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Post JYM Review

Post JYM

Post JYM is JYM Supplement Science’s post-workout recovery supplement. It features a variety of ingredients that generally appear in recovery supplements (BCAAs, Glutamine, etc.) as well as some which also appear in Pre JYM, JYM Supplement Science’s pre-workout…

 

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Post JYM is JYM Supplement Science’s post-workout recovery supplement. It features a variety of ingredients that generally appear in recovery supplements (BCAAs, Glutamine, etc.) as well as some which also appear in Pre JYM, JYM Supplement Science’s pre-workout…[Skip to the Bottom Line]

GLUTAMINE:

Glutamine is a non-essential amino acid (your body can make it) that is involved in a variety of bodily functions, from immune health, to providing a back-up fuel-source for the brain. Because Glutamine is an amino acid, some people assume that it may have a muscle sparing effect. However, these claims are far from substantiated.

So, while some of the claims that are often attached to Glutamine aren’t quite based on facts, Glutamine has shown a lot of promise when it comes to fighting exercise induced immune system suppression. Our immune systems ultimately benefit from regular exercise, but in the short-term, exercise actually temporarily lowers our immune defenses, thus making us more susceptible to infection during that time-frame.

This temporary compromise of the immune system has been proven to correlate with lower levels of glutamine. For this reason, it is suggested that increased uptake of glutamine may help keep the immune system strong post-exercise. In addition, lower glutamine levels have been recorded in over-trained athletes, suggesting that higher levels of glutamine may help to prevent overtraining. Ultimately, while Glutamine may not live up to all the hype, it certainly appears beneficial for exercise recovery.

CREATINE HCL:

Creatine has the ability to rapidly produce ATP (cellular energy) to support cellular function (in this case exercise). During high intensity exercise, Creatine is used for energy which tends to spare the glycogen that would normally be used. For this reason, Creatine indirectly decreases lactic acid build up because lactic acid is a byproduct formed when glucose is burned for energy.

Creatine has consistently been demonstrated to increase power output, as well as muscle size, with maximum benefit being reached at around 8 weeks of consistent supplementation. It is generally recommended to consume 5 grams per day but lower doses (around 3 grams) can still be effective if consumed over a longer period of time. 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.

Post Jym contains an alternative form of Creatine known as Creatine Hydrochloride (HCl) which is created by adding Hydrochloric Acid to a solution of Creatine, forming a salt. Creatine HCl is generally claimed to be more soluble than Monohydrate, though whether that makes any difference in the long run has yet to be determined. While Creatine HCl may indeed be more water-soluble than the monohydrate form, there is no evidence to suggest it is more effective as an ergogenic aid, only theories.

That being said, there is no evidence suggesting it is worse either, so it really doesn’t matter much. Post Jym contains 2 grams of Creatine HCl, which may be enough to replenish muscular creatine, but is not enough to accumulate. However, as stated by JYM Supplement Science, Post Jym is intended for stacking with Pre Jym, which also contains 2 grams of Creatine Hcl. When combined, these two supplements yield an effective 4 gram dose of Creatine daily.

BETA-ALANINE:

Beta-Alanine is a non-essential amino acid that serves as a precursor to the amino acid Carnosine, which acts as a lactic acid buffer, effectively reducing muscular fatigue. Like Creatine, Beta-Alanine takes time to accumulate, but if taken over a sustained period of time, can also be an extremely effective performance enhancing supplement with a strong safety profile.

One study in particular that measured the carnosine levels of sprinters found that individuals with high muscular Carnosine levels exhibited higher power output in the latter half of a 30m sprint. Various studies have shown that Beta-Alanine supplementation increases muscular Carnosine, which improves physical performance.

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. Post JYM contains 2 grams of Beta-Alanine, which is certainly an effective dose.

L-CARNITINE L-TARTRATE:

Carnitine has been under investigation for a wide variety of alleged benefits including (but not limited to) weight loss, increasing testosterone, and improved exercise performance. While there is a lack of evidence for the majority of these claims, multiple studies have confirmed the ability of L-Carnitine L-Tartrate (and some other forms of Carnitine) to favorably impact muscle recovery.

A 2002 study, published in the “American Journal of Physiology-Endocrinology and Metabolism”, found that 2 grams of L-Carnitine L-Tartrate significantly reduced markers of exercise induced stress following squats in healthy adult males.

A 2007 study, published in the “Journal of Strength & Conditioning Research”, found that 1 and 2 grams of supplemental L-Carnitine L-Tartrate effectively reduced markers of muscular damage following exercise in healthy humans.

While the previously mentioned studies were unable to identify an exact mechanism of action, a 2008 study noted enhanced muscle oxygenation, citing this as a possible mechanism of action.

BETAINE (TRIMETHYLGLYCINE):

A 2010 study from the “Journal of the International Society of Sports Nutrition” found that daily supplementation with 1.25 grams of Betaine positively influenced strength and power.

A 2011 study, published in the “Journal of Strength and Conditioning Research”, found that subjects who consumed 2.5 grams of betaine daily for 14 days were able to achieve more repetitions while bench pressing. The researchers in this study also noted signs of increased muscular oxygen consumption.

A 2013 study, published in “Journal of the International Society of Sports Nutrition” found that 6 weeks of daily Betaine supplementation improved body composition, arm size, bench press work capacity as well as power (but not strength). While betaine has shown promise in multiple studies, it has also failed to do so in others, so the scientific community, as a whole, is still on the fence about it but the research certainly suggest some performance benefit.

TAURINE:

Considered a beta-amino acid, Taurine plays a variety of roles in the body. It is most concentrated in the brain and liver, but is found in some amount virtually everywhere in the body. What makes Taurine so interesting is that it possesses antioxidant properties. In a 2011 study, Taurine was shown to significantly decrease oxidative stress in skeletal muscle following exercise. Prior to that, a 2004 study 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 noted a 1.7% improvement in 3k-time trial of runners after supplementing with Taurine, but noted that more research would be required to determine the exact mechanism of action. It’s unfortunate that Taurine has developed a sort of stigma because of its inclusion in energy drinks. While Taurine does not provide “energy” in the way that caffeine does, several studies have shown its effectiveness as an antioxidant with workout-enhancing properties, and while the exact mechanism of action remains unknown, it appears likely that Taurine may improve exercise performance by reducing some of the oxidative damage that generally leads to fatigue.

LEUCINE:

Leucine is an amino acid that belongs to the group known as branched chain amino acids (BCAAs). In most BCAA products, there is a higher concentration of Leucine than the other two BCAAs. The ratio is generally something along the lines of 2:1:1, but we’ve seen as much as 10:1:1 in favor of Leucine. Post Jym contains the standard 2:1:1 ratio of leucine, isoleucine, and valine respectively. While there is no reliable scientific evidence to indicate an “optimal ratio”, several studies have confirmed that Leucine is the most important BCAA in regards to muscle protein synthesis. Supplemental Leucine has been shown to increase protein synthesis in rats as well as humans in dozens of studies. A 2012 study found that supplementation with 12 g of L-leucine per day resulted in improved protein synthesis in elderly males consuming a low protein diet, indicating that it may be especially useful for those with low protein intake. Leucine is the most frequently studied of the three BCAAs and several studies now have demonstrated that the primary mechanism of action is via activation of Mammalian Target of Rapamycin (mTOR) which is a protein that signals the body to synthesize protein. Leucine signals mTOR which in turn stimulates protein synthesis.

ISOLEUCINE:

While Leucine is the most important with regards to muscle protein synthesis, Isoleucine appears to have unique benefits regarding glucose uptake by muscle cells (while lowering blood glucose). In several rat studies, isoleucine has effectively lowered blood glucose and increased glucose uptake into muscle cells. While the effect of Isoleucine (in isolation) on muscle glucose uptake has not been studied in humans, BCAAs in general due appear to induce glucose uptake. How much of this is due to Isoleucine as opposed to BCAAs as a whole remains unclear.

VALINE:

Valine appears to possess the least unique benefit, but there are claims circulating that Valine may reduce mental exercise-induced fatigue by reducing the amount of Tryptophan available for Serotonin (potentially responsible for fatigue) synthesis. A 2001 study concluded that Valine lowered the amount of exercise-induced 5-HT (Serotonin) in mouse hippocampuses. During exercise Tryptophan is transported to the brain where it is converted into Serotonin. It is hypothesized that Serotonin is responsible for mental fatigue. It has also been established that BCAA directly compete with tryptophan for the same pathway to the brain, and therefore may reduce the amount of Tryptophan available for Serotonin production. This would explain certain subjective anti-fatigue effects of BCAA supplementation noted in a few studies. However, the claim that Valine is solely responsible for this effect is unsubstantiated by human studies. Given the current literature, it appears more likely that BCAAs in general help to attenuate fatigue.

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, if you have to choose of course go with Leucine, but taking all three is the best way to go. A 2004 study conducted by the American Society for Nutritional Sciences found that BCAA requirement was significantly increased by exercise and that supplementation had “beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis”. A second study, published in the “American Journal of Physiology-Endocrinology and Metabolism”, found that while BCAA intake did not seem to affect amino acid concentration during exercise, it did have a protein-sparing effect during recovery. If you consume a diet rich in complete proteins, then you already receive enough dietary BCAAs to fulfill all normal physiological functions. However, this in no way means you cannot derive added benefit from supplementing with BCAAs.

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. Results like these make us question whether skeptics of BCAAs have even bothered to read the literature. There is more than enough evidence to conclude that BCAA supplementation can have a significant anabolic effect in both protein deficient AND non-protein deficient humans.

BIOPERINE:

BioPerine is a trademarked name for black pepper extract. In several studies, black pepper extract, when combined with other supplements, has increased the absorption of those supplements (as measured by plasma levels). The active ingredient responsible for this increased bioavailability is known as Peperine. While we can’t say with any certainty that Peperine enhances the bioavailability of ALL other compounds, it does have a well-established track record when it comes to vitamins, minerals, and amino acids (including BCAAs).

THE BOTTOM LINE:

Overall, JYM is one of the more comprehensive, scientifically validated Post-Workout supplements we’ve analyzed. There are no highly questionable (or flat-out unnecessary) ingredients, just a well-justified blend of several substances shown to favorably influence exercise recovery. Clearly the formula is meant to be stackable with Pre-JYM, though given the effective doses of individual ingredients, it is still quite effective without stacking. At $1.75 per serving, JYM is competitively priced relative to reconstruction cost as well as competing recovery supplements.

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