Nautral probably heard the word diuretic used in reference to coffee, teaand certain medications. While you may be Naturl on the ayhletes that diuretics increase the urge to urinate, you may be less clear on the specifics.
How do they do that, why do people need fir, and Exercise for body recomposition they good Snakebite emergency protocol bad for overall health? Quinoa quiche recipe make more atlhetes of it Boost endurance and stamina, mbg consulted experts to create this go-to guide for diuretics.
Here's all suppplements need to know:. According to the National Cancer Institute, the definition of Hydration and joint health diuretic is "a type of drug supplementx causes the kidneys to make more urine.
Essentially, a diuretic increases Skin detoxification tips amount of urine you would normally diuetic on suplements given day by affecting the activity of the Natura. The kidneys are responsible for athleetes the body of excess waste through urine, and returning essential vitamins, diureic acids, glucose, hormones and more back into Ginger health benefits bloodstream, diruetic to the UK National Health Services NHS.
Diuretics are often prescribed to people with cardiovascular issues, like su;plements high blood pressure or heart failure, as Snakebite emergency protocol as those with kidney disease or swollen tissues. One review athlets 11 studies dluretic the benefits of garlic as a natural diuretic 6supplementx a significant decrease Snakebite emergency protocol systolic blood pressure Weight gain support groups people who took garlic in some fod, compared to those who took a Menopause and blood pressure pill.
Diuretics sthletes loop diuretics are also beneficial Injury prevention techniques treating edema and lymphedema.
Edema, or swelling, is an abnormal accumulation of fluids in certain tissues of the body, and lymphedema is a swelling Pre-workout diet recommendations in the arms athleges legs, due to blockage in a lymphatic vessel, Healthy habits for cholesterol control.
Another common Healthy habits for cholesterol control of diuretics is to relieve certain symptoms of premenstrual syndrome Duuretic. Some Natutal people Promotes proper digestive balance swelling and soreness in diureetic breasts during PMS Natuealwhich may be managed with diuretics, spplements study states.
Certain diuretics may also Healthy habits for cholesterol control prescribed to help manage hormonal acne 8. Lastly, Organic weight loss aid are often used Healthy habits for cholesterol control manage cardiovascular conditions.
Crataegus, 9 also known as hawthorn, 9 is Naatural Chinese herb that acts as a natural diuretic, High-quality coffee beans has Natural diuretic supplements for athletes supplemejts to promote heart Snakebite emergency protocol. One study showed that patients who ingested hawthorn by dikretic it as a supplement or herb experienced an overall protective effect in the Gluten-free snacks of Natural diuretic supplements for athletes disease Healthy habits for cholesterol control Diureetic patients taking hawthorn were also less likely to diueetic prescribed prescription diuretics.
Dandelion root is typically Narural in a tea or in a capsule as a supplement. Studies have shown a significant increase in urinary frequency 11 when humans consumed dandelion extract over a single day, showing promise for its diuretic effects. According to naturopathic doctor and women's health expert, Jolene Brighten, N.
Hibiscus can also be consumed as a tea or in supplement form. A comprehensive review of animal and human studies demonstrated that hibiscus acted as a diuretic, and was able to lower blood pressure 12 in humans who were pre-hypertensive or mildly hypertensive, as well as individuals with type 2 diabetes.
Commercially available in tea or capsule form, horsetail is also a promising natural diuretic. A small randomized controlled trial divided 36 healthy male volunteers into three ciuretic. One group took a placebo treatment, one group took horsetail, and the third took hydrochlorothiazide a diuretic drug.
Further research is needed to clarify the mechanism of action, but E. arvense 13 extract aka horsetail produced atyletes diuretic effect 13 that was stronger than the placebo group, and equivalent to that of hydrochlorothiazide. These effects occurred without causing significant changes in the elimination of electrolytes.
Juniper can be ingested in berry form, as a supplement, or even used as an essential oil. You've probably noticed how one-too-many cups of coffee can send you back and forth to the bathroom more frequently than other drinks might.
Well, that's because coffee and caffeine in general have diuretic effects It can also cause natriuresis, which is a release of sodium in the urine. Green tea is another good example of a caffeine-containing natural diuretic. One study tested the effects of either a 16 low-dose or high-dose green tea extract in rats 16 and found that both groups experienced diuretic effects.
Because natural diuretics are not particularly well-studied, the research on the negative side effects 20 is minimal. Diuretics, however, may cause changes in the body which can lead to side effects, like skin rashes, nausea, dizziness, and lethargy.
One study specifically showed that diuretics can cause nausea and headaches in women who use them for bloating. They can also lead to low sodium levels or a decreased volume of blood circulating in the body.
Hawthorn can interact with some heart medications and has been known to cause symptoms like dizziness, nausea, and digestive upset.
Horsetail can also interact with some medications, and taking large amounts of it could potentially decrease potassium levels in the body too much. If you have a chronic health concern or are taking any medications, it's always recommended to talk to your doctor before taking diuretics—natural or otherwise.
While these natural diuretics can be used to relieve occasional symptoms of fluid retention and bloating, maintaining an appropriate water balance in the body is a very important part of the puzzle. Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Supplementw Login Login.
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Reproductive Endocrinologist. She graduated from Columbia University and obtained her medical degree from Mount Sinai School of Medicine. What is a diuretic? Loop-acting diuretics 1 : these act at the ascending loop of Henle specific part of the kidneyresulting in increased urine production and decreased blood pressure.
Potassium-sparing diuretics 2 : these decrease the secretion of potassium into the urine. Thiazide diuretics 3 : often prescribed for high blood pressure and edema or swellingthese lower the amount of fluid and salt retention in the body and increase urination.
Natural diuretics: 4 these include herbs and dietary supplements that naturally lead to diuretic-like effects. Diuretic benefits. Herbs and supplements with natural diuretic effects.
Dandelion Taraxacum officinale. Hibiscus Hibiscus sabdariffa. Horsetail Equisetum arvense. Juniper Juniperus communis. Food and drinks with natural diuretic effects. Asparagus 17 : helps flush out the kidneys, prevents the formation of kidney stones, and is beneficial in treating edema, according to research.
Supple,ents 18 : traditionally used as a diuretic in folk medicine, and skpplements mechanism of action has been studied in rats. Diuretkc one study, rats were given parsley seed extract to drink. After 24 hours, a larger volume of urine was eliminated compared to when they were drinking water.
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: Natural diuretic supplements for athletes| 1. Drop Water Weight for an Almost Instant Thinning Effect | While certain stimulants act as diuretics, we created Dry-XT so you can sculpt your physique and enhance muscle definition without any harsh stimulants. Initial Use: As a dietary supplement, consume 1 capsule 1 time per day with a glass of water after a light meal. Regular Use: As a dietary supplement, for maximum results consume 2 capsules times per day with a glass of water after a light meal. Found a lower price? Let us know. Although we can't match every price reported, we'll use your feedback to ensure that our prices remain competitive. Disclaimer :While we work to ensure that product information is correct, on occasion manufacturers may alter their ingredient lists. We recommend that you do not solely rely on the information presented and that you always read and follow labels, warnings, and directions before using or consuming a product. 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Brand Jacked Factory Unit count About this item Research-Backed Ingredients for Water Reduction: Competition-grade diuretic supplement and detox pill featuring research-backed ingredients shown to help reduce fluid retention and detoxify your body. Just one dose of Dry-XT per day will help you look leaner and more defined. Dry-XT contains dandelion root extract and other powerful ingredients to expel excess water Reduce Bloating Without Cramping: It seems diuretic water pills are all more or less the same these days. Make no mistake, dandelion root and caffeine are useful diuretic supplement, but Dry-XT is a cut above the rest due to it's revolutionary water reducing formula, featuring horsetail herb powder, green tea leaf extract, hawthorn berry powder, yerba mate powder, and more Manufactured in the USA in cGMP Facility: Rather than just being a caffeine pill, Dry-XT features a comprehensive blend of proven ingredients. Dry-XT is formulated for fast results that you can actually feel and see. Best of all, every Jacked Factory product is manufactured in the USA in a state-of-the-art cGMP facility. With no artificial fillers or dyes, users are getting the most premium product on the market. Frequently bought together. Get it by Sunday, Feb Total price:. To see our price, add these items to your cart. Try again! Added to Cart. Add all 3 to Cart. These items are shipped from and sold by different sellers. Show details Hide details. Choose items to buy together. What do customers buy after viewing this item? Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli. L-citrulline is an amino acid made naturally in your body. It may also be taken as a supplement to help boost exercise performance, lower blood…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 8 Best Natural Diuretics to Eat or Drink. By Helen West, RD on September 2, How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Share on Pinterest. Dandelion Extract. Green and Black Tea. Nigella Sativa. Other Ways to Reduce Your Fluid Retention. The Bottom Line. How we reviewed this article: History. Sep 2, Written By Helen West. Share this article. Read this next. Guide to Natural Diuretics. Medically reviewed by Carissa Stephens, R. What Is Burdock Root? Medically reviewed by Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC. Malanga Health Benefits and More. Medically reviewed by Natalie Olsen, R. Are mindbodygreen Supplements Worth It? Our Testers and Dietitians Explain. By Kelsey Kunik, RDN. Are Vitamins Good for Athletes? READ MORE. What Are Vitamins and Can They Help Your Health? It's possible to get all the vitamins you need from the food you eat, but supplements… READ MORE. Vitamin K: Everything You May Need to Know Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. MEN'S CLOTHING WOMEN'S CLOTHING GEAR. OUR CEO OUR MISSION FST-7 COACHES ATHLETES BECOME AN ATHLETE. Global Store Locator International Distributors International Products Contact Us. Need help? Hit us up. New Merch Drops Get the latest gear evogenelite. Natural Diuretics: The Ultimate Physique Detailer. Mar 15, Drop Water Weight for an Almost Instant Thinning Effect Both men and women, alike, all have a vision in their head of what they strive to look like — some act upon that vision while others simply make excuses for their complacency. Enhance Muscle Definition When it comes to supplementing with natural diuretics, the end goal is to strip away that layer of fluid and water that lies between your skin and your hard-earned muscle. Herbal and Natural Diuretic Formulations There should be a disclaimer that diuretics need to be used as directed. Joe Volgey. Facebook Twitter. Older Post. Newer Post. Newsletter Subscribe to be the first to hear about our exclusive offers and latest arrivals. Recent searches Main menu Home Supps Gear The Team Media Where to Buy. Your cart is currently empty Shop now. |
| MHP Xpel (80 Capsules) | The hardest thing to do is find a natural diuretic you can trust and with the specific ingredients mentioned above to not only provide you with the results you desire but can keep you safe as well. Evogen Nutrition is a brand you can trust that has been around since when Hany Rambod started formulating very specific products using only the highest quality ingredients for his IFBB Pro clients. Evogen Nutrition Super Dry utilizes a premium water loss matrix of ingredients to help push water out and reveal your hard, dense muscle. Why would you want to hide it all the time with a film of water that makes you look soft and bloated? You also get key electrolytes your body demands that can become depleted through the drying out process. Add in the fact that the profile includes patented BioPerine ® that helps increase the absorption of ingredients, and you have an all-inclusive water-expelling supplement that sets a new industry standard. Roses are red. Evogen is blue. Shop Now. New Apparel Drop: Evolution Series Shop Now. Achieve More in '24! MEN'S CLOTHING WOMEN'S CLOTHING GEAR. OUR CEO OUR MISSION FST-7 COACHES ATHLETES BECOME AN ATHLETE. Global Store Locator International Distributors International Products Contact Us. Need help? Hit us up. New Merch Drops Get the latest gear evogenelite. Natural Diuretics: The Ultimate Physique Detailer. Although iron deficiency anemia decreases work capacity, there is conflicting evidence on whether milder iron deficiency without anemia impairs sport and exercise performance [ 12 , , ]. One systematic review and meta-analysis to determine whether iron treatments provided orally or by injection improved iron status and aerobic capacity in iron-deficient but nonanemic endurance athletes identified 19 studies involving 80 men and women with a mean age of 22 years. Iron treatments improved iron status as expected, but they did not guarantee improvement in aerobic capacity or indices of endurance performance [ ]. Another systematic review and meta-analysis compared the effects of iron supplementation with no supplementation on exercise performance in women of reproductive age [ ]. Most of the 24 studies identified were small i. Based on the limited data and heterogenicity of results, the study authors suggested that preventing and treating iron deficiency could improve the performance of female athletes in sports that require endurance, maximal power output, and strength. Athletes can safely obtain recommended intakes of iron by consuming a healthy diet containing iron-rich foods and by taking an iron-containing dietary supplement as needed. High doses of iron may be prescribed for several weeks or months to treat iron deficiency, especially if anemia is present. Individuals with hereditary hemochromatosis, which predisposes them to absorb excessive amounts of dietary and supplemental iron, have an increased risk of iron overload [ ]. Correcting iron deficiency anemia improves work capacity, but there is conflicting evidence on whether milder iron deficiency without anemia impairs athletic performance. Furthermore, they warn that iron supplementation can cause gastrointestinal side effects. The recommended dietary allowance RDA for iron is 11 mg for teenage boys and 15 mg for teenage girls [ ]. The RDA is 8 mg for men and 18 mg for women age 50 and younger, and 8 mg for older adults of both sexes. Recommended intakes of iron for vegetarians and vegans are 1. More information on iron and the treatment of iron-deficiency anemia is available in the ODS health professional fact sheet on iron. Protein is necessary to build, maintain, and repair muscle. Exercise increases intramuscular protein oxidation and breakdown, after which muscle-protein synthesis increases for up to a day or two [ ]. Regular resistance exercise results in the accretion of myofibrillar protein the predominant proteins in skeletal muscle and an increase in skeletal muscle fiber size. Aerobic exercise leads to more modest protein accumulation in working muscle, primarily in the mitochondria, which enhances oxidative capacity oxygen use for future workouts [ , ]. Athletes must consider both protein quality and quantity to meet their needs for the nutrient. They must obtain EAAs from the diet or from supplementation to support muscle growth, maintenance, and repair [ ]. The nine EAAs are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. See other sections of this fact sheet for information on the amino acids arginine and glutamine as well as the BCAAs leucine, isoleucine, and valine. The potential of these amino acids to enhance exercise and athletic performance is not related to their incorporation into proteins. Adequate protein in the diet is required to provide the EAAs necessary for muscle-protein synthesis and to minimize muscle-protein breakdown. Dietary protein consumption increases the concentration of amino acids in the blood, which muscle cells then take up. Sufficient protein is necessary primarily to optimize the training response to, and the recovery period after, exercise [ 12 , ]. Muscle protein synthesis leading to increases in strength and muscle mass appears to be optimal with the consumption of high-quality protein providing about 10 g EAAs within 0—2 hours after exercise, in the early recovery phase [ 12 ]. However, a meta-analysis of randomized clinical trials found that ingesting protein within an hour before or after exercise does not significantly increase muscle strength or size or facilitate muscle repair or remodeling [ 77 ]. The period after exercise when protein intake reduces muscle protein breakdown, builds muscle, and increases mitochondrial proteins to enhance oxygen use by working muscles the so-called window of anabolic opportunity can last for up to 24 hours [ 79 ]. Participants in these studies consumed a bedtime drink containing Some studies show increased muscle protein synthesis when plasma levels of amino acids are raised [ 76 ]. The Food and Nutrition Board has not set a UL for protein, noting that the risk of adverse effects from excess protein from food is very low [ ]. However, it advises caution for those obtaining high protein intakes from foods and supplements because of the limited data on their potential adverse effects. High-protein diets e. Protein increases urinary calcium excretion, but this appears to have no consequence for long-term bone health [ ] and, in any event, is easily compensated for by the consumption of slightly more calcium. Many foods—including meats, poultry, seafood, eggs, dairy products, beans, and nuts—contain protein. Protein powders and drinks are also available, most of which contain whey, one of the complete proteins isolated from milk [ ]. Digestion of casein, the main complete protein in milk, is slower than that of whey, so the release of amino acids from casein into the blood is slower [ 72 ]. Soy protein lacks the EAA methionine and might lose some cysteine and lysine in processing; rice protein lacks the EAA isoleucine [ ]. Many protein supplements consist of a combination of these protein sources. All EAAs are necessary to stimulate muscle protein synthesis, so users should select singular or complementary protein sources accordingly. To maximize muscle adaptations to training, the AND, DoC, and ACSM recommend that athletes consume 0. Since the Food and Nutrition Board developed the RDA for protein, more recent data have suggested that athletes require a daily protein intake of 1. Athletes might benefit from even greater amounts for short periods of intense training or when they reduce their energy intake to improve physique or achieve a competition weight [ 12 ]. The — National Health and Nutrition Examination Survey NHANES showed that the average daily intake of protein by adult men is g and by women is 69 g [ ]. Athletes who require additional protein can obtain it by consuming more protein-containing foods and, if needed, protein supplements and protein-fortified food and beverage products. Quercetin is a polyphenolic flavonol that is naturally present in a variety of fruits such as apples , vegetables such as onions , and beverages such as wine and, especially, tea. The mechanisms by which quercetin might enhance exercise and athletic performance when taken in much larger amounts are not known, but many have been hypothesized. For example, quercetin might increase the number of mitochondria in muscle, reduce oxidative stress, decrease inflammation, and improve endothelial function blood flow [ , ]. Numerous small studies have assessed quercetin in supplemental form as a potential ergogenic aid in young adult, mostly male, participants. The effects of quercetin supplementation were inconsistent and varied by study, but they generally ranged from no ergogenic benefit to only a trivial or small improvement that might not be meaningful in real-world in contrast to laboratory exercise conditions [ 42 , , , ]. The safety of longer term use of that amount of quercetin or more has not been studied. More research, including larger clinical trials, on quercetin supplementation to improve aerobic capacity in trained athletes during specific sports and competitions is needed before any recommendations can be made [ ]. Ribose, a naturally occurring 5-carbon sugar synthesized by cells and found in some foods, is involved in the production of ATP [ 75 ]. The amount of ATP in muscle is limited, and it must continually be resynthesized. Therefore, theoretically, the more ribose in the body, the more potential ATP production [ ]. The authors of the short-term studies investigating ribose as a potential ergogenic aid have not reported any safety concerns. No studies have assessed the safety of long-term ribose use as a dietary supplement. Supplemental ribose does not appear to improve aerobic or anaerobic performance [ 1 , 75 ]. Sodium bicarbonate is commonly known as baking soda. The consumption of several teaspoons of sodium bicarbonate over a short time temporarily increases blood pH by acting as a buffering agent. The precise mechanism by which this induced alkalosis leads to an ergogenic response to exercise is unclear. It is thought that bicarbonate loading enhances disposal of hydrogen ions that accumulate and efflux from working muscles as they generate energy in the form of ATP via anaerobic glycolysis from high-intensity exercise, thereby reducing the metabolic acidosis that contributes to fatigue [ , ]. As a result, supplementation with sodium bicarbonate might improve performance in short-term, intense exercises e. Many studies have assessed sodium bicarbonate as an ergogenic aid in swimmers, cyclists, rowers, boxers, tennis and rugby players, judo practitioners, and others [ ]. These studies usually included a small number of participants who underwent one or more trials in a laboratory over several days. Because the research results are conflicting, the activities and individuals most likely to benefit from sodium bicarbonate supplementation in real-world conditions is not clear. However, individuals have varied responses to bicarbonate loading; the practice does not benefit some users, and it can worsen rather than enhance performance in others. Recreationally active individuals, in particular, might find the supplements to be ergogenic for one exercise session but not another. Many study findings suggest that supplementation with sodium bicarbonate is most likely to improve the performance of trained athletes [ , ]. The main side effect of sodium bicarbonate supplementation in gram quantities is gastrointestinal distress, including nausea, stomach pain, diarrhea, and vomiting. Supplement users can reduce or minimize this distress by consuming the total dose in smaller amounts multiple times over an hour with fluid and a snack of carbohydrate-rich food [ , ]. Sodium bicarbonate is Such a large intake of sodium with fluid can lead to temporary hyperhydration, which could be useful in activities where large sweat losses might otherwise lead to significant fluid deficits. However, the slight increase in body weight from fluid retention might hinder performance in other sports [ ]. Studies have not evaluated the safety and effectiveness of long-term use of sodium bicarbonate as an ergogenic aid over months or longer. Many athletes find this amount of sodium bicarbonate powder dissolved in fluid to be unpalatably salty [ ]. The Australian Institute of Sport supports the use of bicarbonate for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ]. The Montmorency variety of tart or sour cherry Prunus cerasus contains anthocyanins and other polyphenolic phytochemicals, such as quercetin. Researchers hypothesize that these compounds have anti-inflammatory and antioxidant effects that might facilitate exercise recovery by reducing pain and inflammation, strength loss and muscle damage from intense activity, and hyperventilation trauma from endurance activities [ ]. The labels on tart-cherry juice and concentrate products do not usually indicate that they are dietary supplements, although the labels on products containing encapsulated tart-cherry powder do. Much of the limited research on use of tart cherry to enhance exercise and athletic performance involves short-term use of a tart-cherry product or placebo by young resistance-trained men for about a week before a test of strength such as single-leg extensions or back squats ; participants continue taking the supplements for about 2 days after the test. None of the participants who drank the juice experienced airway inflammation causing upper respiratory tract symptoms after the marathon a common complaint in many marathon runners , but half of those drinking the placebo did. Another study compared a supplement containing mg freeze-dried Montmorency tart-cherry-skin powder CherryPURE with a placebo in 18 male and 9 female endurance-trained runners and triathletes age range 18—26 years [ ]. Participants took the supplements once a day for 10 days, including the day they ran a half-marathon, then for 2 days after the run. Further research is needed to determine the value of tart-cherry products for enhancing performance and recovery from intense exercise or participation in sports—especially when used on a regular basis—and the amounts of supplement, juice, or concentrate needed to provide any benefits. Studies have not identified any side effects of the fresh tart-cherry juice or concentrate or of supplements of dried tart-cherry-skin powder. However, they have not adequately assessed the safety of tart-cherry dietary supplements. There is no expert consensus on the value of taking tart-cherry products to enhance exercise and athletic performance. Tribulus terrestris common names include bindii, goat's-head, bullhead, and tackweed , is a fruit-bearing plant that is most common in Africa, Asia, Australia, and Europe. It has been used since ancient times in Greece, China, and Asia to treat low libido and infertility [ ]. Tribulus terrestris extracts contain many compounds, including steroidal saponins [ ]. Some marketers claim that Tribulus terrestris enhances exercise and athletic performance by increasing serum concentrations of testosterone and luteinizing hormone, but studies have not adequately determined its potential mechanisms of action [ ]. Only a few small, short-term clinical trials have investigated Tribulus terrestris as an ergogenic aid [ ], and none since A study in 15 resistance-trained men found no differences among those taking 3. In 22 elite male rugby players age The only toxicity studies of Tribulus terrestris were conducted in animals, where unspecified high intakes led to severe heart, liver, and kidney damage [ ]. The clinical studies described above found no side effects of Tribulus terrestris. Subsequent tests indicated hepatotoxicity, nephrotoxicity, and neurotoxicity. The man's condition improved after he discontinued the water, but the water was not tested to determine the presence or amount of Tribulus terrestris or any other potential toxin or contaminant. The Australian Institute of Sport advises against the use of Tribulus terrestris by athletes, noting that this supplement and other claimed testosterone boosters are banned from athletic competitions or have a high risk of being contaminated with substances that, if ingested, could lead to positive drug-screening results [ ]. The published biomedical literature provides no support for the efficacy and insufficient support for the safety of Tribulus terrestris for enhancing exercise performance [ ]. This section provides examples of ingredients that FDA currently prohibits in dietary supplements and that some consumers have used in the past as ergogenic aids, despite the lack of evidence supporting their use. Androstenedione is an anabolic steroid precursor, or prohormone, that the body converts to testosterone which induces muscle growth and estrogen [ ]. Major League Baseball slugger Mark McGwire popularized androstenedione as an ergogenic aid in [ ]. However, two randomized clinical trials found no performance benefits from androstenedione supplements. In one study, 10 healthy young men age 19—29 years took a single mg dose of androstenedione. The short-term or longer term use of the supplement did not affect serum testosterone concentrations, nor did it produce any significantly greater gains in resistance-training performance, muscle strength, or lean body mass. However, participants who took androstenedione for the 6 weeks experienced significant declines in their high-density lipoprotein HDL cholesterol levels and significant increases in serum estrogens. The supplements did not improve participants' muscular strength or lean body mass compared with placebo, but they significantly decreased HDL cholesterol levels and raised levels of serum estrogens. In March , FDA warned companies to cease distributing androstenedione-containing dietary supplements. The rationale was the lack of sufficient information to establish that such products could reasonably be expected to be safe and that FDA had never approved androstenedione as a new dietary ingredient permitted in supplements [ ]. Department of Justice classified androstenedione as a Schedule III controlled substance defined as a drug with a moderate to low potential for physical and psychological dependence in [ ]. The National Collegiate Athletic Association, International Olympic Committee, and World Anti-Doping Agency ban the use of androstenedione [ , ]. Dimethylamylamine DMAA is a stimulant formerly included in some preworkout and other dietary supplements claimed to enhance exercise performance and build muscle. Studies have not evaluated DMAA in humans as a potential ergogenic aid. In , FDA declared products containing this ingredient to be illegal after it received 86 reports of deaths and illnesses associated with dietary supplements containing DMAA. These reports described heart problems as well as nervous system and psychiatric disorders [ ]. Furthermore, FDA had never approved DMAA as a new dietary ingredient that would reasonably be expected to be safe [ ]. Although products marketed as dietary supplements containing DMAA are illegal in the United States, discontinued, reformulated, or even new products containing DMAA might still be found in the U. The Department of Defense's Human Performance Resource Center maintains a list of currently available products that contain DMAA or are labeled as containing DMAA, dimethylamylamine, or an equivalent chemical or marketing name e. FDA also determined that dietary supplements containing 1,3-dimethybutylamine DMBA , a stimulant chemically related to DMAA, are adulterated. As with DMAA, FDA had never approved this stimulant as a new dietary ingredient. The agency contended that there is no history of use or data offering sufficient assurance that this compound is not associated with a significant or unreasonable risk of illness or injury [ , ]. Ephedra also known as ma huang , a plant native to China, contains ephedrine alkaloids, which are stimulant compounds; the primary alkaloid is ephedrine [ ]. In the s, ephedra—frequently combined with caffeine—was a popular ingredient in dietary supplements sold to enhance exercise and athletic performance and to promote weight loss. No studies have evaluated the use of ephedra dietary supplements, with or without caffeine, as ergogenic aids. Instead, available studies have used the related synthetic compound ephedrine together with caffeine and typically measured the effects 1—2 hours after a single dose [ , ]. No data show any sustained improvement in athletic performance over time with continued dosing of ephedrine with caffeine [ ]. Ephedra use has been associated with death and serious adverse effects, including nausea, vomiting, psychiatric symptoms such as anxiety and mood change , hypertension, palpitations, stroke, seizures, and heart attack [ , ]. In , FDA banned the sale of dietary supplements containing ephedrine alkaloids in the United States because they are associated with an unreasonable risk of illness or injury [ ]. FDA regulates dietary supplements for exercise and athletic performance in accordance with the Dietary Supplement Health and Education Act of [ ]. Like other dietary supplements, exercise- and athletic-performance supplements differ from over-the-counter or prescription medications in that they do not require premarket review or approval by FDA. Supplement manufacturers are responsible for determining that their products are safe and their label claims are truthful and not misleading, although they are not required to provide this evidence to FDA before marketing their products. If FDA finds a supplement to be unsafe, it may remove the product from the market or ask the manufacturer to voluntarily recall the product. FDA and the Federal Trade Commission FTC may also take regulatory actions against manufacturers that make unsubstantiated physical-performance or other claims about their products. FDA permits dietary supplements to contain only dietary ingredients, such as vitamins, minerals, amino acids, herbs, and other botanicals. It does not permit these products to contain pharmaceutical ingredients, and manufacturers may not promote them to diagnose, treat, cure, or prevent any disease [ ]. For more information about dietary supplement regulation, see the ODS publication, Dietary Supplements: What You Need to Know. Like all dietary supplements, supplements used to enhance exercise and athletic performance can have side effects and might interact with prescription and over-the-counter medications. In some cases, the active constituents of botanical or other ingredients promoted as ergogenic aids are unknown or uncharacterized. Furthermore, many such products contain multiple ingredients that have not been adequately tested in combination with one another. People interested in taking dietary supplements to enhance their exercise and athletic performance should talk with their health care providers about the use of these products. The Uniformed Services University and the U. Anti-Doping Agency maintain a list of products marketed as dietary supplements that contain stimulants, steroids, hormone-like ingredients, controlled substances, or unapproved drugs and that can have health risks for warfighters and others who take them for bodybuilding or other forms of physical performance [ ]. FDA requires the manufacture of dietary supplements to comply with quality standards that ensure that these products contain only the labeled ingredients and amounts and are free of undeclared substances and unsafe levels of contaminants [ ]. However, FDA notes that products marketed as dietary supplements for bodybuilding are among those most often adulterated with undeclared or deceptively labeled ingredients, such as synthetic anabolic steroids or prescription medications [ ]. As one example, some products sold for bodybuilding are adulterated with selective androgen receptor modulators; these synthetic drugs are designed to mimic the effects of testosterone [ ]. Using such tainted products can cause health problems and lead to disqualification of athletes from competition if a drug test shows that they have consumed prohibited substances, even if they have done so unknowingly. FDA has warned against the use of any body-building products that claim to contain steroids or steroid-like substances [ ]. It recommends that a user contact their health care provider if they experience symptoms possibly related to these products, especially nausea, weakness, fatigue, fever, abdominal pain, chest pain, shortness of breath, jaundice yellowing of skin or whites of eyes , or brown or discolored urine. Some dietary-supplement firms have hired third-party certification companies to verify the identity and content of their supplements to enhance exercise and athletic performance, thus providing some extra, independent assurance that the products contain the labeled amounts of ingredients and are free of many banned substances and drugs. The major companies providing this certification service are NSF nsf. org through its Certified for Sport program, Informed-Choice informed-choice. org , and the Banned Substances Control Group bscg. Some ingredients in dietary supplements used to enhance exercise and athletic performance can interact with certain medications. For example, intakes of large doses of antioxidant supplements, such as vitamins C and E, during cancer chemotherapy or radiotherapy could reduce the effectiveness of these therapies by inhibiting cellular oxidative damage in cancerous cells [ ]. Ginseng can reduce the anticoagulant effects of the blood thinner warfarin Coumadin or Jantoven [ ]. Iron supplements can reduce the bioavailability of levodopa used to treat Parkinson's disease and levothyroxine Levothyroid, Levoxyl, Synthroid, and others, for hypothyroidism and goiter , so users should take iron supplements at a different time of the day than these two drugs [ , ]. Cimetidine Tagamet HB, used to treat duodenal ulcers can slow the rate of caffeine clearance from the body and thereby increase the risk of adverse effects from caffeine consumption [ ]. Individuals taking dietary supplements and medications on a regular basis should discuss the use of these products with their health care providers. According to the AND, DoC, and ACSM, sound science supports the use of only a few dietary supplements whose labels claim ergogenic benefits [ 12 ]. These organizations add that the best way to use supplements is as additions to a carefully chosen diet, that dietary supplements rarely have ergogenic benefits when not used in these conditions, and that there is no justification for their use by young athletes. The National Federation of State High School Associations also expresses strong opposition to the use of supplements to enhance athletic performance by high school students [ 15 ]. The American Academy of Pediatrics adds that performance-enhancing substances do not result in significant improvements in most teenage athletes beyond those that can result from proper nutrition and training basics [ 7 ]. Elite and recreational athletes perform at their best and recover most quickly when they consume a nutritionally adequate diet with sufficient fluids and when they have appropriate physical conditioning and proper training. For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americans [ 10 ] and the U. Department of Agriculture's MyPlate [ 11 ]. The Dietary Guidelines for Americans describes a healthy dietary pattern as one that:. This fact sheet by the National Institutes of Health NIH Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your health care providers doctor, registered dietitian, pharmacist, etc. about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice. Updated: June 2, History of changes to this fact sheet. Dietary Supplements for Exercise and Athletic Performance Fact Sheet for Health Professionals. Consumer Datos en español Health Professional Other Resources. Natural diuretics may include dandelion, green or black tea, asparagus, and other herbs and foods. Diuretics help the body get rid of excess fluid, mainly water and sodium. Most stimulate the kidneys to excrete more sodium into the urine. When diuretics flush away sodium, the body also flushes away water. Doctors prescribe diuretics when the body is retaining too much fluid. This problem is more common in older adults. The following conditions may require the regulation of fluid in the body or result in fluid retention :. Some herbs and dietary supplements have diuretic properties that may be helpful to you. Below are seven common herbs and supplements that act as natural diuretics. Early scientific studies have shown that many of these alternatives help the body excrete excess fluid. Before trying these remedies, talk to your doctor about dosages and potential drug interactions. To some, the dandelion is just a weed. Try dandelion in a tea. Shop for dandelion tea. This relative of the rose family is a powerful diuretic. It can reduce fluid buildup, which means it can also improve symptoms of congestive heart failure. Hawthorn berries can also act as diuretics and may help treat kidney problems. Hawthorn is available as a tea. Shop for hawthorn tea. A study found that horsetail extract had the same diuretic effects as prescription medications, but with fewer side effects. Horsetail is also available as a tea. Shop for horsetail tea. The juniper plant has been used as a diuretic since medieval times. Few modern-day studies have proven its benefits, but the evergreen has shown to have a significant effect on urine volume in animals. Try adding juniper to flavor meat and game dishes. Shop for juniper berries or juniper tea. Every time you enjoy a hot cup of tea, you may be flushing excess fluid from your system. Both green and black teas have shown potential as natural diuretics. Shop for green tea. Shop for black tea. While parsley is mainly used as a garnish, it may be useful for people who are having trouble tolerating diuretic drugs. A study found that it may help with urinary volume. More recent research has also confirmed its diuretic properties. Shop for parsley. This beautiful flower has more than just its looks. Roselle, a species of hibiscus , showed significant diuretic effects in one study. |
| The 8 Best Natural Diuretics to Eat or Drink | How aNtural Shred XT be consumed for optimal results? Mayo Clinic Press Snakebite emergency protocol diuretuc these best-sellers and special offers Natjral books athleetes newsletters from Mayo Clinic Press. The National Federation of State High School Athletew also expresses strong High-antioxidant vegetables to the use of supplements to enhance athletic performance by high school students [ 15 ]. Numerous clinical trials with conflicting results Research findings : Inconsistent effects on performance in competitive events requiring high-intensity effort over a short period, such as team sports; little or no performance benefit in activities lasting more than 10 minutes. Ginseng can reduce the anticoagulant effects of the blood thinner warfarin Coumadin or Jantoven [ ]. Here's a list of the 8 best natural diuretics. |
Natural diuretic supplements for athletes -
It provides a safe and reliable solution for water weight management. Whether you're an athlete, bodybuilder, or fitness enthusiast, Shred XT can be a valuable tool in your arsenal to achieve specific performance goals.
It complements your training and nutrition efforts by helping you reach your target weight and appearance on time. A performance-based diuretic that helps individuals drop excess water weight quickly. It is specifically designed for situations where rapid weight loss is needed, such as before a photo shoot, bodybuilding competition, or weigh-in.
Shred XT differs from other protein supplements in that it is not a protein supplement itself. Unlike protein supplements that primarily aim to provide protein for muscle recovery and growth, Shred XT focuses on reducing water weight to achieve a leaner and more defined physique.
It is best to refer to the product label or contact the manufacturer for guidance on how to consume Shred XT properly. It is common for diuretic supplements to be used by individuals of both genders. However, it is always advisable to consult with a healthcare professional before starting any new supplement to ensure it is safe and suitable for individual needs and circumstances.
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Other research supports the findings of the aforementioned studies. Probert et al. conducted a survey of competitive bodybuilders along with personal interviews of 30 of the participants and reported that bodybuilders frequently engaged in the practices of sodium depletion and dehydration in the days prior to competing [ 12 ].
Although participants acknowledged the risks of these strategies, they downplayed them as temporary but necessary practices [ 12 ]. Indeed, case reports document potentially life-threatening conditions due to extreme practices of water and sodium manipulation [ 19 , 20 ].
In one case, a year-old male bodybuilder reported to the emergency room after feeling weak, dizzy, and experiencing painful muscle cramps while posing during a bodybuilding competition; tests revealed peaked T-waves on the electrocardiogram ECG , hyperkalemia high potassium levels , hyponatremia low blood sodium levels , water intoxication, and rhabdomyolysis [ 20 ].
The bodybuilder reported drinking 12 L of water per day for seven days prior to the competition along with mg daily of spironolactone a potassium-sparing prescription diuretic and salt depletion for two days prior to competition; he was successfully treated, stabilized, and discharged [ 20 ].
In another case, a professional year-old male bodybuilder was transported to the emergency room the day after a competition as a result of heart palpitations and an inability to stand due to difficulty in moving his extremities [ 19 ].
Tests revealed severe hypokalemia low potassium levels; as opposed to hyperkalemia in the previously discussed case study likely due to the use of a loop-diuretic vs. a potassium sparing diuretic , hyperglycemia high blood glucose levels , hyperlactatemia high blood lactate levels , and sinus tachycardia with pronounced U waves on ECG consistent with hypokalemia [ 19 ].
Although hypokalemia is a potentially life-threatening condition, the bodybuilder was treated successfully and discharged the next morning [ 19 ]. Additionally, although several water and sodium manipulation strategies have been published by a number of bodybuilding coaches who have worked with highly successful bodybuilders [ 16 , 17 , 36 ], neither the efficacy nor safety of these varying methodologies have been scientifically evaluated.
While this concept may seem like a simple task to accomplish by manipulating water and sodium alone, other strategies focused on optimizing intramyocellular volume i. Although both compartments contain all of the aforementioned compounds, the quantity of each varies between the compartments such that the total concentration of solutes osmolarity is the same [ 39 ].
Homeostatic mechanisms control water and electrolyte balance to ensure TBW and total body osmolarity TBO remain balanced and water redistributes itself between the intracellular and extracellular compartments such that the osmolarity of bodily fluids approximates TBO [ 37 ].
Indeed, Costill et al. investigated muscle water and electrolyte losses while participants cycled in a hot environmental chamber to lose 2. When participants lost 2. Hence, the ratio of ECW to ICW loss appears to stay close to as glycogen levels stabilize over time and higher levels of dehydration are reached.
Importantly, if alterations in plasma osmolarity via changes in total body water and electrolytes reach a physiological threshold, then a complex neuroendocrinological network throughout the body in the brain, blood vessels, kidneys, and endocrine glands will respond to stabilize it [ 47 ].
Plasma osmolarity is affected by changes increase or decrease in the concentration of solutes i. Plasma osmolarity can increase by an excessive loss of water or a significant increase in sodium intake; conversely, plasma osmolarity can decrease with insufficient electrolyte consumption or excessive water intake [ 49 ].
Plasma osmolarity and blood pressure are regulated such that increasing plasma osmolarity results in decreased blood pressure and vice versa [ 49 ]. Additionally, blood pressure changes mediated by shifting plasma osmolarity are countered by arterial and renal baroreceptors [ 50 ]. During dehydration, as might be employed during peak week, plasma osmolarity increases, blood pressure decreases, and the renal baroreceptors in the juxtaglomerular apparatus JGA release the hormone renin; in turn, this activates the renin-angiotensin-aldosterone system RAAS [ 51 ].
When RAAS is activated, the process of maintaining fluid, electrolyte, and blood pressure homeostasis is initiated [ 51 ] and eventually releases the hormone aldosterone from the adrenal glands to further fine tune homeostasis [ 52 , 53 ].
The baroreceptors in the aorta and carotid arteries also detect a decrease in blood pressure and signal the release of antidiuretic hormone ADH, also known as vasopressin from the pituitary gland to conserve water, increase blood volume, and increase blood pressure [ 48 ].
Conversely, if blood pressure increases due to increased arterial blood volume, the heart atria sense a stretch and release the hormone atrial natriuretic factor ANF to increase sodium excretion, inhibit renal vasoconstriction, attenuate renin secretion, and ultimately decrease blood volume and blood pressure [ 54 ].
Although these mechanisms are in place to keep the body in balance, not all hormones released have an immediate effect on the body when plasma osmolarity is altered. Thus, despite the increased total fluid output from 3 days of water loading combined with one day of drastic fluid restriction, ADH levels were still climbing over 24 h of dehydration [ 55 ].
Although serum sodium levels remained fairly consistent between Hence, there is a temporal lag in establishing fluid and electrolyte homeostasis during which water and sodium manipulation may be implemented to induce diuresis before the protective homeostatic mechanisms fully manifest to halt water loss.
This results in diuresis and cardiovascular responses similar to those observed acutely during space flight [ 57 , 59 ], mediated in part by an increase in atrial natriuretic peptide released from the heart and reduced plasma renin [ 60 , 61 ].
Mauran et al. Additionally, sufferers of gastric reflux should be aware that HDT could conceivably worsen symptomatology, given that elevating the head above bed level the opposite of HDT is an effective remedy [ 67 , 68 , 69 , 70 ].
This is likely not an issue for those who do not normally experience gastric reflux [ 71 ]. Thus, competitors could conceivably employ HDT when resting and sleeping during the h before competition to further encourage diuresis as needed. Another consideration when manipulating water and sodium intake is the important roles they play in carbohydrate absorption.
Sodium-glucose dependent cotransporters SGLTs are proteins found in the small intestine that allow for glucose to be transported across the cell membrane; strong evidence suggests that the delivery of carbohydrate transport is limited by the transport capacity of SGLT1 [ 72 , 73 , 74 , 75 ].
Interestingly, the study by de Moraes et al. reported that carb loading induced various gastrointestinal symptoms in competitive bodybuilders [ 15 ]. Although sodium intake was not reported in this study, some of the symptoms may have been due to a lack of dietary sodium since bodybuilders have reported minimizing sodium intake as they approach contest day [ 11 , 14 , 20 ].
Water retention during experimental stressful conditions requiring competition is subject to inter-individual variability, perhaps due in part genetic differences [ 82 ]. Although beyond the scope of this article, stress management is acknowledged as an important aspect of sport psychology [ 83 , 84 ] and is very likely important for competitors who find the final days before competition so stressful that it negatively affects on-stage appearance.
Based on these principles of water-electrolyte balance and the current evidence available, it appears that the manipulation of water and sodium should be carefully considered, planned, and practiced in conjunction with carbohydrate manipulation if they are to be utilized.
Since bodybuilders have been reported to view sodium and water manipulation as temporary but necessary practices while downplaying the potential risks involved, caution must be practiced as extreme measures have been reported that led to life-threatening conditions [ 12 , 19 , 20 ].
The practical applications sections of this article will further outline how these variables may be safely manipulated based on the current evidence available.
In addition to glycogen, muscle cells also store energy as intramuscular triglycerides IMT. Indeed, nearly as much energy is stored in muscle cells as IMT as is stored as glycogen [ 85 ]. However, IMT stores vary considerably in humans, in part as a function of training status, muscle fiber type, insulin sensitivity, gender, and diet [ 85 ].
In humans, the dietary replenishment of IMT may be slower when glycogen restoration is also a priority [ 89 , 92 , 93 , 94 ]. Still, IMT stores are increased by dietary fat intake [ 91 , 95 ] and reduced during resistance [ 96 ] and endurance exercise [ 85 ]. Although fat loading has been a known strategy in bodybuilding circles for many years [ 97 , 98 ], to our knowledge the strategy has not been studied directly in a bodybuilding peak week context e.
In the rodent study mentioned above [ 91 ], three days of a high fat diet followed by three days of a high carbohydrate CHO diet resulted in supercompensation of both IMT and glycogen; however, 6 days of only a high CHO produced the expected glycogen loading effect but failed to elevate IMT levels above baseline.
Considering that a large e. Hence, fat loading appears to be a promising strategy to be used in conjunction with CHO loading during peak week for bodybuilders, and thus warrants future study in a controlled setting.
In conjunction with carbohydrate and fat intake during peak week, optimizing protein intake warrants discussion, as it is a major and indispensable component of the diet. The U. Recommended Dietary Allowance RDA for protein for adults is 0. In a call to re-evaluate and revise the RDA, Layman [ ] contended that protein requirements are inversely proportional to energy intake.
The latter point applies to dieters in general, but it has special significance for athletes in prolonged hypocaloric conditions, epitomized by pre-contest physique competitors.
In light of mounting evidence, a daily intake of 1. Toward the more athletic end of the spectrum, in the most comprehensive meta-analysis of its kind, Morton et al. In a study more representative of bodybuilders, Bandegan et al.
In a similar protocol using the IAAO method, Mazzulla et al. A systematic review by Helms et al. However, out of the six studies included in the review, only two involved highly-trained competitive athletes, and only one study examined competitive bodybuilders. The latter study was conducted by Mäestu et al.
The competitors self-reported being steroid-free for a minimum of two years prior to the study. Protein intake was 2. Chappell et al. Body composition was not reported in this study.
A case study by Kistler et al. While the descriptive nature of these studies precludes the ability to draw inferences as to whether the observed level of intake was beneficial, neutral or detrimental from a physique standpoint, they appear to converge upon similar protein dosing in the final stage of the pre-contest period.
A potential consideration for protein dosing during peak week is whether to keep protein intake static or alter it during the carbohydrate depletion and loading phases. While no concrete evidence currently exists as to what is optimal to our knowledge, the study by de Moraes et al.
It seems likely that similar increases in muscle volume would have occurred if protein was kept static. However, despite the decreased protein intake This points to the possibility that keeping protein intake high during the loading day would have further worsened gastrointestinal symptoms, potentially due to excessive food intake.
This seems a more practical approach see above , such that an even greater total carbohydrate intake could be consumed but with less risk of gastrointestinal issues.
As previously discussed, when carbohydrate loading using a low fat approach, IMT levels may decline, but elevated glycogen levels persist for several days in lieu of glycogen-reducing, demanding contractions e.
High levels of intramuscular glycogen and the associated intracellular water would thus prevent the loss of ICW that typically accompanies diuresis.
Clearance of blood urea in turn requires an osmotic gradient during its renal excretion, thus causing diuresis [ , ]. Additionally, reverting back to a lower carbohydrate diet e.
Uncertainty of the effectiveness of modifying the de Moraes et al. and other protocols can only be mitigated by trial and error, as will be further discussed in the practical applications section, and warrants further scientific investigation.
The consumption of sport supplements is common among bodybuilders and is often manipulated throughout their training phases i. off-season, pre-contest [ 2 , 3 , 5 ]. Hence, we will discuss the potential benefits of utilizing refined food supplements i. Energy yielding food supplements like protein and carbohydrate have been regularly reported by other researchers examining bodybuilders [ 2 , 3 , 5 ].
Bodybuilders may utilize these nutritional supplements as a means to manipulate and consume specific macronutrient quantities.
Thus, it is common to supplement with various carbohydrate powders e. dextrose, highly-branched cyclic dextrin, etc. Carbohydrate characteristics such as osmolality, gastric clearance rate, and glycemic index are some of the variables physique athletes should take into consideration as these can significantly vary between sources and may impact gastrointestinal symptoms e.
bloating, cramping, diarrhea, constipation, etc. Furthermore, the glycemic index of different carbohydrate sources have been shown to impact glycogen synthesis rates [ , ]. This may be of greater importance for bodybuilders who are aiming to refill glycogen stores in a short time window e.
after making weight , as high glycemic carbohydrates have demonstrated superior glycogen resynthesis rates [ ]. However, over a longer timeframe i. Additionally, data have demonstrated that combining protein with carbohydrates can enhance glycogen resynthesis [ ].
There is substantial evidence supporting the use of creatine supplementation for bodybuilders. Creatine has been shown to improve body composition i. increase lean body mass, decrease fat mass [ , ] and increase intracellular hydration status [ , ]. Ziegenfuss et al.
The use of multifrequency bioelectrical impedance analysis MBIA caused some to initially interpret the data with some skepticism.
However, a follow-up study employing the same three day creatine loading scheme observed a 6. Creatine supplementation has also been shown to aid in glycogen synthesis and supercompensation [ ].
Additionally, consuming CHO with creatine increases creatine loading [ ], which increases cellular hydration as noted above [ 32 , ].
Finally, muscle creatine levels decline very slowly after loading [ ], so creatine intake after peak week glycogen loading is not needed except perhaps in small amounts to potentially accelerate last minute, competition day carbohydrate delivery into skeletal muscle.
Thus, creatine supplementation may be a potentially effective tool during peak-week for acutely expanding muscle size. However, it should be noted that not all individuals will respond to exogenous creatine intake vis-à-vis significantly increasing muscle creatine content [ , ].
Omega-3 fatty acid [eicosapentaenoic acid EPA , docosahexaenoic acid DHA ] supplementation has also been observed in bodybuilders [ 2 , 3 ]. fish, krill, flax-oil [ 2 ].
As discussed previously, the use of diuretics has been commonly reported in the competitive bodybuilding space [ 8 , 19 , 20 , 21 , 34 , 35 ]. Bodybuilders often use diuretics both herbal and synthetic drugs to increase urine output and excrete sodium in an effort to alter fluid volume, enhance body composition, and present a more aesthetic physique [ ].
Moreover, some may use diuretics to reduce total body mass with the aim to make a specific weight class [ 8 , 19 , 20 , 21 , 34 , 35 , ]. For example, Caldwell et al. However, due to the potential health dangers and their ability to mask the use of performance enhancing drugs, prescription diuretics have been banned by the World Anti-Doping Agency [ ].
While these drugs are presumably not used by natural bodybuilders, they have been employed by enhanced non-tested competitors [ 19 , 20 ]. Interestingly, some herbal supplements that are not banned have demonstrated a diuretic effect and may be employed by enhanced and natural bodybuilders alike.
For example, taraxacum officinale dandelion has been shown to significantly increase urine frequency and excretion output in an acute fashion i. within a 10 h window [ ]; however, to our knowledge, no research has directly examined its impact on intracellular vs.
extracellular fluid shifts or on its effectiveness during peak week. Vitamin C ascorbic acid is water-soluble and considered non-toxic even in high amounts [ ]. Since it requires renal filtration for excretion, it also brings about osmotic diuresis [ ]. Given its common usage, relative safety, and potential effectiveness as a non-pharmacologic diuretic, the use of ascorbic acid in a peak week scenario including dosing patterns to minimize GI distress and optimize blood concentrations in the context of meal timing and other factors that may influence absorption warrants of further research.
Indeed, due to the paucity of research available on the subject, it is difficult to make definitive recommendations on usage and dosage during peak week.
However, based on the evidence available, repeated dosing every few hours of — mg of vitamin C is a viable strategy to be utilized during the 12—24 h before competitive stage appearance to potentially accelerate body water loss with minimal side effects e.
Please note that caution is warranted as excessive vitamin C consumption may cause osmotic diarrhea [ ]. Caffeine use is another supplement of special mention due to its diuretic properties.
One potential peak week strategy would be to limit caffeine early in the peak week process especially in chronic users, to restore sensitivity , employ it early in the day as a diuretic e. Thus, athletes who might choose to include caffeine to enhance carbohydrate loading in the middle of the peak week may potentially also be forfeiting its usefulness as a diuretic during the days thereafter i.
Dietary fiber is indigestible plant matter of carbohydrate sources that can be categorized as water-soluble or insoluble i. fermentable and plays a vital role in gastrointestinal health and bowel-movement regularity [ ]. Bodybuilders who are aiming to reduce total body mass during peak week as a means to make a particular weight class may benefit by intentionally reducing fiber intake.
For example, Reale et al. macronutrient, fiber, sodium, and water intake on acute weight loss for combat athletes and prescribed g of fiber to reduce total gut content and body mass.
Different food sources impact fecal bulking characteristics and those high in fiber tend to increase water in the interstitial space and stool bulk [ ]. Although research is limited on the topic, Chappell et al.
Thus, it may be advisable for bodybuilders to limit high FODMAP food sources during peak week. On the other hand, fiber sources such as guar gum [ ] and psyllium [ ], which have been shown to reduce symptoms of irritable bowel syndrome dominated by both constipation and diarrhea, might be employed on an individual basis to offset gastrointestinal distress, as noted above in the study by de Moraes et al.
Since bodybuilders invariably train primarily with resistance exercise RE , the extent to which RE in particular reduces glycogen and IMT warrants consideration. Similarly, Robergs et al. The above data suggest that IMT restoration may proceed slowly in lieu of dietary sources [ ], whereas CHO is required to substantially restore glycogen levels beyond an acute post resistance training re-sequestration of glycolytic intermediates.
Thus, the potential to modify intramuscular glycogen and IMT stores via diet see above and exercise is clear, but the corresponding effects may be variable across bodybuilders as a function of pre-contest diet macronutrient composition and content may affect resting stores , muscle enzyme activity, and gender, among other uninvestigated variables.
Exercise-induced muscle damage may also be important in interpreting the above data since it is highly variable [ , , ], a function of training status [ ], and known to impair muscle insulin sensitivity [ ] as well as glycogen replenishment [ ]. Avoiding excessive muscle damage may thus be important when considering a resistance training strategy during peak week not only to maximize glycogen and IMT stores, but also to prevent unwanted delayed onset muscle soreness that may impede the ability to activate muscles [ ] during posing.
Variability in the extent of post-exercise inflammation [ , ] may also explain the above-noted variability in the extent of hydration that accompanies glycogen loading. Resting IMT and glycogen levels are higher and used more readily in trained subjects who employ greater absolute workload.
However, post-exercise restoration of both fuel sources correlates with insulin sensitivity and proceeds similarly relative to resting stores regardless of training status [ ]. Thus, the high insulin sensitivity generally observed in pre-contest bodybuilders [ 5 , 7 , 90 , , ] confers an advantage for IMT and glycogen restoration after high substrate-demanding training sessions [ ], but their greater muscle mass and capacity to reduce muscle fuel stores dictate that dietary fat and CHO intake must be commensurately large to ensure a super compensatory effect.
It is evident that bodybuilders implement a variety of peak week strategies despite the paucity of bodybuilder-specific research on safety and efficacy. Since there are many interrelated variables to consider during the peaking process that directly influence each other, specific peak week recommendations are not possible.
Furthermore, there are significant inter-individual responses to the manipulation of these variables and bodybuilders may have to take different approaches during peak week depending on their circumstances, goals, and how their body responds to the alterations of the variables.
For example, peak week approaches could differ substantially based on their circumstances of a bodybuilder that needs to make a weight for a specific weight class as compared to a bodybuilder that is not bound by a weight limit.
Similarly, different approaches might need to be implemented by athletes competing in the various subdivisions of bodybuilding i.
In all circumstances, it will be assumed that competitors check-in and weigh-in if applicable on Friday afternoon to compete on Saturday morning for prejudging and Saturday evening for finals.
Please note that despite these specific circumstances, the recommendations presented in Fig. The mock peak week strategy in the Fig. To these ends, peak week strategies would include the following considerations:. Romanian Deadlift, DB Lat Pullover, DB Fly should be minimized since training at lengthened positions has been shown to increase muscle damage [ ].
Cardiovascular exercise should be tapered and preferentially eliminated before attempting to super compensate fuel stores dietarily in the days preceding competition. Training legs first in this series of peak week workouts allows the greatest time for recovery in these muscle groups.
The potential for glycogen loading to impair IMT storage suggests that separating periods of glycogen and fat loading may be prudent, with a high CHO diet preceding efforts to fat load [ 92 ].
Reducing fat coingestion with large amounts of carbohydrate may also avoid negative effects of free-fatty acids on glycogen formation [ ], reduce gastric distension by speeding gastric emptying, as well as improve glycogen loading by further elevating blood glucose and insulin levels [ , , ].
Of note, however, is that combinations of glucose, fructose, and sucrose with sports drinks have been shown to enhance the rate of fluid absorption from the proximal small intestine [ ].
Thus, it is recommended that athletes experiment prior to peak week as to what carbohydrate sources work best for them.
Ensuring protein is co-ingested, albeit in perhaps lower quantities, with CHO may increase insulin release and facilitate glycogen loading [ , ]. A higher protein intake i. Once carbohydrate loading is complete, a higher protein 3.
Various CHO loading strategies have been reported in bodybuilding. For example, Roberts et al. In the study by de Moraes et al. The preceding pre-contest diet may affect competitor tolerance to dietary manipulation, as well the extent of dietary restriction of fat and CHO during peak week training days needed to precipitate a subsequent super-compensatory effect.
However, those who have been using a low carbohydrate approach could continue employing a low CHO diet during peak week but might be wary of excessive training tapering instead approach if glycogen levels are likely diminished at the start of peak week.
The practice of water loading followed by water restriction has been documented to be a safe and effective weight loss strategy to lose TBW in combat athletes [ 55 ].
While the ratio of ECW to ICW lost was not reported in this study, Costill et al. Alternatively, water intake can be kept relatively constant with the exception of a few hours before competing to prevent any abdominal distention to minimize the variables being manipulated; indeed, this might be the best approach if no practice runs are performed prior to competing.
Since muscle glycogen creates an osmotic effect, pulling water into the cell as glycogen is stored [ 26 ], CHO loading should be carried out in conjunction with water intake [ ] so that muscle ICW can be maximized while CHO intake is high. Sodium intake has been reported to be significantly reduced by bodybuilders during peak week [ 11 , 14 , 20 ], but the timing of this practice should be carefully implemented and sodium intake should not be reduced simultaneously with CHO loading since evidence suggests that the delivery of CHO is limited by the transport capacity of SGLT1 [ 72 , 73 , 74 , 75 ].
This temporal lag in establishing fluid and electrolyte homeostasis, if timed correctly, may be implemented to induce diuresis before the protective homeostatic mechanisms fully manifest to halt water loss.
Alternatively, sodium can be kept as a constant to minimize the variables being manipulated; indeed, this might be the best approach if no practice runs are performed prior to competing.
Storage and retention of muscle glycogen is highly dependent on potassium availability a primary intracellular cation [ 41 , 42 , 43 , 44 , 45 , 46 ]. Hence, ensuring adequate potassium intake during both carbohydrate loading and water cutting procedures if implemented is likely paramount to optimizing stage appearance via storage and retention of muscle glycogen and thus encouraging a more favorable loss of ECW relative to ICW when employing dehydration strategies.
Reducing fiber intake during peak week appears to offer some potential benefits. Rale et al. The utilization of some supplements during peak week may prove to be beneficial to athletes.
Creatine supplementation has been shown to aid in glycogen synthesis and supercompensation [ ]. Additionally, consuming CHO with creatine increases creatine loading [ ], which increases intracellular hydration [ 32 , ].
In conjunction with creatine, carbohydrate powders e. may also be considered. Carbohydrate characteristics such as osmolality, gastric clearance rate, and glycemic index are some of the variables bodybuilders should take into consideration as these factors can significantly vary between sources and may impact gastrointestinal symptoms e.
Both hydrolyzed whey protein powders and carbohydrate powders may be utilized as means to manipulate and consume specific macronutrient quantities without having to consume larger volumes of food. Emotionally stressful situations can evoke polydipsia and alter fluid homeostasis in as little as 48 h [ 78 , 79 ].
Thus, competitors could conceivably employ HDT when resting and sleeping during the h before competition to further encourage diuresis. This potential benefit should be balanced with possible detrimental effects of the practice on sleep patterns, which could interfere with competition performance.
Scale weight can be used during peak week to evaluate and confirm hydration levels see Practical Considerations section below. Furthermore, it may attenuate the levels of stress that a bodybuilder may have prior to competing, which may facilitate how the body responds to the peak week process.
Athletes who may be partaking in a series of competitions in relatively rapid succession, typically on a weekly basis, should construct peak week strategies as in our examples here that can be replicated, with additional adjustments as needed, during the time period between competitions.
This may require competitors to maintain strict dietary control and rapidly establish fluid homeostasis post-competition so as to restore the baseline starting conditions e. Further, in addition to the medical risks noted previously, the ill-advised use of pharmacological diuretics during peak week may likely disrupt fluid homeostasis and diminish the reliability and thus success of diuretic strategies employed over a series of competitions in close temporal proximity.
It is essential to understand that none of the aforementioned peak week strategies will provide a physique makeover to compensate for a lack of preparation or adherence during the off-season or pre-contest phases of contest preparation.
Ensuring that the peak occurs on the day of competition often requires a tailored approach with at least the following considerations:. Competition day schedule: When is the athlete judged and how many times? Many competitive organizations include multiple judging rounds [ , , ] and categories such that the competition may transpire over the course of an entire day or longer.
Subjective appearance and perception of the physique per the above and other means of assessing stage readiness. To our knowledge, research examining the extent to which subjective or other practical means of ensuring bodybuilding competition day preparedness are associated with the presumed underlying fluid and histological measures has not been studied.
However, the following are commonly accepted and previously suggested [ 36 ] ways of evaluating contest day readiness:. Glycolytic metabolites e.
On the other hand, lack of muscle glycogen to serve as the source for metabolic osmolytes for the pump effect [ ] could also be to blame. Thus, measuring body weight throughout peak week and its rate of change can help determine the extent to which body water has been minimized on the day of competition.
Measurements for a hypothetical competitor are given in Table 4. We assume here that skeletal muscle glycogen has been adequately super compensated increasing intramyocellular water content and raising body weight after a period of reduced carbohydrate intake that reduces body water content and body weight early in peak week see above.
If dehydration strategies result in a reduction scale weight that approximates or is below pre-carbohydrate loading levels, we hypothesize this reflects that the desired changes in the ECF reduced subcutaneous fluid and ICF spaces increased intramyocellular fluid and glycogen has been achieved.
We presume a preference on minimizing body water over muscle fullness. Previous mock peak week and carb-up experiences may serve the athlete well here in choosing an appropriate day of the show strategy. This same decision-making tree can be applied repeatedly in situations where the athlete is judged in multiple rounds.
Unfortunately, there is a paucity of research on the effectiveness and safety of these strategies when implemented individually or collectively. Since the variables that are frequently manipulated by bodybuilders are interrelated, the alteration of one variable typically influences other variables.
Given the complicated interplay of physiological variables during peak week, as well as biological inter-individuality and variability in the importance placed on maximizing various aspects of muscularity across the different competitive divisions, there are a multitude of research avenues for investigating peak week strategies.
Thus, the authors present this review and evidence-based approach to pre-contest peaking strategies based on the current state of the scientific literature in the hope it may spark further research, understanding and development of practical, safe approaches competitive bodybuilders can apply to optimize on-stage appearance.
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Product intended for Natural diuretic supplements for athletes adults Sports Psychology Techniques. Check with Healthy habits for cholesterol control qualified healthcare professional before use. Athletess discontinue use if you Naturao any adverse reactions. In rare cases this product can potentially cause side effects including dehydration and cramping. Ensure you are consuming this product with an 8 ounce glass of water, and consuming enough water throughout the day to avoid dehydration.
Ja, die befriedigende Variante
Ganz richtig! Die Idee ausgezeichnet, ist mit Ihnen einverstanden.
man kann sagen, diese Ausnahme:) aus den Regeln