Mr Italia
In Warm-Up
fosfatidilserina niente di magico ma come faccio ad essere sicuro che funzioni come dicono in molti siti? L'unica cosa è provare nessuno qui la usa?Originariamente Scritto da Ct-7b
Dici alla mattina appena svegli una botta di carboidrati ad alto IG tira su l'insulina che blocca il cortisolo quindi il catabolismo.
E se prima voglio correre a digiuno come contrasto il cortisolo senza integrare troppo? Come sono sicuro che durante l'attività non brucio i muscoli?
Eugen Sandow
Quasi Istruttore
se mangi qualcosa nn sei + digiuno.
nn puoi essere sicuro di nn bruciare i muscoli. anzi.. probabilmente un pò lo farai.. ma l'obiettivo è la massimizzazione dell'utilizzo di grasso corporeo come fonte energetica.
Mr Olympia
Ciclo di Forza
consuma solo un pasto proteico....tamponerai il cortisolo, visto che anche le prp fanno rilasciare insu, ma nn bloccherai il gh(visto che il rilascio di insu nn è alto) e quindi continuerai la lipolisi....naturalmente vi sarà cmq una certa proteolisi, ma la contrasterai con il pasto proteico...
Mr Italia
In Warm-Up
E come pasto proteico ci vorrebbe qualcosa che sia assimilabile velocemente giusto ? ..
Io pensavo di prendere aminoacidi prima dell'allenamento e dopo fare colazione.
O meglio un pasto solo proteico proteine in polvere?
Quanti aminoacidi?
Oppure quanti grammi di proteine per chilo di massa magra ?
Il tipo di attività è aerobica con battito cardiaco al 70%
e sulla fosfatidilserina nessuno sa proprio niente? :-)
Mr Olympia
Ciclo di Forza
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phosphatidylserine (PS)
What Is It?
Health Benefits
Forms
Dosage Information
Guidelines for Use
General Interaction
Possible Side Effects
Cautions
What Is It?
Phosphatidylserine (PS) is a phospholipid, a type of fat found in every cell in the body. It is particularly concentrated in the brain, where it has the important task of keeping cell membranes fluid, flexible and primed for nutrient absorption. PS also plays a critical role in supporting nerve tissue; it aids proper release and reception of neurotransmitters in the brain, for example. In short, PS helps to keep memory-related pathways functioning smoothly.
Research indicates that when PS levels naturally decline with age, so too does the ability to learn, remember things and stay alert. Depression may also develop as a result of age-related PS insufficiency. PS supplements have been proposed as a partial solution to such developments. Rapidly absorbed into the brain, these supplements may compensate for low PS levels and thus prevent or even reverse age-related declines in brain function. PS actually appears in numerous foods, including rice and green leafy vegetables, but only in small amounts. Commercially prepared supplements, on the other hand, offer a concentrated source.
Up until a few years ago, PS supplements were manufactured from animal sources, specifically from cows' brains. But because of concerns about the potential for cross-species infection ("mad cow" disease), supplements are now derived from a plant source, soy lecithin.
Health Benefits
Studies in animals and older adults (age 50 plus) indicate that PS supplements may revitalize age-impaired brain function. However, healthy individuals who take PS to boost mental performance may be disappointed: There is no solid research evidence to indicate that adding PS supplements to the diet in this way will make any difference.
Specifically, phosphatidylserine may help to:
• Lessen age-related decline in brain functioning. Several studies, some of them quite well-designed, have been conducted in the United States and Europe to examine the effect of PS on preventing or reversing a decline in higher mental functions (memory, concentration, abstract thought and judgment ) in older adults already experiencing difficulties in these areas. In one 12-week study of 149 adults ages 50 to 75, those who took 300 mg PS a day were better able to learn and recall names, faces and numbers than those taking a placebo. All the participants had been diagnosed with age-associated memory impairment. The greatest benefit was observed in participants who had been most impaired when the study started. PS supplements were also more effective than a placebo in a six-month study involving 494 individuals between ages 65 and 93. All suffered from moderate to severe senility. When compared to those who took a placebo, those assigned to the PS treatment had marked short-term improvements in their ability to memorize, concentrate, and learn new material.
• Slow brain function decline in Alzheimer's disease and Parkinson's disease. Several studies indicate that taking PS during the early stages of these devastating diseases will boost cognitive skills. Many of the improvements seen with PS for general age-related decline in brain function may also apply to both Alzheimer's and Parkinson's.
• Combat depression. Reports from clinical trials of depressed older adults taking PS supplements indicate that the nutrient had a positive influence on mood and behavior, minimizing such reactions as apathy, withdrawal and loss of initiative. In one study, depressive symptoms lifted after 30 days of treatment. PS is also taken by younger people struggling with depression, although few if any studies on the subject have been done. Parkinson's disease sufferers may also find PS useful for relieving depression.
• Increase ability to handle stress. When under stress, the body's adrenal glands set up their output of cortisol, a hormone that can, among other things, decrease immunity, interfere with wound healing and produce mood swings when present at chronically elevated levels. Supplemental PS may reduce cortisol levels, helping to enhance a person's sense of well-being. Cortisol output is also greater during intense exercise. Interestingly, a recent study of 12 male athletes found that when they took PS supplements, cortisol levels fell and their sense of well-being rose. Compared with their time on a placebo, the participants also had less muscle soreness while they were taking PS.
Note: PS has also been found to be useful for a number of other disorders. For information on these additional ailments, see our Dosage Recommendations Chart for PS.
Forms
tablet
softgel
capsule
Dosage Information
Special tips:
--Read the label carefully. Some PS products are sold in the form of a PS complex and should be taken only according to the manufacturer's directions.
--Look for a product that is standardized to contain at least 90 mg of serine phosphate per capsule.
• For age-related mental decline, Alzheimer's, Parkinson's, depression and stress: Take l00 mg three times a day. After a month, reduce the dose to 100 to 200 mg a day for maintenance purposes.
Be sure to check out our Dosage Recommendations Chart for PS, which lists therapeutic dosages for specific ailments at a glance.
Guidelines for Use
• Take PS 20 to 30 minutes before meals with a 6- to 8-ounce glass of water or juice. Try starting with two (90 or 100 mg) capsules before breakfast and one capsule before lunch.
• If you notice an unwanted energy boost or mild insomnia in the evenings, lower your overall dose. Eliminate any afternoon doses. Then slowly build up to the recommended dosage over the course of several days or weeks.
• It will probably take a minimum of three months (and a maximum of nine months) to notice any improvements, especially in stress-related conditions.
• Everyone should be sure to get sufficient amounts of vitamin B12, folic acid, essential fatty acids and SAMe (S-adenosylmethionine, found in protein-rich foods) through a sound diet. The body uses these nutrients to produce sufficient amounts of PS.
General Interaction
• Don’t take PS with alkaloid stimulants (amphetamines) or adrenergic agonists (methyldopa or dopamine).
Note: For information on interactions with specific generic drugs, see our WholeHealthMD Drug/Nutrient Interactions Chart.
Possible Side Effects
• In studies done so far, participants complained of no major side effects, although nausea developed in some cases.
• An unwanted energy boost or mild insomnia may develop.
Cautions
• Few studies are available to confirm that soy-based PS--the form currently available--will yield the same results as PS supplements made from cows' brains. (The cow-based products are no longer recommended because of the theoretical risk of mad cow disease.)
• Avoid PS if you have kidney problems (reduced kidney function or kidney failure).
Mr Olympia
Ciclo di Forza
Phosphatidylserine by Ray Sahelian, M.D.
phosphatidylserine research, memory phosphatidylserine
Phosphatidylserine is a natural nutrient found as part of the cell membrane of cells. Phosphatidylserine is most notably found in the cell membrane of neurons, comprising about 7 to 10 percent of its lipid content.
Although lecithin (phosphatidylcholine) has been available as a supplement for many decades, phosphatidylserine became available to the North American market in the mid 1990s. In the past, phosphatidylserine was obtained from the brain of cows. In fact, if you read some of the research studies published with phosphatidylserine, it will identify this nutrient as BC-phosphatidylserine. The BC stands for bovine cortex, or cow brain. The reason BC-phosphatidylserine is not sold is because of the fear of viruses or infectious agents being inadvertently introduced in the phosphatidylserine product when extracted from the brains of cows. The phosphatidylserine currently available over the counter is derived from soy.
PS or BS?
Does Phosphatidylserine really boost memory or are you better off spending your money on a better mind booster? Read on...
Phosphatidylserine Research
Several studies in the past in Europe have evaluated the role of oral BC-phosphatidylserine administration in both animals and humans. In general, the results have shown positive benefits in terms of mind and memory enhancement. However, we need to keep a very important point in mind. The studies with phosphatidylserine have used bovine cortex as the source. Can we assume that the results with soy-derived phosphatidylserine would be similar?
No, we can't. phosphatidylserine consists of serine attached to fatty acids. The serine molecule in phosphatidylserine found in cow brain is attached mostly to long chained polyunsaturated fatty acids such as DHA or AA (arachidonic acid). In addition, the cow brain extract is not pure phosphatidylserine. It most likely contains other brain components such as sphingolipids, sphingomyelins, and other brain constituents, which may have led to improvements in brain function. For obvious reasons--potential viruses present in cow brain --we should not be using the cow brain extract of phosphatidylserine. The phosphatidylserine in soy is basically serine attached to saturated on monounsaturated fatty acids, along with other fats from soy, which are chemically very different than the fats found in cow brain. Hence, we are basically comparing apples to oranges. It is medically and scientifically improper to use the results of studies done with phosphatidylserine from cow brain and thus claim that soy derived phosphatidylserine is also effective.
There have been two studies published recently using soy derived phosphatidylserine. The results are mixed. See below.
Choline ß à Acetylcholine
â
CDP-Choline
â
Phosphatidylserine à Phosphatidylcholine
Phosphatidylserine Summary
There are many mind boosters that have good scientific support that phosphatidylserine, at this time, is low on my list, particularly since it is also very expensive. However, phosphatidylserine does have its supporters who claim that it works for them. We have made this product available for those who notice benefits from it.
I prefer several other Mind Boosting supplements such as:
Aetyl-l-carnitine 300 mg, lipoic acid, DMAE, and SAM-e.
Phosphatidylserine - PS-100
60 Softgels - Jarrow Formulas
• Phosphatidylserine 100 mg
• Promotes Brain Function
• Cogni-PS Phosphatidylserine
Phosphatidylserine (PS) is a natural phopholipid that is an essential component of cell membranes.
Cogni-PS™ is a concentrated form of phosphatidylserine derived from soy phopholipids.
Amount Per Softgel
Phosphatidylserine (PS) - 100 mg
Phosphatidylcholine (PC) - 45 mg
Gamma tocopherol - 4 mg
Suggested Usage: Take 1 softgel with a meal up to three times daily, or as directed by your qualified health consultant.
Retail: $39.98 Sale Price: $25.95
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Click Phosphatidylserine (PS) for details or to order at Physician Formulas.com
Plus: Subscribe to our free Supplement Research Update newsletter. We email a brief abstract of several studies on various supplements and natural medicine topics and their practical interpretation by Ray Sahelian, M.D.
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To order or for more information, click Passion Rx
Availability of Phosphatidylserine
BC-phosphatidylserine is not available in the US but soy-derived phosphatidylserine is sold in vitamin stores. Each 500 mg gel capsule contains several phospholipids with 100 mg being actual phosphatidylserine. Phosphatidylserine is an expensive nutrient with each pill costing between 50 cents and one dollar. It is worth emphasizing that the phosphatidylserine currently available is derived from soy products and thus has a different fatty acid composition than the bovine cortex-derived phosphatidylserine used in published studies. Therefore, the chemical makeup of BC-phosphatidylserine is different when compared to soy-phosphatidylserine.
Phosphatidylserine Research Update
Safety of soy-derived phosphatidylserine in elderly people.
Nutr Neurosci. 2002 Oct;5(5):337-43.
Phosphatidylserine is a phospholipid which has been claimed to enhance neuronal membrane function, and can be derived from several sources. Earlier studies used brain cortex derived Phosphatidylserine, of which the human tolerability of 300mg daily in 130 patients has been shown. The human tolerability of Phosphatidylserine derived from soybean has not been reported, although it is widely sold as a nutritional supplement which may improve cognitive function in the elderly. We report the results of a study of the safety of two dosages of soy-phosphatidylserine in elderly. Subjects were 120 elderly of both sexes who fulfilled the more stringent criteria for age-associated memory impairment; some also fulfilled the criteria for age-associated cognitive decline. Subjects were allocated at random to one of the three treatment groups: placebo, 300 or 600 mg S-Phosphatidylserine daily. Standard biochemical and hematological safety parameters, blood pressure, heart rate and adverse events were assessed at baseline, after 6 and 12 weeks of treatment. No significant differences were found in any of the outcome variables between the treatment groups after Bonferonni-Holme correction. In conclusion, soy derived Phosphatidylserine is a safe nutritional supplement for older persons if taken up to a dosage of 200 mg three times daily.
The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor.
Benton D. Nutr Neurosci 2001;4(3):169-78
There have been previous reports that supplements of phosphatidylserine blunted the release of cortisol in response to exercise stress and that it improved mood. The present study extended these observations by considering whether Phosphatidylserine supplementation influenced subjective feelings of stress and the change in heart rate when a stressful mental arithmetic task was performed. In young adults, with neuroticism scores above rather than below the median, the taking of 300mg Phosphatidylserine each day for a month was associated with feeling less stressed and having a better mood. The study for the first time reports an improvement in mood following Phosphatidylserine supplementation in a sub-group of young healthy adults.
The influence of soy-derived phosphatidylserine on cognition in age-associated memory impairment.
Jorisse BL. Nutr Neurosci 2001;4(2):121-34
Experimental Psychopharmacology Unit, Brain & Behaviour Institute, Department of Psychiatry and Neuropsychology, Maastricht, The Netherlands.
Phosphatidylserine is a phospholipid widely sold as a nutritional supplement. Phosphatidylserine has been claimed to enhance neuronal membrane function and hence cognitive function, especially in the elderly. We report the results of a clinical trial of soybean-derived PS (S-Phosphatidylserine) in aging subjects with memory complaints. Subjects were 120 elderly (> 57 years) of both sexes who fulfilled the more stringent criteria for age-associated memory impairment (AAMI); some also fulfilled the criteria for age-associated cognitive decline. Subjects were allocated at random to one of the three treatment groups: placebo, 300mg S-Phosphatidylserine daily, or 600mg S-Phosphatidylserine daily. Assessments were carried out at baseline, after 6 and 12 weeks of treatment, and after a wash-out period of 3 weeks. Tests of learning and memory, choice reaction time, planning and attentional functions were administered at each assessment. Delayed recall and recognition of a previously learned word list comprised the primary outcome measures. No significant differences were found in any of the outcome variables between the treatment groups. There were also no significant interactions between treatment and 'severity of memory complaints'. In conclusion, a daily supplement of Phosphatidylserine does not affect memory or other cognitive functions in older individuals with memory complaints.
Expert Opinions regarding Phosphatidylserine
Companies promoting soy-Phosphatidylserine make positive claims about this supplement and defend its promotion by citing research studies done on BC-Phosphatidylserine . I interviewed many experts on fats, including Drs. Simopoulos, Hibbeln, and Salem, regarding their opinions on Phosphatidylserine . All experts were unanimous in their assessment that one can’t automatically use the studies done with BC-Phosphatidylserine to claim the same benefits as that of soy-Phosphatidylserine . Lloyd Horrocks, Ph. D., Professor Emeritus of Medical Biochemistry at Ohio State University in Columbus, Ohio, and an expert on fatty acids says, “The fatty acids in bovine cortex Phosphatidylserine are mostly made of DHA and arachidonic acid while the fatty acids from soy-derived Phosphatidylserine are made mostly from oleic, linolenic, and linoleic acids. It’s quite likely the DHA and arachidonic acids in BC-Phosphatidylserine could have some cognitive effect. It’s also possible that the clinical effects from taking Phosphatidylserine may be due to this nutrient influencing the release of histamine, glucose uptake in the brain, or in other yet unknown ways.”
Michael Schmidt is Professor of Applied Biochemistry and Clinical Nutrition at Northwestern College of Health Sciences. He tells me, “The DHA found in BC-Phosphatidylserine could have important effects. However, it’s possible when soy Phosphatidylserine is ingested that the body will take its own DHA and attach it to the phosphoserine head group, thus replacing the smaller chained fatty acids. Synthesizing phospholipids requires energy and effort. If Phosphatidylserine provides the phosphoserine head, then it will give brain cells a break from having to create it de novo.”
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