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SOD cut inflammation

Exercise is healthy, but also increases free-radical oxygen species, which can damage cell DNA, membranes, and proteins, particularly after strenuous exercise. In what researchers said was the first study of superoxide dismutase (SOD) and exercise, 19 professional rowing-team members took two 500 mg capsules of SOD per day, or a placebo, for six weeks. At the start and end of the study, the rowers performed a 2,000 meter maximum-effort test, with researchers drawing blood one minute and 24 hours after each test. Compared to placebo, levels of C-reactive protein–a sign of systemic inflammation–were much lower in the SOD group. Researchers concluded that SOD promoted antioxidant status and protected against increased inflammation in professional rowers.

Low-dose creatine reduced muscle-fatigue without weight gain

The kidney and liver naturally produce creatine, 95 percent of which resides in skeletal muscle. Researchers said creatine helps enhance athletic performance and builds lean-body mass. In this study, 20 healthy men and women, aged 19 to 23, took 14 mg of creatine per pound of body weight per day, or a placebo, for six weeks. Before and after the study, researchers tested body composition, maximum knee-extension strength at 180 degrees, knee-muscle fatigue, and blood levels of creatine. While the placebo group did not improve, the creatine group was 9 percent more resistant to muscle fatigue during high-intensity knee-extension exercises, saw creatine levels increase 182 percent, and did not gain weight.

Reference: International Journal of Sport Nutrition and Exercise Metabolism; 2011, Vol. 21, No. 2, 124-34

From the December 2011 newsletter

Van's Health on January - 22 - 2012
categories: Supplements

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