I have been very fortunate in that I have the privilege of working out in a gym with a lot of very strong people, including a lot of extremely strong women – women who understand that you can be strong and feminine and that no one else gets to dictate that but you. These are women who aren’t afraid to push themselves every day, because they have goals and they won’t allow anything to stand in their way. Does that sound familiar? Of course it does, you’re on this website. You want to be a Demigoddess, otherwise you wouldn’t be here. I realize that not everyone is lucky enough to have the kind of gym environment that I have, and when you’re on your own, it’s sometimes hard to find good sources of information. I started out in a much smaller gym, where I fumbled my way through a figure prep without a coach, and later began to learn to powerlift by talking to the powerlifter guys who trained there and studying YouTube videos posted by people like Layne Norton, Dan Green, and Ed Coan. But while it wasn’t until fairly recently that I had this incredible gym environment and the fantastic mentor who took me under her wing, the one thing that I’ve always had on my side was desire: desire to improve and be better than the lifter I was yesterday, as well as the desire to learn more about how to better myself, whether that’s through training, diet, or supplements.
I’ve noticed that there are many women who push their limits every day in the gym and have their diet on point, but who shy away from supplementation. Maybe someone told them that supplements are a waste of money. Maybe they’re afraid that supplements will give them androgenic side effects and make them “manly.” Or maybe they walked into their local supplement store and were overwhelmed by the choices, and just don’t understand which products are beneficial for their goals. Furthermore, when I do see women taking supplements, they’re often hesitant to use anything besides protein powder, a preworkout, and maybe BCAAs. Sometimes they’re even determined to stick with “women’s specific” supplements, many of which are underdosed because we’re told that women are smaller than men and therefore we don’t need as much. As a female powerlifter who wants to help other women (and men!) reach their potential, I’m here to dispel some of those myths, as well as help you to better understand some products that are both very effective and safe for women.
Today, I’d like to talk to you about Olympus Labs TR1UMPH. TR1UMPH is a natural anabolic and ergogenic supplement that can be used every day. Since it’s a natural supplement, there are no hormonal side effects, and it does not need to be cycled. Most people are familiar with creatine, which is present in TR1UMPH in the form of 2.5g creatine HCl. It is one of the most well-researched compounds, and has beneficial effects for power output1,2 and lean mass accrual.1 Betaine anhydrous (sometimes referred to as trimethylglycine) is another compound rapidly growing in popularity and that is contained in TR1UMPH, at a full dose of 2.5g. Betaine appears to improve body composition, power, and work capacity.3 TR1UMPH also includes 2g L-carnitine L-tartrate, which has benefits for recovery and reducing muscle damage from exercise.4,5 Another big draw to TR1UMPH is its inclusion of 15mg soy lecithin, which is standardized for phosphatides, including phosphatidylcholine, phosphatidylserine, and phosphatidic acid. Soy lecithin may have benefits for athletic performance, including decreasing soreness,6 and may also reduce cholesterol (particularly LDL),7 and decrease stress by blunting cortisol.8 Glutamine is one of those compounds that people like to supplement, but what many don’t realize is that absorption is enhanced when taken in the presence of L-alanine.9 TR1UMPH includes both, utilizing 1g L-glutamine and 1.5g L-alanine. Rhodiola rosea, which is included at 100mg and standardized for salidroside, has positive effects on performance and the mitigation of fatigue.10,11 Capsaicin, included in TR1UMPH as 20mg stearoyl vanillylamide, has been shown to not only increase lipolysis, but also can aid with muscle protein synthesis.12,13 TR1UMPH also includes 150mg of ElevATP, a patented ingredient that elevates ATP to improve endurance.14,15 The last ingredient in TR1UMPH is 250mg AlphaSize, which is the patented version of alpha-glycerylphosphorylcholine (alpha-GPC). AlphaSize can improve both focus16 and power output.17
You work hard in the gym and work hard with your diet. Don’t shortchange yourself by overlooking supplements, or by using products that pixie-dust doses of ingredients that are smaller than the doses used in research studies. Supplements may be a smaller piece of the puzzle than your training and diet, but if you’re pouring yourself into the gym, that extra edge is worth it. Become a Demigoddess!
1. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):198-226.
2. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31.
3. Cholewa JM, Wyszdzelska-Rokiel M, Glowacki R, Jakubowski H, Mathews T, Wood R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22;10(1):39.
4. Kraemer WJ, Volek JS, French DN, Rubin MR, Sharman MJ, Gomez AL, et al. The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery. J Strength Cond Res. 2003 Aug;17(3):455-62.
5. Spiering BA, Kraemer WJ, Vingren JL, Hatfield DL, Fragala MS, Ho JY. Responses of criterion variables to different supplemental doses of L-carnitine L-tartrate. J Strength Cond Res. 2007 Feb;21(1):259-64.
6. Jager R, Purpura M, Kingsley M. Phospholipids and sports performance. J Int Soc Sports Nutr. 2007;4:5.
7. Mourad AM, de Carvalho Pincinato E, Mazzola PG, Sabha M, Moriel P. Influence of soy lecithin administration on hypercholesterolemia. Cholesterol. 2010;2010:824813.
8. Hellhammer J, Fries E, Buss C, Engert V, Tuch A, Rutenerg D, et al. Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress. Stress. 2004 Jun;7(2):119-26.
9. Harris RC, Hoffman JR, Allsopp A, Routledge NB. L-glutamine absorption is enhanced after ingestion of L-alanylglutamine compared with the free amino acid or wheat protein. Nutr Res. 2012 Apr;32(4):272-7.
10. Hung SK, Perry R, Ernst E. The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. Phytomedicine. 2011 Feb 15;18(4):235-44.
11. De Bock K, Eijnde BO, Ramaekers M, Hespel P. Acute rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab 2004 Jun;14(3):298-307.
12. Ito N, Ruegg UT, Kudo A, Miyagoe-Suzuki Y, Takeda S. Capsaicin mimics mechanical load-induced intracellular signaling events: involvement of TRPV1-mediated calcium signaling in induction of skeletal muscle hypertrophy. Channels (Austin). 2013 May-Jun;7(3):221-4.
13. Kawada T, Watanabe T, Takaishi T, Tanaka T, Iwai K. Capsaicin-induced beta-adrenergic action on energy metabolism in rats: influence of capsaicin on oxygen consumption, the respiratory quotient, and substrate utilization. Proc Soc Exp Biol Med. 1986 Nov;183(2):250-6.
14. Joy JM, Vogel RM, Moon JR, Falcone PH, Mosman MM, Kim MP. Twelve weeks supplementation with an extended-release caffeine and APT-enhancing supplement may improve body composition without affecting hematology in resistance-trained men. J Int Soc Sports Nutr. 2016;13:25.
15. Reyes-Izquierdo T, Shu C, Argumedo R, Nemzer B, Pietrzkowski Z. The effect of ElevATP on whole blood ATP levels: a single dose, crossover clinical study. The Journal of Aging Research and Clinical Practice. 2013 Nov.
16. Schettini G, Ventra C, Florio T, Grimaldi M, Meucci O, Scorziello A, et al. Molecular mechanisms mediating the effects of L-alpha-glycerylphosphorylcholine, a new cognition-enhancing drug, on behavioral and biochemical parameters in young and aged rats. Pharmacol Biochem Behav. 1992 Sep;43(1):139-51.
17. Ziegenfuss T, Landis J, Hofheins J. Acute supplementation with alpha-glycerylphosphoylcholine augments growth hormone response to, and peak force production during, resistance exercise. J Int Soc Sports Nutr. 2008;5(Suppl1):P15.