Joint Relief BY TOM WEEDE SORE FROM TRAINING? THESE NINE NEW SUPPLEMENTS MAY BE THE TONIC YOUR JOINTS NEED >> How many times has it happened to you? You want to go all-out on squats, but throbbing knees reduce your leg workouts to weightless walking lunges and 40-pound leg extensions. Or it’s bench day and your aching, inflamed shoulders mean another week of Nautilus chest presses and halted pectoral progress. Not exactly the best way to pack a few pounds of muscle onto an ever-atrophying physique. If your body is an engine, your joints are the bearings. Keep them working smoothly, and with the right training you’re a powerhouse. Gunk them up and you may find yourself broken down by the side of the squat rack. That’s where supplements come into play, specifically those promising to help alleviate joint inflammation. To keep you abreast of such pain-relieving products, Jason Budsock, research and development manager for Universal Nutrition, clued us in on the best candidates. Research has focused on arthritis patients to this point, but if you train intensely and often experience sore joints, you may see improvement by adding one or more of these to your supplement roster. 1) GLUCOSAMINE It’s no accident that glucosamine is the most recognisable joint supplement on the market right now — it works. “This is an important building block needed for the body to manufacture molecules called glycosaminoglycans, which are found in human cartilage,” says Budsock. Glucosamine is mildly effective in reducing the pain from osteoarthritis, which means it may help prevent the wear and tear on the joints that can afflict bodybuilders. Also, a study published last November found that glucosamine boosts the pain-reducing effectiveness of ibuprofen. For best absorption, Budsock recommends glucosamine sulphate bound to potassium chloride. Although glucosamine is safe for short-term use, the longer-term effects still need to be examined. The supplement can cause side effects in diabetics, and you should avoid it if you’re allergic to shellfish. It takes 6–8 weeks for the benefits to show up. Dosage: 1,500–2000 mg per day, taken as 2–3 divided doses. 2) COLLAGEN HYDROLYSATE (GELATIN) If you could get by popping fewer ibuprofen pills, which have been shown to inhibit muscle growth, wouldn’t you? Collagen hydrolysate is a protein that helps regenerate and synthesise the cartilage in humans and animals, and supplements come from pigs, cows, oxen, chickens or sheep. In a study of American and European osteoarthritis patients, those taking collagen had significant reduction in pain and were able to reduce the non steroidal anti-inflammatory drugs (NSAIDs) they were already on. Recent research also found that collagen hydrolysate stimulated the synthesis of type II collagen in the cartilage. Dosage: 10 grams per day, taken for at least three months. 3) CHONDROITIN SULPHATE Another major player in the pain-relieving supplement market, chondroitin sulphate speeds the repair of joints by serving as a building block for cartilage. It also holds water, allowing nutrients to move through cartilage, says Budsock. “This is important because there’s no blood supply that goes to cartilage.” Those with prostate cancer should consult their doctor before supplementing. Too much chondroitin can irritate the stomach, and long-term use may reduce insulin sensitivity; consider going off it after about six months of use. Dosage: 800–1,200 mg per day, taken as 2–3 divided doses. It takes 2–4 months to be completely effective. 4) Fish Oil Daily helpings of fish and chips may provide the omega-3s you need, but you’ll sport a 40-inch waist as a result. Fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both anti-inflammatory omega-3 fatty acids, and studies have found a significant reduction in pain and inflammation for rheumatoid arthritis patients. For those not already eating fatty fish regularly, a beneficial daily dosage when your joints are bothering you is 3 grams (total) of EPA/DHA. (Most formulations contain only 18% EPA and 12% DHA, or 30% omega-3s, which means you may require 10 grams of fish oil total.) Check with your doctor if you take more than 3 grams per day for several months, especially if you have heart disease or diabetes, as fish oil has been shown to elevate blood sugar and cholesterol levels in some people, Budsock warns. Fish oil also acts as a blood thinner, so consult your doc if you take any prescription blood-thinners. Dosage: About 2–3 grams total of fish oil per day. 5) MSM You know sulphur as the repugnant stench of stink bombs, but your joints love the stuff. Methylsulphonylmethane is an organic sulphur compound occurring naturally in fruits, vegetables, grains, animals and humans. Sulphur is required to form connective tissue, and cartilage affected by arthritis has lower sulphur content. Animal studies have indicated that MSM may reduce inflammation, and one human study found that MSM eased arthritis pain with a dose of 2,250 mg per day after six weeks. Dosage: Anecdotal reports indicate 250–2,000 mg per day is recommended. 6) HYPER IMMUNE EGG No bodybuilding article would be complete without an egg reference. This is a powder made from eggs laid by hens stimulated with inactive pathogens that cause problems for humans, like E. coli, salmonella and staphylococcus. Hyper-immune eggs have the same amount of calories, protein and fat as supermarket eggs, but they also have extra potent immune components built up by the hen’s immune system. The idea is that by eating hyper-immune eggs, you take in these immune components and reap joint, gastrointestinal and cardiovascular benefits. Although research is limited, anecdotal evidence from bodybuilders and other high-calibre athletes is positive. Dosage: 4.5 grams of powder in a drink mix once a day. 7) GREEN TEA EXTRACT The great thing about this supplement is that it benefits its consumers in many ways: green tea contains antioxidants called catechins that not only help rev up your metabolism but have anti-inflammatory properties, too. The most important catechin appears to be epigallocatechin gallate (EGCG). A 2002 study found that green tea may help arthritis patients by decreasing inflammation and slowing cartilage breakdown. Green tea may bring other protective benefits, such as an anti-cancer effect. “It provides a wide array of protection in the body, including the joints, because of its antioxidant properties,” Budsock states. Dosage: 2–3 cups of brewed green tea per day, or take a supplement standardised to provide 90 mg of EGCG three times per day. DON’T TURN OFF THE IRON Take your green tea extract between meals. In a 2001 study, a green tea extract added to the meat portion of meals reduced the absorption of nonheme (plant-based) iron by 26%. 8) CURCUMIN Oddly enough, five-star chefs unknowingly hold a secret joint-health remedy. Curcumin, the active ingredient in turmeric, which is used in many curries, decreases inflammation by reducing histamine levels and possibly by raising cortisone production. “It’s also been shown to protect against free-radical damage because it has strong antioxidant properties,” says Budsock. Pregnant women should avoid taking high amounts, which could result in uterine contractions. Also, those with gallstones or obstruction of bile passages should consult a doctor before taking curcumin. Look for turmeric that’s standardised to 95% curcumin. Dosage: 250–500 mg three times a day. 9) HUMULUS LUPULUS Ever notice how chugging a couple of beers makes the pain go away? If only you could reap that benefit minus the empty calories. Well, now you can. Also known as hops, humulus lupulus has been used for centuries to flavour beer, and it’s typically been promoted for its sedative properties. It appears to be an effective COX-2 (cyclo-oxygenase-2) inhibitor as well. COX-2 is involved in the production of prostaglandins, which break down connective tissue and bone. Because humulus lupulus is selective for COX-2 and not COX-1, it doesn’t have the GI problems associated with nonspecific COX inhibitors, like many NSAIDs. Just don’t take it before exercise, as inhibiting COX-2 can reduce blood flow to muscle. Instead, take it about two hours or so after exercise. Dosage: Currently there is little research on this product, so it’s difficult to suggest an effective dosage. DAILY ANTI-INFLAMMATORY BODYBUILDING COCKTAIL You can build your own joint cocktail, such as the one below, or try one of the many multi-ingredient joint products listed in this article. Glucosamine 1,500–2,000 mg Chondroitin Sulphate 800–1,200 mg Fish Oil 2–3 g Green Tea Extract 270 mg as 2–3 divided doses M&F Tom Weede, CSCS, is a freelance health and fitness writer living in Los Angeles, USA. This article is for information purposes only. Weider Publishing Ltd does not accept liability for the effect of reported supplements or products, legal or illegal. It is the responsibility of the individual to abide by the dosage allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosage. REFERENCES >> Adams, M.E. The Lancet 354(9,176):353–354, 1999. >> Adcocks, C., et al. Journal of Nutrition 132(3):341–346, 2002. >> Arthritis Foundation, 2002 Supplement Guide, www.arthritis.org >> Deal, C.L., Moskowitz, R.W. Rheumatic Disease Clinics of North America 25(2):379–395, 1999. >> Greenblatt, H.C. Journal of Medicinal Food 1(3):171–179, 1998. >> Horrigan, B. Alternative Therapies in Health and Medicine 8(6):28–30, 2002. >> Lonner, J.H. Journal of the American Medical Association 289(8):1,016–1,025, 2003. >> Moskowitz, R.W. Seminars in Arthritis and Rheumatism 30(2):87–99, 2000. >> Oesser, S. Cell Tissue Research 311(3):393–399, 2003. >> Reginster, J.Y., et al. The Lancet 357(9,252):251–256, 2001. >> Ricciardelli, C. Cancer Research 59(10):2,324–2,328, 1999. >> Rizzo, R. Journal of Experimental Zoology 273(1):82–86, 1995. >> Samman, S. American Journal of Clinical Nutrition 73(3):607–612, 2001. >> Stoppani, J. Advanced Egg (Advanced Nutrition). Flex, Aug. 2003. >> Taibi, D.M., Bourguignon, C. Family & Community Health 26(1):41–52, 2003. >> Tallarida, R.J., et al. Journal of Pharmacology and Experimental Therapeutics 307(2):699–704, 2003. >> Tufts University Health & Nutrition Letter 21(3):A, 2003. >> Zhao, F. Biological & Pharmaceutical Bulletin 26(1):61–65, 2003.

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