Coffee: I need my fix! The Health & Fitness benefits and drawbacks of coffee.

Coffee, Good? Or Bad?

Most of us need a kick start in the morning or a little pick-me-up during the day but the topic of coffee consumption has been scorned by religions and health gurus yet fully supported and enforced by others. So, what are the benefits or adverse effects of your morning cup of Joe!

A lot of the possible benefits or drawbacks of coffee depend on how it is produced and processed, so let's start at the beginning.

A coffee plantation in Brazil.

Coffee is one of the highest grossing crops / commodities in the world. In 2010 there were an estimated seven million tonnes of coffee produced worldwide, with the market share dominating in Brazil and Vietnam. After crude oil, it is the second most traded commodity in the world and has a total estimated value of $100 billion!

Two types of coffee bean exist: 

Coffee Arabica and Coffee Canephora.

Different countries have a degree of varying conditions; pH, water retention, water fall, humidity, all of which contribute to the unique taste of each type of coffee and their subsequent health benefits or potential drawbacks. But it's during the production process that the Coffee bean is at it's most vulnerable regarding it's nutritious qualities.

Traditionally beans were picked only when ripe and only then, were processed. But now, coffee beans are strip picked, regardless of ripeness. Then they are sorted by their size and colour to then fall into production.

The production process:

1. Flesh is removed from the coffee bean leaving a layer of mucilage
2. Coffee bean is fermented to remove this layer
3. Washed with fresh wtaer to remove fermentation residue, leading to mass water waste
4. Seeds are then dried. 
1. Different drying techniques can cause a degree of flavour and nutritional changes. If dried in bulk with layer upon layer, it can lead to further fermentation, lowering the sucrose content of the bean. 
5. Roasting is the next stage as is the most commonly sold state, but, can easily be done at home! The roasting changes the bean physically (increasing in size) and chemically by lowering fibre content and increasing sweetness.
1. As roasting continues, oils develop, most notably caffenol which is released when the coffee bean reaches a temperature of 200 degrees Celcius. These oils are responsible for the different tastes and aroma provided by different coffees. 
6. Chaff is produce along the roasting process but is removed by simple bursts of air.

This colour chart gives an array of different flavours and tastes

To summarise the above diagram: Lighter colours have a more potent flavour due to an increased amount of oils and acids whereas in darker colours which have been roasted for longer, these same oils and acids are destroyed.

Darker roasts also have less fibre but to balance this they have an increasingly sugary taste.

Decaffeination 

This is an optional stage of the process for those of us who wish to take away the effects of caffeine from coffee.

Standardised decaffeination is performed by using two main solvents: methylene chloride and ethyl acetate; however, these two solvents have continuously been proven to cause a variety of reactions within the human body.

These two chemicals are also known to strip the coffee of some of the taste and actually leave more caffeine in it than you once thought. 

A new method called 'The Swiss Water Process' has revolutionised the decaffeinating procedure. 

No chemicals are used at all in this process, making it a far safer product for human consumption. To explain, watch the video below for a more in depth explanation.

Brewing the perfect coffee. 

Different coffee beans from different origins require their own preparation. Some require a fine grind, another may require lose grind. But the most common grind is a medium grind. Filtering is the next stage, and it is at this point where flavour and taste can be affected. Metal filters apply their own degree of flavour so it has been for years, recommended that paper based filters are used. Paper based filters can be messy, so as of recent the coffee industry has started using new gold-based filters, which don't allow for any effect on taste and cut down on paper waste.

Instantised Coffee.

The convenience of instant coffee has caused a surge in popularity in the past decade, with many people allowing for the decrease in taste (caused by freeze drying) for the benefit of being able to brew a cup of Joe whenever they please. But, Instant coffee, although convenient, has many features that differ significantly from freshly ground beans.

• Acrylamide, a well known cancer-causing substance, is of an extremely high incidence in instant coffee. The chemical does occur naturally in coffee beans but during the processing of instant coffee this increases by nearly 4000% when compared to instant coffee.
• Instant coffee has also been stripped of significant antioxidants 
• Also stripped of caffeine content

The above drawbacks of drinking coffee are based on evidence linking them only to excessive consumption. Those who drink only moderate amounts of coffee do not display these adverse effects. So from this we can determine that the proven benefits of drinking a moderate amount of coffee < or = to 3.5 cups per day.

To summarise:

Coffee can be of a massive benefit to us as individuals, it can also present with adverse effects but this only occurs over a very long period of time.

It has also been proven that coffee even though decaffeinated still presents with many of these health benefits. However, it has been proven that traditional decaffeinisation can cause various health problems and so the Swiss Water Process is always the encouraged method. 

Thanks for reading, 

Ethan 

Creatine: What is it? What do all the different types mean?

Creatine: 

What is it? What do all the different types mean?

Creatine.....Not Even Once!
Unless you want crazy strength and muscle mass!

What is Creatine?

Creatine occurs naturally within the body as a nitrogenous organic acid. Its purpose is to allow for an increase in energy through to catalytic production of Adenosine Triphosphate (ATP). Basically it's your magic formula to Popeye's spinach! 

It gives you more energy. And it occurs naturally within our body. It also id found it high amounts within different foods such as:

• Herring
• Salmon
• Tuna
• Pork
• Beef

The theory behind creatine supplementation is that through ingesting excess amounts of creatine our muscles will become saturated with the compund, giving us copious amounts of energy when under physical stress i.e. exercise.

To begin our analysis of creatine as a supplement we must first look at the different types of creatine on offer in the universe that is "Supplements."

1. Creatine Monohydrate:

Powerbeck Creatine Monohydrate
Available at: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5440

Creatine Monohydrate is the most pure form of any creatine supplement. Containing a molecular formula of: C₄H₉N₃O_2. 

It is the most studied supplement in the history of health and fitness, with copious amounts of studies dictating its physiological effects, its side effects, dosages and varieties. It should be noted that any type of creatine product, even the varieties mentioned below, all are derived from creatine monohydrate.

When creatine enters into a shaker of water it immediately enters into a chemical process. The water catalyses a reaction turning the creating molecule into a totally worthless waste product called creatinine (do not confuse). The more acidic the liquid is, the quicker this process occurs. Regardless, once the mixture reaches the stomach, it mixes with gastric (stomach acid) which has a pH level of 1-2. This significantly quickens the breakdown of creatine. Because of this creatine is usually advised to be consumed with large quantities of water, slowing the process up. Another reason to drink lots of water with creatine monohydrate is that creatine causes an osmotic effect, in that it draws water towards muscles (with it various extra nutrients and minerals), this however can prevent water from going to vital organs and prevents adequate removal of waste products like creatinine, therefore stressing the kidneys. This couple with the fact that when an individual is supplementing with creatine, they are usually following a strenuous exercise routine, it could lead to dehydration within some individuals! The osmotic effect occurs more so in cheap creatine products which are often laden with sodium particles, causing further osmotic effects.The recommend amount of water is up to 150% of your daily recommend intake.

Creatine monohydrate requires a loading phase. This loading phase requires a dosage of 0.3g/kg of bodyweight/per day for five to seven days. This is to allow the muscles to become saturated with the compound.

Positive Side-Effects:

• Neuroprotective
• Cardioprotective
• Increases in strength due to an increase in ATP production
• Increases in body mass due to increased strength allowing for delayed fatigued during a workout
• Protection from cancer: This is based on creatines protection from oxidative stress which has been linked to cancer.

Neagtive Side-Effects:

• Stomach cramping: Can occur but only if a sub-optimal amount of wtaer is consumed
• Diarrhea: Can occur if excess dosages of creatine are consumed
• May cause restlessness if taken to close to bed.
• Causes a certain amount of flase weight gain due to water retention, which will be lost on ceasing creatine
• May exacerbate baldness: This is due to increased DHT production whilst consuming creatine. DHT has been linked as one of the main causes of male pattern baldness, but, no studies have yet been carried out to investigate creatines possible link.

The safety of creatine:

As already mentioned creatine is the most studied supplement on teh market and no topic has been researched more than to investigate creatines safety for human consumption. Creatine has been proved time and time again to be perfectly safe for human consuption in healthy individuals. Those who are succeptible to kidney disease or those who have been daignose with it or who only have one kidney whould still seek out a medical opinion. The only study to prove creatine was damaging to an individual with one kidney, resulted in only one subject out of a group of 68. This particular individual had been taking a dosage of 8 times the recommended amount. (Groeneveld et al. 2005, Greenwood et al. 2003, Lopez et al. 2009, Greenwood et al. 2003, Shao, Hathcock, 2006 and Bender et al. 2008)

Overview: Creatine Monohydrate 

As a whole creatine monohydrate is an extremely useful supplement to use (depending on your goal). All anyone has to do is take the correct dosage and ensure you drink an adequate amount of water which you should be doing anyway. The increase in strength and mass will take you much closer to your goals

2. Micronized Creatine Monohydrate:

Micronized creatine monohydrate is basically what it says on the tin (Tub): The creatine molecules have simply been broken down into a smaller form. In theory this has been to allow for a faster absorption rate. In theory this should but the differences between the two have not been clinically studied. So by paying more for this supplement you are taking a chance. That being said there are no other differences between monohydrate and micronized and both will have as strong a desired effect.

3. Liquid Creating / Creatine Serum:

DO NOT BUY!!!

READ THAT AGAIN!!!

This creatine has been bound will a liquid body (supposedly to increase its biological availability). Remember before when we talked about creatine entering into a breakdown reaction as soon as it touched a liquid? Some of these liquid proteins available in supplements stores have been sitting for weeks, continually losing their % of creatine (Astorino et al. 2005, Gill et al. 2004). Avoid this product at all costs.

4. Creatine Ethyl-Esther:

The science behind creatine ethyl-esther is that by binding creatine to an organic-methylated compound it can be absorbed faster into the bloodstream. This has been notably disproved by a study performed by the University of Tulsa and again by Katseres, ready et al (2009). They found that when compared to creatine monohydrate, there was more serum creatine within the muscle fibres with creatine monohydrate and significantly less with ethyl-esther. This is partly due to the fact that once 'bound' to another molecule, the substance can no longer be called creatine, thus becoming less effective. Basically another waste of money! 

5. Tri-Creatine Malate:

This form of creatine has been chemically bound with malic acid. The theory here is that due to it's increased osmotic qualities, the malic acid allows the creatine to become more water soluble, thus increasing it's bioavailability. The problem with this form of creatine is that it on average contains a very low percentage of creatine: usually around 20-35%, whereas creating monohydrate is closer to 85-95%. So yes the substance may be absorbed quicker into the bloodstream but it contains notably less creatine. And, again because the structure of the creatine has been altered to contain malic acid, it becomes denatured further. The science behind it logically makes sense but unfortunately this product is not worth the money.

6. Conjugated Creatine:

Conjugated creatine has proposed benefits on two parts, firstly it is micronized like "micronized creatine." But secondly and more importantly it has been chemically bound to conjugated linoleic acid. The proposed benefits include: 

• Enhanced strength
• Enhanced endurance
• May strengthen the heart
• May help the heart recover faster after surgery
• May increase bone density
• May alleviate depression
• May improve memory in the elderly

As a general everyday gym goer only the top three are of any real importance to us. But more importantly these claims are still being studied. So in essence the future may bring us some ground breaking supporting evidence for conjugated creatine but as of now it will be safer for your finances if you stick with alternative mentioned later!

7. Creapure Creatine:

Reflex Creapure Creatine:
Available at: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5592

Creapure Creatine is another form of pure creatine monohydrate. It is a patented variety originating in Germany an essentially its manufacturing process ensures that it contains no impurities, meaning little/no water retention and no side effects of cramping or diarrhea. You will usually pay slightly more for a Creapure product but you can be assured of its quality. In actual fact, Creapure products are becoming cheaper as the years go on as more an more supplements aim to incorporate it. So thumbs up to Creapure.

8. Kre-Alkalyn Creatine:

EFX: Kre-Alkalyn Creatine
Available at: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5590

Kre-Alkalyn Creatine is the gold standard at the minute for creatine supplements. It is a succesfully patented, perfectly identical compound to creatine monohydrate. In essence the creatine has been buffered to created a more alkalyn value. This means that little to no creatinine is produced as a waste product, ensuring that most, if not all creatine is absorbed by the muscle fibres within the body. Because of this we can ensure that kidney health is maintained 100% and there are no side effects whatsoever. It also means that lower dosages of creatine are required,saving you money and time in the long run and no loading phase is needed at all. The product works from day one. The only drawback is that it usually costs more compared to its monohydrate counterpart. But, not at the following weblink: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5590

To summarise:

1. Creatine Monohydrate: The original and most studied supplement. Cheapest and most readily available. A limited number of side-effects but these can be easily avoided. 100% safe.
2. Micronized Creatine: Similar to monohydrate but studies are lacking in its proposed claims to be more readily absorbed.
3. 
   
4. Liquid Creatine: WASTE OF MONEY! DO NOT BUY! (that was easy)
5. Creatine Ethyl-Esther: Scientifically unfounded, based on made up claims that have been proved wrong!
6. Tri-Creatine Malate: Scientifically proven to achieve its claims of increased absorption but has an extremely low creatine content that of which has been chemically denatured. Not worth the money at all!
7. Conjugated Creatine: Research is still ongoing regarding the extra benefits compared to monohydrate. Regardless the creatine has again been chemically denatured and so at this moment in time, not worth your money and most likely never will.
8. Creapure Creatine: As per monohydrate but with little to no side effects. May require loading phase as creatinine is still produced
9. Kre-Alkalyn Creatine: The gold standard, totally worth every extra penny. No side-effects, no loading phase and a lower dosage.

Further Summary:

Creatine Monohydrate: Great supplement!

Creapure Creatine Monohydrate: Even better supplement!

Kre-Alkalyn Creatine: The best creatine money can currently buy!

All three of these supplements are available at www.stylensport.co.uk at brilliantly competitive prices! Their shop and online store is full of great deals on nutrition, gym clothes, accessories, general sportswear, bags, trainers and gym equipment. Check out their site or visit them in store at:

20 Church Street, Ballymena, Co. Antrim, BT43 6DE, Northern Ireland

or 

Give them a call on: 02825645371

Please feel free to comment below or send me an email at el-personaltraining@hotmail.com if you have any questions!

Thanks for reading,

Ethan

Supplement Review: Sci-Mx: Ultra Whey Protein

Supplement Review: Sci-Mx: Ultra Whey Protein:

Throughout the year, the team at Ethan Lowry Health & Fitness will be reviewing a number of different supplements across a range of different physiques, sports and lifting techniques. These reviews aim to be free from bias on all aspects of criteria and so no one brand or company will be given preferential judgement. They will be honest and fair for all. So let us begin with our first review.

Sci-Mx: Ultra Whey Protein

Brand: Sci-Mx Nutrition
Type of Product: Whey Protein shake
Flavour Reviewed: Chocolate
Claimed Use: Lean mass gain and rapid recovery of muscle fibres.

Cost: 

• £35.99 RRP for a 908g tub = 20 servings = £1.80 per serving.
• £71.99 RRP for a 2.28kg tub = 51 servings = £1.40 per serving.

   


Serving Size: 2 Level Scoops = 45g of powder with 250ml of water or milk.

What does your 45g include:

• 32g of Hydro-XFD90 Whey Complex:
• This complex includes a 3-part protein content:
• Whey Protein Concentrate
• Whey Protein Isolate
• Hydrolysed Whey Protein
• A BCAA Profile of:
• Leucine: 2.5g
• Isoleucine: 1.5g
• Valine: 1.4g
• Glutamine:
• Glutamine Peptides: 4.5g
• Glutamic Acid: 5.2g

Other notable ingredients include:

• Lactose
• Gluten
• May contain traces of egg and soy.
• Guar gum and Xanthan gum (Stabilisers).

Lets break it down.

Protein source:

This particular supplement has a 3-part protein content: Whey concentrate, isolate and hydrolysed whey. All 3 have their drawbacks and benefits but used in combination with each other we have found a brilliant source of nutritious protein.

Whey Concentrate: 

On average this particular type of whey contains 80% protein. This type of whey is the least processed form of protein and so contains the most nutritious qualities of the three. That is therefore the reason why this particular brand contains lactose. But with the lactose comes many other important enzymes and nutrients essential for processes within the body and to aid in digestion. Whey concentrate is also the source of most of the fat in this supplement.

Whey Isolate: 

Isolate contains, on average, a 90-95% protein content. "Great!" you say. "More protein!" Superficially this would look beneficial. But, the only reason this particular type of whey has more protein per 100g is because other ingredients have been removed. i.e. lactose, fat etc. You may then wonder what the problem with this is. To remove lactose and fat from the whey, it must undergo further processing. During this period, enzyme structures and protein structures can become denatured which causes the whey protein to lose its biological value. Biological value is basically how easy the body can absorb the foodstuffs it have ingested. So it may have a higher protein content but this does not necessarily mean that all of that protein will be digested and absorbed as efficiently. Also, because of the extra stage of processing involved, Whey Isolate is often more expensive than its Whey Concentrate counterpart.

Hydrolysed Whey Protein:

Hydrolysed Whey protein is often dictated to be the gold standard, superior to both Whey Concentrate and Whey Isolate. Typically however, there is usually no telling where the actually source of the whey used comes from. Hydrolysed Whey protein involves a process called hydrolysing. Hydrolysing involves breaking the proteins amino acid chains into smaller chains. The smaller the chain, the easier it is to absorb. The easier it is to absorb, the faster it enters the bloodstream. The faster it enters the bloodstream, the faster it reaches the muscles. However, because hydrolysing involves an extra stage of processing, it is possible to cause further denaturing of proteins and enzymes.

Processing Vs. Cold-Processing:

As you'll have read already each stage of processing puts the proteins and enzymes at risk of becoming denatured and losing their biological value, meaning the supplement is less effective. This though, can be limited through cold processing. Normal processing involves heat and it is the excessive heat that causes the denaturing of the proteins.

If the same process is performed below 40 degrees Celsius,
 it limits the denaturation side effect.

Branched Chain Amino Acid (BCAA) Profile:

Leucine: 2.5g
Isoleucine: 1.5g
Valine: 1.4g

Leucine plays an important role in muscle protein synthesis, while Isoleucine induces glucose uptake into cells. Studies still have to show Valines  role as a BCAA supplement. The addition of Isoleucine allows for the optimal absorption of the glucose that is contained within Sci-Mx Ultra Whey. The Leucine content however is distinctly average, but, as a rule, more is always better when it comes to Leucine. 

Glutamine Profile:

Total Glutamine related content: 9.7g
Actual Glutamine: 4.5g
Glutamic Acid: 5.2g

Glutamine has been shown to encourage protein synthesis and prevent muscle breakdown after a workout. Excellent studies are available on its effect on persons who have chronic diseases or immunodeficient diseases: diabetes, MS, HIV etc. Fewer studies are available for the healthy athlete regarding protein synthesis but there are many documenting the catabolic effect of exercise.

Glutamic Acid is the pre-requisite to glutamine and so needs to undergo enzymatic reactions with glutamate ammonium ligase within the body to eventually form glutamine. 

On the surface Sci-Mx Ultra Whey has an optimal dosage of glutamine but technically this is not true. That being said 99% of the population will be able to synthesise glutamine quite readily from the gutamic acid and so should not be an issue.

Taste:

For a shake that has a very small amount of sugar per serving, the reviewed chocolate shake is extremely tasty! To compare it to something else, it tastes similar to drinking chocolate. The test subject who performed this review reported an even nicer taste when mixed with milk instead of water.

Effectiveness:

The test subject of this review was a male of 13 stone 4lbs. With no other alteration to his diet or training style he incorporated this shake into his lifestyle for a period of a month. Although limited lean mass gains were noted, the client did notice a slight decrease of body fat. The client also reported a significantly reduced DOMS effect in the aftermath of strenuous exercise. Regarding personal use, this individual gave this supplement score of 8.0/10.

Value for Money:

The price per RRP would be typically on the dear side of average for a whey protein shake. That being said the user must remember the quality of the product he/she is taking here. We have a 3-part quality protein source with added glutamine and BCAAs. This is in effect a high spec why protein shake and so in regards to price it is very much average.

Flavours and Tub Sizes Available:

Sci-Mx offer a variety of six different flavours. In recent years there has been a significant increase in flavours available for companies to incorporate into their products. Albeit Sci-Mx's chosen flavours are the most common, the choice of flavours is distinctly average:

• Banana 
• Chocolate Mint
• Chocolate
• Vanilla
• Strawberry
• Mochachino

There are only two choices of size of tube upon purchase: 908g or 2.28kg but this is common ground when buying whey protein supplements.

Testing:

All Sci-Mx products are tested to prevent any banned substances from being included or contaminating and products.

To summarise our supplement reviews we provide a summary table at the end of the review:

Below is a link to view the product on amazon:

http://www.amazon.co.uk/Sci-MX-Nutrition-Ultragen-Chocolate-Protein/dp/B0013G3JO4/ref=sr_1_fkmr0_1?ie=UTF8&qid=1395873572&sr=8-1-fkmr0&keywords=sci-mx+ultra+whey+protein


Thanks for reading,

Ethan