Outlift is the most recent pre-workout from Nutrex which features 8 “clinically-dosed” ingredients including a highly effective 8 grams of Citrulline Malate…[Skip to the Bottom Line]
Citrulline is a precursor to the amino acid Arginine, which is a precursor to Nitric Oxide (NO). As demonstrated in a 2007 study, supplemental Citrulline is significantly more effective at raising plasma Arginine than supplemental Arginine itself, and while results with Arginine are mixed, Citrulline has demonstrated clear efficacy as a performance enhancer.
The problem with supplemental Arginine is that it is metabolized in the intestines and liver into other substances such as Ornithine and Urea. The intestines and liver contain relatively high levels of Arginase, the enzyme that converts Arginine to Ornithine and Urea. As a result, very little goes on to be involved with the synthesis of NO because it is being diverted for other purposes. Citrulline, on the other hand, is able to bypass the liver and is metabolized into Arginine elsewhere, where not as much Arginase is present. Thus, more of the Arginine is able to go on to convert into Nitric Oxide.
A 2002 study, published in the “British Journal of Sports Medicine” found that Citrulline Malate supplementation (6g/day for 15 days) significantly increased ATP production during exercise in healthy adult males.
A 2008 study from “The Journal of Strength & Conditioning” found that 8g of Citrulline Malate was able to progressively increase the amount of reps performed later in the workout (by as much as 52%) and significantly reduced muscle soreness.
A 2009 study, published in the “Journal of Free Radical Research”, found that 6 grams of Citrulline Malate given to male cyclists before a race increased “plasma Arginine availability for NO synthesis and PMNs priming for oxidative burst without oxidative damage”.
A 2011 study, the subjects of which were rats, found that supplemental Citrulline increased muscular contraction efficiency (less ATP was required for the same amount of power), in-line with the findings of the above-mentioned human study.
Citrulline is generally considered to be most effective at doses of 6-8g, though it is rare to find that much in pre-workout supplements (it gets kind of expensive). Consistent with the promise of “Clinically Dosed Ingredients”, Nutrex has opted for a truly effective 8 grams of Citrulline per serving of OutLift.
Beta-Alanine is a precursor to the amino acid Carnosine, which functions as a lactic acid buffer capable of reducing fatigue in the working muscle. Though it takes time to accumulate in muscle tissue, Beta-Alanine supplementation, for at least two weeks, is highly effective at increasing muscular Carnosine concentration.
One study in particular that measured the Carnosine levels of sprinters found that individuals with higher muscular Carnosine levels exhibited higher power output in the latter half of a 30m sprint (because they had less lactic acid build-up). Multiple studies have confirmed that Beta Alanine supplementation increases muscular Carnosine in a dose dependent manner. In particular, a 2012 study published in “Amino Acids” found that subjects who consumed 1.6 or 3.2 grams of Beta Alanine daily experienced significant increases in muscle carnosine in as little as two weeks, with the higher dose achieving a higher concentration of Carnosine. The doses used in this study, 1.6 and 3.2g, are the most common doses seen in supplements.
A 2008 study, published in the International Journal of Sports Medicine, noted improvements in power in resistance trained males using 4.8g daily for 30 days. This same 4.8 gram dose was also shown to increase muscular endurance in sprinters in a 2007 study from the “Journal of Applied Physiology”.
OutLift contains a highly effective 3.2g dose of Beta-Alanine per serving, consistent with what has been shown to raise muscle Carnosine concentrations and improve exercise performance in humans.
Creatine is the most extensively studied ergogenic aid currently available, and by far one of the most effective at increasing both strength and muscle mass. Creatine’s primary mechanism of action is its ability to rapidly produce Adenosine Triphosphate (ATP) to support cellular energy. During high intensity exercise, Creatine is used for energy which tends to spare the glycogen that would normally be used. Since lactic acid is a by-product created when glucose is burned for energy, Creatine may also indirectly reduce lactic acid build-up which poses a secondary mechanism by which Creatine can potentially enhance performance.
Creatine comes in various forms, the most common of which is Creatine Monohydrate, which is formed by dehydrating a solution of Creatine, where a single water molecule remains bound to the Creatine powder. No other form of Creatine has demonstrated any clear superiority over Creatine Monohydrate, so we generally recommend sticking with this particular form. The optimal dose of Creatine is generally around 5 grams per day, taken consistently (regardless of training days) for several weeks.
Nutrex has opted for 3g of Creatine Monohydrate per serving of OutLift which is just barely enough to make a noticeable impact in the average individual. Those seeking to derive the full benefit from Creatine should consider adding a few more grams form an outside source.
Leucine is an amio acid belonging to the group known as Branched Chain Amino Acids (BCAAs), along with Isoleucine and Valine. The most common ratio found in BCAA supplements, the same ratio found in M.P.S., is 2:1:1 with the higher weight being Leucine. While there is no reliable scientific evidence to indicate one true “optimal ratio”, Leucine tends to be the most abundant because it is the most potent with regards to stimulation of muscle protein synthesis.
This was first demonstrated in a 1999 study from the “Journal of Nutrition”, but has been replicated several times since then. A 2009 study, published in Applied Physiology, Nutrition, and Metabolism”, found that Leucine’s stimulation of muscle protein synthesis was augmented by physical exercise, indicating that pre/intra workout Leucine supplementation may have a greater impact than at other times. These results were consistent with those of an earlier (2001) study from the “American Journal of Physiology-Endocrinology and Metabolism” in which essential amino acid (include Leucine) ingestion prior to exercise had a greater influence protein synthesis than post-exercise ingestion in healthy human subjects.
Leucine has also been shown, in multiple studies, to preserve muscle mass in individuals with certain diseases characterized by muscular wasting, further establishing Leucine as a potent anti-catabolic agent. Leucine’s primary mechanism of action is via activation of Mammalian Target of Rapamycin (mTOR) which is a signaling molecule that signals the body to synthesize protein. To put it simply, Leucine activates mTOR which in turn stimulates protein synthesis.
OutLift contains 3g of Leucine per serving, a technically effective dose, when combined with the other BCAAs.
BCAAS IN GENERAL:
A major criticism of BCAA supplements is that Leucine alone can achieve a significant increase in muscle protein synthesis. While Leucine does appear to be the most critical in regards to muscle protein synthesis, a 2009 study published in the “Journal of the International Society of Sports Nutrition” concluded that BCAAs (2:1:1) have a more pronounced effect on protein synthesis than the same amount of Leucine alone. So, theoretically speaking, if you had to choose, you would choose Leucine, but all three is undeniably a better way to go.
A 2009 study published in the “Journal of the International Society of Sports Nutrition” tested the effects of BCAA supplementation in comparison to whey protein supplementation or simple carbohydrates (from a sports drink) in athletes. All subjects consumed the same diet and participated in the same physical training regimen. At the end of the 8 week study, the BCAA group significantly outperformed both the whey group and carbohydrate group in terms of lean body mass as well as strength. BCAAs are also a viable option for those on a calorie restricted diet that want to preserve, or increase, lean muscle mass.
Nutrex has included 2 grams of Isoleucine and Valine combined which, combined with the 3g dose of Leucine, provides an effective (albeit not hugely effective) serving of BCAAs.
Despite its inclusion in energy drinks, Taurine is not a stimulant and does not increase perceived energy or focus. Rather, it is an amino acid with antioxidant properties with implications for exercise recovery as well as slight performance enhancement.
In a 2011 study from “Cell Biochemistry and Function” Taurine was shown to significantly reduce exercise-induced oxidative stress in skeletal muscle. These findings were consistent with those of an earlier (2004) study, published in “Amino Acids” which showed that Taurine may decrease exercise induced DNA damage, as well as “enhance the capacity of exercise due to its cellular protective properties”.
A recent 2013 study, also from “Amino Acids” noted a 1.7% improvement in 3k-time trial of runners after supplementing with Taurine, and these findings were further corroborated in a later 2013 study from “Applied Physiology, Nutrition, and Metabolism “ in which Taurine supplementation was able to increase strength as well as decrease oxidative muscle damage.
OutLift contains 2g of Taurine, a highly effective dose of Taurine which may slightly improve performance as well as reduce muscular damage. Most pre-workouts contain half this dose (1g).
Caffeine is a well-established ergogenic aid, oral consumption of which triggers the release of Catcholamines (Noradrenaline, Dopamine, Adrenaline, etc.), generally inducing a state of increased alertness, focus, and perceived energy. Many studies have concluded that pre-workout Caffeine consumption can enhance exercise capacity and muscle contractibility, in many cases quite significantly.
It should be kept in mind that habitual Caffeine consumption often results in tolerance, reducing the stimulant effects. We generally recommend that individuals seeking the full benefit of pre-workout Caffeine consumption try to limit their Caffeine intake at other times of the day.
Nutrex has opted for a pretty hefty 350mg dose of Caffeine to power the stimulant aspect of the OutLift formula. While Caffeine is the only stimulant in the whole blend, 350mg is more than sufficient to provide the average individual with a noticeable increase in perceived energy and focus. Whether this high of a dose causes jitters and other somewhat negative side effects depends entirely upon individual stimulant tolerance.
Tyrosine is a non-essential amino acid which serves as a precursor to Dopamine and Norepinephrine (Catecholamines). Because of this relationship, it is commonly alleged (mostly by supplement companies) that Tyrosine can increase levels of these neurotransmitters, which would ultimately convey some performance enhancement benefits. However, supplemental Tyrosine has failed to produce any noticeable performance enhancement benefit in multiple studies.
While Tyrosine may not increase workout performance directly, it has been shown to preserve cognitive function in the presence of an acute stressor, such as noise, cold exposure, and potentially, exercise. This is because Tyrosine, upon ingestion, forms a pool which is then drawn from to create more Dopamine and Norepinephrine when depletion occurs. To put it simply, Tyrosine will not increase Dopamine and Noradrenaline, but can help ensure optimal levels are maintained during/after exercise.
At 150mg, OutLift contains enough N-Acetyl-L-Tyrosine to help preserve cognitive function during long-duration, high intensity exercise, but there really is no optimal dose established for this particular form of Tyrosine.
PIPER NIGRUM FRUIT EXTRACT (BIOPERINE®):
Piper nigrum, also known as Black Pepper, contains Piperine. Several studies have found that black pepper extract, when combined with other supplements, has increased the absorption of those supplements (as measured by plasma levels). Piperine’s ability to increase absorption of other compounds is due to the inhibition of certain enzymes which breakdown most compounds, as well as the slowing of intestinal transit (increasing the amount of time these compounds are exposed to the possibility of uptake).
THE BOTTOM LINE:
Nutrex has made good on the promise of “clinically dosed ingredients”, as the ingredients of OutLift are, for the most part, all well-established performance enhancers at effective levels. While you won’t find anything particularly new or innovative in OutLift, what you will find is a solid, transparent, non-stimulant dependent pre-workout.
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