*Note, I am NOT trying to sell you this product nor am I an affiliate of it. This is an honest look at what it is, to save you from wasting money and effort if the product isn’t valuable.
What is the Alpine Ice Hack?
The alpine Ice Hack is another term for “Alpilean.”
Alpilean is a supplement for weight loss that claims to:
“Target your inner body temperature, electrifying your sleeping metabolism into full fat-burning, energy boosting mode!”
What’s in Alpine Ice Hack (Alpilean)?
As with any supplement that makes bold claims, your first move should ALWAYS be to examine the ingredients.
In this case, when I searched for this product initially, I came across a LOT of scam products on amazon.
So, warning #1, do NOT buy the product off of Amazon, as they are not the actual Alpilean product.
This is a list of the actual ingredients from the official Alpilean website (aka the Alpine Ice Hack):
Golden Algae (flucoxanthin)
Dika Nut (african mango seed)
Drumstick Tree Leaf (Moringa Leaf)
Bigarade Orange (Citrus Bioflavanoids)
Ginger Rhizome (Ginger Root)
Turmeric Rhizome (Turmeric Root)
Vitamin B12 and Chromium
Can these Ingredients Work for Weight Loss?
Let’s start with the main ingredient, which is the Golden Algae (flucoxanthin).
Flucoxanthin, which comes from brown seaweed, has shown some promise in battling obesity, but that isn’t the issue…
The issue is, first of all, that we have no way to know HOW MUCH golden algae is in the product.
As with many supplements, it is listed as part of a “blend.”
A serious supplement company will know the clinical dose of an ingredient (how much is needed for results), and will list it on the bottle, period.
“Blends” with no specific ingredient amounts stand out to me immediately as a scam.
In fact, I will not purchase any supplement that does not list the amount of each active ingredient, period.
Check out this study that looked at 10 products claiming to contain flucoxanthin (Golden Algae):
3/10 had no detectable amounts
5 had only a trace amount
2 had 2mg or less
You can buy the active ingredient (Flucoxanthin from brown seaweed) from Amazon. This brand is lab tested, at least lists the amount at 2000mg, and has great reviews. This would also save you hundreds of dollars.
Dika Nut
Moving on to the next ingredient, Dika Nut (African mango seed).
There are a few studies showing that Dika Nut may assist with both weight loss and Cholesterol.
The studies are small and flawed, but they do exist.
The problem, though, is that once again the clinical dose (the amount needed) is not clear.
In one study, they administered 3 grams of the product, which is far more than the total ingredients in the Alpilean product combined.
(The “blend” in Alpilean is 250mg, all ingredients combined).
Combined with inconclusive research, we really don’t know if it works, on top of not having enough of it to begin with.
So, Does the Alpine Ice Hack Work?
Rather than continue looking at every angle here, I’m confident saying that this is just another trendy fad that won’t do you much good.
In other words, the Alpine ice hack is wack.
That is my opinion based on years of examining (and using) supplements.
You are of course free to decide for yourself.
The official Alpilean site is right here (I am not affiliated).
At $30-$40 per bottle, that’s not a cheap way to find out, though.
My reasoning for this conclusion is based on:
They do not list how much of each ingredient is present, but use a “blend.”
The clinical dose (amount needed for results) appears to be much higher than what they’re including, or is unknown.
The product is very expensive.
Many positive reviews are from people (affiliates) trying to sell the product.
Lasting Weight Loss Doesn’t Come in a Pill
Losing weight is never a hack. I will die on that hill.
A better alternative would be to try something like:
Intermittent fasting or OMAD (one meal a day).
Walk after every meal for 10-15 minutes.
Cut out sugars and vegetable oils from your diet.
Read this article on how fasting can dramatically improve your health
At the end of the day, you’re going to have to commit to lifestyle changes, or you’ll never get where you’re meant to be.
Join Forged Female
If you want to join a community of people with similar goals, plus a coach, all done remotely through the TrainHeroic app for the cost of a Starbucks trip, check out the link below, and never look back.
Creatine is an amazing supplement. I’d go as far as saying it’s the single best performance enhancing supplement you can legally buy. It’s well researched, safe and inexpensive. So how does it work, and which creatine is the best?
I’m not going to pump you full of hard-to-understand science, so don’t worry. I want you to fully understand how creatine works in the simplest terms possible.
What is Creatine?
Creatine is a compound made by the body and stored almost entirely (95%) in muscle tissue. We also get creatine through eating red meat and seafood.
Specifically, it is stored in our muscle tissue as creatine phosphate (phosphocreatine).
It’s not by mistake that our body makes and stores creatine phosphate in muscle tissue. It is one chemical reaction away from making what is known as ATP (Adenosine Triphosphate), which is essentially the molecule that is like gasoline to a car.
It’s All About Energy
For muscles to perform movement, energy is required. The human body is an incredible machine, able to create energy from several different pathways (energy systems):
Aerobic: Oxygen, carbohydrate and fats are used to create ATP. This is a slow and efficient method of producing energy. Think of jogging a slow 5 miles, or sitting and reading this article.
Anaerobic: Carbohydrates (glucose) are broken down without oxygen to create ATP (energy). Think of sprinting for 30-60 seconds.
Phosphocreatine: Creatine is directly converted into ATP via a one-step chemical reaction. Think of performing 3 heavy reps on the bench press, or performing a short, max effort sprint.
All energy pathways lead to the production of ATP, which is the final compound needed to create a muscular contraction.
The phosphocreatine system is used for immediate, high intensity effort generally lasting less than 10 seconds. Beyond this short burst, this system cannot continue to produce energy.
Supplementing With Creatine
If we already make creatine in our own body and consume it through food, why should we supplement with it?
Our bodies will naturally produce around 1g/day. Even with the additional creatine consumed in our diet, this is not enough to fully saturate the muscle.
Supplementing has been shown to increase muscle saturation of phosphocreatine by 20-40% or more, to the point that the muscle is fully saturated.
That additional creatine in your muscle tissue will allow you to lift heavier weight for more reps throughout your workout. There is simply more immediate energy available for explosive activity.
Effects of Supplementation
Studies show that Creatine supplementation can lead to:
Improved neurological function in both young and old people
Improvements in fat free mass/body composition
Improved recovery
Buy it in Bulk
Creatine is generally an inexpensive supplement, which is awesome because it’s one that actually works.
I highly recommend using Bulk Supplements. You can get pure ingredients, get much more of them, and for a cheaper price than at the store or on amazon. You can get 500g of creatine for around $16!
Which Creatine is the Best?
Being the most widely studied supplement of all time, one thing we do know is that creatine works.
There are several different forms of creatine available on the market today, most of which proclaim themselves to be the superior version.
However, studies continue to show that most of these different versions do not outperform plain old creatine monohydrate (the most common form).
Creatine HCL is far more water soluble than creatine monohydrate, meaning you can use less of it and get the same benefits.
One study showed that 1.5g/day of creatine HCL resulted in the same benefits as supplementing with the standard dose of 5g/day of creatine monohydrate.
The study also found that supplementing with the HCL version led to larger improvements in lean body mass, without the water retention normally caused by monohydrate.
Bottom Line: The two best creatines to take are creatine monohydrate and creatine HCL. There is evidence that creatine HCL may have additional benefit when it comes to lean body mass, but both will certainly make you stronger and help you gain muscle.
How to Supplement with Creatine Properly
Research shows that the optimal way to take creatine is to “load” it for at least 4 days – 1 week by taking 20g/day split up into 4 doses. After that, take 5g/day as a maintenance dose to maintain muscle creatine saturation.
It’s important to take it every day to ensure you maintain levels of muscle saturation. Like so many other things, consistency is important.
It really doesn’t matter when you take it. Most people prefer either before or after their workout, mostly as a matter of making it a habit. You should take it every day, even on the days you do not work out.
Note: This article contains affiliate links to products I believe in and use. They come at no additional cost to you, and are listed for your benefit.
Conclusion
Creatine works, and I hope I’ve helped shed some light on how exactly it can benefit you. Research shows that creatine monohydrate and creatine HCL are the two best types, and both can give you results.
I hope you found this helpful, and as always, I hope it helped you get a little closer to that best version of YOU!
Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
Pre workout supplements have come a long way since the first product, “Ultimate Orange,” was formulated in 1982. Today, the pre workout market is a billion dollar industry, and it’s only getting bigger.
And it’s no surprise. Products like Red Bull and other energy drinks have also become massively popular, displaying the need most of us have to get a boost of energy to get through the day, or a workout.
What Are Pre Workout Supplements?
Pre workout supplements are a mix of ingredients specifically designed to:
Stimulate the nervous system (mobilize energy)
Increase blood flow to active muscles (give you a “pump”)
Delay Fatigue (let you work out harder, longer)
Make you stronger/more powerful
Help gain lean mass/lose fat
Do They Work?
The short answer is, yes, they work.. and we’ll discuss the specifics later. The problem is that they only work if the correct ingredients are present, and at clinically relevant doses.
“Proprietary Blends”
Many supplement companies list a “proprietary blend” of ingredients. This allows them to not disclose how much of each ingredient is present. So, they can say: “Proprietary blend: Caffeine, Creatine, Taurine, Beta Alanine.”
These ingredients can all have beneficial effects, but only if enough of the ingredient is present. Without the amount being listed on the label, you have no way of knowing exactly what you’re taking.
I currently use bulk supplements. They send you pure ingredients, in much larger amounts at a much better price. This way I know exactly what I’m taking and how much.
How Do Pre Workout Supplements Work?
Below are the ingredientsshown by research to have a positive effect on your body and your performance, along with the minimum amount needed to create a training effect (clinical dose).
Ingredient
Benefit:
Clinical Dose
Caffeine
Improves Cognition and performance during endurance, power and resistance training
300mg
Taurine
Improves muscular endurance during resistance training. Longer term use improves endurance performance.
1.5g
BCAA’s
Studies show little performance or muscle building enhancement. Can help spare muscle tissue during intense/longer duration training.
5-10g
L-Citrulline Malate
Precursor to Nitric Oxide Increased blood flow to active muscles. Increase vasodilation, improved performance in both endurance and high intensity training.
6-8g daily
Creatine
Increase intramuscular phosphocreatine levels by 30%. Improved high intensity exercise performance. Improved strength/power. Improved gains in lean muscle mass Proven safe, best taken after workout.
3-5g daily
Betaine
Increased rate of creatine synthesis Elevated Nitric Oxide levels (improved blood flow, vasodilation, pump). Enhances repetitions to fatigue (can do more work).
1.25-2.5g
Beta-Alanine
Precursor to Carnosine Improves high intensity exercise performance. Acts as a buffer, clearing out acidic byproducts of intense exercise, delaying fatigue.
4-6g/day for at least 2 weeks
You’ll notice, if you compare these doses to most pre workout supplements, that the only ingredient they’re usually giving you enough of is caffeine. You get the energy boost, but never really experience the true benefit of all the other scientifically proven performance boosters.
So, Is Pre Workout Bad For You?
What Research says
Research has been somewhat limited in scope. The FDA does not require studies on the safety of these products to go beyond 8-12 weeks.
There is still plenty of research to look at. Here is what studies say about long term use of pre workout supplements (> 10 weeks).
The Good
Greater increases in fat-free mass
improved aerobic performance among sedentary and fit individuals.
Improved force production
Increased Growth Hormone and Testosterone during training.
The Bad
Some may experience side effects (headache, jitters, anxiety, upset stomach.
Studies have not found a link to kidney or heart problems. Keep in mind the limited scope of current research due to the low level of regulations and safety requirements by the FDA.
Caffeine and other stimulants do speed up heart rate. This can place extra stress on the heart during endurance type training.
The other dark side of long term pre workout use
Research aside, I think it’s important to logically take a look at the potential for harmful effects of chronic pre workout use. There are several reasons why I feel it can definitely be bad for you. Let me explain:
Taking heavy stimulants causes a massive release of stress hormones in the body, such as adrenaline, noradrenaline and cortisol. These hormones are responsible for releasing energy. It’s a survival response.
This causes the body to be in a sympathetic (fight or flight) state. This is more commonly referred to as, “stress.” Constantly taking pre workout and other high stimulant energy drinks keeps your body in a sympathetic state.
It is impossible for the body to build muscle, recover or improve while in this state. As a result, I suspect the long term implications can be very negative. Check out this video below by Christian Thibaudeau, one of the best strength and conditioning coaches in the world.
The Real Problem: Why Do You Need Pre Workout?
The root problem to look at with pre workout use is, why do you need it? If you’re using it for long periods of time, why do you not have the energy to work out without it?
The fact that your energy is lagging is a symptom of a bigger problem, and taking energy supplements is masking that problem. You could be training too hard and/or too often. Maybe You’re not be sleeping enough. Perhaps you may have too much stress in your life, or are simply not recovering properly.
Either way, masking the problem with stimulants is causing a massive debt to be incurred over time, and sooner or later you’re going to have to pay up. Energy will be borrowed from other systems, such as the immune system, your organs, your cognitive function. It’s worth taking a look at, and with the right interventions, you may not need the stimulants as often. As a result, you can then use them more strategically for your most intense sessions.
Conclusion
Research clearly shows many benefits to taking properly dosed pre workout supplements, and they aren’t inherently dangerous in the short term. However, if you’re taking them because you NEED them to work out, then I would definitely recommend taking a step back an analyzing why your energy is so low. There are most likely issues that need to be addressed, and failing to do so may have consequences in the long term.
Thanks for reading! Here are some other articles you may find helpful. Till next time, keep moving towards that best version of you.
Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
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