Facts at a Glance Siberian ginseng (ciwujia) is an adaptogenic herb thought to increase endurance. There are two active ingredients in the plant: the eleutherosides derived from the root and the ciwujianosides derived from the leaves; both appear to have similar effects, but only the former are commonly found in formulations. Siberian ginseng (Eleutherococcus senticosus) is in the […]
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Caffeine Supplement Guide
Facts at a Glance Summary Caffeine improves mood and energy, increases focus and accuracy, and decreases pain and rates of perceived exertion. Non-users stand to gain the most when using it as an acute ergogenic aid for short-term events, such as competitions or projects, but even habitual users can experience benefits such as improved training […]
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Supplement Updates 2017
Scientific research is ever-expanding. When I write my supplement guides, I can only reference the research that has been completed; new research will always add to the picture. Most of the time, this research simply adds to the consensus. If nothing changes except the overall strength of the consensus, it’s not worth updating each individual guide. […]
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Glucosamine & Chondroitin Supplement Guide
Facts at a Glance Glucosamine and chondroitin are touted as joint health supplements, but appear to only be effective in treating the specific form of joint damage common to osteoarthritis (cartilage degeneration)—and even there, the science is less than decided. The type of joint damage common to climbers cannot be repaired or prevented by glucosamine […]
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Sodium Bicarbonate Supplement Guide
Facts at a Glance Sodium Bicarbonate Summary Sodium bicarbonate increases buffering capacity, which improves power endurance. While cheap and easily available, its effects last only a short time and it must be taken in large amounts, so it is ideal mostly for competitions and final days on projects and less so for daily use. Best […]
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Creatine Supplement Guide
Creatine is quite possibly the most ergogenic supplement a climber can take, whether they primarily sport climb or boulder. It boosts strength, power, and power endurance, not to mention the long-term gains from better training.
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Citrulline Malate Supplement Guide
Citrulline malate may be the next big “nitric oxide booster”. For now, at least small amounts of research back the supplement as a means to improve aerobic energy metabolism, help prevent the pump, and increase endurance.
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Beta-Alanine Supplement Guide
Beta-alanine is a sports supplement used to increase muscle carnosine levels, which in turns improves endurance—especially power endurance. This article covers everything a climber needs to know about beta-alanine.
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