Tuesday, November 6, 2012

Keep Squatting, Curling and Pressing: Animal Flex the Ultimate Joint Juice.

I was standing in the supplement aisle of a local discount store and a old strong man came up to me. "You lift?", he said. Yep. "I'm 70 years old and I still squat to the floor." He went on to tell me his secret was SAMe and MSM.
Don't want to read the entire post? Just jump to the bottom and take a look at the Animal Flex ingredient list.

I was so impressed that I decided to take a look at joint health options.

The amino acid (trimethylglycine) is derived from beets  and aids in joint repair, liver repair, joint building, and liver protection. It has been shown to boosts strength and power by increasing growth hormone and insulin-like growth factor-1 (IGF-1) levels. It is helps to increase the body's own production of creatine. The dosage recommendations are l,500-3,000mg with pre- and post-workout meals.

Boswellia Serrata
This herb has been clinically studied and shows great promise for osteoarthritis and joint function, particularly for osteoarthritis of the knee.

An extract derived from the stems of pineapples has been shown to have an anti-inflammatory effect.

Cetyl Myristoleate (CMO)
This medium-chain fatty acid acts as a natural anti-inflammatory, as well as a lubricant for damaged joints.

Often combined with glucosamine or other ingredients. Chondroitin can help ease arthritis symptoms and may also protect joints from destructive enzymes. It may take up to three months of continuous use before effects are noticeable. The typical dosage is 800-l,500mg of chondroitin sulfate or chondroitin hydrochloride daily in two or three divided doses.

Cissus quadrangularis
Is a plant that grows in Africa and Asia and is commonly referred to as veld grape. Research shows  that cissus is effective at enhancing bone reformation after breaks, preventing osteoporosis and providing powerful antioxidant and antibacterial benefits.

Fish oil
Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) enhance joint healing. 1-3g with meals two or three times per day.

Flaxseed Oil
The essential fats in flaxseed oil enhance joint recovery and fat loss. Take 2-3 tablespoons of flaxseed oil. It is a good option to take with your bedtime casein protein.

Gamma-Linolenicacid (GLA)
GLA is derived from linoleic acid (omega-6 fatty acid) and is the precursor of prostaglandins that are important for skin, joint, nerve, and cardiovascular health. Take 2-6g per day of evening primrose in two or three divided doses; l-6g of borage in two or three divided doses; or 2-10g of black currant in two or three divided doses.

Ginger (Zingiber officinale)
The active ingredients gingerols and shogaols have anti-inflammatory properties and aid joint and muscle recovery. 200-2,000mg before meals to aid digestion or before workouts to aid recovery

Glucosamine is a building block necessary to manufacture molecules (glycosaminoglycans), which bind to water to help form human cartilage. Glucosamine is effective as a general analgesic and for reducing osteoarthritis pain, so it can also help prevent wear and tear on the joints. Take l,500-2,000mg per day of glucosamine sulfate (or glucosamine hydrochloride) in two or three divided doses. It may take up to six weeks to notice the effects. 

Green tea extract
According to Case Western Reserve University School of Medicine (Cleveland) researchers the active ingredient epigallocatechin-3-gallate (EGCG) inhibits naturally produced inflammatory chemicals that break down joint tissue. This was substantiated by a recent study by researchers from the University of South Carolina School of Medicine (Columbia) further supported EGCG's ability to hinder cartilage breakdown by inhibiting inflammatory chemicals. Take 500 mg of green tea extract standardized for at least 50% EGCG in the morning and in the afternoon between meals.

These plant sterols extracted from the resin of the Commiphora mukul tree may aid joint recovery.
The recommended dosage is 20-60mg two or three times daily. (I believe this dosage is for cholesterol support.) 

Methylsulfonylmethane (MSM)
MSM, also known as sulfonyl sulfur, is found in the fluid and tissues of all living organisms and is a rich source of sulfur. Sulfur is a key structural component in collagen and MSM can help the body rebuild joint cartilage. The dosage is l-2g with food once or twice per day. Be careful it may have a laxative effect.

This plant pigment found in many foods such as onions, apples, berries, tea, grapes and red wine has been shown to enhance the abilities of glucosamine and chrodroitin when used in combination.

SAMe promotes joint health.  SAMe has a mellowing effect on mood. Take 400-800mg two or three times per day on an empty stomach.
That spice that makes your mustard yellow has been used for centuries in Asia. The active ingredient curcumin relieves pain and inflammation in patients suffering from rheumatoid arthritis and inflammation after surgery. Choose a supplement that will provide 200-500 mg of turmeric extract standardized for about 95% curcumin 2-3 times per day.

Undenatured type-II collagen most often derived from chicken cartilage is the principle structural protein in cartilage that gives it strength and durability. Clinical research has shown that supplementing with UC-II reduces joint pain better than even the effective combination of glucosamine and chondroitin. Take 40mg of UC-II per day.

Good luck and keep squatting!