Overview of Inosine Supplements on Exercise Performance

 

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The same exercise studies demonstrating inosine does not benefit performance in any way, shape, or form also noted that inosine supplementation increases uric acid levels in the body. Therefore, supplementing with inosine could lead to eventual hyperuricemia, and with it gout, kidney stones, or hypertension. There is little scientific data regarding the effect of oral inosine supplementation on aerobic and/or anaerobic exercise performance. Williams et al. (21) demonstrated that 2 d of inosine supplementation (6,000 mg·d -1 ) did not improve 3-mile-run performance or aerobic capacity but did decrease time to fatigue during the aerobic capacity test. These findings demonstrate that prolonged inosine supplementation does not appear to improve aerobic performance and short-term power production during cycling and may actually have an ergolytic effect under some test conditions.

1 day ago · Performance Lab’s pre-workout is a stim-free nutritional supplement that you can take right before you start that workout each day. You will enjoy muscle priming action that won’t leave you. Inosine Supplement Types. In most cases, inosine supplements come in pill form, however it is also available in powder. In powders you will often seen inosine combined with other energy enhancing products or in protein products for body builders.

The cost of inosine. Several studies have investigated the effects of inosine supplementation on aerobic performance in athletes, yet none have shown convincing benefits associated with the supplement. In at least two studies, a potential for inosine to interfere with energy metabolism was suggested, particularly in high intensity “sprint” type situations. Creatine supplementation reduces muscle inosine monophosphate during endurance exercise in humans. Med Sci Sports Exercise.

2005. We hypothesized that creatinesupplementation would improve muscle energy balance (as assessed by muscle inosine monophosphate accumulation) during intense endurance exercise. Improving athletic performance. Early research shows that taking inosine does not help people to run faster or cycle farther.

Multiple sclerosis (MS). In contrast, the International Society of Sports Nutrition (ISSN) concluded from its literature review that betaalanine supplements (4–6 g/day consumed for at least 2–4 weeks) can improve high-intensity exercise performance that lasts over 60 seconds, especially in time-to-exhaustion tasks. However, performance benefits are more modest in exercise tests lasting more than 4 minutes because aerobic. What are dietary supplements for exercise and athletic performance and what do they do?

If you get regular exercise—and especially if you’re an athlete and compete in sporting events—you know that a nutritionally adequate diet and plenty of fluids are important for maximizing your physical performance. But you may wonder if dietary supplements could help you train harder, improve.

List of related literature:

A consensus exists to suggest that a nutritional supplement is ergogenic if peerȬreviewed studies demonstrate the supplement significantly enhances exercise performance followingȬweeks to months of ingestion (e.g., promotes increases in maximal strength, running speed, and/or work during a given exercise task).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Most of these supplements are proposed to increase performance capacity, often through a more pharmacological rather than a physiological effect.

“Human Nutrition E-Book” by Catherine Geissler, Hilary Powers
from Human Nutrition E-Book
by Catherine Geissler, Hilary Powers
Elsevier Health Sciences, 2010

Ergogenic aids are compounds that enhance exercise performance.

“Current Therapy in Equine Medicine E-Book” by N. Edward Robinson, Kim A. Sprayberry
from Current Therapy in Equine Medicine E-Book
by N. Edward Robinson, Kim A. Sprayberry
Elsevier Health Sciences, 2008

Alvares et al. concluded that, while the supplements are well tolerated, there is not enough evidence to recommend the use of nutritional supplementation of arginine as an aid in exercise performance in healthy individuals.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

Castell LM, Burke L, Stear S. BJSM Reviews: A-Z of supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance part 2.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Many Ephedracontaining products are claimed to be effective for weight-loss, as energy/performance boosters, euphorics or aphrodisiacs, claims that are especially appealing to young adults (Josefson 1995).

“Medicinal and Aromatic Plants of the World Africa Volume 3” by Mohamed Neffati, Hanen Najjaa, Ákos Máthé
from Medicinal and Aromatic Plants of the World Africa Volume 3
by Mohamed Neffati, Hanen Najjaa, Ákos Máthé
Springer Netherlands, 2017

Overall, whilst the efficacy of certain nutraceuticals is contentious, at the very least there is no evidence of nutraceutical supplementation causing detrimental effects to performance, and all nutraceuticals summarised in Fig. 16.1 should be the focus of the concurrent athlete.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Effects of a multi-nutrient supplement on exercise performance and hormonal responses to resistance exercise.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

PolyviouTP, Pitsiladis YP, Celis-Morales C, Brown B, Speakman JR, Malkova D. The effects of hyperhydrating supplements containing creatine and glucose on plasma lipids and insulin sensitivity in endurance-trained athletes.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

There isvery little evidence to support such claims for the majority of these supplements (withthe exception ofcreatine) and it would beunwise to recommend suchproducts when giving nutritionaladvice toathletes involved in strength training.

“Strength and Conditioning: Biological Principles and Practical Applications” by Marco Cardinale, Robert Newton, Kazunori Nosaka
from Strength and Conditioning: Biological Principles and Practical Applications
by Marco Cardinale, Robert Newton, Kazunori Nosaka
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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38 comments

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  • Well we all know who this is directed at. I liked that person’s products, but the one being criticized here I thought was the weakest one they have come out with.

  • yohimbe is one of those natural things that work like a “steroid” I use it and it is crazy, gotta be careful with the dosage though. But obviously you have to cycle it too, the body adapts to it.

    I have to disagree, when you have a low thyroid the effects of yohimbe are quiet significant.

    Like your channel! Keep it up.

  • Really awesome content, thanks Robert! I’m curious on your opinion of supplementation/nutrition for endurance runners (mile and steeplechase) for pre and post workout, as I coach those types of athletes as well as being one myself. Thank you so much and keep up the great work!

  • I honestly was wondering where you went after Price Plow. Glad I found your channel. Big fan of your work. Placebo is a real thing after all. I was so naive.. lol

  • So I need to stack glutamine with yohimbe and during the workout then finish with super stack of bcaas and casine for six months to a year to see results.

    Got it!

  • Glutamine is known for muscle growth and recovery. However, it is not 100 percent sure that If you took glutamine, you would gain effect of it.

      To see if glutamine works for you, you need to test it with your body for 3 months. After that, you can make your judgment.

  • I love it! Thank you for your science facts! Look at you confronting these charlatans about their products. If you’re blocked you’re stepping on the right toes! Keep it up!

  • I use science to lose weight by eating nachos.

    I eat 3 times of 10 servings of nachos which equals 30 servings. I exercise and burn off 5 servings then I eat 3 more 1 servings that adds up to 27 servings of nachos. The weight loss is in the missing serving.

    3 x 10 = 30 5 + 3 = 28
    3 x 9 = 27

    Science

  • What would you say to a supplement company that sells a protein product that athletes use to try and build lean muscle, but contains high fructose corn syrup and sugar?

  • Holy shit why would a guy that’s a CEO of a big corporation worry about a guy that sells 20 to 30 tubs of his own product say about. Start to make me wonder if there’s more to the story

  • You know why no one likes your channel? Because you preach hard work over supplements, and diet over “hacks”.

    You know why everyone should like your channel? Because you preach hard work over supplements, and diet over “hacks”!

  • Pls make a prebiotic finer video I love your alright bars if you make the video I will by 5 boxes of outright bar no bull! I’m 100 percent serious I really want this video

  • if you eat any decent protein you will see glutamine is the most available and also the cheapest… and bcaas powder have less bcaas then just regular protein powder and missing all the other amino acids. just look things up on ncbi dont listen to dumb shits like jym

  • Very informative video.
    Suggest me from where i can study about fitness and nutrition and sport conditioning?
    Any fitness app available?
    Waiting for your valuable reply.
    Love from india����

  • James I saw you at the gym the other day. We had a nice long conversation about your channel, programs and so forth. You even helped me with some exercises with form and spotted me. Then all of a sudden it hit me, this isn’t James linker, it’s just some bald guy.

  • I genuinely would like to know why someone who works out would need a fat loss supplement? I eat a huge amount of fat including anywhere from 6 -10 free range eggs a day (I’ll eat breakfast type meals for every meal most of the time) and I’m about 14% body fat 5′ 9 140lbs. I’d ask if these people are skipping cardio but I’m learning that cardio isn’t the best way to burn fat’ apparently lifting weights is. I do resistance training for two hours every morning and when the weather is nice again I’ll reduce that to four times a week and run 10k every day and 30k+ on sundays. Reduce carbs, eat lots of fat and bust your ass everyday, right?

  • Another important thing to say about rodents is that many are contaminated. Aka they are not representative of regular mice as they are not mutants. The places they produce lab mice have been contaminated and many research studies involving mice are now even more inaccurate. This may lead as to why mice get more benefits of suplaments and drugs and humans and other species do not.

  • I thought L-Carnatine was used in some cases for appetite suppression, (GNC associate) I found no change in hunger after ingesting the recommended amount. I am unfortunately one of the people who’ve been tricked by the supplement companies to use their products to progress. Thanks so much for the information James!

  • I’ve found BCAA helpful if you have a BAD BACK & or INJURY of JOINTS as it helps the ACIDS in your BACK DISC’S but the ACID in JOINTS are NOT MUSCLES! My PHYSIOTHERAPIST at a HOSPITAL agrees!

  • Do you mean to tell me all those glutamine drinks that I have to consume before practice for years in my teens was a waste? Thanks a lot Dad��

  • You deserve 10 times the amount of subscribers you have. I hope your channel continues to grow. I always enjoy your videos and learn (or verify what I already know) something new. Thank you for calling out the crazy supplements getting thrown around.

  • I know this is over a year old so you probably no one will see this, but I just wanted to share my experience with Glutamine. I have been taking it for close to six months now because I have Ulcerative colitis and some research I have read suggest it is useful to take it to promote healthy cell growth and regeneration in your colon. This is of course highly anecdotal and I take my medication as well but my situation has significantly improved in the last year. Again, it is unlikely glutamine has had a major role in this, but it probably didn’t hurt either. On the other hand, a year ago I stared lifitng weights seriously a few times a week, before that I have only done bodyweight exercises and played basketball a lot. So comparing the first half of my year lifting weights and the second half (when I started using glutamine for unrelated reasons) I see little to no difference in my lifting. I have gained 12 kg in this year (some of it probably fat, I crudely measured it a few times with the navy test, i went from 10% to 16%), but the weight gain, performance and recovery wasn’t at all altered by taking glutamine. That’s just my experience.

  • What in the goddamn fuck are the best BRANDS to get please this what I need to know… I already know what to take I do not know from what BRAND is best

  • Much appreciated sir. The info and the transparency of posting the dialog between Jerry and yourself. Thank you for posting and sharing.

  • James can you do a review on the channel Redefining Strength? I think Cory is quite good but I would like your insight. Thanks. BTW I love to information you put out.

  • While the section on caffeine was interesting, it was not necessarily correct in all aspects. While your perception of fatigue is altered whilst adenosine is competitively inhibited by caffeine, the effect is largely physiological. The competitive inhibition of adenosine results in the brain producing more dopamine and activates various neural circuits. The activation of these neural circuits causes the pituitary gland to secrete various hormones which activate the adrenal glands. The adrenal glands then in turn release adrenaline, which increases heart rate, blood pressure, muscular strength, and glucose metabolism. The adrenal glands also release the steroid hormone cortisol, which increases heart rate, blood glucose, blood pressure, respiration and muscular tension.
    So while the initial loss of fatigue is due to the inhibition of adenosine, the alertness that results is from the physiological response to the stimulant.

  • So, the takeaway from this is that eating lots of glutamine will make my stomach, liver, and intestines shredded af. oh man I’m gonna have the most muscled organs ever, thank you for this hot tip

  • Thank f*ck I found you!!!!!! I am so glad you’ve got this channel up, finally….As someone with a sports science degree and human nutrition degree, I bump heads with the Bro science and pseudoscience, that is directly and purposely marketed to those anxious about muscle gains, weight loss or reducing bodyfat etc. And I am saddened that this is usually pushed by season trainers, Personal trainers Including sponsored and nonsponsored Athletes et cetera. Sadly though, Depending on what side of the Science and fitness industry you are in you are in both fortunately AND unfortunately, Recreational supplements are a “fortune” big business. Again I think deliberately exploiting the anxiety of people with regard to weight management. I could go on and on and on but let’s just say I love your channel. I love your sense of humour I love touch and go sarcasm and the fact that you’re trying your best to make science understand That you can just use words to blag science. Unfortunately or fortunately depending Most people just don’t want to do the very dangerous thing called reading objectively, Or have the knowledge how to Look at the data and objectively Analyse the results. Most people didn’t do that well in school in biology chemistry etc, And again unfortunately or fortunately they need someone to break it down to them, but essentially to tell them that this supplement their taking is the best thing in the world, or that their training methods and philosophys are A-OK. Again I don’t want to go on and on but I will close here bysaying I am so glad I found your channel…

  • Just a quick correction for your viewers.

    5:31 The organs you mentioned aren’t part of the GI tract, they’re the accessory organs that form the human digestive system along with the GI tract.

  • My personally formulated pre-workout (those grimey whiney mopey days). I think people don’t understand that supplementation as well as exercise is extremely personal. Peer opinions is me insisting you give me your two cents because I haven’t tried it yet

    Ashwagandha
    (I’ve found it helps my sleep and controls symptoms of high cortisol)
    B complex
    I’m B deficient.
    l-citrulline
    Peer opinions?
    iron
    I get dizzy
    dasparitic acid
    -peer opinion, possibly just something I don’t need
    creatine
    -peer opinion, never tried it
    l-argenine again, never tried it

    The goal of my formula is to combat poor circulation, issues with iron intake, physically cold muscles such as my pecks (50 inch chest, why they’re cold, I don’t know), and getting my stress under control. Ashwagandha has had some studies regarding it’s affect on testosterone and cortisol but the main take away is it’s affect on cortisol which doesn’t have a good relationship with growth hormones. Now, I have done some research on citrulline, argenine and asparitic acid. L-citrulline and l-argenine being vasodilators, I feel it MAYBE could help with the aid of iron and the ashwagandha in terms of keeping my blood pressure and circulation normal.

  • That is such a good looking microphone I swear that and the Rick and Morty samples are why you blew up in the last year. What type of mic is that? anyone know? is it the yeti?

  • Many years ago I took inosine and I lost weight; I stopped taking it and I gained the weight back; I started taking it again and I started losing weight again; So I stopped taking it because at that time I was really skinny trying to gain weight. Not sure why inosine seemed to make me lose weight back then; I just wanted to share that information. That was way back in the early 1990’s.

  • Great tip: Just eat good food.
    Some supplements may kind of work but most of them don’t.
    In my country supplements does not even have to go trough a study to be sold, you can literally just buy a bottle, sprinkle some useless crap in there and claim anything.
    Eat food, don’t buy into these crap unless you actually have a medical professional taking your blood finding you’re deficient in some mineral or whatever.
    If you live in the US, you have some of the best but also the worst shit. So yeah, be careful.

  • Hey what do you think of collagen protein? My mom got it for herself recently and I just decided to use it as well since it was there. The way I see supplements is just, they might work, they might not. It’s better to eat it but no harm in taking a little right

  • Whoa, You seem to have a lot of knowledge about sports and fitness nutrition, but what is this about rodent studies not being reliable? Obviously it’s not as good as a human trial but rodent studies are used in almost every avenue of science for good reason. The data is far from useless or discardable because it was found in a rodent study. If that were true you could pretty much throw out most of all modern medical science.

  • Hello, I live in south of México, os there a way I can get them?
    Í will like to try them and olso sell them, os there a pene number?

  • I use glutamine not for building muscle but to make sure that my body got enough glutamine to support immune function since working out will depleted your glutamin storage, it can become to low if you working out vigorously everyday which will jeopardize immune function

  • I take many of these things unrelated to muscle or fat loss, but for self-experimentation and I assure yall it ain’t making fat go away, nor muscle build.