, G., Candow, D. G., Mahoney, D., & Tarnopolsky, M. (2003). Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc, 35(11), 1946-1955. doi:10.1249/01.MSS.0000093614.17517.79
Candow, D. G., Chilibeck, P. D., Burke, D. G., Mueller, K. D., & Lewis, J. D. (2011). Effect of different frequencies of creatine supplementation on muscle size and strength in young adults. J Strength Cond Res, 25(7), 1831-1838. doi:10.1519/JSC.0b013e3181e7419a
Cramer, J. T., Stout, J. R., Culbertson, J. Y., & Egan, A. D. (2007). Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function. J Strength Cond Res, 21(3), 668-677. doi:10.1519/R-20005.1
Gotshalk, L. A., Kraemer, W. J., Mendonca, M. A., Vingren, J. L., Kenny, A. M., Spiering, B. A., . . . Volek, J. S. (2008). Creatine supplementation improves muscular performance in older women. Eur J Appl Physiol, 102(2), 223-231. doi:10.1007/s00421-007-0580-y
Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006). Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab, 16(4), 430-446. doi:10.1123/ijsnem.16.4.430
Kilduff, L. P., Pitsiladis, Y. P., Tasker, L., Attwood, J., Hyslop, P., Dailly, A., . . . Grant, S. (2003). Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans. Int J Sport Nutr Exerc Metab, 13(4), 504-520. doi:10.1123/ijsnem.13.4.504
Law, Y. L., Ong, W. S., GillianYap, T. L., Lim, S. C., & Von Chia, E. (2009). Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes. J Strength Cond Res, 23(3), 906-914. doi:10.1519/JSC.0b013e3181a06c59
Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res, 17(4), 822-831. doi:10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2

MASS BUILDING: Creatine supplementation increases creatine stored in muscles. This stored creatine provides immediate energy to muscles during anaerobic exercise (resistance training, sprinting, etc.), contributing to greater power output and force production (strength). Lean mass can be increased when creatine is used in combination with resistance training.

Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr, 10, 36. doi:10.1186/1550-2783-10-36
Arciero, P. J., Hannibal, N. S., 3rd, Nindl, B. C., Gentile, C. L., Hamed, J., & Vukovich, M. D. (2001). Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow. Metabolism, 50(12), 1429-1434. doi:10.1053/meta.2001.28159
Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab, 13(2), 198-226. doi:10.1123/ijsnem.13.2.198
Candow, D. G., Chilibeck, P. D., Burke, D. G., Mueller, K. D., & Lewis, J. D. (2011). Effect of different frequencies of creatine supplementation on muscle size and strength in young adults. J Strength Cond Res, 25(7), 1831-1838. doi:10.1519/JSC.0b013e3181e7419a
Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006). Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab, 16(4), 430-446. doi:10.1123/ijsnem.16.4.430
Saremi, A., Gharakhanloo, R., Sharghi, S., Gharaati, M. R., Larijani, B., & Omidfar, K. (2010). Effects of oral creatine and resistance training on serum myostatin and GASP-1. Mol Cell Endocrinol, 317(1-2), 25-30. doi:10.1016/j.mce.2009.12.019

Flourish (PMS Support)

CHASTE TREE DRIED BERRIES EXTRACT

Shown to alleviate cramping and bloating

Cerqueira, R. O., Frey, B. N., Leclerc, E., & Brietzke, E. (2017). Vitex agnus castus for premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. Arch Womens Ment Health, 20(6), 713-719. doi:10.1007/s00737-017-0791-0
Walker, A. F., De Souza, M. C., Vickers, M. F., Abeyasekera, S., Collins, M. L., & Trinca, L. A. (1998). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of women's health, 7(9), 1157–1165. https://doi.org/10.1089/jwh.1998.7.1157

Shown to alleviate sleep and mood disturbance

Momoeda, M., Sasaki, H., Tagashira, E., Ogishima, M., Takano, Y., & Ochiai, K. (2014). Efficacy and safety of Vitex agnus-castus extract for treatment of premenstrual syndrome in Japanese patients: a prospective, open-label study. Advances in therapy, 31(3), 362–373. https://doi.org/10.1007/s12325-014-0106-z
Cerqueira, R. O., Frey, B. N., Leclerc, E., & Brietzke, E. (2017). Vitex agnus castus for premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. Arch Womens Ment Health, 20(6), 713-719. doi:10.1007/s00737-017-0791-0

MAGNESIUM

Shown to alleviate cramping and bloating

Cerqueira, R. O., Frey, B. N., Leclerc, E., & Brietzke, E. (2017). Vitex agnus castus for premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. Arch Womens Ment Health, 20(6), 713-719. doi:10.1007/s00737-017-0791-0
Walker, A. F., De Souza, M. C., Vickers, M. F., Abeyasekera, S., Collins, M. L., & Trinca, L. A. (1998). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of women's health, 7(9), 1157–1165. https://doi.org/10.1089/jwh.1998.7.1157

Shown to alleviate sleep and mood disturbance

Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci, 1(4), 183-189. doi:10.5681/jcs.2012.026

Reduce PMS symptoms like water retention, pain, craving while improving calmness

De Souza, M. C., Walker, A. F., Robinson, P. A., & Bolland, K. (2000). A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. Journal of women's health & gender-based medicine, 9(2), 131–139. https://doi.org/10.1089/152460900318623
Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci, 1(4), 183-189. doi:10.5681/jcs.2012.026

Shown to alleviate breast pain/tenderness; overall pain

Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci, 1(4), 183-189. doi:10.5681/jcs.2012.026

Shown to alleviate headaches/migraines

Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci, 1(4), 183-189. doi:10.5681/jcs.2012.026

Shown to alleviate constipation

Ramkumar, D., & Rao, S. S. (2005). Efficacy and safety of traditional medical therapies for chronic constipation: systematic review. The American journal of gastroenterology, 100(4), 936–971. https://doi.org/10.1111/j.1572-0241.2005.40925.x

VITAMIN B6

Shown to alleviate sleep and mood disturbance

Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci, 1(4), 183-189. doi:10.5681/jcs.2012.026

Reduce PMS symptoms like water retention, pain, craving while improving calmness

De Souza, M. C., Walker, A. F., Robinson, P. A., & Bolland, K. (2000). A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. Journal of women's health & gender-based medicine, 9(2), 131–139. https://doi.org/10.1089/152460900318623
Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci, 1(4), 183-189. doi:10.5681/jcs.2012.026

Shown to alleviate breast pain/tenderness; overall pain

Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci, 1(4), 183-189. doi:10.5681/jcs.2012.026

Shown to alleviate headaches/migraines

Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci, 1(4), 183-189. doi:10.5681/jcs.2012.026

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