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Supplement Guidebook Final June 27

Supplement Guidebook Final June 27

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Sections

  • 1. 5-HTP
  • 2. 7-KETO
  • 3. ACAI
  • 4. Acetyl-L-Carnitine (ALC)
  • 5. Acidophilus
  • 6. ALA
  • 7. Alfalfa
  • 8. Amino Acids
  • 9. Antioxidants
  • 10. Apple Pectin
  • 11. Apple Cider Vinegar
  • 12. Arachidonic Acid
  • 13. Arginine Ethyl Ester
  • 14. Artichoke Extract
  • 15. Ashwagandha
  • 16. Aspartic Acid
  • 17. Astaxanthin
  • 18. Avena Sativa
  • 19. Bacopa Monniera
  • 20. Banaba
  • 21. Barberry
  • 22. BCCA
  • 23. Bergenin
  • 24. Beta-Alanine
  • 25. Betaine Anhydrous
  • 26. Bilberry
  • 27. Biotin
  • 28. Black Cohosh
  • 29. Borage
  • 30. Boron
  • 31. Boswellia
  • 32. Bromelian
  • 33. Burdock
  • 34. Caffeine
  • 35. Calcium
  • 36. Carbohydrates
  • 37. Carnosine
  • 38. Cats Claw
  • 39. Cayenne
  • 40. Chitosan
  • 41. Chlorella
  • 42. Chlorophyll
  • 43. Choline
  • 44. Chondroitin
  • 45. Chromium
  • 46. Chrysin
  • 47. Cissus Quadrangularis
  • 48. Citrulline Malate
  • 49. CLA
  • 50. Cnidium Monneri
  • 51. Coenzyme Q10
  • 52. Collagen
  • 53. Colostrum
  • 54. Cordyceps
  • 55. Cranberry
  • 56. Creatine Ethyl Ester
  • 57. Creatine Magnesium Chelate
  • 58. Dandelion
  • 59. Dessicated Liver
  • 60. DHEA
  • 61. Diindolyl Methane
  • 62. DMAE
  • 63. Dong Quai
  • 64. Ecdysterone
  • 65. Echinacea
  • 66. EFA - Essential Fatty Acids
  • 67. Egg Protein
  • 68. Evodiamine
  • 69. Fiber
  • 70. Forskolin
  • 71. Flax Seed
  • 72. Folic Acid
  • 73. GABA
  • 74. Gamma Oryzanol
  • 75. Garlic
  • 76. Ginkgo Biloba
  • 78. Ginseng
  • 79. GKG
  • 80. Glucosamine Sulfate
  • 81. Glutamine
  • 82. Glycocyamine
  • 83. Glyco-Carn (GPLC)
  • 84. Guanidinopropionic Acid
  • 85. Guggulsterones
  • 86. Gynostemma
  • 87. Hawthorne Berry
  • 88. HMB
  • 89. Hoodia Gordonii
  • 90. Hordenine
  • 91. Humanofort
  • 92. Hyaluronic Acid
  • 93. Hydrolyzed Whey Protein Isolate
  • 94. Inosine
  • 95. Inositol
  • 96. Iprifavone
  • 97. Iron
  • 98. Kre-Alkaline
  • 99. Krill Oil
  • 100. Lecithin
  • 101. Lycopene
  • 102. Maca
  • 103. Macuna
  • 104. Magnesium
  • 105. Manganese
  • 106. Mangosteen
  • 107. MCT
  • 108. Melatonin
  • 109.Methoxyisofavone
  • 110. Micellar
  • 111. Milk Thistle
  • 112. Momordica
  • 113. MSM
  • 114. Myostatin Blocker
  • 115. NAC
  • 116. Niacin
  • 117. Nitric Oxide
  • 118. Octacosanol
  • 119. OKG
  • 120. Olive Leaf
  • 121. Omega-3
  • 122. Omega-6
  • 123. Omega-9
  • 124. Oolong Tea
  • 125. Pantothenic Acid
  • 126. Phenibut
  • 127. Phenylalanine
  • 128. Phenethylamine
  • 129. Phosphatidyl Serine
  • 130. Plant Protein
  • 131. Policosanol
  • 132. Pomegranate
  • 133. Potassium
  • 134. Pregnenolone
  • 135. Prickly Pear Cactus
  • 136. Progesterone
  • 137. Pycnogenol
  • 138. Pygeum
  • 139. Pyruvate
  • 140. Quercetin
  • 141. R-ALA
  • 142. Resveratrol
  • 143. Rhodiola
  • 144. Ribose
  • 145. Rose Hips
  • 146. SAMe
  • 147. Saw Palmetto
  • 148. Schizandra
  • 149. Selenium
  • 150. Sesamin

ROB KING’S SPORTS SUPPLEMENT GUIDE

Acknowledgments Chapter 1: Chapter 2: Chapter 3: Chapter 4: Chapter 5: Chapter 6: Chapter 7: Bonus Chapter I: Bonus Chapter II : Bonus Chapter III: Conclusion

Introduction What Are Supplements? How Do Supplements Work? Rob’s Top 10 Proven Supplements Supplements That Suck Supplement Categories & Recommendations New & Hot Supplements The Fitness Nutrition Info You Must Know To Reach Your Goals My Top 13 Fat Burning Foods 7 Tips To A Bigger Bench Press

www.robkingfitness.com

Acknowledgements
First off, I want to thank my girlfriend Danielle for putting up with me slaving away at my Mac for the last few months. She knows how passionate I am about helping my customers and giving them the best information I can to help them reach their goals. Thanks honey, I appreciate it. Although they can’t read this, I want to say I am sorry to my dogs. I haven’t spent enough time with them the last few months, but now summer is almost here and it’s time that we both get some fresh air and some exercise. Lastly, I want to thank all my Heavyweights Customers, RobKingFitness.com Blog readers and everyone else who has given me feedback on Sports Supplements. Thanks to everyone who took the time to send me comments and feedback. I really appreciate the support and please keep it coming! It is a beautiful day here in Montreal (I am here for some workouts and training) and as I write this from a Montreal Cafe, all I can think about is how lucky I am to be able to make a living helping people with our shared passion of working out and staying healthy.

Rob King May 24, 2010

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and that you want to learn and improve as much as possible. They won’t work nearly as well on their own. But I am glad we are not normal. so let me deal with the jargon and the confusion. and let me help you focus on what works. If you are like me (and I am sure you are). If you are passionate about lifting weights and Sports Supplements. 1. Intelligent Training c. Not everyone understands this and that’s fine. I am happy with my choices. I like being true to myself. Before we dive in. We all face the same decisions every day. I like muscle. I am more than ok with that fact. See. Proper Rest PAGE 3 www. It isn’t normal to drink 3-4 shakes a day. I have been lifting weights since I was 17 and been taking Sports Supplements since I was 18.” It isn’t normal to scrutinize meals based on protein quantity and sugars. I like being strong. but more than anything. let me be very clear on a few things. sit your ass on the couch while watching TV for 5 hours. you and I aren’t like most people. Sports Supplements are a PART OF THE EQUATION for getting in shape. Now 36 years old.com . you don’t look forward to getting off work just to go home. eating junk. That’s why I am glad we aren’t like most people! It isn’t normal to get excited on “squat day. and they never will. I STILL LOVE BODYBUILDING! Every day that new Supplements arrive at my business I am like a kid on Christmas morning. it excites me. They are meant to be used in conjunction with A. and then repeating the process. What is amazing is after all this time.robkingfitness. Every time I read a new strength training article and learn something. Sound Nutrition B. They don’t understand us. It shows that you are very serious about your health and training. I like following my own path — a path you and I share. It is my goal to eliminate your confusion and cut right to the chase. I am glad that you are reading this book and you can relate to me. thank you for taking the time to show interest in my Sports Supplement Guide. you have come to the right place! The Sports Supplement Industry is a very complicated business.Introduction Before anything else. However.

Introduction
So before you judge any supplement, BE SURE to have these 3 parts of the equation in check. I can’t tell you how many people I have dealt with that said “Supplement X didn’t work,” and as soon as I asked them how much protein they were getting a day they couldn’t tell me. 2. Sports Supplements are exactly that — SUPPLEMENTS. They are not steroids. They are not magic. They are Supplements. They are meant to SUPPLEMENT your own nutrition and training, not replace it. 3. Nothing and I mean NOTHING replaces Hard Work. If you train like a wuss, expect to look like a wuss. Supplements will help, but it is hard work and dedication that will separate you from the pack. Supplements will give you that 10% extra, but you know what? I love that 10%. Ten percent on a 300 bench press is an extra 30lbs. I’ll take that 10% any day! The Supplement Industry is also changing at a very fast pace. With obesity rates rising (4 of out every 10 people in the USA are obese), and with athletics playing such a huge role in sports entertainment, Supplements are progressing at an ever-increasing speed. Just a little over 10 years ago, all we had for Supplements was creatine and a decent protein powder. Now we have pre workouts that really produce insane gains in such little time, protein powders that taste as good (or better) than milkshakes, and customized “pro hormones” that mimic steroids. The industry has changed fast and will keep changing fast. But I will do my best to cut through the marketing hype and educate you on what products are worth being excited about, and which products to leave on the shelves. In closing please remember that this book, the recommendations and information, are all based on my own personal choices and opinions — nothing more. You can like what I say, you can hate what I say, but come the end of the day it just my opinion. I am always learning, always trying to improve, and always trying to help you. Also please remember I am not a science guy nor do I claim to be one. I leave the science to the scientists. For me, I just care about what WORKS. If you want a more scientifically based approach to Supplements I strongly recommend you check out William Llewellyn’s Sport Supplement Reference Guide.

PAGE 4 www.robkingfitness.com

What Are Sports Supplements?
Wikipedia defines a Sports Supplement as, “a dietary supplement, also known as food supplement or nutritional supplement,” and “a preparation intended to supplement the diet and provide nutrients, such as vitamins, minerals, fiber, fatty acids, or amino acids, that may be missing or may not be consumed in sufficient quantity in a person’s diet. Some countries define dietary supplements as foods, while in others they are defined as drugs or natural health products.” My personal definition of a “Sports Supplement” is anything that we generally don’t get from normal every day food that when SUPPLEMENTED in our diet may improve sports performance. This book will group all of the following as Sports Supplements: “body building supplement,” “sports enhancing supplement” and “performance enhancing supplement.” All will be classified as Sports Supplements to make things a bit easier. However, in today’s world things are a little trickier than that. With the increase in designer pro hormones and the constant evolution of athletes always looking for the cutting edge, the term “Sports Supplements” has been taken to a whole new level. In this version I will not be tackling the whole area of pro hormones and designer Supplements. It’s not that I don’t find them exciting or interesting; it’s just that the lines of pro hormones evolve and change so fast that by the time I have anything completed for the book, the next batch of designer Supplements will be on the market and more than likely, what is currently on the market will be pulled (think Novadex XT, 6 oxo, Androstendione, etc). I will do my best to offer a report on or in the near future, or maybe as an addition to this book. But for now I will be sticking with traditional Supplements. Another thing consider Sports to as Supplements evolve is the blurring of definitions between “supplements” and “drugs.” In the USA and Canada you can buy anything deemed a “supplement” but the grey area between “drug” and “supplement” is slowly disappearing. With the monster pharmaceutical companies always looking to improve their profits more and more, these giant companies are trying to impose their will on Sports Supplements. I won’t go into great detail on my view of this, but let’s just say big brother isn’t looking out for your health but rather its own wallet. Anything that really works well, pharmaceutical companies jump on and ban via the government so they can control and monetize it. Case in point: why go to your doctor to get something to boost your testosterone levels if you can buy it cheaper at your local GNC? That is pretty much why any supplement that is “really good” will essentially get banned and goes to the black market. No one wins except the pharmaceutical companies… but, more on that another time. In this book we will be dealing with Sports Supplements that are OTC (over the counter). As I have stated earlier, I am not going to get caught up in the scientific aspects of Supplements but rather talk in simple terms about what works.

PAGE 5 www.robkingfitness.com

How Do Supplements Work?
There are many ways in which Supplements can help in performance. The first (and the most common) way that Supplements improve performance is by simply reducing deficiencies. It is not the most exciting way to improve performance but it works. In today’s world, the food choices are abundant but the food quality is terrible. Go figure. We have more options than ever in the history of fare, yet the actual foods we have to choose from are mostly “empty.” This is why as soon as we introduce the nutrients we lack into our bodies, they respond accordingly. Let’s take creatine for an example. Creatine is naturally present in some foods we eat and is stored in our bodies. Foods such as eggs and red meat contain high levels of creatine. Most of this is damaged when cooked, hence our bodies having a deficiency of creatine. Once we add in creatine in levels we don’t get in our diet, our bodies have a tendency to respond to it. It isn’t so much that creatine is anabolic; it’s just that our bodies don’t get enough from our food anymore. Something to consider as well is that as athletes we are putting more strain and demand on our bodies than someone who does nothing. The more demand on your body, the more your body will need the proper nutrients to work not only normally, but on a higher level. If you think in terms of cars, a Hyundai doesn’t have the same demands as a Ferrari. Think of the human body that way when dealing with someone sedentary versus an athlete. Another great example of this is ZMA (zinc and magnesium). Most athletes are deficient in zinc and magnesium due to excess. If we are deficient in zinc and magnesium our bodies can’t make testosterone efficiently. That is a big factor when it comes to fat loss and building muscle. Another way that Supplements can improve performance is through its “drug-like” effect on the cellular level. If a Supplement can impact protein metabolism or act by increasing metabolic rate, then it has a “drug-like” or ergogenic response. For this we can look at ephedra which in Canada is considered a drug. Ephedra is a plant and naturally occurring (unlike most drugs). But, it is not something that is required or stored in our bodies (unlike creatine and zinc etc). Yet once this natural herb is introduced into our bodies, we get a drug-like response. We see an improvement in lypolysis (fat loss), energy, strength and more. So don’t be fooled into thinking that Supplements don’t work. They do! This is why you should always do your homework, research the ingredients in every product, and of course constantly check my blog RobKingFitness.com for the most up to date information on Sports Supplements. Being in the Sports Nutrition Industry for almost 15 years, I have seen many Supplements come and go. Make no mistake about it; everyone wants the “new and exciting” product on the market. New and exciting sells! It sells magazines, which in turn sells advertising, which in turn SELLS SUPPLEMENTS! This is a no brainer, and I have no problem with this at all. However, what I do have a problem with is people missing the basic Supplements that work.

PAGE 6 www.robkingfitness.com

It is found in the blood as parts of the red blood cells (hemoglobin) and as carriers for other materials (transport proteins). Protein Not very exciting. It is comprised of the compounds responsible for the biochemical reactions that occur in the body. proven Supplements are the way to go. So. It isn’t exciting. It is essential in part because of the nitrogen it contains (nitrogen is responsible for growth and repair of the cells) and in part because of the particular building blocks that make up protein. WikiAnswers the question: Protein is ESSENTIAL to humans. we need protein to live. It is part of the immune system (antibodies) that helps protect the body from foreign invaders such as bacteria.Rob’s Top 10 Proven Supplements The problem with the basics is that they aren’t “exciting” — and they aren’t new. It also helps with digestion of food. lose fat. However. tendons and ligaments). and feel better.robkingfitness. arranged in thousands and thousands of different ways.” you may ask? Simple. called enzymes. Cover your basics first and then maybe try the newest product on the market. I know. Essential means that we can’t do without it in our food and in our bodies. viruses and toxic substances. You won’t see full page ads with Jay Cutler promoting BCAAs. EFFECTIVE products that can help you build muscle. Protein is made up of twenty different building blocks called amino acids. building muscle aside. Well it should be and here is why. For me. Every cell in the human body contains protein as part of its structure (cell membrane and other structures) Protein also serves to build strong structures within the body as a whole (bones.com . basic. “Why. PAGE 7 www. but make sure the basics are covered. they don’t sell. muscles. get stronger. I am hoping with my recommendations you will forget the newest Nano X Krea whatever-it’s-called and focus on some solid.

com . egg. whey isolate. Not exciting. hydrolized whey. “how much protein do you get a day?” Nine times out of ten I get the reply. not very much! Personally I don’t even consider protein a Supplement. so back to building muscle. that is when we cross into the Protein Supplement line. So why not give your body the number one thing it needs? Quality protein sources. The first thing I usually ask is. “HOW MUCH PROTEIN?” — at which point they realize that they don’t know (and sometimes don’t care). Whey concentrate. How much muscle do you think you can build without protein? I never claimed to be the smartest guy in the world but I can guarantee you the answer is.Rob’s Top 10 Proven Supplements Rob’s Review OK. But getting the quality and quantity of protein required to build muscle and repair tissue… well. When it comes to Protein Supplements there are a ton of options. “I eat really good” — to which I reply again with the question. do the following: eat lots of QUALITY PROTEIN SOURCES daily. It’s a food. but effective! Rob’s Recommended Proteins: • Myofusion (Gaspari) • Opt Gold Standard 100% Whey (ON) • Matrix (Syntrax) • Syntha 6 (BSN) • EAS 100% Whey (EAS) • RivalUS - Promasil www. Let me ask you a question. But remember that protein is number one. soy (not a fan but more on that later)… the list goes on and on. If you do only one thing in your quest for building muscle. without protein you are not going to build muscle efficiently. Plain and simple. It always shocks me when people question me looking for advice on the newest product from MuscleTech or something they saw in some magazine. caesin.robkingfitness.

You “can” get protein from food. The combination of these three essential amino acids makes up approximately 1/3 of skeletal muscle in the human body. “though researchers have known of the use of creatine as an energy source by skeletal muscles since the beginning of the 20th century. It will help you get more reps because you will maintain your strength a bit better. (kreas). Prolab. Essentially your strength output just goes a bit higher.robkingfitness. I repeat. Strength Gains: Creatine is known as a strength supplement. they were popularized as a performanceenhancing supplement in 1992.com . GP3. “athletic aids used to increase high-intensity athletic performance” and states that.” It goes on to state that. you really should consider this as something you use all the time and here is why. the better it can perform. The more hydrated a muscle. Hey. “there are three branchedchain amino acids leucine. Try performing a personal best in the gym while dehydrated. It’s hard but it PAGE 9 www. Wikipedia defines Creatine Supplements as. With enough protein and proper training. Rob’s Recommended Creatine Products: • Any quality pure creatine (I like EAS Phosphagen. 3. Not a good idea. A ten percent level of dehydration can severely diminish strength and energy. “a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle. Beta K) 3 BCAA (Branch Chain Amino Acids) Wikipedia defines branched-chain amino acids (BCAA) as.” Rob’s Review Here is why you should consider BCAAs. to me 8 reps are good but 10 reps are better! 2.” Boring definitions aside. it will help you build more muscle. Improved Muscle Building Capacity: Plain and simple. isoleucine and valine of twelve common ones. Cellular Hydration: Creatine helps hydrate muscles. nutrition etc. “amino acids having aliphatic sidechains with a branch (a carbon atom bound to more than two other carbon atoms).Rob’s Review Creatine Wikipedia defines creatine as.” Moreover. 4everFit) • Concentrated Creatine (this looks promising!!) • Kre-Alkalyn Creatine (Purple K. which he later named creatine after the Greek word for flesh. But this will happen ONLY if you have adequate protein. here is how creatine can benefit your work out. I actually consider them to be ESSENTIAL. rest. as well as for supplementation for strength athletes. BCAA’s are currently used clinically to aid in the recovery of burn victims. I consider them ESSENTIAL! As in. It isn’t magic. 1. creatine makes you stronger. creatine was “identified in 1832 when Michel Eugène Chevreul discovered it as a component of skeletal muscle. and plays an important role in protein synthesis.

and almost everyone I have recommended them to loves using them and comes back for more. 2 groups of climbers were divided into a BCAA supplemented group and a control group. The wrestlers stayed on the diets for 19 days. Anyone who has ever been on a very low carb or low calorie diet for extended periods can definitely appreciate this. this means faster recovery from exercise induced protein damage (remember your muscles grow when you damage them). With increased recovery. growth hormone and insulin. This may give credence to BCAAs effectiveness at “spot reducing” the abs. getting a ton of quality BCAAs. Here’s what Bodybuilding.” 4. In another study. 25 competitive wrestlers were divided into 1 of 3 diet groups: a diet high in BCAAs. In one study.3% on average. In a 4-week study. “Endurance: BCAAs can serve as a donor of nitrogen in the formation of l-alanine. they have shown the ability to induce muscle gains. That’s fine and to each their own. well. this visceral fat tends to be resistant to dieting and is hard to lose. However.com .robkingfitness.com has to say about how BCAAs can benefit you: 1. I hate training without them. PAGE 10 www. that’s really difficult. For me. When you think of sparing glycogen you probably think of high carbohydrate diets but BCAAs have proven their worth here as well. Supplementing with BCAAs may enable you to maintain your training intensity and endurance as energy normally provided by your diet decreases. they are essential. “Increased Recovery: Perhaps the greatest benefit to hard-training athletes is the increase in metabolic recovery that follows supplementation.Supplements can be done. a diet low in BCAAs. There is a noticeable difference when beginning BCAA supplementation in regards to soreness/recovery. I know a lot of people won’t put BCAAs on the top of their list. which in turn means faster size and strength gains. the harder and more frequently you can hit the iron and thus the sooner you can meet your goals.” 2. Located in the deeper layers of the body under the subcutaneous fat. “Stimulate Fat Loss: Supplementation of BCAAs has been shown to trigger significant and preferential losses of visceral body fat. This means that they may enable you to train at higher intensities for longer periods of time. Even without any of the other benefits of BCAA usage. 17. which provides the body with glucose after glycogen stores have been depleted. Japanese researchers administered BCAAs or a placebo to rats and then exercised the animals to exhaustion. The BCAA group exhibited Supplements spared glycogen storage in the liver and skeletal muscle during exercise. even in the absence of weight training! Studies have shown that BCAA supplementation increases the hormones: testosterone. In other words. “Stimulate Protein Synthesis: BCAAs by themselves have been shown to independently stimulate muscle protein synthesis. Much of the fat lost was in the abdominal region.” 3. and a control diet. The results showed that the high BCAA group lost the most body fat.

By supplementing with BCAAs you’ll help reverse glutamine loss which is essential for immune function. the net result is increased protein synthesis and more muscle for you! In a study done on obese people put on a starvation type diet. The body is constantly repairing itself from cellular damage. As the amount of saturated fat begins to outnumber the unsaturated reserves. they must be obtained through the diet or supplementation. thereby sparing the breakdown of muscular protein. functional and “strong like bull. the BCAAs help prevent a catabolic state in the body. In the fall of 2004. thus sparing muscle protein. BCAA supplementation was found to induce anabolism and nitrogen sparing so the subjects burned body fat instead of lean muscle mass. EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid). much less grow. With less muscular protein being broken down by the body during training.” This makes it easier for the heart to return to a normal resting state. “Anti-Catabolic Effects: BCAAs probably exert most of their anabolic effects through anti-catabolic activity. A deficiency in these good fats ultimately forces the body to use saturated fat for the construction of these new cells.Supplements Both groups lost weight but the BCAA group actually gained muscle mass while losing fat while the other group lost muscle mass. they suppress the use of muscle proteins for fuel.” 5.” 6. PAGE 11 www. In part this is because they can sacrifice themselves as fuel. In addition to this. In short.” Rob’s Recommended BCAA Products: • Xtend – Scivation • Surge – Biotest • Chain’d Out – ALRI • BCAA Caps – Optimum Nutriton Supplements Fish Oil Bodybuilding. the FDA approved the use of a qualified claim for omega-3 EFA. Fish oil contains two of the most healthy and biologically active fatty acids. Here’s why. after examining years of convincing studies. In order to do this. the cardiovascular process becomes more and more compromised. it needs a large supply of polyunsaturated fats capable of constructing cell membranes that are elastic. “Boosting Immune Function: Remember if you’re sick it’s hard to train. It states that supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. They are vital to human health. This is especially significant when you consider how selective the FDA is in announcing qualified health claims. For this reason. When you train at high intensity or high volume you risk immune suppression and infections. cold-water fish. with the most common source being deep-sea. It’s even harder to come back after an illness without losing a ton of strength and size.com offers a succinct and thorough understanding of EFA (fish oil): We refer to essential fatty acids as “essential” for a reason. which in turn can help improve recovery and lessen the damaging effects your exercise sessions may have on the body. despite the body’s inability to manufacture its own supply.robkingfitness.com .

TAKE THEM.Supplements The benefits of omega-3 fish oils don’t stop at the cardiovascular system. RobKingFitness. astilles. Rob’s Review Here is my take on Multi Vitamin/Mineral Supplements. Rob’s Review Personally I LOVE fish oil! After reading that Charles Poliquin recommended them many years ago. vision. skin. multivitamins are recognized by the Codex Alimentarius Commission (the United Nations’ authority on food standards) as a category of food. If I do. well worth it. I have been using them constantly and have always recommended them as a staple product to most of my customers. I don’t buy junk Walmart or Costco fish oils. immune system function. where each vitamin and mineral is included at a dose below the tolerable upper level.com. Simply put. recovery. I will post a full review on my blog www. Multi vitamin supplements are commonly provided in combination with minerals. I may even try Poliquin’s super high dosage of 20-40 grams a day. as determined by the Food and Drug Board. Really if you are going to get fish oil. liquids and injectable formulations.robkingfitness. dietary minerals and other nutritional elements. Rob’s Recommended Fish Oil Products: • NutraSea (Ascenta Health) • Charles Poliquin Omega 3 Liquid Supplements Multi Vitamin/Mineral Wikipedia defines a multi vitamin in the following way: A preparation intended to supplement a human diet with vitamins. however. PAGE 12 www. i t f o t c p powders. it is well. Other than injectable formulations. I buy QUALITY fish oils. or drugs. hormones. which are only available and administered under medical supervision. Another thing to always consider is the quality and source of your fish oil. spend the money and get quality. joint health and migraines just to name a few. but I personally do not trust the quality of the lower end (ahem junk) fish oils. apsules. A wealth of studies have been conducted over the past decade on their role in depression. A multivitamin/mineral supplement is defined in the United States as a supplement containing 3 or more vitamins and minerals that does not include herbs. mood.com . A lot of people may think they are saving money by getting it cheaper. pregnancy. Such preparations are available n he orm f ablets. Trust me. and does not present a risk of adverse health effects.

and burns. Yes. bleeding gums.” So I always ask them the following question: “Can you tell me what you have eaten today?” Do you want to know what I hear at least 80% of the time? “Well. Look. Providing these through diet alone can be quite difficult so these supplements are well worth taking. It’s your HEALTH and your BODY and you only get ONE BODY so why not make it count. Most Supplements people don’t think twice of the Starbucks latte for $5. Listed below are some of the main ingredients contained in green food supplements. constipation. niacin. energize and nourish the body’s cells along with balancing the body’s pH level. potassium. I hear a lot of “I eat well.” Of that 50%. here is the deal: we are creatures of habit. gastritis. iron. Rob’s Recommended Multi Vitamins Products: • Animal Pak (Universal Nutrition) • VitaStack (Allmax Nutrition) • AnaVites (Gaspari Nutrition) • Cygen Multi (Cygen Labs) Green Food Supplements What are green food supplements? “These all natural food supplements use the power of nature to help provide your body with the vitamins. calcium. I will make a full blog post about this down the road. riboflavin. most people eat like crap and convince themselves that they actually eat better than they do! When I work with clients and I get them to log their food for a week (and I mean log everything) it really makes them realize just how bad they may be eating. and phosphorus which are all needed to maintain a healthy body. thiamine. I always ask “do you take a multi vitamin?” At least ½ of them reply with “no. most tell me that they don’t “need” a multi vitamin because their nutrition is good. Most foods we eat that come out of microwavable boxes or frozen containers are not that good for us. today isn’t a good day” or “today isn’t as good as my normal day” type responses.” What is contained in green food supplements? “Green food supplements are made from super green foods which help to alkalize. eczema. magnesium. but for now let’s just say that most of the food we eat isn’t as good for us as we believe. and we don’t eat NEARLY AS WELL as we like to THINK WE DO. Invest in a quality multi vitamin. contains vitamins A and C. It will scare the shit out of you! So let’s cut to the chase.robkingfitness.Supplements That is a little short but you get the point. For the sake of 1-2 dollars a day you can have a fantastic multi vitamin. Every day when I consult with people to help them with their diets.” • “Alfalfa which is one of the most mineral rich green foods.com .” PAGE 13 www. A good multi vitamin is essential to have.” • “Chlorophyll which is contained in the green part of plants has been found to aid in the healing of intestinal ulcers. Rent the movie Food Inc. liver disorders. minerals and enzymes it desperately needs. You will thank me later. asthma.

Supplements Rob’s Review My thoughts on green supplements are as follows. however. Unless you are eating salads and veggies 6 times a day. etc. but far too many people neglect the importance of GREENS and the positive impact they have on your body.” •“Wheatgrass is another of the super green foods which helps to create a very unfavourable environment for bacteria. take a Greens Supplement. you are PERFORMING! I can’t say enough just how beneficial a quality greens product is.” • “Kelp is a seaweed that is used in green food supplements. Kelp is a rich source of vitamins and minerals and this seaweed has been used in the treatment of underactive thyroid problems. Barley Grass is a source of chlorophyll and it supports the body’s immune system and helps with cleansing. Actually. By giving your body the proper nutrients to perform better you turn your body into a high level machine. Most people when looking to build muscle and burn fat focus on the big Supplements — creatine. protein.Supplements • “Barley Grass is another of the super green foods used in these all natural food supplements. fat burners. It helps to cleanse the blood and has been used in many herbal medicines. And they work! No doubt there. you should take a Greens Supplement! There is no way you can even come close to getting the same nutrients from a quality greens powder. Your goal. no matter what foods you eat! The ingredients in green supplements have been clinically proven to: • Support immune system function • Strengthen cell integrity • Combat bad breath • Scavenge the body for free radicals thereby protecting muscles from oxidative stress and damage • Support healthy weight loss PAGE 14 www. This is a very powerful antioxidant and has been shown to help with diabetes. let me rephrase that: even IF you are eating salads and veggies 6 times a day.” • “Tumeric root is an antifungal and an antiparasitic.” • “Spirulina is high in protein and it helps protect the body’s immune system as well as lowering cholesterol and helping to stabilize blood sugar levels. should be to start using them and see the difference for yourself.com .” As you can see the wide variety of green foods used in these amazing supplements really can make a difference to both your body and your health.robkingfitness.” • “Green Tea is also used. So instead of just functioning.

zinc.Supplements • Cleanse and detoxify the body from harmful toxins • Aid and support healthy bone formation • Improve brain health and thinking abilities • Improve nerve function • Improve blood profile • Improve digestion • Boost energy levels If this list doesn’t make you want to take your greens right now then I don’t know what would! Rob’s Recommended Greens Products: • Progressive Vege Greens • Greens + Supplements ZMA (Zinc & Magnesium) Wikipedia online resource describes ZMA in the following way: ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) is a supplement used by bodybuilders and athletes. Although drinking water re-hydrates an athlete. magnesium and vitamin B6. ZMA should be taken before bed on an empty stomach (2 hours after eating your last meal and at least 30 minutes prior to any other supplements). B12. more than 50% don’t meet the U. and many other nutrients. and Vitamin B6 or pyridoxine. ZMA is a combination of two minerals. ZMA is claimed to raise strength levels. folic acid. The proportion of ingredients generally used in products is 20-30 mg zinc. The formula is “patent pending” and the name “ZMA” trademarked by SNAC System Inc.com . zinc and magnesium. and while studies have shown that most Americans get enough zinc and Vitamin B6. According to the label directions.S. B6. It was developed by Victor Conte (founder of BALCO Laboratories in Burlingame. fruit juice. although studies show inconsistent results. An increase in exercise can lead to the loss of vitamins and minerals making it particularly important for bodybuilding due to the blood sugar level rises and urination increases. sports drinks or foods high in water such as vegetables are needed to replenish watersoluble nutrients.robkingfitness. increasing the loss of magnesium. California) and is a combination of zinc. also founded by Victor Conte the 3rd. All three of these compounds are important in biological processes. The product PAGE 15 www. government’s recommendation for magnesium. 400-500 mg magnesium and ~10mg B6.

Tribulus species are perennial. I don’t know how or why. Pretty simple really. Rob’s Recommended Multi Vitamins Products: • PrimaForce ZMA • Optimum ZMA • SNAC Sytems ZMA Supplements Tribulus Based Products Testosterone Enhancers) Wikipedia explains Tribulus as.com . Anything he creates is worth looking into. My drive is better. Victor Conte was also one of the guys who were involved with the huge designer steroid bust a few years ago. The science behind them is pretty gray at best. T. It is really hard to say how and why they work but let me say that I love some of these products. One thing he noticed was that most athletes due to training and sweating were deficient in zinc and magnesium. Think of it like fine tuning a high performance car but for people. my appetite is better. ZMA was first introduced by Victor Conte and his company SNAC Systems. Victor was really big on working with athletes and determining their mineral profiles for deficiencies and working with them individually to find their problems. are considered weeds. a widespread weed and also the source of a dietary supplement. T. The guy is a genius and I respect him highly. Rob’s Review Tribulus products have been around for years now. milk. the reason being that calcium blocks the absorption of zinc. The flowers are perfect (hermaphroditic) and insect-pollinated. Tribulus is a genus of plants found in many warm regions. I don’t judge people when it comes to performance enhancing drugs. but I just do. but it filled a big gap! Considering zinc and magnesium are required to build testosterone they are very important. Sounds like a must have supplement to me! (Natural PAGE 16 www. terrestris. terrestris (puncture vine). zeyheri. and my sex drive goes up.Supplements should not be taken with calcium (cheese. The best-known member is T. etc. but some grow as annuals in colder climates. Some. and T. The ovary is divided into locules that are in turn divided by “false septa” (the latter distinguish Tribulus from other members of its family). longipetalus. Some species are cultivated as ornamental plants in warm regions.). cistoides. A derivative Roman era (Latin language) name for the weapon known in English today as the Caltrop. T.robkingfitness. my energy is better. Rob’s Review I came across ZMA many years ago while reading my all time favorite magazine Muscle Media 2000 (if you are familiar with this magazine I am sure you know where I am coming from — it ROCKED). with fivefold symmetry. which bears strong resemblances with the plant today named Latin: Tribulus terrestris or puncture vine. micrococcus. notably T. The leaves are opposite and compound.

If your training is going awesome and you want to try one. by improving the brain’s oxygen supply. in most cases.com . or by stimulating nerve growth. nutraceuticals. and cognitive enhancers. I don’t know if it’s that people lack the mind-body connection. supplements. memory enhancers. PAGE 17 www.robkingfitness.Supplements The only drawback is the following. or that most people are more concerned with a pump in their arms rather than improving concentration and focus. Giurgea. Almost a little irritated. but sometimes. I have read about numerous top strength coaches recommending these to their athletes years and years ago but it just hasn’t caught on with the general public yet. Just be sure to have your other basic Supplement needs covered first. or “mind. Not always. Either way I think in a few years these will be huge. Corneliu E. This is complicated by the difficulty of defining and quantifying cognition and intelligence. and hormones). However the efficacy of nootropic substances. enzymes.” Nootropics are thought to work by altering the availability of the brain’s supply of neurochemicals (neurotransmitters. motivation. Sometimes I get oily skin and sometimes some of them can make me moody.” and trepein meaning “to bend/turn. The word nootropic was coined in 1972 by the Romanian Dr. Rob’s Review I was put on to these many years ago. memory. Rob’s Recommended Tribulus Based Products • Enpulse - RivalUS • Tribex 500 - Biotest • T-Bomb II - MHP • Alpha - Advanced Genetics • Zeus – Fusion BodyBuilding Supplements Supplements Nootropics and Smart Drugs Wikipedia defines Nootropics as follows: Nootropics also referred to as smart drugs. and concentration. I haven’t used a ton of them but I think I am going to start playing with them more in the future as I think for some people they hold really crazy potential. I recommend it for sure. intelligence. are drugs. and functional foods that are purported to improve mental functions such as cognition. If lack of drive is keeping you away from the gym try a test booster. attention. has not been conclusively determined. derived from the Greek words nous.

The main PAGE 18 www.robkingfitness. but these are supplements I used that I wasn’t a big fan of. 5 Supplements That Are A Waste Of Your Hard Earned Money Keep in mind that none of my views are scientific facts. the more I can put my view into perspective. There are tons of other quality Supplements on the market and more being introduced every day. or anything like that. It is one of the racetams. The more people that tell me “product A” is great and “product B” sucked. it is doubtful you will reap the full benefits. I always recommend that people try different Supplements and monitor their progress. improves your workouts. Piracetam is prescribed by doctors for some conditions. Piracetam is a cyclic derivative of GABA. it is always important to note it. but is used off-label for a much wider range of applications. Everyone is unique and has different factors that impact their lives. If you are using a killer Supplement but going through a stressful time. Piracetam’s chemical name is 2-oxo-1-pyrrolidine acetamide. But if it makes you feel better. Another thing to note is that not every Supplement works the same way for everyone. and remember that Supplements are just that — Supplements! I look forward to hearing from you on your personal progress. Here are 5 supplements that might have had promise but just don’t work! Save your money! 1. Maybe I was having an off month and maybe it’s a great product. in small amounts. It shares the same 2-oxo-pyrrolidone base structure with 2-oxopyrrolidine carboxylic acid (pyroglutamate).Supplements NB: “Piracetam (sold under many brand names) is a nootropic drug. CLA: “Conjugated Linoleic Acid (CLA) is a naturally occurring free fatty acid found mainly in meat and dairy products. Not every Supplement is going to be 10lbs of muscle in a bottle. You never know until you try. Supplements So remember to keep to basic training and solid nutrition. SUPPLEMENTS THAT SUCK Let me be very clear from the beginning that once again this is just my opinion. You may have used some of these Supplements and you may love them! To each their own and this is just my opinion on Supplements that I am not a fan of.” Rob’s Recommended Nootropics • Priacetam - PrimaForce • Choline Citrate - PrimaForce • Phenibut - PrimaForce In closing please remember that these are just 10 of the Supplements that I personally like and have had great feedback on from customers. mainly myoclonus.com .” The Skinny on CLA: CLA claims that it can help with building muscle and losing fat. Feedback is the most important thing to me. And I also feel that science can back pretty much anything if enough money is thrown at it. strength. improves your mood.

Instead. it is guaranteed to block other things that your body needs. 9. Much more than just an ingredient for a protein shake. all of which is then eliminated in the stool. and lactose. Even though Soy sounds beneficial here are a few things to consider. 6. i. PAGE 19 www. also known as starch blockers.” The Skinny on these products: They DON’T WORK. Most pills claim to inhibit between 30 and 45 grams of carbs from being absorbed. it just isn’t very good. etc. This supposedly prevents the carbs from being absorbed by the body. Fat Blockers: “They commonly contain chitosan. focus on getting your protein sources from whey. • It tastes like crap • It is highly estrogenic (which means unless you want nice boobs don’t consume a lot of Soy). you would really need about 4-5 times the recommended dosage.” The Skinny on Soy: It’s not that Soy is really that bad. Leave soy off of your list. and can be used as a meat substitute. such as potatoes. instead. my fav is NutraSea Fish Oil). nuts. Soy protein is generally very low in or free of fat. they are said to pass through the digestive tract and be eliminated. If something blocks absorption of fat. egg. which is similar to dietary fiber. For CLA to work. soy protein can be used instead of flour for cooking. Supplements 3. they pass through the digestive tract without being digested. Like fiber.com .e. (Omega 3. but it also purportedly absorbs between 6 and 10 times its weight in fat along the way. I recommend loaing up on EFA’s. are generally composed mainly of bean and wheat germ extracts — particularly white kidney beans — that are said to inhibit a digestive enzyme that breaks down starchy carbohydrates. Carb Blockers: “Carb blockers. but is derived from the exoskeletons of shellfish. milk. If you have bought “Flush the Fat” I have some great swamp land in Florida for you to buy! 2. Soy: “Soy protein is a complete protein that ranks right up there with the best in the Protein Digestibility Corrected Amino Acid Score (PDCAAS). cholesterol. Ditch this product. producing high protein foods that are extremely low in fat — a bodybuilder’s dream come true! Soy protein is derived exclusively from soy beans. NUTRIENTS. Instead. • Did I mention it tastes like crap! (oh and generally mixes like crap).Supplements purpose of this product is for fat loss. Soy protein is approved for those who are lactose intolerant.robkingfitness.” 4. bread and pasta.

but the more that we are allowed to make our own choices. I am not sure. I am not a fan of any government making our choices for us. This is a great thing. • Non-chelated forms are generally less bioavailable • Most cheap Zinc/Magnesium products contain CALCIUM FILLER. There are a TON of supplements on the market. Hopefully this will help you in making choices as to what is worth adding to your Supplement stack. Growth Hormone Boosters (GH): 6. GH continues to regulate the body’s metabolism. But it does make me feel better! I am not knocking ZMA. GH levels dictate a person’s height and bone size. Supplements absorption of Zinc & Magnesium rendering your cheap ZMA to be useless ZMA Go for quality. I sleep better.robkingfitness. notably Helix 24 from RivalUS. it seems to play an important evolutionary role in human development. How much it contributes to testosterone. I prefer Optimum Nutrition.” The skinny on ZMA: ZMA works. so I suggest you always be sure to do your research and find out what you are taking. Well there you have it. the more we have to actually give them some thought and make our OWN decisions. Calcium blocks the What does Estrogen have to do with Testosterone? There are two major hormones in both guys and gals: testosterone and estrogen. I swear by it. I am knocking GENERIC cheap Zinc & Magnesium products and here is why. For the most part GH is awesome — REAL GH that is — not Supplements that may increase GH. Testosterone Anti Estrogens PAGE 20 www.Supplements “Growth Hormone is the master hormone because it is released by the master gland — the anterior pituitary gland. SUPPLEMENT CATEGORIES is a scientifically designed anabolic mineral formula. but these are the ones that pertain to building muscle.com . It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6. Every day. and is an all-natural product that clinical testing suggests may significantly increase anabolic hormone levels and muscle strength in trained athletes. losing fat and improving sports performance. Be sure to check out my blog where you can also read this chapter online and leave your feedback! 5. During puberty. And when I get more feedback I will be the first to post it up. While GH is not necessary or critical to one’s survival. I just haven’t seen any proof via customer reviews or personal use that these products work. There are far more out there. After puberty. more and more people are turning to natural alternatives to drugs for their health and wellness. Generic Zinc and Magnesium: “ZMA The Sports Nutrition Industry is big business. Here are just a few Supplement Categories that exist on the market today.” The Skinny on GH: Here is the deal. I wake up better. Now there are some that look promising. PrimaForce.

Anti Oxidants are key in building muscle and losing fat. estrogen seems to be a signal to the pituitary gland in the brain. The good thing is that there are some great Supplement Anti Estrogens on the market these days. Health problems such as heart disease. etc.com .Supplements is dominant in guys and estrogen is dominant in gals--duh! But interestingly. the pituitary turns testosterone production on or off. • Quality pure creatine (I like EAS Phosphagen. macular degeneration. the lower the amounts of testosterone that will be produced. The higher the estrogen levels. diabetes. But not everyone wants to use drugs. a recent study conducted by researchers from London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25 percent. • Novadex XT – Gaspari Nutrition • Restore - ALRI • Arimidex HT – BPI Nutrition Supplements contributed to by oxidative damage. This is where anti-estrogens come in! If you are trying to build muscle and go for a harder. denser physique. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection. 4everFit) • Concentrated creatine (this looks promising!) • Kre-alkalyn creatine (Purple K. My stance on carbohydrate powders is that Carbohydrate Powders PAGE 21 www. you don’t want estrogen! So the popularity of Anti Estrogen Supplements is really growing faster every day. are all Anti Oxidants There is a great write up on creatine in my Top 10 Supplements and also in the Descriptions in Chapter 11 so I won’t go over it all again here. Beta K) Creatine Because most bodybuilders are caught up with protein powders.robkingfitness. Compare that to endurance athletes who are pretty much totally consumed with carbohydrate powders and you have the opposite. Prolab. reduce i n f l a m m a t i o n . cancer. and improve our immune system and much more! • Acai Berry • ALA • Grape Seed Extract • Vitamin C • Vitamin E Healthcastle sums it up well: Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. they naturally produce free radicals (by-products) which can cause damage. By reducing these free radicals we improve our recovery. When our body cells use oxygen. Based on estrogen levels. GP3. Antioxidants act as “free radical scavengers” and hence prevent and repair damage done by these free radicals. Indeed. carbohydrate powders have taken a runner up position. Drugs such as Nolvadex and Arimidex are very popular amongst competitive bodybuilders looking to get super hard and striated muscles.

However. vision. This category of supplements could use 5 sub categories or more. In the fall of 2004. This is especially significant when you consider how selective the FDA is in announcing qualified health claims. skin. immune system function. The body is constantly repairing itself from cellular damage. the FDA approved the use of a qualified claim for omega-3 EFA. despite the body’s inability to manufacture its own supply. Fish oil contains two of the most healthy and biologically active fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid) with the most common source being deep-sea. mood. functional and “strong like bull. • Accelerade • Cytomax • Vitargo • Waxy Maize Products such as MonsterMaize and GlycoMaize Supplements A deficiency in these good fats ultimately forces the body to use saturated fat for the construction of these new cells.Supplements they have huge benefits as long as you use them correctly. they must be obtained through the diet or supplementation. For now I am lumping anything that involves fat loss into one category. decreasing Fat Loss / Thermogenic Supplements PAGE 22 www. A wealth of studies have been conducted over the past decade on their role in depression.com . appetite suppressants and more). For someone on a low carb diet. It states that “supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease”. They are vital to human health. the cardiovascular process becomes more and more compromised. As the amount of saturated fat begins to outnumber the unsaturated reserves. recovery.” This makes it easier for the heart to return to a normal resting state. after examining years of convincing studies. For this reason. let’s just focus on the basic premise for a Fat Loss Product. For someone looking to build muscle. • NutraSea - (Ascenta Health) • Charles Poliquin - Omega 3 Liquid • Optimum Nutrition - Fish Oil Caps • Fusion Nutrition - Omega Oil EFA Essential Fatty Acids As quoted earlier in Chapter 4. Let summarize me saying that ost m carbohydrate powders don’t get enough attention and I think in the next few years this area will improve greatly. This whole concept in itself is another book. it needs a large supply of polyunsaturated fats capable of constructing cell membranes that are elastic. We refer to essential fatty acids as “essential” for a reason. however. stimulant free fat burners. In order to do this. joint health and migraines just to name a few. The benefits of omega-3 fish oils don’t stop at the cardiovascular system. you want carbohydrates in most meals. pregnancy. There are many other types of Fat Loss Supplements (thyroid enhancers. Any supplement that can help with increasing metabolism. most carbohydrates should be ingested post workout. Here’s why. with a big focus on pre and post workout. cold-water fish.robkingfitness.

2. Judo. improved muscle gain. Rob’s Recommended Diuretics: 1. Most drug GH Cycles can run between $500-1. This can lead to dehydration which is not a good thing at all. Diuretics (Especially drugs such as Lasix and GH is the wonder drug that no one really wants to talk about. Oh and it is almost impossible to test for. There are natural human growth hormone supplements that may help. Xpel Diuretics “A diuretic is any drug or supplement that elevates the rate of urination and thus provides a means of forced diuresis.com . Boxing etc. This usually leads to unwanted fat gain. Wrestling. although each class does so in a distinct way. Cutting water weight to make weight classes in such sports as MMA. GH (Growth Hormone) Supplements PAGE 23 www. The Herbal Supplements are not as dangerous as their drug counterparts but should still be used cautiously. GH is also rumored to be very big in Hollywood with movie stars. increasing energy and immobilizing fat can be considered a fat burner. Add to this that most people have desk jobs and work long hours. Shedding of water for such things as photo shoots.robkingfitness. modeling related jobs etc. BodyBuilding. Poison 5. Taraxatone 2. Oxy Elite Pro 6. 1. Consider the rise in obesity rates (especially in the USA). Lipo 6 Black 2. Not a bad deal by the sounds of it! The biggest issue is the cost. WaterShed 3. HyperDrive 4. Ephedrine & Caffeine 8. increased fat loss. and the easy access to poor food at cheap prices.” This is not a good idea. Lipo 6 3. There is a new trend of people using diuretics on a daily basis to keep water low and to look “trim. Most pro athletes are using GH (yes it is true). F 10 7. Leviathan Reloaded Supplements Aldactone) can be very dangerous. that’s way too pricey! When it comes to GH SUPPLEMENTS though.” What does this have to do with BodyBuilding or Working Out? There are 2 main ways that Diuretics are used in fitness and sports. such as ZMA. things aren’t on the same level as drugs — at least not yet. bodybuilding and figure competitions. Be cautious when using these supplements and only use them for a short period of time. for good reason: improved recovery. improved healing of injuries. Here is a list of fat burners that I have used and liked.Supplements appetite. There are several categories of diuretics. This part of the market is huge.000 a month! For the average Joe like you and me. All diuretics increase the excretion of water from bodies. 1. singers and performers.

but 20 minutes of higher than normal levels of human growth hormone has not been shown to cause any benefit by current research. Ask anyone who has been lifting weights for any period of time and you can almost guarantee they suffer or have suffered from some form of joint pain. All this leads to wear and tear on the joints. Scivation Elastamine 2. Most supplements on the market have NO guarantee that what is on the label is in the bottle. Being a bodybuilder myself. This can be applied to weight training and bodybuilding as generally we do a lot of the same movements Joint Health Supplements Liver Support What is the Liver? Wikipedia explains it thus: The liver is a vital organ present in vertebrates and some other animals. but used properly it’s a great supplement) 2. I would still like the extra kick if I had money to burn. HGH Supplements do not raise levels of human growth hormone if you are deficient. then the spike will last about 20 minutes. protein synthesis. Helix 24 – RivalUS Nutrition Supplements day in and day out.com . I think HGH Supplements have large potential. My advice with these is to treat them like fish oil. I don’t think it’s possible to definitively say that they do or don’t work. running. Based on my own use as well as customer feedback. Buy quality over price. PowerFULL - USP Labs 3. Products I like: 1. Some HGH is better than none. and production of biochemicals necessary for digestion. It has a wide range of functions. If you have normal levels of HGH already. It is not fun and can really hinder training. The liver is necessary for survival. Universal Animal Flex Joint supplements are designed to aid in the repair of joints and in the reduction of inflammation caused by the wear and tear of sports. PAGE 24 www. GABA (It has a bad wrap. So it is very important to have a good company with a good reputation you can trust. 1. They are designed to help the joints in many ways. these types of Supplements seem very hit or miss. including detoxification. weight lifting. I believe that to be the case with Joint Supplements. I have always been a believer in individuality and that what works for some people may not work for everyone. But if you want to try some and give me feedback here are my suggestions.Supplements But here is what you don’t hear about most human growth hormone Supplements: First.robkingfitness. They can help heal damaged joints and also help to reduce inflammation which usually leads to pain. but I don’t know of any right now that are killing it with results. Some people swear by them and others seem to get nothing from them at all. etc. there is currently no way to compensate for the absence of liver function. Scivation Cissus (Personally I swear by this product) 3. Usually most joint pain is caused from trauma of some sort or from repetitive stress. I have seen too many cheap Joint Supplements and I am not a fan of them.

and detoxification.com .Supplements This organ plays a major role in metabolism and has a number of functions in the body. Raising your testosterone level helps you to gain muscle. including glycogen storage.robkingfitness. It also performs and regulates a wide variety of high-volume biochemical reactions requiring highly specialized tissues. Testosterone is evolutionarily conserved through most vertebrates. Steroids do a great job of raising testosterone levels. testosterone is essential for health and well-being as well as preventing osteoporosis. via the emulsification of lipids. but they are not legal for use. However. decomposition of red blood cells. Cycle Support - Anabolic Innovations 3. smoking. In addition. although fish make a slightly different form called 11-ketotestosterone. poor foods. In mammals. In the realm of bodybuilding and weight lifting liver problems can be associated with the use of anabolic steroids. an adult human male body produces about ten times more testosterone than an adult human female body. hormone production. more sensitive to the hormone. caffeinated drinks. a steroid hormone from the androgen group. This can impact the liver but there are many other factors that can play a role in stressing your liver. enhances your mood. these types of Supplements usually take a back seat to all of the other popular Supplements on the market. these all-natural products would be perfect for you! You can also use these natural products when you are off of your pro hormone cycle. testosterone is primarily secreted in the testes of males and the ovaries of females. prescription drugs. PAGE 25 www. many of which are necessary for normal vital functions. but females are. Liver Support Supplements don’t get the attention they deserve simply because most people are concerned primarily with 2 things — building muscle and losing fat. Instead. The liver can become stressed by many different factors. although small amounts are also secreted by the adrenal glands. from a behavioral perspective (rather than from an anatomical or biological perspective). testosterone plays a key role in the development of male reproductive tissues such as the testis and prostate as well as promoting secondary sexual characteristics such as increased muscle and bone mass and hair growth. and more. On average. Liver Care - Himalaya Labs 2. And even though the liver is an essential part of the body. plasma protein synthesis. Such things as alcohol. including the synthesis and breakdown of small and complex molecules. In men. and even dieting and weight loss can be contributing factors. the overall ranges for male and female are very wide. Liver Supplements I recommend checking out: 1. It is the principal male sex hormone and an anabolic steroid. It lies below the diaphragm in the thoracic region of the abdomen. an alkaline compound which aids in digestion. such that the ranges actually overlap at the low end and high end respectively. It produces bile. helps you maintain a healthy libido. Milk Thistle (Any good Company) Supplements Natural Testosterone Boosters Wikipedia defines testosterone as.

Jungle Warefare – ALRI 6. Signs of deficiency include physical weakness and extreme fatigue. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers: PAGE 26 www. regulating activities of the brain. Most “nitric oxide” NO2 Nitric Oxide Supplements Bodybuilding. enzymes in the body break down the amino acid Arginine. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS). and transmits messages between nerve cells. The fact that nitric oxide increases blood flow should make it of interest to bodybuilders. To produce this gas.Supplements Natural Testosterone Enhancers are not an exact science. Nitric oxide also affects the endocrine system. liver. thus helping muscles become larger when subject to stress. as well as by athletes looking to add muscle to their frames. I find they help my drive. Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. as increased blood flow will serve to deliver more nutrients to muscles. From a bodybuilder’s perspective. energy and increase my appetite and positively affect my mood. Restore – ALRI 5. Bad Ass Mass – ALRI 2. motivation. Nitric Oxide containing products have continued to be touted by those in the medical profession. as well as the release of adrenaline from the adrenal medulla. there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. It affects the release of gonadotroptin releasing hormone. Each revelation adds to nitric oxide’s already lengthy resume in controlling the circulation of the blood. kidneys. Everyone REQUIRES nitric oxide to carry out key physiological processes within the body.com . Products I recommend: 1. Alpha – Advanced Genetics 3. Novadex XT – Gaspari Nutrition 7. lungs. They seem to be great for some people and not so great for others.” Since the above was written in 1996. Personally.robkingfitness. Despite the claims of some in the supplement industry. stomach and other organs. The above quotation states that Nitric Oxide controls the circulation of blood. Tribex 500 – Biotest 4.com offers a straightforward explanation of NO2. T-Bomb II – MHP Labs Supplements “Summary research papers continue to flood the scientific journals and insights into the biological activity and potential clinical uses of nitric oxide (NO): a gas controlling a seemingly limitless range of functions in the body. Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body.

With any amino acid containing product. Nutrex Labs – Hemo Rage Supplements Pre Workout Supplements In terms of bodybuilding Supplements the pre workout Supplement is a relative new comer. weakness and nausea. From there creatine-type pre workouts emerged. Nitro Fat Burners goes on to point out the difficulty in determining what the best product for you is among a sea of products to choose from. and increase the dosage until the benefits are maximized and the side effects minimized. Universal Nutrition – Animal Pump 7. Dosing with too much arginine can lead to diarrhea. this started off as products such as Ephedrine and Caffeine. Clear dosing guidelines have not been established. achieving a huge rise in popularity over the last few years. and now we have full on all-in-one pre workouts that will give anyone an awesome workout! As noted by Nitro Fat Burners on Hubpages. but no ingredient has had such a huge impact on the pre workout Supplement industry as NO2 or Nitric Oxide. forces more blood into the muscles which in-turn.com . BSN – NO-Xplode 4. VPX - NO Shotgun 6. Take a small dosage for one week. Over time the two will converge and you will hit the optimal dose. Nitric Oxide is a vasodilator which when taken in the proper amounts. This process is similar to “receptor mapping” for bodybuilders who use insulin. If you do a search online for best pre workout Supplement.robkingfitness. My Recommendations: 1. awesome product!). overdose is a possibility.Supplements supplements contain the amino acid Argininealpha-keto-glutarate. there are dozens brands of workout Supplements that have taken the old school methods and ingredients into over-drive. and then shifted to products like Ultimate Orange (made by Dan Duchaine for Next Nutrition. Today. note the benefits and the side effects. Gaspari Nutrition - SuperPump250 3. Bodyculture on the web outlines the benefits of NO2. USPlabs - Jack3d 2. assisting in recovery. so it is best to do what is known as “tolerance mapping”. you will find millions of search results with dozens of variations of NO2 PAGE 27 www. Initially. provides more nutrients to the muscles both during workouts and after. Controlled Labs - White Flood 5.

Protein is made up of twenty different building PAGE 28 www. BSN – NO-Xplode 4. Trying to determine which one is the best has less to do with marketing claims and more to do with actual results.com . and shuttling BCAAs and creatine into the muscle cells to Protein Powders Though already quoted in Chapter 4. I have used many pre workouts as well as done extensive research on the subject.e. i. I can sometimes get by without my pre workout Supplements. This is a huge mistake. it would be safe to say that there are specific brands that do stand out from the pack. reduction of cortisol.. all claiming to be the best or next best thing since sliced bread. Universal Nutrition – Animal Pump 7. I see a trend with people not paying enough attention to their post workout Supplements. Surge – Biotest 2.robkingfitness. Gaspari Nutrition - SuperPump250 3. Tip: One thing I always recommend to my readers and customers is to add mixed frozen berries to their post workout shakes! Not only do they add taste and flavor. supplement. Since each person is unique and follows their own individual diet. gains. replacing of glyocgen. The difference it makes in my overall recovery. but they also add a ton of quality anti oxidants (which we covered earlier). in part because of the nitrogen it contains nitrogen is responsible for growth and repair of the cells and in part because of the particular building blocks that make up protein. NO Synthesize – VPX 4. and for good reason — they work! However. but I try to never have a good workout without paying attention to my POST Workout Supplement Shake. that means that we can’t do without it in our food and in our bodies.Supplements Supplements. this bears repeating: Protein is essential for humans. Cell Mass – BSN 5. Post Workout Supplements are usually designed to aid in the repair of muscle. Rob’s Recommended Pre Workouts: 1. and ability to train the next day is huge. Purple Wrath - Controlled Labs Post Workout Supplements At the moment pre workout Supplements are all the rage. Personally. and increase strength and recovery. Post Workout Products I Recommend: 1. I love post workout Supplements and I make them a huge priority in my training. Nutrex Labs – Hemo Rage Supplements reduce soreness.. reduction of soreness. it would be difficult to state which formula would be the best pre workout supplement. VPX - NO Shotgun 6. and natural sugars (that help reduce cortisol and replenish glycogen). Xtend – Scivation 3. I also value customer feedback highly when considering the products I recommend. USPlabs - Jack3d 2. coupled with the individual’s responses to these variables. and workout plan. Controlled Labs - White Flood 5.

all wrapped up in a quick and easy bar. It’s more economical and generally a better source of protein. It also serves to build strong structures in the body. tendons. such as bacteria. and toxic substances. huh? Protein bars can help you get the protein you need on a daily basis and also help curb the cravings for sugar. Rob’s Recommended Proteins: • Myofusion (Gaspari) • Opt Gold Standard 100% Whey (ON) • Matrix (Syntrax) • Syntha 6 (BSN) • EAS 100% Whey (EAS) • RivalUS - Promasil Supplements Protein Bars Getting enough protein is not easy! Maybe you are trying to eat six small meals each day? Sounds easier than it really is. As much as I personally love them they are still glorified candy bars with protein added. Otherwise I always try to get quality food and a lot of my protein from protein supplements. it makes up the compounds that your body used to make the biochemical reactions occur in your body. viruses. It is easy to take them with you to work or school or anywhere that you need to get your protein or satisfy your hunger in a healthy way. it is found in your blood as parts of the red blood cells (hemoglobin) and as carriers for other materials (transport proteins). and it is part of the immune system (antibodies) that helps protect your body from foreign invaders. but having them day in day out is not a great thing for your fat loss quest. called amino acids.Supplements blocks. It also helps you digest your food. consider these a treat • Zone Bars – I like these for a light snack. called enzymes. “Protein bars are formulated to be the perfect meal. So remember to always pay attention to getting QUALITY food protein sources in your Nutrition and then Supplement with Quality Protein Powders. Be sure to have a solid nutritionally sound Nutrition Plan and use bars as a back up. arranged in thousands and thousands of different ways. I have them in my gym bag and in my jeep in case I am stuck for a snack. and ligaments).robkingfitness. as a whole (bones. Every cell in the human body contains protein as part of its structure (cell membrane and other structures). In summary without protein you are not going to build much muscle. Very balanced bar and low on calories • Promaxx Bars – Another great tasting quality bar • All Max Isoflex Bars – Great taste and not dry PAGE 29 www.” However I always caution people that IF you are on a strict diet and trying to get leaner or competing at a bodybuilding show I would avoid and minimize Protein Bars.com . So one every few days isn’t bad. muscles. My Recommended Protein Bars: • Oh Yeah Bars - These just taste so good! • Supreme Protein Bars - A little high on the fat & calories.

constantly stressing your body and not giving it adequate food. alertness. but in actuality it applies more than you think! Anything that can improve blood flow can essentially be considered an ergogenic aid. headaches and even heart disease. those such as Viagra and Cialis will more than likely soon be banned by the IOC for Olympics. however. Personally after about 6-8 weeks of weight training. when we workout we cause stress to our bodies. but is required for optimal health. I like to take a full week off and perform ACTIVE RECOVERY. These sleep products are designed to help you get a better. yoga or Pilates will only benefit your recovery and reduce your stress. or faster. Sex Performance/Enhancement Supplements I Recommend: • Aspire 360 – Palo Alto Labs • Pornstar – ALRI • Six T9 • Biotest RedKat • Yohimbe • Horny Goat Weed • Tribulus Supplements In turn our bodies adapt to this stress and improve. our bodies can get bigger. This does not mean I engage in nothing at all. panic attacks. but there are many Supplements to choose from.robkingfitness. Depending on the demands placed. too much stress can negatively impact your health. Essentially. However. nutrition. stronger. and even your progress in the gym! Getting a good night sleep is not only important for reaching your fitness and physique goals. PAGE 30 www. Activities such as hiking. longer. deeper sleep. minerals. This means I do not engage in anything that is draining on my body. Stress Supplements I Recommend: • Comatose – ALRI • Neuro + Phosphatidylserine – Surplus Supplements • Serenity Now – BMF Hardcore Stress Relief Supplements Stress in modest amounts can be beneficial motivating you to reach your goals. In terms of sexual performance drugs. and plain old rest can cause your body to essentially “stress out” and not adapt. your body will respond. whatever the stimulus.com . swimming. contributing to insomnia.Supplements Sexual Performance/Enhancement I know this doesn’t exactly fall into the category of Sports Supplements. Sleep Enhancers Not getting a good night sleep? Sleep can affect almost everything in your everyday life including energy levels. This stress actually makes you worse! So it’s always important to schedule proper rest times in your workout.

Everyone wants the newest hottest product being pushed in the magazines! It is what sells! There is a reason you don’t see adds for creatine monohydrate in magazines anymore. veins bulging out of their skin. Olympia became the MuscleTech Mr. Nano XYZ. MuscleMag. I am a marketing guy and I love it. I hate to single out a company but I think MuscleTech is the worst offender and I hate this practice.com . They do this for a reason — that is when their body recovers! Sleep Supplements I Recommend: • ZMA Primaforce • Comatose ALRI • Shut Eye – Fusion BodyBuilding • Animal PM – Ultimate Nutrition • KnockOut – Scivation Supplements NEW & HOT SUPPLEMENTS When it comes to Sports Supplements. But sadly enough. Most new Supplements that hit the market are sold more on the basis of their MARKETING and not the actual Supplement. but I like paying for the PRODUCT. Considering that one full-page ad in say. PAGE 31 www. If you look at most pro bodybuilders they sleep from 8-10 hours a day minimum. might cost thousands of dollars. I have no problem with this. it sells! Just think — Mr.Supplements You’ll be surprised at just how much of a difference getting a good night’s sleep every night can make! Don’t forget that when you rest your body recovers and builds muscle. touting the new Supplement. companies have all these top sponsored athletes that they have to pay. On top of that. Personally I don’t mind a bit of marketing. I always recommend that people do some research when it comes to the newest Supplement on the market and for a few reasons. “new and hot” is always king. not the advertising budget of the company selling it. Just one glance at any fitness or bodybuilding magazine and you will be flooded with images of monsters lifting crazy weight. but always do your own research as best you can with new ingredients and products. All this adds up to big expenses and big expenses need even bigger sales to maintain growth. Olympia! I am sure that advertising to that extend isn’t cheap.robkingfitness.

Here are a few ingredients I think you should keep an eye out for.3 Dimethylamylamine. resulting in significant strength. also known as Geranamine. Supplements thermogenic (heat-releasing. which you get from animal proteins. 1. and is critical for muscle strength. protein synthesis (muscle building) and neuro-muscular function.3 Dimethylamylamine seems to be very synergistic with caffeine.RobKingFitness. It catalyzes “fuel” for every cell in the body.com and I will do my best to keep you informed on what I think is worth taking. The unique and natural molecular design introduces the most potent and bio-available creatine to this process.3 Dimethylamylamine usage that increases is it focus and concentration shortly after taking it. This is useful for powerful workouts as well as studying for exams. It is derived from geranium oil. there is usually less of a ‘crash’ than there is with caffeine. Creatine is naturally found in the body. I always value customer feedback and I am very lucky to have a great network of customers that give me feedback on everything they try. However many people’s diets often lack natural creatine. mass. fat-burning) effect. Methylhexaneamine. endurance and recovery when exercising. Creatine helps recharge ATP after it has expended phosphate molecules and becomes 1.3 Dimethylamylamine also increases good mood in many users. and what you should stay away from. The biggest benefit of 1. as well as giving a PAGE 32 www. and acts on the central nervous system by giving a rush similar to adrenaline.com .Supplements As well always be sure to check out my blog www. CON-CRĒT can offer major benefits to people who have restrictive animal protein diets (the most natural source of creatine). 1. and is in some nitric oxide pre-workout drinks such as Jack3d. endurance and recovery without side effects.3 pills can be added to pre-workout drinks that do not already contain it for an increased bump in workout performance. It is a known athletic performance-enhancer. but is not banned in many sporting leagues. This creates a slight surge that gives users more energy and focus. and therefore supplementation is advised to increase or maintain overall health. Concentrated Creatine or CON-CRĒT® Creatine is an essential molecule for the body’s process of making functional energy. When taken alone. Creatine is a critical component of the body’s process of storing and using ATP as energy. is a stimulant that provides effects similar to a weak version of ephedrine or other amphetamines. or DMAA. 1. Rob’s Notes: Personally I LOVE this ingredient! The first time I tried Jack3d I was amazed and it is still my favorite pre workout product. Most commercially available creatines have been inefficient in recharging adenosine triphosphate (ATP) - until CON-CRĒT. yet it only synthesizes 50% of creatine – the remainder comes from foods you eat.robkingfitness.3 Dimethylamylamine 1. as well as a slight bump in resting heart rate.

The Fitness Nutrition Info You Must Know To Reach Your Goals HumanaPro Protein from ALRI I am a big fan of ALRI Supplements. Nitrates and Nitrites.com . stronger and recover faster.. Uric Acid. Personally I love Comatose and Hyperdrive. And you know what? I am fine with that. That is another story in itself. Urea. Low negative waste results in a healthier more predictable growth environment that does not increase systemic or organ toxicity.Supplements adenosine diphosphate (ADP) in the normal process of work or exercise.. “NNU refers to the potential for anabolism where as NC refers to toxic Nitrogen waste such as Ammonia. PAGE 33 www. and grow as well as or perform faster. When the waste percentage exceeds Net Nitrogen Utilization from your protein source. 1) Depending upon origin most protein powders have an anabolic to catabolic ratio of 16:8417:83. Obviously we are looking for a quality caloric source with minimum waste as well. It keeps it interesting! If that isn’t cool with you then just don’t buy their stuff. Whole food is the better option over protein powders and you will feel healthier. They seem to take a lot of flak for the problems associated with Venom HyperDrive a year or so ago. Supplements 2) Whole food proteins are superior for growth and health with an average anabolic to catabolic ratio of 32:68 3) Humapro™ has an anabolic to catabolic ratio of 99:1. maybe I am getting caught up in sales copy but their new protein does look interesting. creatine assists by replenishing ADP with a phosphate molecule creating the useful ATP thereby increasing energy output.6 grams of even the best whey protein?” Robs Notes: All the same.robkingfitness. As ATP loses a phosphate molecule in this process and becomes the bio-inactive molecule adenosine diphosphate (ADP). but most slows your progress before hitting the toilet where it belongs. Although I haven’t tried it yet. Some of the waste can be utilized as energy or stored as fat. I am soon adding to my regimen and I will keep you posted on my results. I am not going to recommend it until I try it and get some feedback but it is worth keeping an eye on. Rob’s Notes: Concentrated Creatine has gotten some great reviews from our staff and customers. Getting the idea as to why it only takes 1 gram of Humapro™ to outperform 5. your growth potential is retarded resulting in recovery and growth inhibition. I do feel that they push the “gray area” of Supplements. A high NNU results in an anabolic environment.

If you can stay between that range then you should see fat loss occurring at a safe pace that will stay off in the long term. You should never go below the nine calories per pound however as that could very seriously slow down the metabolism and make it that much harder to get the results you’re after. If you can follow these and get them straight. it’s also going to make your diet that much easier to stick with since you aren’t always feeling quite so restricted. so let’s set this record straight once and for all. Remember too that you don’t necessarily have to keep your calorie intake the same at all times.robkingfitness. So the bottom line is that calories must figured out properly if you are to see the results you’re after. lean towards the lower end of that range (9 calories per pound). the next step is figuring out your diet. If you’re going to put in all that hard effort in the gym. At 9 calories per pound it will be a fairly intense diet however so do keep that in mind and be sure that you’re ready for that level of restriction. The following are some of the basic concepts that you should remember when devising your optimum plan for nutrition. This is a good range to be in for fat loss and should get you seeing results. Supplements You can use the calculators as a guide to help direct you as to what general range of calories you should take in and then you should adjust that based upon your results. There is a lot of confusion unfortunately as to what makes up the best nutrition plan however.Supplements Once you’ve made the commitment to getting started with a solid workout plan. so what you absolutely must be sure to get straight. Setting Your Calorie Intake The very first thing that you must be sure to do is figure out your target calorie intake. This helps to trick the metabolism into burning calories at a faster rate so you don’t see that weight loss plateau that so many people do experience. If you really want to have a top level of success with your program. you better be sure that you’re matching that with a good diet that provides all the essential building blocks that these muscle tissues will need to repair and recover. you can feel confident moving forward that you’re headed in the right direction. For most people. You may even use some calculators that you find online that illustrate to you how many calories you should be taking in but don’t be too fast to take this as a rule. while if you’re less active. Plus. one very basic but surprisingly quite accurate way to assess what calorie intake you should use is simply multiplying your body weight by a factor of 9-12 calories per pound. Each person does tend to vary somewhat so the single best way to determine your optimal intake is through real life experience. It’s only during the repair and recovery process that you actually see training gains being made. Don’t find that perfect workout plan for yourself and assume that you’re all finished – that’s anything but the case. Nothing else will matter if you don’t get the calories right so this is the place to start. PAGE 34 www. If you’re more active. One very good strategy if you’re trying to lose weight is to cycle between lower calorie days as well as higher calorie days. lean towards the higher end of that range (12 calories per pound). you must get your nutrition in order as well.com . Remember that each individual will have a slightly different calorie intake target in order to meet their goals so this is definitely not one size fits all.

lobster. help to build and repair muscle tissue. but remember a little goes a long way. Then if you can focus most of the rest of the protein throughout the day on solid food sources you’ll be all set. While you do definitely have to watch the carbohydrates you’re taking in. you won’t need quite as much protein so can use Supplements closer to the one gram per pound range. A cup of yogurt with some protein powder mixed in or half a can of tuna put into a whole grain wrap will make for a great mid-afternoon snack and each would supply about 20 grams of protein. At first this may seem like a difficult thing to do since most people aren’t regularly in the habit of snacking on protein rich foods. seafood (fish. as well as whey protein powder. lean red meat. Protein is a must! The best sources of protein to take in with your diet include chicken breasts. Usually most people will choose to use a whey protein shake for this since it gets into the muscle tissues very quickly immediately after exercise is completed. This is precisely what you want at this period in time. You should be aiming to get at least one of these in with each meal or snack you eat throughout the day so that your body does have that constant supply of amino acids that it needs. This means selecting carbohydrate rich foods such as brown rice. shrimp. lowfat dairy products. If you can look for smaller ways to add it to your day. More and more people think that they should be avoiding carbohydrates at all costs if they wan to maintain the lean physique that they are going for. while if you’re using a higher calorie intake. Protein is the nutrient that will help keep the metabolism running quickly. PAGE 35 www. and help to keep you feeling satisfied be during meals.robkingfitness. Source Of Carbohydrates The very first thing to consider is the source of where you are getting your carbohydrates from. egg whites. Figuring Out Your Carbohydrate Intake Probably the one nutrient that gets the worst rap out there right now is the carbohydrate. It’s vital that you realize that this just isn’t the case. Here’s what you need to know.Supplements Set Your Protein Intake The next step that you should be doing if you as you devise your smart nutrition plan is to set your protein intake.5 grams per pound. unprocessed sources as possible as this will control the blood sugar levels the best and help ensure that you maintain steady energy throughout the entire day. if you choose correctly these definitely can be part of an overall good diet plan.com . the general recommendation is somewhere between one and one and a half grams of protein per pound of bodyweight. When you instead turn to overly processed forms of carbohydrates you’re likely to get large energy spikes quickly followed by a crash that will do nothing for your overall body composition or how you feel throughout the day. you’ll want to take that protein intake up to the higher end of 1. etc). This is what will support a good level of activity each day and help you grow stronger between workouts. As for how much protein you should be eating. whole grain breads. quinoa. Ideally you want to focus on as natural. If you’re using the lower end of the calorie range. you’ll see that it really isn’t all that hard to get the amount of protein you need. What’s very important to note with your protein intake is that you must be very sure that you are taking in a good dose of it before and after your workout.

Ultra low carb diets are neither fun nor satisfying so it’s really time to move away from that approach and onto one that’s far smarter. this shouldn’t be a problem. activity level. if you can think of only choosing foods that contain a single ingredient (so don’t come from a box or a bag). Basically. So keep these points in mind. With dietary fat. the next thing to think about is when you’re consuming your carbohydrates. If you can pack in more starchy carbohydrates at this point you will kick start the recovery process so you can get into the gym for your workout that much sooner. just note that you will need to be slightly more careful with these due to the fact that they will increase the blood sugar a little more (although still not nearly as much as processed foods would). If you’re making the right choices at the right time of the day. Dietary fat can actually help you maintain a nice lean body since it will help reduce feelings of hunger between meals since it does take so long to digest and will also help to improve the way you utilize carbohydrates for fuel (assuming you take in the right form of fats). this brings us to our last topic to discuss. the last thing to know with carbohydrates is that you must watch how many you’re taking in as well. right? Wrong. Timing Of Carbohydrates Second. How much you should eat in a day will highly depend upon your own body weight. you’ll be sure to be making the proper selection. Remember that when aiming to see fat loss protein should never be cut back (if anything. some people think that fat should be avoided since fat will only turn to fat. dietary fats. Supplements This again allocates these nutrients to when the body needs them the most so you’re more likely to use them to maintain your muscle tissue and less likely to see additional fat being gained. Figuring Out Your Fats Finally. It is definitely true that fats are more calorie dense than either protein or carbs as they come in at 9 calories per gram while the former are only four. they definitely will help you reach your goals. it’s to be increased when on a diet) so this means that of the nutrients to get decreased. and calorie needs as the more active you are and the more muscle mass you have to support. You can add in a few pieces of fruit here and there as well. sweet potatoes. carbohydrates and fats are where it’s at. but if you do make sure that you control portion sizes. Carbohydrates do get a lot of negative attention by many but quite a bit of it isn’t justified.Supplements oatmeal. as well as vegetables will be your best bet. Anyone should be able to make room for about 15% of their total calorie intake to come from fats which is the minimum necessary to meet your basic requirements. Again. It’s also a smart move to have higher carbohydrate days on the days when you are doing higher intensity workouts (such as a lower body training session) and then fewer carbohydrates on the days when you aren’t.com . Then later on in the day you should have much lower amounts of carbohydrates coming mostly in the form of vegetables making your meals more protein and fat focused. Volume Of Carbohydrates Finally.robkingfitness. the more carbohydrates you will have to consume. Ideally what you’ll want to do if you’re trying to maximize energy levels but minimize fat gain is have the most carbohydrates before and after the workout period when the muscles are going to be in high need of that fuel. there are two very important PAGE 36 www.

Supplements things to note. If you never allow yourself the chance to eat the foods you do really crave the chances are high that you will end up binging on them at some point in time. If you want to see best results not only from a body composition standpoint but from a health standpoint as well. Second. If you can take the time to get your diet sorted out properly. don’t forget to allow yourself to indulge every now and then. These will supply your body with a long lasting source of energy along with a number of critical nutrients that are mandatory for good health. aim to have mostly unsaturated fats and essential fatty acids (omga-3 and 6 fats) in your diet. The best sources of fat to eat then include olive oil. as well as fatty fish. flaxseeds. 15% of your total calories should come from dietary fat.com! PAGE 37 www. Remember that while there are some hard and fast rules that go into creating a good Supplements nutritional program (such as how many calories to eat and how much protein to take in). also remember that the type of fat you eat matters considerably.robkingfitness. If you play around with these two main macronutrients along the continuum you’ll eventually figure out what works best for you.com .DoubleYourFatLoss. So keep all of this advice in mind. so shoot for that range or higher. avocado. I guarantee you will not regret it when you notice the much superior results you receive back. Finally. I’d recommend you stay above 100 grams of carbohydrates for the most part with your diet if you can as this is what most people will feel best on. you want to be sure that you’re focusing on having your fats at a time other than when you are doing your workouts. It’s far better to have a small amount in moderation periodically throughout the diet than to let yourself really go all out and take in 4000 or more calories over the course of the day because you feel so restricted. Obviously you will have trouble completely eliminating all saturated fat since they will be found in small amounts in the animal products you eat. First. Any diet that ever asks you to cut out foods you enjoy completely is a diet that isn’t that well developed. nuts. I highly check out my Fat Loss Guide at www. A proper diet should be about 90% good nutrition and 10% fun. So there you have everything you need to know in order to create a nutritional plan for yourself. then you’ll be fine. natural nut butter. Eating fats before or after a workout would be a very unwise decision due to the fact that this will only slow digestion down. Instead. In addition to that. Instantly you should recognize this as a red flag and should seek elsewhere for a nutritional program that fits. but if you can at least try and keep it to a minimum. This allows you to maintain steady hunger levels and also reduce nighttime eating. place fats with your protein intake during the later meals in the day when you’re not as active. there is also some flexibility. which is precisely what you don’t want at this point. Some saturated fat is okay as long as it’s in moderation and taken in low levels. These are going to work with the body to reduce the risk of disease while their saturated and trans fats counterparts will only harm you. How much of your diet you dedicate to carbohydrate and fat intake will vary and can be based on personal preference to some extent.

Supplements Bonus: My Top 13 Fat Burning Superfoods By Dave Ruel

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carbs and zero fats which makes it into a great food for your weight loss program. However, you should minimize on the egg yolk. Egg yolks consist of 50 more calories than egg whites. Oatmeal Yep, it made both lists: muscle building and fat loss. Oatmeal is the number one choice among all nutritionist to burn fat if you want to use complex carbohydrate. Oats is high in fiber, which is always good. The high fiber content keeps you satisfied for longer, which will help you reduce those mid-morning sugar cravings. Natural Peanut Butter (almond and cashew butter are also good choices) Peanut butter is packed with heart ealthy onounsaturated h m fats and helps build muscle while burning fat. It is high in calories, so don’t overeat it. Limit yourself to 2-3 tablespoons daily. Fat Free Dairy Products The calcium content found in most dairy products is effective in fat burning. Calcium allows energy from food to be burned as body heat instead of being stored as fat. This means that one’s body will burn fat for use as energy instead of storing it on your unwanted parts. So not only is it good for the bones, but also effective in fat burning as well! Lean Cuts of Meat Lean meats are effective in fat burning because they speed up metabolism and burn fat since meats require substantial energy for digestion. This means that your body automatically increases metabolism to digest meat. Chicken and Turkey Breast

Everyone knows that eating the right foods and exercising regularly is essential for burning body fat. But did you know that there are certain foods that can aid in the metabolism of body fat? These foods work effectively to burn off the excess fatty deposits in your body by burning more calories than what the food itself provides to your body. Foods for burning fat can be one (or all) of the following: 1. Food that burn more calories than the food itself provides (like celery) 2. Food that contain nutrients that burn body fat 3. Foods that curb the appetite and thus help you lose excess stored fat 4. Foods that help you stay full and thus enable you to burn off unwanted body fat (like good fats and fiber rich food) 5. And also foods that speed up the metabolism If you search fat burning foods on the internet, it will give you a lot of food lists from different diet or nutrition websites. So what are really the foods that aid in the metabolism of fat? I have compiled the Top 13 Fat Loss Super Foods that in my opinion if combined with proper nutrition, will aid you in burning more fat without decreasing your muscle mass. Egg Eggs contain the vitamin B12 — a great supplement for breaking down fat cells. Egg whites in particular, consist of protein, zero

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Among the best protein sources out there, in my opinion. De-skinned chicken/turkey breasts are a great way to up your daily protein intake, without adding any extra fat to your diet. Fish Fish with large amounts of omega-3 fatty acids also speed up metabolism. Some excellent kinds are salmon, tuna and sardines. There is always chicken, red meat and fish in the Muscle Cook’s kitchen! Sweet Potatoes Potatoes are also one of the top natural fat burning foods. They are packed with nutrients, and their high fiber content also helps to keep you fuller for longer. Fresh Fruits Most fruits comes with a great quality of low in calories, carbs and very high in fiber which makes them a very good food for weight loss. These fruits are filled with vitamins that again help you to energized & healthy all day long. Almonds Great for building muscle and fighting off cravings and hunger, almonds are one of your best choices of nut. Almonds are high in protein and monounsaturated fat (which is a good type of fat for your body). And a handful of almonds gets you about half of your daily requirement of vitamin E and even some calcium. Almonds also contain magnesium which is important for muscle building. You can eat about 1-2 handfuls a day which will do a great job at suppressing your appetite Green Tea The great thing about green tea is that it is good for you, but it also contains catechins

Supplements
which will increase your metabolism, and help you get rid of those love handles quicker. Whey Protein Whey protein is a high quality protein that contains essential amino acids that builds muscle and burns fat. A staple in any fat loss or muscle building meal plan. Olive Oil Olive oil (one of the good fats) helps control food cravings and also aids in the metabolism of fat. It is rich in monounsaturated fat, a type of fat that researchers are finding provide outstanding– health benefits. So, if you include these foods in your diet, it will not only provide you with the nutrition your body needs, but your body will also burn more fat than usual and without even trying too hard. It is very important to incorporate proper diet and exercise in order to achieve optimal fat loss. In my cookbook, Anabolic Cooking, I have designed recipes that incorporate these fat burning foods into great delicious recipes you can try in your own kitchen! You can view Dave’s blog at www.TheMuscleCookBook.com.

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Bonus: 7 tips to a better bench press
Table Of Contents Intro Bench Boosting Tip #1: Perfecting Placement Bench Boosting Tip #2: Power-Enhancing Breathing Bench Boosting Tip #3: Partner For Success Bench Boosting Tip #4: Bring On The Muscular Fatigue Bench Boosting Tip #5: Smart Stretching – Why You Must Do It Bench Boosting Tip #6: Get A Grip Bench Boosting Tip #7: Back Away From The Bar 2 5 8 10 11 13 14 16

Intro
How to increase your bench press. This is a question that has been asked time and time again by hundreds of thousands of people – young and old, skilled and unskilled, scrawny or brawny – all who are chasing after one single goal. To boost their bench. The bench press exercise could easily be called the ‘king’ of exercises – the gold standard if you will that you can use to compare yourself with others. It’s the topic of conversation both at the gym as well as at late-night after parties where the adult beverages have been flowing. How much do you bench? In some cases, it’s not a question, but rather a show-and-tell. Bench pressing contests run popular, from ones done in the basements that hold a home gym to organized meets where the winner takes home the medal – along with his pride.

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com . So get your highlighters out. Likewise. what you do in the kitchen. If you think you’re going to add 40 pounds to your bench while on your diet to get ripped. Fortunately. Then they expect to see massive changes almost overnight. six to seven times. Muscle strength can be slow to develop at first. PAGE 41 www. you’re going to give up too quickly. If you don’t. you have another thing coming.suppliments Having a strong bench press demonstrates your strength levels like having a ripped set of abs demonstrates your ability to stick with a diet. Most people don’t naturally go up and press 200 pounds without putting in some serious work and effort beforehand. Preferably. bench pressing is a particularly hard exercise to develop strength on because of the way their body is biomechanically laid out. you’ll be amazed at the strength gains that can be accomplished. proteins. the placement of it within your workout program. jot down a few notes. And I don’t just mean protein. For some guys. The only requirement of that statement is that you use the right approaches and those approaches are what we are now going to go over. The more you pay attention to the bench press and designate the time to train it within your workouts. regardless of how your body stands there are a number of different techniques that you can use to boost your bench considerably. Remember too that low calorie diets and making strength gains do not go hand in hand. and fats all must be eaten with each meal you take in throughout the day. but once you get your body fired up and suppliments working hard. Have patience. Building a stronger bench is more than what you just do in the gym – it’s what you do in the gym. If you want to boost your bench.robkingfitness. you have to provide your body with fuel. either. chances are you have a pretty good idea of what you’re doing in the gym. If you’re strong on bench. Boost Your Bench Tip #1: Perfect Placement Before we dive into the nitty-gritty details about the smaller things you can do with your workouts to build a better bench press. and more importantly. Carbohydrates. you must be prepared to work at it. That is. Work hard and it will come. get ready to take some serious action. the faster you are going to progress along. you can have a shorter guy pressing a much lower weight than his body stature would suggest and wonder what’s really going on with him. That’s why you can sometimes have a rather scrawny looking guy pressing much more than you would expect – his arm are so incredibly long that it works to his advantage. Some guys will add a couple of extra sets of bench in their workout and call it a day. let’s get the first aspect squared away. and what you do in the bedroom as well (we’re talking sleep here for those of you whose minds just drifted). If you want to get stronger.

These are two completely different things and must be looked at as such. that CNS gets more and more drained. While that type of approach may have been ‘in’ during the 70’s. this in effect is actually CNS fatigue. By the end of the workout. where is the CNS rest coming in? Sure you may be getting your eight hours in at night.Supplements If you’re like some guys and are still doing a traditional ‘bro-style’ bodybuilding workout program where you perform legs on one day. that was sufficient. This comes in the form of you spending a good eight hours in your bed at night as well as you backing off any other forms of intense exercise. So back to those body part workout programs. we’re talking CNS fatigue here. If you’ve ever felt that your coordination is starting to go half way through the workout. Even the more intense forms of cardio training can impact the CNS recovery (which is why sprinting is not a wise idea when on a muscle building program – something we’ll go into far more detail in the book. but apart from that. set you complete. for example. the next day PAGE 42 www. and exercise you perform. if you’ve ever had a brutally hard leg-workout one day. if you’re in the gym day after day after day hammering your body hard with all that heavy weight. you should be adjusting this. Supplements So once that CNS is tanked. and then finish up your week with some back and calves. Shouldn’t that be enough? Remember though. Despite the fact you aren’t pairing chest workouts back to back. With each rep you do. When that CNS is fatigued. you are going to tax the CNS. the only thing that’s going to get it back up to normal again is rest. maximum weight lifting. You always heard that if you gave a muscle at least 48 hours to rest.robkingfitness.com . you could be on an empty tank. So getting back to our point here. This is why. now we’ve moved on to full body workouts along with upper/lower or push/pull split workouts. balance and coordination being a big one of them. it sure isn’t much time off. good luck trying to force out some maximum reps. Another big one is strength generation. Wait – you might be thinking. You’d be lucky to do half your usual weight when it’s really facing a serious drain. Every single time you go into the gym and subject your body to a stress – in this case. arms the following. chest on another. however). shoulders on the next. These are leading to far superior results in not only boosting your bench press but increasing your performance on a number of your other lifts as well. The CNS is responsible for a number of factors. you’re giving the chest a full week of rest before hitting it again. you are going into the gym and subjecting your body to that same high-intensity stress day after day after day. What’s the deal with those body part splits? How come they are not effective? Essentially you have to look at it like this. not muscular fatigue.

If you want to be able to generate the most force possible. If you were working towards getting ripped and losing fat that would be a bit different since that mostly requires a calorie deficit to be achieved. if you want to be improving your bench – we’re talking this is your utmost priority. You would be amazed at how many people – and you could be one of them – hold their breath while doing the bench press. for many of the same reasons. Make sure everything is good there first before you consider moving on. So right off the top. Second to that. that ain’t happening. So before you make any other changes to your chest workouts to build more strength. it’s also vital that you hit the chest muscle first when you go into the gym for that workout. You didn’t work the muscles you were training. The answer is plenty.Supplements in the gym you felt somewhat weak and tired. You must give your body the rest it requires in order for it to get stronger or you’re never going to progress along. No muscular fatigue.com . you need to start getting that oxygen into the muscle tissue so fatigue doesn’t set in early. very fast. It’s not that those muscles are all that tired. but rather it’s that your CNS is saying. let’s say you were to hold your breath for one full minute and then without taking in any oxygen. start by assessing your overall program plan. How you are breathing while executing each chest movement you perform is going to have a huge impact on your ability to generate strength. PAGE 43 www. pick up the 30’s and crank out a set of dumbbell curls. It doesn’t take much knowledge about exercise to realize that if you aren’t breathing. you’re already somewhat fatigued going Supplements into your chest exercises so right there you’ve reduced the progress you will make. especially where strength is concerned. The same thing applies to your bench. If you were to perform squats right off the bat. Put it this way. For strength gains though. How do you think that would feel? Not very good.robkingfitness. No matter how hard you try and push it. ‘I’ve had enough’. and if your CNS is tired. Boost Your Bench Tip #2: Power Enhancing Breathing Next up on our list of tips to help boost your bench is breathing. nothing short of maximum muscle fiber recruitment and force generation will do. it must come first. Even if you were planning on doing a full body workout and had squats scheduled in. you’re going to get very tired. you must look at your program planning structure. You’re ready to hammer it hard when you hit the gym on chest day. Breathing? – What difference is that going to make? That’s what you may be thinking. but yet you still feel like you’d rather just get out of there and go home to relax on the couch. no CNS fatigue. Ideally you should have one day off before you perform your chest workout to ensure you’re going in fresh.

but this is the way to get results. While it’s understandable you may be someone who likes to ‘get in your zone’ during your workout. that’s what we’re going for here. return back to your previous weight and you may just find it no longer feels nearly as challenging as it did before. Boost Your Bench Tip #3: Partner For Success Third up on our list of tips to help boost your bench press is to partner up with someone. You should use a slightly lighter weight than you normally would however as that will ensure that you can focus strictly on breathing and aren’t so caught up on just getting that weight up there.com . how did it impact your strength levels? Did you hit any personal bests? Chances are your performance was something you definitely wouldn’t go around bragging about. As long as there is a continuous movement of air in and out of the lungs. All of us have had those days where you just PAGE 44 www. Supplements Then once you’ve mastered the breathing technique. turn on your mp3 player and just crank out the exercises. Also note that most guys see the best results if they exhale very quickly in one solid effort. What many guys fail to realize is that your performance in the gym is as much mental as it is physical. You may find that this feels like the opposite of what you should be doing if you don’t have a lot of bench press experience.Supplements What you need to be doing is exhaling (breathing out) when you’re pushing that weight up from the lowered position to the fully extend position and inhaling as you lower it back down to the chest after completing a rep. Ever have one of those days where you just weren’t feeling into it? Your mind wasn’t there but rather on the weekend that lay ahead or on some pressing matters that you had to deal with at work or school? And when you were feeling like that. That strong exhale on the way up is what will primarily help you develop strength and push more weight than you ever have before. This may mean for a very brief period at the top of the lift you aren’t exhaling or inhaling. having a workout partner next to you can be incredibly helpful when aiming to boost your bench. If you’ve never paid much attention to your breathing before.robkingfitness. but that’s fine. rather than slowly releasing the breath over a period of time. try it next workout.

Supplements don’t feel like doing your workout and can’t get your mind into pressing up the heavy weights. all of a sudden you’ll find you are that much more powerful. The way around this problem then is to prefatigue these helper muscles so that by the time you get to the bench press. Let’s dig a bit further. It’s quite clear that this mental drain has a huge impact on your physical abilities as well. Do a few sets of bicep curls. To integrate this principle into your program. Most people who are using a spotter feel more compelled to mentally go that extra little bit because they know they have nothing to lose and everything to gain. Then move to the bench press and see how you feel. Now let’s address another issue. you hold back. if you feel any degree of fear of lifting a heavy weight. and triceps. the only muscle that’s left to generate any significant force at all is those pectoral muscles.com . the chest doesn’t get a great deal stronger. and then do a few lateral raises as well for the shoulders. muscular fatigue.robkingfitness. What’s essentially happening in this scenario is that the biceps. shoulders. then these other muscles will continue to take so much of the stress off the chest muscles and in doing so. prevent your bench from increasing to the extent it could be. Failing to press that heavy bar up and dropping it on yourself could be a huge and very serious disaster in the gym and you know it. For some guys. when you have a partner there beside you for spotting purposes. don’t you think you’ll be able to get your mind more focused on lifting maximally? Just like on those days where your mind couldn’t get into the ‘mood’. what you would do is go into the gym and begin with some isolated work for those three muscles. you have a lot to lose – like your unbroken collar bone for instance. If you’re working out on your own however. a couple of sets of rope press-downs for triceps. So now going back to the benefits of a partner point. PAGE 45 www. If the bench press is one of the only exercises you’re doing for your chest. all three muscles that will act as helpers when performing the bench press. Boost Your Bench Tip #4: Bring On The Muscular Fatigue Earlier on in the first point we carefully discussed the concept of CNS fatigue and how it relates to you boosting your bench press. one of the biggest reasons why they are not progressing with their bench is because other muscles are overpowering their chest. Supplements One very good strategy that you can use in your efforts to boost your bench press is the concept of pre-fatigue. Therefore. Get that spotter by your side and this no longer becomes an issue. your mind is not going to develop the tenacity to help you push out that weight. As a result. As soon as you remove that fear however (by having your partner spot you). are incredibly strong and are really taking a lot of stress off the actual chest muscles during the lift.

it will actually help you see better results on the exercises that are more masculine. By fatiguing out the helper muscles and performing the bench after. you’re really going to zero in on the chest muscles and get them seeing greater strength gains. Hold for at least 30 seconds Boost Your Bench Tip #5: Smart Stretching – Why You Must Do It If you think stretching is only for ballerina dancers wearing pink tights. it’s going to help improve your ability to generate force over the greater pattern of movement. but you’ve made strength increases in your chest as well and should be able to get past that ‘stuck’ point you were at earlier. the bench press. While it may not be considered the ‘manliest’ of exercises. If your shoulder joint is very stiff and immobile. you need to think again. The concept of pre-fatigue does work quite well when added periodically to your program so it is definitely one bench press boosting tip to consider when you’re stuck and not making any further progress. it’s going to help prevent muscular soreness after a hard workout session therefore allowing you to recover faster so you can hit the gym sooner again. the faster you will progress. Chest and shoulder stretches take all of five minutes to perform at the end of each session so are nothing too extreme to ask of you. Supplements is the fact that they have virtually no degree of flexibility. biceps. Including some proper chest and shoulder stretches in your workout program will accomplish two goals. Since the muscles will respond favourably to a higher frequency rate as long as you’re recovering.com . but more as a way to spark some strength gains and get past a strength building rut. and second. Since we talked about earlier how you should always place your bench press first up in your workout this does go against that advice. One very serious factor that hinders a large number of those training to boost their bench PAGE 46 www. First.robkingfitness. you may not even be able to extend through the full range of motion! This is very bad for overall strength development since without moving through that full range of motion. namely. Not to mention the fact that you could also be setting yourself up for injury if you do one day let the bar go too far and the muscles are not prepared to handle it. but again. you’re shorting the amount of stress placed on the chest muscles.Supplements Just do keep in mind however that this not meant to be a long-term strategy. Place your arm up against a wall and lean away from it to stretch the pectoral muscles out and then cross one arm over the other and press in slightly against the body to stretch the shoulders out. you are only doing this for a few weeks at most. Then when you return back to the original setup where you perform bench press first. the sooner you can get back into the gym after that chest workout and go again. and triceps working for you. now you not only have the strong shoulder.

com . not having a very strong grip can actually hold them back from lifting more and more weight over time as they find that their hands are fatiguing out faster than their chest. In addition to improving your overall grip strength. Never perform either of these exercises before you bench however as that will obviously fatigue them out and they are critical for keeping your arms on the bar. turning to the traditional solution of using lifting straps won’t provide any benefit here. As you perform these you’ll not only boost your grip but they will also stimulate the forearm muscles as well. When aiming to boost your bench press you are going to want to make sure you are placing the hands in the exact same position with each session you do or else the simple hand alteration will factor into your not seeing straightforward progress with your workouts. the further apart your hands are (within reason). while if they are closer together you’re going to be primarily targeting the triceps. When thinking about this placement. now you should also be working on grip as well as forearm exercises. For some individuals. roll back it down once again. another important point to note is that where you place your hands will also impact how you progress along. so do make for quite a good exercise to add to the routine. One of the classic grip strengthening exercises is using a crush gripper machine that simply has you squeezing two handles together. The only way that you will be able to overcome this hindrance to improving your bench then is to actually work on strengthening your grip itself.robkingfitness. So in addition to performing your chest exercises. so you really don’t want them anywhere near your regular workouts if possible. Moving on.Supplements with each stretch and be sure to stretch both sides equally. the more you will place the emphasis on the chest muscles. Boost Your Bench Tip #6: Get A Grip Another factor that can come into play with regards to how much force you’re able to generate as you go through the bench press movement is how strong your grip capabilities are. Since bench press is an exercise that you perform while under the bar rather than over it. Almost any exercise you perform that has you holding onto a weight or handle will work these muscles. Better off is to perform them at home while watching TV in the evening since these muscles are so small and will recover rather quickly. As you perform this exercise you should notice a slight burning sensation in the forearms which means that it is working the intended muscles properly. and will be where you tie a long string to a 5-10 pound plate weight with the other end of the string tied onto a hockey stick. another good exercise to perform are wrist curls. Supplements hands until the weight has been rolled up to the top and then afterwards. From there you simply twist the stick using your PAGE 47 www.

Usually the deloading week is going to work for someone who isn’t all that overtrained in the first place and who has been taking regular breaks or previous deloading weeks as well. our last tip to help you boost your bench is to back away from the bar – and we aren’t talking about the local hang-out you meet your buddies at on a Friday night. of straight training can be incredibly hard on the body and can put a serious halt to improvement. You may think that it’s just a stall in progress and if you work a bit harder in the gym you can quickly overcome this and get back on track. In reality. So what’s in order is either a deloading week or a full workout break. although it should be noted that regular alcohol intake will also significantly impact progress and should be avoided. The problem is though that extended months. This strategy eases up on the CNS for a while (there’s that CNS issue again) so that the body has to deal with less overall demands and can make sure it’s fully recovered. ‘time off’ may be a foreign term – you can’t even remember the last time you took voluntary time off. it’s a way to take time off without really avoiding the gym altogether. Boost Your Bench Tip #7: Back Away From The Bar Finally. especially among those who are extremely serious about their physical training. you find you’ve been stuck at the same weight for a long time in your workouts and can’t even remember the last time you had a week off. You could take 3-4 weeks off and you still wouldn’t be starting from ground zero when you return. Muscle memory is a miraculous thing and the honest truth is that a one week break is hardly any time off at all. sometimes even years. Most people will be far stronger at this point so you will see greater overall gains to your bench press by using it. essentially you’ll just be backing away from the heavy weights for about a week-long period of time. So rather than lifting 180 pounds with your bench. Supplements help you see the strength gains that were you experiencing earlier. If. but that’s just wishful thinking.com . This isn’t uncommon.Supplements Unless you’re an individual who has amazingly strong triceps and has a desire to boost your narrow grip bench. nothing short of solid time off is going to get you back on track again and PAGE 48 www. Now for many of you. What we’re referring to here though is backing away from the chest workout altogether. you’re dropping this back to 100 pounds. then it’s time for a training break. At this point. I know what you’re thinking – won’t I lose all my strength and size? The answer is most definitely not. always opt for the wider hand position. Deloading Week If you choose to do a deloading week.robkingfitness. Essentially. however. taking time off.

you’re in the best place right now because as strength gains increase. Far too many people pay more attention to the specifics of the workout design while overlooking the other factors. If you are not monitoring how long you’re going on a workout without ever taking a break. It may take a session or two to feel fully back into it when you start up again. number of sets. So keep all of these tips in mind and start implementing them immediately. many of which were just discussed. So take a moment to assess your current situation and see if perhaps a training break may be the best course of action to take in effort to boost your bench. Ideally you should be taking a break from your training about once every 6-8 weeks to allow for that extra little bit of repair and recovery. more often than not individuals find that when they come back after a training break they are actually feeling stronger than they ever have before. You really must be mindful of everything you’re doing so that you have the best program plan working in your favour. Pure strength gains will not be lost in a week. so make an effort to start tracking this more religiously. Another thing to note too is that if size is also a goal of yours along with increasing your strength levels. Supplements Conclusion So there you have seven of our quick tips for how to boost your bench press. Everything you do should be carefully thought out and constructed so that you are not only performing the right exercises. but no strength will be lost. It’s one thing PAGE 49 www. size will follow suite. as long as you are eating a high calorie diet.Supplements You may lose some muscle pump (which is the temporary muscle fullness created by regular workouts).robkingfitness. you could be setting yourself up to fail to see strength gains.com . Some people place more effort on size gains without ever focusing on adding more weight to the bar. that’s when you know you’ve gained true muscle mass. In fact. that will play a huge role in the progress you make with your bench press. but rest assured that as soon as you start up training again. and this is a poor approach. but also making sure that you are recovered between sessions and hitting the chest muscle at an ideal frequency. and working within the best rep range. that muscle pump will be back in full force. so get that out of your mind entirely. When you’re able to lift more weight in the exercise. It takes more than just hitting the gym each day to see great improvements in both strength and size.

answers.org www. I would love to hear from you! All the best with your training and remember that I am always here to help you and that I value your feedback! Keep pumpin! Rob King www.com. I hope that you have found this Supplement Guide helpful.htm www.com/Q/Why_is_protein_important_ to_the_human_body www.P r e -wo r ko u tSupplements-2009-Edition wiki.org www.healthcastle.com/Soy-Protein-SupplementReview.bodybuilding.com www.htm www.com/antioxidant.htm www.com/fun/southfacts_no2.com/fun/inmag13.com/Conjugated-Linoleic-AcidReview.pro/supplements.snac.bodybuilding. Start making it happen today.htm www. com or via my blog at www.bodybuilding.wikipedia.com www.com PAGE 50 www.criticalbench.com/Q/Why_is_protein_important_ to_the_human_body www.com .livestrong.au/carb-fat-blockers.pro-athlete.hub p a g e s.imdb.ignihealth.com robkingfitness.bodybuilding.com/store/goalbars.org www.wikipedia.c o m / hub/B e s t.htm w w w.htm www.P r e -wo r ko u tSupplements-2009-Edition www.bodyculture.hub p a g e s.html www.com.shtml www. com.com/how-it-works.com www.Supplements to know how to boost your bench press but quite another to make it happen.asp williamllewellyn.com/fun/now8.answers.RobKingFitnessFanPage.com/list-of-diuretic-drugs www. I am known for being totally honest when it comes to helping customers and that is why it is my goal to provide you the best information out there! I can always be reached on Facebook via my blog fan page at www. Supplements www.wikipedia.bodybuilding.sports.nutritional-supplements-health-guide.charlespoliquin.robkingfitness.com www.con-cret.RobKingFitness.html w w w.com/title/tt1286537 www.net www.org wiki.criticalbench.wikipedia. Blog excerpt 11/23/2009 Conclusion In closing. Please feel free to get in touch with me.c o m / hub/B e s t.1-3-dimethylamylamine.

the gastrointestinal system.com . DHEA was discovered in the 1950s. Not everyone feels a decrease in appetite from using 5-HTP. It is a very strong metabolite. PAGE 51 www. 5-HTP 5-HTP is short for 5-Hydroxytryptohan and it’s an amino acid which converts into seratonin. By doing a slower build up. Prior to 1994. When starting a course of 5-HTP. a tolerance can develop. It’s particularly found in the blood cells. As with any drug. and the brain. better moods and a decrease in appetite. better known as DHEA. 7-KETO 7-Keto is a non-hormonal and nonandrogenic derivative of the steroid. And. when it became an over the counter product. DHEA is also a steroid. 7-Keto does this by activating thermogenic enzymes. It is a relatively new micronutrient that increases the metabolism rate and burns calories. Yet. is already found in the body. so adhering to the recommended minimum dosage and avoiding prolonged use are both advised. behavior. it’s best to take it 20 minutes prior to eating. The product is popular for increasing the metabolic rate and thus burning calories continually twenty-four hours a day. The seratonin chemical. but many do. It’s the great brain food. 5-HTP supplements it. There haven’t been any reports of life threatening side effects from its use. which is produced by the adrenal gland and is the most prevalent steroid in the human blood stream. Seratonin is important for sound sleep. if you are dieting. dehydroepiandrosterone. If you feel no response from that dosage then double your dosage. which is 5-HTP. it may decrease the likelihood of nausea. Supplements 2. It helps to build muscle while also increasing your body’s ability to lose fat. it’s best to begin with 50mg three times a day. 5-HTP hasn’t been researched enough to know if there are safety issues or what the consequences are from chronic use. Some people even feel a little wired by it. it has widely been available as a medicine. As dieting aid. 5-HTP seems to make improvements in sleeping patterns. it was that research into the so called ‘ergosteroids’ that gave the world more knowledge about muscle and strength loss as people age. sleep and the appetite. In European countries.robkingfitness. which can help a diet along. it can be used as a temporary suppressant. it had been available for several through pharmacies. 7-KETO is known to be safe if taken within the prescribed dosage. and there were health risks to using it. That research also gave us 7-KETO. but it is also wise to understand how the supplement is absorbed by the tissues and how it is excreted.Supplements 1. and not without some controversy.

Officially from a family of bacteria called lactobacilli.robkingfitness. which helps the live organisms be delivered less harmed. Scientifically examined. Acidophilus is commonly found in cultured foods such as yogurt. help with digestion of food and play a big role in keeping an immune system healthy. PAGE 52 www. and it comes from the intestines. Acidophilus Acidophilus is a healthy bacteria. Acai has huge popularity all over the world and can be found in energy bars. Acidophilus is an almost fragile substance and is generally kept refrigerated to keep the organisms in it ‘live’. It seems to be one of the great antioxidants around. Consequently. For the person wishing to promote good memory and heart functions during increasing years. While acidophilus is present in the body already. Today.com . juice drinks. and that’s important. Supplements 5. For instance. acidophilus is known to be a good detoxifier of the liver. Acetyl-L-Carnitine (ALC) Acetyl-L-Carnitine occurs as a natural chemical in the body. it is present from the moment we are born. it’s benefits have been chemically proven. which comes from the Brazilian rainforests. It also plays a role in the production of needed nutrients and in the way the body successfully absorbs them. ACAI Acai is a berry. but is widely available as a tablet or capsule. It is for this reason that most good brands of acidophilus have an enteric coating. The native of Brazil have used the Acai berry for generations as a way to promote health and energy. it is popular as a supplement for both memory and is reported to have some effect on maintaining a healthy cardiac function and as an antioxidant too. This is often the case when taking antibiotics. as these bacteria are called. The healthy flora. In time. bifidus. which reduces stress on the organ. acidophilus is joined by another bacteria called L. the berry does have some of the highest antioxidant powers and are thought to be something of a perfect food. which are known to kill off good bacteria in the process of getting rid of the bad and creating an environment where yeast thrives. 4. Research stipulates that using dosages beyond the normal 500 mg per day should be cleared with a physician for safety sake. ice cream and tablet form. but it packs quite a wallop. The Acai berry boasts ten times the benefits of grapes and at least twice that of the blueberry. The presence of acidophilus in the body helps to keep a normal balance. and the two of them are extremely beneficial not only to the intestines but to more overall health too. Although it isn’t an essential nutrient of the body. It’s one that we are all born with. dark purple berry looking much like a blueberry or small grape. but it does diminish with age. ALC can be very beneficial and comes in a tablet form. It is a small. many people take it when the body becomes deficient in it. Acidophilus also works against destructive bacterias and yeasts to keep the body in balance.Supplements 3.

and taken over a long period of time in heavy dosages. D. repair nitrogen levels of the soil and even helps to control weeds. alfalfa has long been one of the most sought after of forage crops. They are called free state cells. The amount of ALA in the body is enough to keep it working properly. E. which activates and creates energy producing molecules. ALA works with Vitamins C and E as a way of recycling them and making them better antioxidants. C. copper and mercury. it can also lead to blood disorders where platelets can deteriorate making blood clots possible. potassium. it also has an ability to improve soil structure. K and traces of calcium. It’s primary function is to convert into lipoamide. What that does is to help the body collect nutrients and energy from foods. and magnesium - and has almost an estrogen like effect. In a supplement form. it is a herb that packs protein. and the body Supplements readily synthesizes it. and has since become known as a good antioxidant. It can create heavy menstruation. but it is the amounts additional to normal production that are so useful. While making one of the most nutritious foods. 7.robkingfitness. It is one case where what’s good for animals is also good for humans. Many take the supplement right before and right after workouts for an increase in performance. While ALA is found in meats and vegetables (liver and spinach. it has to be taken several times during the day to work properly. ALA helps to stabilize that.Supplements 6. It was first discovered in the 1950s. excess iron. zinc. PAGE 53 www. but it can show big gains in both strength and muscle building. iron. Its roots as an animal food has been proven through time by its popularity. It also boosts glutathione levels which can decrease during workouts. Also known as a sulfurous fatty acid. the body can experience severe oxidant damage and the free radicals can create havoc when the workouts set them free in the body. ALA is a sulphur compound and has the capacity to bind and deactivate heavy metals like cadmium. and is expensive. It has a such a high nutritional content - full of vitamins A. ALA ALA stands for alpha lipoic acid and most bodybuilders know of it if they don’t know alot about it. ALA occurs naturally within the body. This is important in keeping antioxidant levels up. it might well have been classified as a vitamin except for its ability to become synthesized within the body. Alfalfa Although alfalfa isn’t an essential nutrient. carotene. It is known to be a great tonic for loss of appetite. vitamins and minerals into a neat little package so it is no wonder it has been called the Father of All Foods! Originally coming from the Middle East. Body builders are especially partial to ALA. Alfalfa is also good at producing the stimulation of lactation for nursing mothers as well as being a good poultice for insect bites. indigestion and can help the body assimilate other nutrients. and it is those that start to work as a great antioxidant by getting rid of or deactivating many of the damaging free radicals.com . It does have a few downsides if taken in great quantity. in particular). because with heavy training.

grape seed. and they result in different compounds. it can also react within the body by the creation of oxidizing agents. The supplements are also good for vegetarians. Those are superoxide dismutase. They can help to normalize mood swings. repair and grow muscle tissue. The same can be said for those who have auto immune disorders because it can aggravate lupus and other such diseases that are in remission. water. 8. The body naturally produces amino acids through the assimilation of a healthy diet. They can also work to decrease any damage already caused by them too. Free radicals are very unstable and react with cells in all kinds of abnormal ways. The damage from overtraining can often be helped with amino acid supplementation and are a very popular post workout shake drink. control aggression and aid sleep. To understand what antioxidants do. then supplements are available in a wide variety of options. From vitamins E. people with allergies and especially for those who are hypoglycemic. These are the result of the way oxygen combines with molecules in the bloodstream. bilberry. too much saturated fat. Supplements 9. Common free radical compounds can be caused by sun damage. pine bark. alfalfa is used most as a tea or in drinks and is widely available in capsule.Supplements Anyone who suffers from anemia should not use alfalfa as it can reduce the iron levels in the body. After consuming protein. They come from meant. dairy products. alcohol. The best way of combating free radicals is through a natural diet and environment so the body produces its own antioxidants in the form of the two enzymes that do the most work. tablet.robkingfitness.com . and foods. Amino acid supplements are very popular with bodybuilders because they help to develop. copper and others. create more acute attention. fish and vegetables that are protein rich sources. but supplementing them can provide all sorts of other benefits. leaf or extract form. there are supplements which combine them all and can provide the body with a more well-rounded way to cover the use of additional antioxidants. They are available in powder form for drinks as well as tablets and capsules. catalase. Today. PAGE 54 www. B3. Amino acids are produced whenever protein is broken down within the body. amino acids are the building blocks of protein and are essential to the human body. and glutahhione peroxidase. ginkgo biloba. Antioxidants work in many ways to stop or decrease the effects of free radicals. B6 to beta-carotenes. smoking. stress related fatigue. zinc. Antioxidants Antioxidants are the enemy of free radicals. Amino Acids Simply put. it is necessary to understand free radicals too. While oxygen is essential for life. the protein is broken down into amino acids which in turn create enzymes and protein that the body can keep and use. If the body is not absorbing enough of these. some of which can cause damage to tissue. and even chemicals found in air. B2.

which contains pectins. 11. and it also acts as an antioxidant. more androgen receptor synthesis.Supplements 10. and minerals. Apple cider vinegar is good for boosting the immune system and it contains high levels of vitamins and minerals. both of which can contribute to muscle growth and enhanced performance in training. and a big component of jams and jellies. Apple juice. Arachidonic Acid performs a number of functions and acts as a major building block for protein synthesis and muscle hypertrophy after training. it can also improve blood vessel regeneration in heavily trained muscles and helps improve the body’s composition - going from fat mass to lean. Contained in peaches. fermented apples which are stored in wooden barrels. iron. The process creates acetic acid. it can be very beneficial but isn’t considered an essential nutrient either. It is highly used in stimulating muscle growth due to its nature of being stored in cell membranes where it signals adaptive change in response to muscle damage.com . tablets and capsules. energy release.robkingfitness. It has long been used by the food industry as a gelling agent. apple cider vinegar is known to be a weight management aid. It can create enhanced cell activation and growth. Apple pectin can be obtained from juices and raw fruits. The research is still lacking about whether it is good for weight reduction or not. magnesium and calcium if used frequently. and improves sensitivity to insulin. zinc. Researches are still trying to find evidence about how good pectin and especially apple pectins are for health. Over a longer term. It can aid digestion. apple cider vinegar has been thought to not only be a great source of vitamins. pectins are linear polysaccharides with some natural sugar present as well. Apple Cider Vinegar Apple cider vinegar is a result of crushed. and is also available as powder. and both weight managements and reduction. amino acids. it is a substance that has a gel like appearance when combined with water. but to have very beneficial health effects as well. is thought to aid in the digestion of fatty foods and does help in aiding the intestines to keep a healthy balance. muscle repair and regeneration. plums and especially apples. but one thing is sure. currants. It is very good as an intestinal regulator. Containing an active ingredient simply referred to as ‘mother’. Arachidonic Acid Arachidonic Acid is defined as an Omega-6 essential fatty acid. 12. which is the reason for the bitterness of taste. As a supplement. Apple Pectin Apple Pectin is the result of a soluble fiber produced by fruits at just the right moment of ripeness. More and more studies are being done on the effects of apple pectin because it is known sometimes cause an inability to absorb essential minerals like copper. Chemically. PAGE 55 www. It can also act to help rid the body of toxins and unwanted metals. Supplements For years. Apple cider vinegar is available in its traditional liquid form as well as capsules and tablets. but it is clear from research that they do good. and is a complex carbohydrate.

like salmon. which leads to an inability to stimulate muscle growth and soreness. This more complex version of L-arginine absorbs much more quickly and thoroughly than the simpler version. is a popular antioxidant. Artichoke Extract The Cynara scolymus. It is one of the oldest cultivated plants. and even helps to overcome its limitations. It is also known that regular exercise and training can reduce the amount of naturally produced arachidonic acid in the body. It doesn’t breakdown and has a positive effect on cellular function and muscle growth. it can result in more endurance.com . Supplements L-arginine was largely dissolved and left only small traces in the system. the addition of the ester makes its effects far more pronounced. headaches or insomnia but they are also rare. and even a quicker recovery from a hard workout. Available in table form.robkingfitness. For weight training and body building. is a good way to obtain extra Arachidonic Acid. Because the ester is so potent. If a person has any health issues at all. it is one of those supplements that should be taken throughout the day rather than in one large daily dose. As with any arginine based product. anyone with a heart condition or psychiatric condition should consult with the doctor prior to using Arginine Ethyl Ester. Once native to North Africa and Southern Europe. Arachidonic Acid is an essential and natural fatty acid that is safe for a healthy person to take. It is especially used by areas of exercise where short bursts of energy is required. it also requires much less in dosage and that puts less stress on the body. enhanced pumps. It is an amino acid with an ester - an organic compound formed by the reaction of carboxylic acids and alcohols - attached. The only side effects known may be additional muscle soreness. Any food high in Omega-6. but it also can be used in tablet. where the 14. Arginine Ethyl Ester Arginine Ethyl Ester is a semi essential amino acid that cannot be obtained through dietary means. and they produce several compounds. Arginine Ethyl Ester promotes more muscle growth because its characteristics allow it to deliver essential nutrients to the working muscle tissue.Supplements For weight training. These artichoke heads as we know them are actually a type of petal called a bract. it is now grown in many parts of the world. capsule or oil forms. The artichoke produces an extract in its serrated leaves that are culinary delicacies. better known as the artichoke. research has shown that a supplementation of arachidonic acid does increase strength. it is recommended to seek a physician’s advice prior to taking Arachidonic acid as a supplement. While there are regular L-arginines. but more sedentary people should not use it as a supplement as it is not needed. 13. and is known as a grand perennial. It’s the addition of the ester that enhances the original function of arginine. Flavonoids and caffeolyquinic acids are the most pronounced PAGE 56 www. It can pass through the intestinal system largely intact.

the artichoke’s leaves were used as a diuretic. Not only does Aspartic Acid help rid the body of harmful ammonia acting like an antioxidant. For those in training. enhance stamina. and a way to stimulate both the kidneys and as a stimulate to release the flow of bile from the gall bladder and liver. Aspartic Acid Aspartic Acid is found in all living things and is a key component. the benefits of artichoke extract and is cynarins are still in use for other purposes. It is found in all animals as well as some plants like sugar cane and sugar beets. 15. it is also known to increase in endurance and may help with fatigue. it is known to be a strong antioxidant and can increase the immune system. Supplements While little research has been done on Ashwagandha. It is a great nutritional supplement and antioxidant on its own. Also known as a winter cherry. and caffeoylquinic acids. 16. It was the cynarin that became important in the 1950s as a synthetic way to maintain a better cholesterol level. 17. Many who suffer from chronic fatigue are known to have low levels of Aspartic Acid in their systems.com . Astaxanthin Astaxanthin is an antioxidant that is considered PAGE 57 www. Ashwagandha may increase energy levels. Aspartic Acid products come in many forms ranging from powder concentrates as food additives to capsules. There are no known interactions that artichoke extract can have. they include luteolin. Historically. Aspartic acid plays a major part in the body’s metabolism process. It is also thought to normalize hormone functions in women and testosterone levels in men resulting in healthier libidos. improve strength levels as well as relieving stress and anxiety. cynaroside. tablets and power drinks. it can also help protect the body from damage in workouts and aids in recovering quickly from heavy exercise. The antioxidants obtained from artichoke extract are results of the whole complex of compounds found in the plant. It is manufactured by the body through proper nutrition and is considered a non-essential amino acid. It literally scavenges the body for free radicals and eliminates them.Supplements and the most active. both of which are essential in synthesizing proteins by the formation of peptide bonds during ribosomal translation of RNA. and most ingest it in capsule or tablet form. Used as a tablet or capsule type supplement. Coming from the polyphenol group. the Ashwagandha is a little shrubb that produces a bright red fruit. Ashwagandha Originating in the Middle East and Africa. chlorogenic acid.robkingfitness. these fruits along with their leaves are considered a herb with many effects and benefits. While it is being used less today for that purpose due to other pharmaceutical products. It aids in the construction and the synthesis of biochemicals and other amino acids.

Bacopa Monniera is usually taken in two or three doses during a 24 hour period. Banaba was used to treat diabetes because it can regulate blood sugar levels. The leaves of the Banaba have been used for hundreds. astragalus and cordyceps. The straw from the Avena Sativa is also used in some countries as an additive to bath water. it is a very popular additive in weight loss supplements and it has no known detrimental side effects. krill oil and as a part of many antioxidant supplement combinations.robkingfitness. narrow leaves. Supplements It is most commonly available in tablet form. It also acts as a stress reducer on both a physical and mental level through promoting relaxation. It is consequently thought to protect the brain and eye tissue from stress and provides a type of support for each. Astaxanthin comes in pure capsule type forms as well as being found in cod liver oil. it is also a great aid in diets as well as being a supporter of the nervous system. nails. It is being researched as one way to fight obesity. It is also known to cleanse the liver and diminish the appetite. if not thousands.com . skin and bones. Bodybuilders find it especially ideal. Taken orally. and is used in capsule or tablet form. 19. The grass which generall grows anywhere from two to four feet tall. Banaba Banaba is a medicinal plant from India and Southeast Asia. Today. Supplements made from Banaba are used to treat blood glucose levels. Avena Sativa Avena Sativa is an annual grass. It is also used as a natural method of treating addictions to cigarettes. It supports and even promotes mental focus and memory retention making it very popular with students and others who need sharp and focused brains. It comes from from algae is is a part of the compounds known as carotenoids. of years in all forms of medicine. It is a potent and effective supplement with many health benefits. is pale green and has flat. Bacopa Monniera Bacopa Monniera is an herb. It crosses very freely over the blood-retina and blood brain barriers and neutralizes free-radicals and other reactive species not only in the eye but in the nervous system. 20. Originally. For full effect. Bacopa Monniera seems to provide two functions. and acts in a way that is similar to insulin. which makes it a good supplement for both diabetics and those who want to improve their over all health and body composition. While it is highly nutritional. which is most commonly used in combination with other herbs such as rhodiola. It is an edible grain from the oat family and possesses a high level of nutrients. It is popular in some countries to use the straw in baths and as a part of a good health regime. PAGE 58 www. It is the seeds and stems that are typically used in supplement products. It also acts as a modulator for the immune system. morphine and opium and has been shown to help in stopping these habits. 18. and is thought to promote better health that way too.Supplements more powerful than Vitamin E or Lutein. it also promotes healthier hair.

It has also been used in the treatment of ulcers. amino acids are the real basis for building protein. When working right. It’s use as a treatment for rashes and other skin conditions along with its power to heal infections and stomach ailments gives it a long medicinal history. or valine - where they are used to build new proteins or are burned off as fuel. pills and capsules and has no known detrimental side effects. 22. asthma.robkingfitness. BBCA. and even as an expectorant. BBCA can enhance performance. and in the Marlberry bush. is a good aid in helping the body to absorb more of the essential aminos. berbamine and berberine. and they must come from the digestion of protein foods or various combinations of vegetable groups. It is a common component of many over the counter weight loss supplements. and is found in plants like Siberian tea. and have been the most researched. That produces energy! Knowing how and when to use BBCA is the key to positive results. Bergenin is what is known as a isocumeric compound. and they are some of the most beneficial supplements of all. isoleucine. It is found in bark form as well as liquid extract. Barberry Officially named berberis vulgaris. The research into Bergenin is extensive since it has shown an indication toward being able to fight the HIV virus. the Barberry is a small bush that produces red berries. It prevents fat storage. and stimulates the actual burning off of fat. the ostrich plume astilbe. Both are antibacterial in nature and are good for inhibiting bacteria and preventing infection. as a supplement. Essential amino acids are not produced by the body. The alkaloids. The species was native to Europe where its medicinal effects were discovered early. As you know. amongst other things. It is popular with athletes for its ability to increase energy along with being a good weight loss tool. and not in the liver. they break down into their individual states - such as the leucine. It has historically been taken after meals to aid in that regard. and has been used for years as a way to treat obesity. and these small chains of amino acids allow more to be absorbed into the bloodstream. Barberry also acts as an antioxidant and stimulates digestive functions. They consist of essential amino acids like leucine. It is also found in many plants in India and Asia.Supplements 21. isoleucine. and is a transplant to North America. PAGE 59 www. Bergenin Bergenin is formally known as Bergenin monhydrate. These essential amino acids are especially important for athletes as they are metabolized in the muscle. Supplements Used properly. and valine. but enhances lipolytic effects of norepinephirine. 23.com . It does not stimulate termogenesis. Bergenin works as an aid to fat loss by opposing the effects of insulin. BCCA BBCA stands for branch chain amino acids. are the active components of Barberry.

Bilberry is a natural supplement with no side effects. PAGE 60 www. It can cause stomach upset and nausea. hydroxide.com . chicken. it is good for those with compromised liver or gastrointestinal functions. trimethylbetaine. Beta-Alanine Beta-Alanine is also referred to as 3-aminopropionic acid. an excellent course for the urinary tract. increased blood flow to the brain. and is a breakdown product of carnosine. It also protects DNA and the building of DNA along with helping to maintain the intestinal area and its cell production. trackleberry and European blueberry. It is an amino acid which takes time to build up. but it is known by a varied number of regional names like huckleberry. it has also been used to increase circulation. It is also a component of Vitamin Supplements Homocysteines come into the body via meat ingestion. and is the only beta amino acid that occurs naturally.robkingfitness. B-5. tannins and plenty of vitamins A and C. The main purpose of Betaine Anhydrous is to lower the homocysteine levels in the body. it is generally thought to start with a low dosage to determine if there will be any side effects. Bilberry The Bilberry is a shrub whose official name is Vaccinium myrtillus. 25. Long used as an antioxidant. Found in such food sources as cereal grains. meat. Beta-Alanine is a nonessential amino acid. but when it does it takes the form of diabetes. Taken in its natural form of berry or berry extract or pill or capsule form. It is an interesting amino acid because it is not an essential nutrient nor does it exhibit signs of deficiencies normally. Beta-Alanine promotes higher energy levels and muscular performance and endurance by creating higher levels of carnosine in the muscles. vegetables and some dairy products. seizures. TMG. sugar beets. glycine. Betaine Anhydrous also works toward fat loss by promoting lean mass rather than fat.Supplements 24. and just like cranberry. and Betaine Anhydrous lowers these levels. neurological issues or hepatitis. abromine. and they can potentially harbor toxic substances. It is the presence of the choline that makes it important. the bilberry plant is an excellent antioxidant. whortleberry. Methanaminium (inner salt). Betaine Anhydrous Betaine Anhydrous is a vitamin that originates in choline. seafood and spinach. Generally taken in powder form. The berries contain quinic acid. it is known any number of names. and oxyneurine are but some of the names it can go by. It can also promote a better immune system especially during times of stress. 26. and its best benefits can take up to ten weeks to present themselves. and it is sometimes a substitute for methionine or choline chloride. As a supplement. wine. Possessing many of the same qualities as the cranberry. It is found in eggs.

Native Americans have long used it to treat coughs. Biotin Biotin was once known as vitamin H. It is especially used by those with brittle nails or who have hair loss. Boron Boron is a little understood nutrient that is primarily found in prunes. it isn’t as widely used as other minerals. Biotin also helps to maintain healthy bones. it is a common salad ingredient in Europe because it tastes much like cucumber. Borage and Borage oil contain a very rich source of Omega-6 fatty acid. and is helpful not only for healthier bones but also for building muscle.robkingfitness. it is used to treat a number of gynecological issues. rattle root. rash. vegetables and bean products contain amounts of Boron as well. It has a very bitter taste and an unpleasant smell. raisins. It is not a good supplement for menopausal women as it can increase night sweats. and is often a part of powdered drinks. 30. It also helps energy levels which in turn can make the digestion of food easier. Many fruits. Borage Borage comes in the form of an oil. It comes in the form of tablets or capsules. and nuts. nails and hair. For these reasons. One of the key capacities that Biotin fulfills is to increase the metabolism for ridding the body of extra fats and carbohydrates and in breaking down proteins.com . 28. fats and protein - just like other B class vitamins. It comes from an annual herb called the starflower. and those symptoms can come in the form of nausea. Boron works to help the body properly metabolize phosphorus. it has become popular for the treatment of menopause and as a preventative for breast cancer. but for medicinal purposes. and it is known to help maintain joint flexibility and keeps the skin moist. sore throats and diarrhea. It is available in tablet or capsule form. and in modern days. and is rarely found in foods. but is simply known by its name these days. Biotin works in a key capacity to metabolize carbohydrates. Since little is known about Boron. it is considered a good weight loss aid.Supplements 27. or abdominal pain. Supplements 29. Boron can have side effects if there is exposure to too much of the nutrient. it is usually in an oil form. Its other names all sound very Native American such as black snake root. Long used in both culinary and medicinal ways. Since it affects pituitary hormone levels in the body. magnesium and calcium. Black Cohosh Black Cohosh is a native American fruit bearing plant. It is considered to be a class B vitamin and is produced naturally in the intestines. Many older people take Boron because it is known to help with degenerating bone mass. It is found in capsule form and in some powdered drinks. PAGE 61 www. and squaw root. but its roots contain so many active ingredients that it is found in many supplements.

kola. it is now grown in most warmer climates in the Americas and Asia. flavonoids. and guarana plants. the Bromelian is now finding many other uses. the sap from the tree is the active portion of the plant. It is known that Boswellia contains gugglesterones. calcium. And. and comes from a plant that is akin to the thistle. Burdock can trigger an increase in fecal elimination and perspiration. it is good for the skin and the skin’s tone. Bromelian is favored by athletes for its ability to recover more quickly from strenuous workouts and injuries. Of course. Burdock Burdock is a common ingredient in many detox formulas. and in cleansing drinks. The combination of these make it a common ingredient in detox and cleansing supplements. Supplements killers for arthritis as well as being a digestive aid. it is harvested in both leaf and bean form for use. Burdock is also known to support better liver. bowel and kidney functions. leaves and roots of the Burdock contain iron. inulin. While its primary use has been as a blood thinner. polyacetylenes and chlorogenic acid. coffee. That stimulation leads to metabolic regulation which. but if diets are low in these foods then Boron can be an option. 33. essential oils. which stimulate the thyroid. PAGE 62 www. Officially. capsules.robkingfitness. Coming from the tea. Bromelian Bromelian is the enzyme obtained from the stem and the juice of pineapple. The seeds. Caffeine Caffeine is an alkaloid and one of the most popular stimulates that exists.com . and it helps antibiotics to work better and faster. Boswellia Boswellia is often found in weight loss supplements. increases caloric burn and possible weight loss. Chinese medicine has long used the extract from the Boswellia as an aid to increase blood supply to joint tissues.Supplements Most people get enough Boron if they have diets with adequate amounts of nuts. 31. and comes from the Boswellia serrata tree. It is often thought to possess qualities that act as anti-inflamatories and pain 34. Europe and North America. It is from the family of protein digesting enzymes. It helps to fortify the immune system. It comes in tablet or capsule form. Burdock can be found in tea form along with tablets. Coming from China. Boswellia primarily comes in tablet or capsule form. in turn. taraxesterol. but is also sold as a cream or ointment. lactone. it is known as Articum lappa and it grows throughout China. 32. but little if any research has ever been done on it. arctigen. and is used for a wide variety of uses. Available in its natural juice form. cocoa. produce or legumes. both of which are necessary to successfully detoxing. it is more commonly taken as a tablet for capsule for maximum effect. The Bromelian has always been a standard medicinal fruit in the tropics where it was originally grown.

robkingfitness. Contrary to the popular belief that whole milk is fattening. This keeps the body’s energy supply working longer. or sodas containing caffeine. As it applies to athletes. Caffeine supplements are popular for those who do not choose to drink tea. Although caffeine was only identified in 1820. and come in any number of tablet or capsule forms. but it also popular in powdered from as well as in table form. To achieve the full effect. The recommended dosages are ones from FDA standards of over 50 years ago. It is very similar to energy metabolites. and while 1000 mg daily is suggested. Supplements While it metabolizes fat. Caffeine works much like adenine although it is more stimulating in the short term. Primarily. It is also know that a lack of calcium can result in hypertension or cancer. carbohydrates are classified as simple or complex and are specifically known as being monosaccharides. Calcium also acts as an agent in working off fat. and a big element in fat metabolization. white flour products. For athletes. it is more like 2000 mg for those who do strenuous workouts. the calcium received from it more than offsets the caloric intake. it is best to avoid coffee. and slips into the adenosine receptors. and caffeine in its various forms contains most of them. iron and calcium. It gives a sudden burst of energy and increases mental alertness. Calcium is readily available through milk. Calcium allows an athlete to relax and to avoid injury or muscle cramps. and PAGE 63 www. there are three very important minerals - zinc. coffee. Calcium Calcium is possibly the most important nutrient that the body can get.Supplements There are several compounds to alkaloids. and while milk can provide much of that. legumes and fruits. it is calcium who rules everything. nuts. salt and phosphorous as well as tetracycline. It is a prime promoter of strong and healthy bones. The reason for this is that calcium is the big transporter of large numbers of amino acids and creatine. While all three play a huge role in performance. They are the prime way of getting energy into the body. Generally. A deficiency of calcium results in a smaller build up of bone mass. seafood. where it stays active rather than becoming broken down. additional calcium supplements are often needed to replenish the body after strenuous workouts. dairy products. Each manifests its powers differently amongst the various plants. caffeine itself along with theophylline and theobromine are all found in the plant. oligosaccharides or polysaccharides.com . For bodybuilders. Bodies require carbohydrates to burn fat. improves the quality of sleep and can even reduce stress. 35. it has been used as a stimulate all through time in the form of tea or other drinks. it is a valuable way to maximize workouts by creating energy and power output. and are converted from foods into either glucose or fat. 36. Carbohydrates Carbohydrates are composed of hydrogen. and the results are either osteoporosis or brittle bones. carbon and oxygen and are known as complex chemical compounds. it also helps to lower blood pressure. an extraordinary amount of calcium is needed for a successful program.

ulcers and makes wounds heal more quickly. and many can be obtained through diet. Carbohydrate supplements are often used in weight gain recipes along with other nutrients. It all has to do with muscle PH and the amount of oxygen created by Carnosine presence. and has a long history of use by the indigenous peoples of South America. It comes from PAGE 64 www. Cats Claw is thought to stop the body’s production of prostaglandins and tumor necrosis. It isn’t lactate as many believe. capsule. As an anti-inflammatory. Cayenne is also commonly known as chili pepper. Early research also says that Cats Claw may have some effect on the immune system and may help stop the spread of cancer. Carnosine is important because it is one of the most water-soluable nitrogen compounds found in the muscle tissues. and it promotes nervous system health as well as cognitive functions. The way Carnosine localizes in the skeletal muscle makes it an almost perfect additive for intense muscle exercise. Carnosine additives to a diet may eliminate the burn feeling since the body is receiving more phosphates from the Carnosine. and the stores in the liver are used as fuel for the brain. It can be purchased in the form of capsules or in drinks. Such full benefits from Carnosine cannot be found in diet alone.Supplements it is stored either in the muscles or in the liver. The higher the intensity and the more 38. and a number of other variations. The stores in muscles burn fat. Products come in all shapes and forms from capsules to powders. sweet pepper.com . paprika. It is a dipeptide highly concentrated in the muscles and brain tissue. such as arthritis. 39. Cayenne Officially Capsicum Annum and Capsicum Frutescens. However. fatigue can become a big issue as does the amount of energy. Carnosine acts as a buffer. Carnosine is available in tablet. Carnosine Carnosine is composed of two amino acids: histidine and beta-alanine. cataracts. For those working at higher intensity training. while it helps with pain to an extent. and drink forms. both of which are inflammation producing substances. and in retarding cancer growth. When exercising with an intensity that creates the burn feeling. it is only in the past few years that it has assumed such importance in sports nutrition. Cats Claw Cats Claw is a plant that originates in the Amazon region. 37. Supplements energy expended. It is the bark of the plant that is used so much in herbal and medicinal treatments. Although Carnosine has been studied since the early 1900s. it means there’s less oxygen in the muscles. For athletes. digestive problems. It is thought that Cats Claw does well in the treatment of inflammations. it seems to have no effect on swelling. Many use Cats Claw just to promote good health.robkingfitness. Research has shown Carnosine to be beneficial as an antioxidant as well as purporting to aid in autism. Carnosine can provide a balance between burning and becoming tired.

Chitosan is available in capsule form. It is popular in muscle building and in weight loss regimes. chlorophyll and protein. Further benefits include higher metabolism and better respiration. Supplements Taiwan and Japan. This is all currently undergoing a great deal of research as there are scientific doubts regarding the actual benefits and if the theories hold true. It is known as something of a fat attractor.com . All are plants of a similar nature which contain high amounts of Chlorophyll. it’s high vitamin content it can aid in muscle growth by stimulating red blood cell production and dilation of the arteries. asparagus and broccoli and any other dark green. Currently. Consumption of cayenne is largely through diet since it is often used as a seasoning for food.robkingfitness. There is an amino group present in Chitosan that is positively charged. It is available in capsules. 40. powders or tea. It expels the fat from the body as quickly as it attracts it. Chlorophyll Chlorophyll and Chlorella along with wheat grass are basically the same type of vitamin B12. It is a fresh water plant and is considered a whole food that is very rich in caretenoids. which is then eliminated through normal bodily processes. Chlorella Chlorella is a tiny plant - actually a single celled algae - that has the highest chlorophyll content of any plant anywhere. It is an indigestible fiber. Chlorophyll can also be found in vegetables like lettuce. Chlorella can help strengthen the immune system. It is thought to bind cholesterol and fats by capturing them before they can be absorbed due to a positive ionic charge. The high fiber content is good for weight reduction since it gives a feeling of being full.Supplements South America and its composition includes capsicum oleoresin along with potassium and vitamin C. it can be useful for reducing oxidative stress as well as weight loss. For athletes. dried or fresh peppers. enzymes. spinach. Chlorella is available in capsule. and it is said to be able to capture more than seven times its weight in fat. It is a fiber supplement derived from the shells of such species as shrimp and crab. but it is also thought to promote weight loss. It is grown in parts of PAGE 65 www. soft-gel and tablet form and is also found in weight loss mixtures. Because of the high chlorophyll content. 41. Chitosan Chitosan comes from shellfish. And. 42. which means that it binds to negatively charged particles. leafy type of vegetable. There are no calories in Chitosan. which is lipophilic in nature.

and it is thought that the component plays a role in how elastic tissues stay. and this is important since there is no blood supply to the cartilage. Chondroitin Technically known as Chondroitin sulfate. and is an effective neurotransmitter. This replenishment also prolongs the effects of the ingredient. It not only signal cells as a molecule. but is available in many forms of tablets and capsules. and that’s important to lessen the chance of injury during workouts. it is also found in vegetables like apples. During endurance training. and that can effect performance. It not only strengthens PAGE 66 www. It is needed to help digest food along with helping to absorb mineral from that food. Chondroitin provides a structure which allows molecules to move through cartilage. Since plants use chlorophyll to derive their own energy.com . it is highly effective and that makes it an attractive supplemental nutrient for athletes. 44. Choline is available as a pure caplet or capsule 45. beets. The benefits of Chromium as a supplement are important ones. Chondroitin comes from animal cartilage. Choline is traditionally found in eggs. As a scavenger of free radicals. sweet potatoes along with wheat germ and buckwheat. Choline Choline is a component found in many protein and fat containing foods. Because of the supplementation with Chondroitin. and is often taken in the form of lecithin. Chlorophyll supplements are available in virtually every from from tablet to powder to liquid. joint support is increased. It is essential to the body’s blood sugar levels because it helps to produce insulin. Supplemental amounts of Choline can keep the normal balance of the levels. Supplements as well as being an element in most multivitamins. It’s work occurs through a repeating chain of molecules called mucopolysaccharides and it is a relative of glucosamine. the hormone that keeps those levels stable. There has been some research into Chondroitin. Chromium Chromium is a trace mineral that is an integral part of a good diet. soybeans and peanuts amongst other food items. Traditionally found in brewer’s yeast. which is responsible for important events in the brain. tomatoes. their importance is easily translated into human use. meats. and it can also help post workout by its added protection of the immune system. Chondroitin is often combined with vitamin C. memory and focus. Chlorophyll’s ability to stimulate the growth of red blood cells can aid in the development of muscle tissue. the plasma choline levels can be reduced by almost half. 43. it can add more structure to cell membranes. Chlorophyll is also a powerful antioxidant and is found in many detoxifying regimes.robkingfitness.Supplements Chlorophyll is one of the body’s necessities. which seems easier to tolerate than pure Choline. Chondroitin also exists in the lining of blood vessels and in the bladder where they keep blood and urine within proper barriers. It transmits acetylcholine.

Arginine does almost the same thing. While it is a non-essential amino acid. which is particularly important for athletes. and building more muscles. Malate is an apple derivative. It is also found in small amounts in honeycombs. That can create better blood circulation and keep sugar levels in a good range. 48.robkingfitness. it can provide some important biological processes.Supplements the production of insulin. It is available as a pure capsule and is also included in many multi-vitamin recipes. Chromium can also be responsible for more energy. The benefit of Chrysin is that it increases levels of testosterone levels. Citrulline Malate is also known to help reduce lactic acid and ammonia. It can help the body lose weight while developing more muscle mass. Unless one eats an enormous amount of both apples and melons. Cissus Quadrangularis Cissus Quadrangularis is a herbal remedy long used in traditional Indian medicine. It is a member of a species of the grape family. Chrysin is popular with body builders as a way to increase testosterone levels and that means building more muscle mass. and it is estrogen that acts as a signal to the pituitary gland to turn testosterone levels off or on. Supplements It is a rich source of carotenoids. 46.com . The combination of the two can provide many performance enhancing benefits like increased energy and a general sense of well-being. but it is thought that Citrulline Malate increases plasma levels even more and many who have taken Arginine are switching to this product. fat burning. ascorbic acid and triterpenoids. While both testosterone and estrogen are present in both men and women. Citrulline in its purest form consists of a nonessential amino acid found in melons. Citrulline Malate is not that abundant in most diets. Chromium is becoming more popular as a supplement due to most people have a deficiency of the mineral in their diets. but is more commonly used in table or capsule form. The removal of urea 47. and acts toward increasing lipid metabolism and oxidative stress. and is a woody climber found in the tropics. Chrysin Chrysin is a isoflavone that comes from the plant Passiflora coerulea. Cissus Quadranglularis is available as an extract. which are the cell signaling molecules that help to regulate blood flow. PAGE 67 www. Chrysin acts to reduce estrogen levels by cutting down on those signals. and oxygen delivery. Chrysin comes as in a pure form as a capsule and is also a part of many recipe mixtures. Citrulline Malate Citrulline or Citrulline Malate is a compound. It can help to regulate Nitric Oxide. it improves the levels of glucose. While there isn’t a great deal of research on Cissus Quandrangularis. muscle density and power. it is thought to protect the muscles and help with weight loss along with helping to heal soft tissue problems in the joints - such as tendonitis - by delivering nutrients to the tendons.

it is rapidly becoming a popular recipe for building lean muscles and reducing body fat. 49. it will be found as in combination recipes. CLA has properties for effecting the immune system in such a way that it inhibits lean tissues from wasting away due to high levels of cytokines. this extract of a Chinese plant is popular with bodybuilders before workouts as an enhancement. Cnidium Monneri Cnidium Monneri is generally combined with other supplemental ingredients like l-arginine. and it also contains good antioxidant powers for destroying free radicals in the body. It is responsible for the vein popping look that is achieved after intense workouts. which is naturally occurring in very small amounts. CLA CLA is short for conjugated linoleic acid. Supplements based product.com . which means eating less and creating more lean mass. This is a natural process of exercise and an introduction of Citrulline Malate has demonstrated itself to be a protective aid. fish.robkingfitness. which builds up and leads to fatigue. and immune system enhancements. it is a good fat in the form of a structured lipid.Supplements from the body’s system is critical in eliminating the ammonia and toxic nitrogen. Citrulline Malate comes in pure tablet and capsule forms and is a part of many supplemental mixtures. anti-catabolic. vegetable oils. it is thought to be a good way of regulating the metabolism and retaining energy. It can help the body convert food into ATP type energy. Coenzyme Q10 plays an important role in the energy produced during exercise. While CLA is a fat. 50. CLA has shown potential for increasing muscle mass while also reducing body fat as well as having great antioxidant. The Citrulline Malate combination is a relatively new one. Primarily available in soft tablet or capsule form. Coenzyme Q10 Coenzyme Q10 is a compound primarily found in meats. Natural CLA is only obtained in trace amounts but synthesized versions are now manufactured as a more economical and efficient way to ingest higher amounts. While the research is still out on CLA. it may be more effective than some of the strong pharmaceutical compounds. While it is not used in pure form. Because it is a naturally 51. It is a free fatty acid found in dairy and meat products. It seems to provide a service of being able to workout with the same type intensity levels that stay the same from beginning to end of sessions. and it participates in aerobic cellular respiration. GPLC and citrulline malate. and seems promising as a muscle energy supplement. quinone and isoprenyl. It is an oil soluble substance that is found in most eukaryotic cells. By stopping a chemical action in the body that breaks down nitric oxide. It also helps to promote the digestive functions. It can help to promote not only the vein popping but decreases recovery time too. PAGE 68 www. It is an abbreviation for a compound of 1.4 benzoquinone. corn and soybeans.

It serves as a major component of endomysium. it has widespread use amongst athletes for it’s energy producing effects. Produced in all animals.Supplements CQ10 is known to stimulate the metabolism in such a way that it can also provide benefits in weight reduction. it is the most abundant and makes up about 25-35% of the whole-body protein content. Of all the proteins. It plays a vital role in tissue development by strengthening blood vessels. Collagen Collagen is the main protein of connective tissue and occurs naturally in all animals. It is widely found in tablet and capsule form as well as powders. Colostrum comes from bovines and is the first milk like substance that is produced. Cordyceps Cordyceps is a fungi found mainly on insects and arthopods. the immune system and supports glucose metabolism. It also has properties that increase overall antioxidants. Supplements number of beneficial substances which all relate to its original intent for new born offspring. Colostrum Colostrum is a form of milk. bone and cartilage and skin strength and elasticity. As the body ages. Collagen comes in a number of forms ranging from creams to powdered substances to capsules.robkingfitness. tendons. In traditional Chinese medicine it is considered a medicinal mushroom. Proline-Rich Peptotides work with the thymus gland and helps to regulate the immune system. and the vitamins and amino acids work as antioxidants. 52. and it is vital to the structure of muscle development. in fact. The best Colostrum comes from what is known as the ‘first milking’ cycle because the most critical benefits are still intact. it develops sagging skin and wrinkles because of the lack of collagen. It is widely available in powder or tablet form. It is available in pure form via capsules but is also a part of many more complicated recipes. but were. It provides a PAGE 69 www. which in turn creates more energy for the metabolism. It first came to notice by athletes when Chinese runners were thought to be using steroids. Cytokines help to regulate how the body responds to exercise and boosts t-cell activity. strong muscles. Research indicates that it increases ATP:Pi in the liver. it is produced by the mammary glands in mammals during late pregnancy through the birthing process. 53. In supplements.com . It’s real purpose is to provide immediate antibodies and nutrients that start protecting the immune system. Collage is important to the body for a number of reasons but the two primary ones are the maintenance of ligaments. 54. using the Cordycep substance that is completely natural. and it comprises 2% of muscle tissue and accounts for a percentage of tendinous. It is often known more commonly as caterpillar fungus. Within Colostrum are several different proteins that work in different ways. Today.

and fat cells are used more effectively to exert their influence. Cranberry The Cranberry is one of the most versatile foods in American history. promotes speed and strength. has been known as an important food. Available as juices and in cooking. Its fruits and juices are known to be good antioxidants as well as providing acids that can lower the glycemic levels and controls insulin in the process. 57. 56. It work as a performance supplement by developing muscle. Dandelion Dandelion is more known as a bothersome weed on lawns. It is used for making wine. but it is also used as a food or for medicinal purposes. helps make leaner muscles. it has more of an absorption rate and a longer life span than regular creatine monohydrate. It is a creatine monohydrate that has ester attached. CEE is available in pure form as capsules but is also a part of many different powdered drinks. it is also available in capsule or tablet forms. The CEE compound was originally developed at the University of Nebraska Medical Center and is now sold under a number of brand names. and its addition to creatine makes it doubly powerful. a medicinal ingredient and even a fabric dye. Creatine Magnesium Chelate The combination of creatine and magnesium chelate is a traditional chemical addition made to supplements in order to increase energy. and promotes recovery after weight training. it is the addition of magnesium chelate that makes the creatine much more able to become absorbed in the body. A derivative of creatine. which was originally known as a craneberry. Supplements There are several ways that substances can effect the body and the operations of cells. The cranberry is very good for the improvement of overall health but specifically for cardiovascular areas and urinary tracts.com .Supplements 55. It is thought to have lesser capabilities however. The little red fruit. and in the form of cooked PAGE 70 www.robkingfitness. in salads. While creatine is known permit more exertion of strength. It uses fat as a transport means. 58. The esterification of creatine and the presence of esters becomes a significant method. Creatine Ethyl Ester Creatine Ethyl Ester is more commonly referred to as simply CEE. The cranberry comes from a small shrub that grows in wet areas and is indicative to the Northeastern and Upper Midwest sections of the United States. it eliminates what is known as a creatine bloat. It is most commonly available in capsule and powder forms and is still mixed with drinks. The benefits of Creatine Magnesium Chelate are multi-fold. It can help to support endurance. and CEE utilizes lipids to permeate the cell wall and enter the cell directly. It is a valuable drink for urinary tract health too. Cranberries are rich in Vitamin C and potassium. Esterification is a result of an interaction between alcohols and carboxlyic acid. When successful. Magnesium is directly linked to the production of energy. and is an organic compound formed by esterification.

stomach. excessive fat. The purpose of DHEA is what leads it to be called ‘the mother hormone’. It provides benefits against stress and is an especially good antidote to the over consumption of white flour. For the average person. Dessicated liver has an additional attribute. Not only does it support kidney function. It’s that powerful. For athletes. Levels of DHEA are high at birth then drop during childhood and return to peak in young adulthood. pancreas. and concentrated sweeteners. it is useful for supplementing inadequate levels - or anemia - in the body. and it is consequently called a regulator.com . 59. but it is also a very good diuretic. Dandelion is available in capsule form or more commonly as a tea drink. The extract is a great source of vitamin B. It is the most abundant steroid hormone in the bloodstream. 61. intestines and bladder too. dessicated liver is all natural and free of that worry. For instance. if a man’s testosterone levels are lower than normal. DHEA is a natural hormone in the adrenal glands and is possessed by both men and women. Dandelion is suggested as a benefit for the health of certain organs like the spleen. Unlike synthetic iron supplements. the benefits of DHEA is the capacity to build stronger muscles and lower body fat. building a stronger immune system and building stronger bones. DHEA does the same for melatonin. DHEA will convert itself into testosterone to compensate. DHEA is essential to life. DHEA DHEA is a useful acronym for dehydroepiandrosterone. Since it is a natural source of iron it is excellent for muscle building. DHEA also has restrictions on shipment to certain countries.robkingfitness. which can present a danger of overdose. For athletes and especially body builders. folic acid and iron. estrogen and most other hormones. It is the root of the dandelion that performs its medicinal benefits. it helps support normal blood as well as being a good general cleansing product for the liver. Everyone is born with DHEA and it is produced throughout life but in different amounts. Dessicated liver can help to raise red blood count levels and it also stimulates the appetite. PAGE 71 www. the supplement is of great benefit in maximizing muscle gains. Dessicated Liver The type of dessicated liver most valuable to the human body comes from beef cattle. Supplements 60. and it has a multitude of health benefits - and being an anti-obesity agent is at the top of the list. Diindolyl Methane Diindolyl Methane is an anticarinogen compound found in the digestable portions of Brassica vegetables - namely broccoli and cauliflower. Dessicated liver is commonly available in tablet. The dosage of DHEA taken is important and it varies per person so consulting a professional is wise. These plants produce enzymes that form precursors called glucosinolates.Supplements greens. It converts itself to whatever hormone in the body might be lacking. capsule and powder forms.

high blood pressure. Mammals lack this hormone and the introduction of it into the body appears to have an effect toward physical performance. and flavonoids. It contains vitamins E and B12 and is a rich source of iron. China and Korea that has found wide use in traditional Oriental medicine. It controls the ecdysis. proteins and fats. For women. coumarins. It can result in insomnia or headaches if the dosage isn’t correct. Acetycholine plays an important part in general relaxation. and is a naturally occurring exdysteroid hormone. Dong Quai Dong Quai is a plant indicative to Japan. where its purpose is largely to disrupt the development of pests. minor anemia. acetylcholine. metabolites like DIM are good for their properties. and fatigue. It is from the family known as Apiaceae but is more commonly known as the female ginseng. DIM is widely available in either tablet or capsule form. it is responsible for the moulting of insects. Supplements 63. It is wise to start with a lower dosage as some side effects create an opposite effect. crabs.com . and metamorphosis of arthropods. In order to achieve a younger balance. Dong Quai is sometimes helpful for weight loss. When estrogen metabolism is too low in men. phytosterols. It is an organic compound found naturally in fish like sardines and anchovies. DMAE also has a cosmetic application. In large part this is due to the fact that scientists have now worked out how PAGE 72 www. which consist of polysaccharides. and can also promote higher energy levels. Commonly. etc. DMAE as a supplement can increase this sense of relaxation. or moulting. It can also be produced by various plants. It can also aid in reducing the level of bad estrogens and raises the good ones. and serves to tightened the skin when applied topically. DMAE DMAE stands for dimethylaminoethanol.Supplements Research on the medicinal purposes of Diindolyl Methane show that it improves estrogen metablism as well as having a positive effect on the respiratory system. Ecdysterone Ecdysterone is also known as 20-Hydroxyecdysone. 64. 62. For some. it means that estrogen accumulates and there are basic aging problems. ferulate. Because of its vitamin content of E and B12. this can reduce the appearance of aging in the skin. DMAE is available in cream form or as tablets and capsules. For athletes. It is predominantly used in dried root form and is used to treat gynecological problems. the real benefit lies in its abilities to promote healthy testosterone levels. and has an antioxidant aspect to it. Recent developments in anabolic supplement research places more importance on Ecdysterone.robkingfitness. it can also help with digestion of carbohydrates. The plant chemical system contains phytochemicals. DIM is often used to control weight gain. It is related to choline and is a biochemical precursor to the neurotransmitter.

Like almost any herbal remedy coming from plants. And. They are essential for creating energy production. soy oil. 65.robkingfitness. strengthen the immune system. and the effects are marginalized by that. Eggs are a great source of protein and prior to the invention of egg protein as a supplement. It’s available in capsule form or in many nutrition drinks. Supplements 66. pumpkin seeds.com . Egg Protein The protein derived from eggs has always been an important component for athletes. the gains in lean muscle mass are beneficial. Many people prefer the oil for its cost savings.Essential Fatty Acids When essential fatty acids were first discovered. but further research showed that they were better classified with fats rather than vitamins. Echinacea Echinacea derives from a species of herbaceous plants in the Asteraceae family. This had its drawbacks since eggs contain a lot of cholesterol and fat. It is a complex base containing a wide variety of chemicals of various potency and effect. Egg protein. It also appears to have zero negative side effects. It is the echinacea root that is the most potent of the plant. Supplements come in the form of capsules and oil. They are very important and most normal diets don’t receive all of the necessary amount of Omega 6 variety. Ecdysterone seems to provide an almost perfect environment in which perfect muscles can be built by maintaining a positive nitrogen balance and building protein synthesis. Omega 3 and 6 are found in fish. as a protein supplement provides protection from the effects of overtraining and are increasingly popular as a post work out PAGE 73 www. and echinacea runs into that problem. EFA . increases endurance. leafy vegetables and in nuts. they diffuse oxygen into the bloodstream. canoloa. It is more commonly known as purple corn flower.Supplements to extract it in large enough quantity to present as a product. and linoleic. and reduce water retention. improves many bodily functions. 67. Egg protein now comes in powder and other forms from which drinks can be made. stimulates the metabolism. For body builders and other athletes. and since the compound appears to be very safe. which is an Omega-6 fatty acid. Alpha-linolenic acid. it has gained popularity. there can be a lack of consistency when making remedies. hemp oil. There are two types of EFAs. improves nerve functions and in general. they were classified as vitamin F. flaxseed. It is indigenous to North America and was an integral part of Native American medicine use for improving the immune system and warding off infections. Many versions of it on the market contain leaves along with the advantageous roots section. which is an Omega-3 fatty acid. it meant cooking or eating raw many eggs per day. Ecdysterone works an an enchancement for lean muscles. all this seems to be accomplished without the usual hormonal side-effects but tests are ongoing. Essential fatty acids are important to the body for a number of reasons. It now comes as a high potency compound and is highly standardized in quality. and they have provided an easy way for consumption. sunflower seeds.

pectins and mucilages. Egg protein can be purchased in pure powder form. In research. It is classified as a bioactive alkaloid extract. Fiber supplements come as capsules. less calories will be consumed PAGE 74 www. There are two types of fiber. One of the most important functions that Forskolin performs is to increase the thyroid’s hormone production as well as stimulating thyroid hormone release. It also raises what is known as cAMP (cyclic adenosine monophosphate). It also slows the rate that carbohydrates are released into the bloodstream. an increased force of contraction for the heart muscle. which is commonly known as roughage. one finds gums. it should be done with care. they evidence a higher effect. it is also useful as a weight loss supplement. one of the most basic and important cell compounds found in the body. and the other is non-soluble. 68. One is soluble. tablets and in powder form. Currently. and is necessary to body functions. Forskolin is available in capsule form as well as tablets and extracts. in particular. When combined with carb drinks. Evodiamine Evodiamine comes from a plant called Evodiae Fructus. It has been used for a wide range of health benefits primarily due to its properties of affecting the cyclic adenosine monophosphate. there are the celluloses. and works as a type of weight loss substance. Forskolin appears in many weight loss compounds but is also known to have positive effects on both the lungs and heart. The overuse of them can result in the body being less likely to retain some important minerals and vitamins. meaning the body isn’t encouraged to store fat. and the results of that are better circulation. Fiber Fiber comes from the walls of plant cells and is an indigestible substance. This leads to an increase in burning off calories and fat for energy.robkingfitness. 69.Supplements drink. 70. It has been used since antiquity in both Hindu and Ayurvedic medicine. In the soluble category. For athletes. fiber is a way to increase insulin levels naturally. When full of fiber. For athletes. this means an increase in metabolism. and relaxation of the arteries. When using fiber supplements. which is produced by the Indian Coleus plant. meaning that it will dissolve in water. it is available in capsule or powder form. it also contains many other health enhancing elements. Fiber can contribute to feeling full since it isn’t digestible. hemicelluloses. Known to raise body temperature and to influence the metabolism of certain drugs. Supplements from other food groups. and lignin. and has a long tradition in Chinese medicine. Forskolin Forskolin is a labdane diterpene. it has shown itself capable of acting as a diuretic as well as being able to raise the production of body heat while allowing the core body temperature to rest.com . and there are also many other protein products that include them. While most think of fiber as necessary to induce bowel movements. while in the insoluble.

GABA Gamma-Aminobutryic Acid or GABA is a amino acid which is an integral part of the mammalian central nervous system. it is a powerful tool in building powerful muscles. it is grown in most countries. The folate. 73.com . Leafy vegetables are the primary source of Folic Acid. Today. and whose nutrition is depended on by a rapidly growing fetus. Folic Acid Folic Acid is also known as vitamin B9. reduce muscle soreness. and supplementing its presence is considered one of the most important health necessities. Folic Acid is readily available in capsule or tablet forms. It is 74. vitamins and minerals and a high amount of Omega-3 fatty acids. Many opt to use both in their diet regimes. which is a part of folic acid. The use of GABA works in both capacities as well as providing more restful sleep patterns. it is a supplement good for overall better health. which are derived from rice. fat. and it’s a good source of energy. Flax seeds also come in capsule form.Supplements 71. tablet and powder forms. but it is easy to use them in foods or in shake drinks from ground products or powders. and plays a big role in the regulation of muscle tone. Flax seeds contain most of the nutrients. and it that hormone that facilitates the metabolism of fats in the body. that’s the reason that it is harder to lose weight the older a person gets. The vast majority of gamma oryzanol found in supplements are grown and harvested in Japan. For everyone. For athletes and bodybuilders. the hormones which affect the PAGE 75 www. flax seed is an excellent way to reduce body fat. Gamma Oryzanol Gamma Oryzanol is a combination of sterols and ferulic acid esters. Flax Seed Flax seed is a very important and powerful source of fiber. It is the chief inhibitory neurotransmitter for the nervous system. It is very important during periods of rapid cell division and growth and it is required to produce healthy red blood cells and to prevent anemia.robkingfitness. Supplements of paramount importance for women who are pregnant. It is a member of the Linaceae family and is native to the Mediterranean region and India. but it is also contained in many cereals and breads. 72. GABA also has weight loss properties because it stimulates the production of the human growth hormone. Since GABA decreases with age. enhance performance. GABA is found in capsule. But it also contains lignans. Gamma Oryzanol can promote the release of endorphins. but flax seed oil is a concentrated version. corn and barley. is needed to synthesize and repair DNA. and is essential to many bodily functions. The lack of folic acid is known to cause otherwise preventable deformities and diseases. For body builders.

it has become popular as a strength booster along with being a weight loss aid and helpful for post workout recovery. It is also known to help with cardiovascular health as well as helping to maintain a healthier blood pressure. For the athlete. Little research has been done into garlic as a supplement. Ginseng also contains properties that help to increase the efficiency of the immune system.com . It appears to produce a fruit like substance. which usually harden during the aging process. Supplements contain flavonoid glycosides and terpenoids are are used pharmaceutically for memory enchancement. Ginseng The Ginseng is an Asian perennial plant and is traditionally used in Chinese and other Oriental medicines as a stimulant. Research on ginkgo biloba has been extensive. but it is always the root of the plant that is considered the usable portion. That it also helps the body adapt to higher levels of stress and increases endurance also makes it a popular supplement. Consequently. an aphrodisiac. Officially called Allium Sativum L. Ginkgo Biloba The Ginkgo Biloba tree is also known as a maidenhair tree. and keeping the blood vessels elastic. 76. Garlic Garlic is a food. The extracts of ginkgo leaves PAGE 76 www. to treat dementia. and it is a very unique species with no close living relatives. Ginseng performs so many functions and it is as popular for bodybuilders as for the general public. Garlic has been found useful for helping to maintain proper cholesterol levels. but it is really a seed that has a hard shell and a soft fleshy section inside. a spice and one of the most versatile natural medicinal plants that there is. and is considered to be something of a modern miracle remedy. For bodybuilders. Ginkgo Biloba absorbs into the body very easily. Gamma Oryzanol is trigger for the elevation of mood levels. to improve the blood flow and even to ease the symptons of tinnitus. it has its own division in plant classification. As an herb. ginkgo biloba is good for enhancing oxygenation and it supports the heart and promotes healthier blood circulation. it is widespread and there are a number of varieties. 75. it is a part of the onion family and it is grown in most parts of the world. in fact.Supplements pleasure center of the brain. and in the treatment of diabetes. and there is little regulation into the capsules or tablets that are available.robkingfitness. and is consumed either in the form of tablets or extracts. It helps to elevate mood and increase energy as well as being a regenerator after strenuous workouts. It also has antioxidant powers and is said to be stronger than vitamin E in the elimination of free radials from the body. 78. Gamma Oryzanol comes in liquid forms for drinking as well as capsules and tablets. It is widely available in capsule or tablet form and seems to have no detrimental side-effects.

it becomes an aid in building cartilage and also helps in maintaing connective tissue. It circulates in the blood as well as being stored in skeletal muscles. it is a beneficial supplement because certain joints are often overused. It can be found in powder as well as power bars. and it helps in other places in the body by creating a healthier immune system and with the transportation of nitrogen. GKG replenishes and restores the key amnio acids. In strength training. Traditionally used as a post workout supplement. and it does this by increasing production of more synovial fluid. Primarily available in tablet form. It is found in beef. the opposite is usually the effect. beets. cabbage and parsley.com . Glutamine is a cellular fuel for the immune system so keeping its level up during training can be important for minimizing the breakdown of muscle tissue. alpha-ketoglutarate and taurine.Supplements 79. and it is often combined with creatine or HMB for fullest effect. It is basically a product to increase cell production and enhances the ripped and muscular look so sought after. GKG GKG is a dietary supplement. For athletes and bodybuilders.robkingfitness. Glutamine Glutamine is the most abundant free amnio acid in the body. poultry. eggs. which flattens the muscles. who deplete their glutamine levels during intensive workouts. and GKG helps to rebalance the body. Glucosamine Sulfate Glucosamine Sulfate is a type of glucosamine. Glucosamine Sulfate helps to cushion them along with helping to keep them lubricated. and is a molecular building block helpful in the maintenance of joints and their flexibility. wheat. Supplements Scientifically. GKG helps the transport of amino acids and increases the efficiency of the synthesis that is so needed in muscle development. PAGE 77 www. which was designed for weight training athletes. Glutamine is a popular supplement because it is in such demand throughout the body - especially by bodybuilders. 80. Glucosamine Sulfate definitely aids in keeping the joints of the body to move more smoothly. The benefit of GKG is that is helps the muscle cells preserve the alpha-ketoglutarate and taurine. For bodybuilders. 81. Glucosamine Sulfate has no known side-effects. dairy products. and it is one of the few amino acids that directly cross the blood-brain barrier. both of which are critically important to protein synthesis and muscle growth. It is a free form amino acid and exists in the muscle tissue. When glucose combines with an amino acid. and decreases the likelihood of water retention. GKG is a combination of the glutamine precursors. even a small supplement of Glutamine can be valuable to keep muscles building rather than diminishing them. GKG is a natural supplement as all of its nutrients are found in food sources. there is research indicating that Glucosamine Sulfate plays a role in the lubrication of certain cartilage. spinach. It can also improve protein metabolism.

but should not be confused with L-Glutamine. It can promote weight loss. Glycocyamine Glycocyamine is a metabolite of glycine in which the amino group is converted into guanidine. Glutamine is a valuable supplement. Another attribute of GLPC is that it maximizes the muscles by compensating for the the reduced amount of oxygen they receive during heavy workouts. and it has been found that the compound can be converted in the liver into the much needed creatine. it triggers the body to make new muscle from protein in the diet. It is popular and somewhat necessary that it be taken in combination with betaine. It is useful to athletes in a number of ways beyond promoting insulin functions. It works by causing the body to use more creatine. increases the body’s creatine uptake. It is most often found in compound products rather than as a lone supplement. PAGE 78 www. In many supplements.com . and it provides several important functions. 82.Supplements Available in powder and tablet forms. It is an aid post workout in repairing muscles. It is an amazing nutrient when combined with others. It is also good for for detoxing the body of homocysteine. It is available in capsule. and used as a supplement. Glyco-Carn (GPLC) GPLC stands for Glycine propionyl-L-carnitine. not everyone responds to it equally and that has been a concern amongst bodybuilders. it acts as an energy producer in the transport of fatty acids and as waster remover from the mitochondria. 84. It is a precursor of creatine. While creatine is a powerful substance. Supplements GPLC also has very good antioxidant effects especially against superoxide radicals. and makes muscles appeared more prominent or popped. tablet or powder form. Glycocyamine study is a result of that disparity. but does not help the body create it. Guanidinopropionic Acid Guanidinopropionic Acid is a synthetic supplement that is known to increase insulin sensitivity and cell volumization in animals. Glycocyamine works for almost everyone as opposed to creatine. It adds to better blood flow.robkingfitness. and there are a number of products on the market that provide this. This serves to keep the body from depleting creatine production in the liver. It is a molecular bonded form of propionyl-Lcarnitine and amino acid. and limits the amount of lactic acid build up. It is considered a good supplement for increasing muscle mass including the heart muscle. It can volumize the muscles and without any bloating usually caused by creatine. 83. the part of the cell known as the power plant for the body. It is a creatine monohydrate analogue and is often a common ingredient in products containing creatine monohydrate. As a supplement. it is added to creatine rather than taken separately. Because it is capable of regulating insulin function.

saponins. For athletes. it has become a very popular herb in modern society.robkingfitness. 88. 86. It is sometimes known as a May Day flower. With Guggulsterones. it is often used for weight loss and to strengthen the heart muscles by supplying additional oxygen to the muscle. 87. The steroid is excellent for weight loss because Guggulsterone directly effects the thyroid through enzymatic mechanisms. it is also consider a good weight loss aid. HMB HMB stands for beta-hydroxy betamethylbutyrate. As an aid to lower cholesterol levels as well as reducing water retention. and it is a metabolite of the essential amino acid leucine and is synthesized in the human body. glycosides. Hawthorne Berry The Hawthorne Berry is an herb originating in the Mediterranean.com . It was thought to be good for fertility. The net result is burning more fat. it is important to buy only the purest extracts as poorer quality versions produce little or no effect. It is an herb called Commiphora Mukul and is grown primarily in India. Gynostemma Gynostemma is similar to ginseng. and is found in the resin of the guggul plant. Gynostemma is a part of many supplemental compounds. and can add more strength and endurance to the body. where it assists in oxidating liver cells. but in modern supplemental medicine. and boosts the immune system by increasing the number of red blood cells. The Hawthorne Berry extract is commonly found not only in capsule form but in many supplemental compounds. proanthocyanidins. and at full effect causes the body’s temperature to rise and perspiration to occur. Its resin has been used as a part of Indian medicine for thousands of year and exhibits some interesting effects on the human body. tannis. Guggulsterones Guggulsterones is a plant steroid. This happens because the thyroid is stimulated and it begins to produce more hormones like thyroxin. It protects the immune system from stress. Another effect is on the complexion and it seems to work well for the skin also as a result of the thyroid. It also helps the digestive system via the liver functions. and is a Chinese herb. Because of its ingredients. its properties are important to cardiovascular functions. and this in turn has a big effect on metabolism. Haw or White Thorn and has been used in ancient medicines for thousands of years. It was developed as a nutritional supplement to aid in building body PAGE 79 www.Supplements 85. Many Guggulsterones of an inferior quality will appear yellow in color when the powder should be brown. It is also legend in celtic folklore as well as in Greek and Roman medicinal practices. Gynostemma can aid in the effects received from overtraining. Supplements Beyond its ability to protect the immune system. It acts as a super oxidant. The Hawthorne Berry is an excellent course of vitamin C. and flavonoids.

Supplements 90. which in turn. While no one is really deficient in HMB. Norepinephrine is a hormone that energizes the body. and has only been on the Western market for a few years. it is commonly found in grapefruit. and trimming of extra fat. and Humanofort helps with that. and it stimulates the release of norepinephrine in mammals. it basically helps with food cravings. Long used by African tribes for suppressing hunger along with increasing energy levels. In nature. and when this happens the weight is not only lost but stays off. it is now popular as a weight loss supplement.com . As a supplement. Hoodia comes in pure form as capsules or tablets and is also a part of many weight loss mixtures.robkingfitness. it has become known primarily as a weight loss aid because of its ability to stimulate norepinephrine release. Humanofort Humanofort is extracted from the embryos of chickens and is a peptide. So. which works in much the same way. For all of its properties. Hoodia Gordonii Hoodia Gordonii or Asclepiadaceae is a type of milkweed that grows in Southwestern Africa.Supplements mass and to decrease muscular breakdown. It slows the digestion of food and makes it easier to lower the overall caloric intake because of a feeling of fullness. It is one of the more effective weight loss supplements because it seems to reset the body’s set-point for weight. Research says that Hoodia Gordonii works by sending messages to the brain that tells the brain that the stomach is full - even when it isn’t. Hordenine is available as a part of many weight loss recipes. burns more fat. 89. When compared to sugar. it is increasingly popular for older bodybuilders and weightlifters for increasing the levels of hormones. 91. Hordenine Hordenine is a phenylethylamine alkaloid with antibacterial and antibiotic properties. the proper level hormone of production paramount is in importance. It also helps PAGE 80 www. it is thought that Hoodia is thousands times more powerful with the same type of signals. the addition of it to a diet can help strength building. When this happens it creates energy. It is produced by various species of cactus as well as in some grains and grasses. alfalfa and catfish and is often sold as calcium salt. For strength training and building muscle. HMB is available in pure form as capsule or tablets. A large part of the weight loss battle. It is lipolytic and frees lipids from adipose tissues. HMB plays an important role for many athletes in the synthesis of muscle tissue because it seems to burn fat along with building muscle in direct response to exercise. It is a string of amino acids that exhibits qualities of building strength and mass. It also helps support the immune system and creates an environment within the body where muscles can be built more easily.

92. and is considered a good supplement for training. Hydrolyzed Whey Protein Isolate Hydrolyzed Whey Protein Isolate comes from Whey protein. DNA. Hydrolyzed Whey Protein is a way to increase 94. which are the building blocks of the body. It comes in pure form as well as being an additive to other supplements. When it is hydrolyzed. acts as an antioxidant.Supplements support an healthy immune system. Humanofort comes in pure form as capsules and is also an ingredient in supplemental compounds. and it does have neuroprotective properties that are used in spinal cord injuries due to its abilities to improve axonal rewiring. non-sulfated glycosaminoglycan that is widely distributed through out the connective. It manages to hasten muscle repair. It is primarily located in the synovial joint fluids. 95. and is found in beans. provides the type amino acids that build muscles. Inosine has long been tried as a supplement to improve athletic performance. oranges and wheat bran. the eyes and the heart valves. epithelial. For bodybuilders is can have a positive effect on the amount of physical strength and energy produced during exercise. the protein is easier to absorb and they are less allergenic than other forms of whey. It is a simple carbohydrate and works in a variety of the body’s metabolic processes. Inosine Inosine a is nucleoside formed when hypoxathine is attached to a ribose ring via glycosidic bond. and RNA. It is essentially a protein that is a natural occurrence in the human body. It comes in pure form as well as being a component in many supplemental compounds. cantaloupe. It can help eliminate some of the additional stress that is caused to the joints from heavy workouts. it is important to all athletes. It is broken down into peptides. Supplements proteins without having to drink mixtures of raw eggs and milk.com . PAGE 81 www. and is a good means of recovering more quickly from strenuous workouts. Inositol Inositol is a vitamin from the B-complex family. supplementing via Hyaluronic Acid is now popular. It acts as an antioxidant as well as acting to retain water. and is easy to digest. and neural tissues. a liquid that is a by product of cheese production. Hyaluronic Acid is a primarily component of cartilage.robkingfitness. Hyaluronic Acid Hyaluronic Acid or Hyaluronan is an anionic. It also helps to form ATP. It is the type of protein that works toward muscle building and losing weight. Since hydration is so important to muscle growth and the immune system. nuts. It comes in many forms including powder and power bar type snacks. Since one of Hyaluronic Acid’s biggest functions is to lubricate and cushion the joints. 93. It helps the body to carry more oxygen without affecting the lungs. and supports the production of normal testosterone levels. which makes it of less bulk and can be much more rapidly digested.

Ipriflavone works to increase lean mass. Ipriflavone works by increasing protein synthesis. Iron also comes as hydrolyzed protein chelate that is called ferritin. Inositol also aids in controlling both cholesterol levels and estrogen levels as well as assisting the brain cells. For bodybuilders. tablets and powder and are additives into many more generalized nutritional compounds. Iron Iron is a mineral essential to nearly all known organisms. Numerous enzymes in the metabolism process require iron to perform their duties and a lack of iron results in any number of deficiencies that can be critical to health. lowering cortisol levels. but without the side effects. It comes in pure form as capsules as well as an additive to combination supplements. prolong endurance. These things work toward helping the muscles contract more and also to use body fat as fuel during workouts. and the ones easiest to absorb are ferrous succinate. Iron is found in many meats and vegetables but is also plentiful as supplements. Its primary role is as an oxygen carrier within the protein hemoglobin. Coming from the flavone family. This is especially true for female athletes. and making recovery from exercise quicker. 96. to maintain bone density. red meat along with fish and poultry are excellent sources.Supplements Inositol helps the body to form cell membranes and for the proper functioning of cells. it is also popular to use it in stacking with protein supplements. and iron allows a binding characteristic.com . In cells. Iron is possibly the most abundant element on earth and is essential for humans. It also helps in the transmission of nerve signals and to transport lipids. In the diet. which help the red blood cells transport oxygen to various tissues. Since only about 5 to 10% of the iron derived from diets can be absorbed into the body. Supplements companies producing their versions of the supplement. which had many detrimental side effects like salt retention. Inositol comes in pure forms as capsules and in powder form as well. reduce body fat. it is used much like creatine to increase muscle mass. It is a big aid in building lean muscles and there are many PAGE 82 www. iron is stored in the center of metalloproteins and is an essential part of blood. Ipriflavone is relatively new and more and more research is being done on it. Supplements come in the form of liver tabs. It can come in many forms. Ipriflavone produces many of the same qualities that anabolic steroids did. anxiety and depression. and a multitude of problems in the organs of the body. and work to let the body use more oxygen. 97. supplementing iron is common. the intestines and the eyes. capsules. maintain good cholesterol levels. behavioral issues such as aggression.robkingfitness. but tests do confirm its positive powers and its safety. and to prevent osteoporosis in post menopausal women. Ipriflavone is a newer answer to anabolic steroids. While Ipriflavone works well on its own. strength and energy. Ipriflavone Ipriflavone is a synthetic isoflavone that is used to inhibit bone resportion. As a supplement.

lamb and beef but it is also found in egg yolks. and PAGE 83 www. For the human body. Omega-3 fatty acids attached to phospholipids. Krill oil comes in capsule form as well as being a part of many protein mixtures. These changes in creatine are due to the way it is manufactured. grapefruit and papaya amongst others.robkingfitness. liver and adrenal glands and it has been found to possess antioxidant properties. in general. Research into lycopene has found that lycopene containing foods can aid in cancer reduction. fungi. For athletes. Kre-Alkaline Kre-Alkaline was created as a synthetic creatine. The manipulation of the PH level during processing. It is found in tomatoes. Krill Oil Krill oil is made from Euphoria Superba. Lecithin is found in many animal proteins like pork. lycopene and carotenoids. and it protects the eyes. It is considered a phospholipid. Lycopene Lycopene is the red carotene and carotenoid pigment and phytochemical. krill oil is effective in protecting the body’s cells from free radicals and the damage they can cause. In supplement form. Kre-Alkaline comes in many forms but primarily as capsules or tablets. in cardiovascular disease and in macular degeneration. There is also research that proves there is less water retention and there is less build up time for the creatine to work within the body. and astaxanthin. granules and powders and is a component of many mixtures. wheat germ. Supplements 100. Lecithin works to supply choline to the cells and is useful for the movement of fats in and out of their structure. peanuts and oatmeal. which krill oil can do. It is present in the lungs. tablets. and the nervous system from free radicals. Since only certain plants and microorganisms such as bacteria. the bran. it is available in capsules. it has none of the side effects of creatine monohydrate usage. and helps the body absorb more in the form of Kre-Alkaline than in regular creatine. watermelon. Many antioxidants work but cannot cross the blood-brain barrier. Lecithin Lecithin is a generic term used to describe a compound . Krill oil has no after taste and contains higher amounts of astaxanthin than even fish oil due to the algae type that krills feed on. Lecithin is helpful in processing fat faster and better as well as working to improve the functions of many basic organs. and they are responsible for providing a protective shield around cells and giving them a framework. which is what gives tomatoes and other fruits and vegetables their colors. it can help to create more muscle mass while strengthening the immune system. which is an antioxidant. 99. and while it has the same benefits as creatine. As an antioxidant. 101. are important to biological coloration.Supplements 98. soybeans. which is a tiny shrimp like species found in Antarctic waters. The oil consists of three components: Omega-3 fatty acids. which is primarily fatty acids and choline. colon. prostate.com .

Supplements crop and a medicinal component in India. powder and extract forms. Macuna can help to increase the production of the Human Growth Hormone. It is the pods of the Macuna that contain mucunian and serotonin. 102. Known as something of a miracle product. While not a absolute necessity. a legume coming from the tropics. As a supplement. and greatly aids in keeping both muscles and nerve functions normal. and provides an overall feeling of well-being. It can come pure in soft gel or capsule form as well as a component of dietary compounds.Supplements algaes. it is more known for its use as a medical herb. It has been a forage PAGE 84 www.robkingfitness. 103. Magnesium deficiency is common in diets. which is an herb originating from the higher elevations of the Andes in Peru and Bolivia. West Africa and Central America. many bodybuilders take Magnesium in the form of tablets or capsules or as a part of nutritional compounds. For bodybuilders. and a further depletion of it can be caused by gastrointestinal problems like vomiting or diarrhea. Taking it over a long term provides the full benefit. Macuna is available in a number of forms from pure in capsules or as an additive in more complex nutritional compounds. It is similar in appearance to the turnip. Maca is widely available in capsule. and it is needed for over three hundred biochemical bodily reactions. As with any adaptogen - like ginseng - it takes a gradual build up to affect its full strength and properties. give athletes more endurance. and the effects are similar to dopomine. but it can also create more energy.com . can manufacture carotenoids. whole grains. Maca is especially known for its properties that contribute to healthy sexual functions. and that can lead to building leaner muscle and breaking down fat. Magnesium The ions of magnesium are essential to all living cells. 104. the amount that food can provide often isn’t enough and supplements can become a way of adding more to the diet. It contributes to such essential functions as keeping a heart beat steady. While eaten as a root vegetable. Maca Maca is a shortened term for Lepidium Meyenii. Magnesium is found in small quantity in many green vegetables such as spinach. seeds and nuts and for athletes. vitamins and minerals and is considered to be one of the most beneficial supplements available on today’s market. It is commonly known as a velvet bean or cowitch amongst many other more regional ones. bones strong. Lycopene is available in many forms. Macuna Macuna is officially Macuna Pruriens. It is rich in amino acids. it is necessary to either include lycopene through diet or supplements.

blueberries. which are more calorically dense in nature.Supplements Manganese is an essential trace nutrient in all forms of life. Melatonin Melatonin is produced in the pineal gland of the brain. 108. It plays a key role in the digestion of fast. They simply contain less fat molecules than the long chains. In other nutritional supplement form. MCT oil is a combination of caprylic and capric fatty acids and are fatty acids that are the most digestible by the body. Supplements 107. 105. Manganese 106. That means. In a regular diet. cartilage and bone growth and maintenance and health. and coconut oil. Manganese is found in leafy green vegetables as well as some legumes. It has found uses not only as a food but in traditional medical practices as well. Mangosteen comes in forms from capsules to juice drinks.robkingfitness. MCT is obtained from butter. MCT Medium Chain Triglycerides. and these are a much healthier alternative to saturated fats. and originally comes from Indonesia.com . MCT is available in chewable forms or as powder. PAGE 85 www. Xanthones are the most useful part of the mangosteen’s chemical composition. they are excellent for fat burning. Mangosteen Mangosteen is a fruit from a tropical evergreen tree. Magnesium also supports proper skin. muscle energy. it is good to note that the medium chains are easier to digest than the longer chains. They are active plant phenols that can locate and eliminate free radicals. carbs and protein through its support of digestive enzymes. and even for the production of adenosine triphosphate. keeps oxidant levels in check. but it has the same kind of anti-oxidant effects as the pomegranate. Manganese can be found in many forms of nutritional compounds as well as in a purer form. They are similar to the way carbohydrates are digested but encourage a caloric burn off at a great rate. These Xanthones are also being researched for additional properties and their potential for anti-disease effects. and has a direct correlation to the body’s circadian rhythms. The melatonin produced by the gland acts as a signal to regulate the sleepawake cycle by chemically causing drowsiness and by lowering the body’s temperature. Since fat molecules are form in chains. palm oil. or MCT. it is also useful in combating jet lag by allowing the body to get the sleep cycle back in sync. Endurance athletes especially benefit from MCTs as a supplement as do bodybuilders since they aid in being able to increase caloric intake without adding more body fat. The superoxide dismutase enzyme is essential in mitochondrion health and magnesium helps to support the process and in turn. are fatty acid esters of glycerol. It is important for the way the body’s oxygen deals with toxic effects due to superoxides. The human body uses it in many ways including energy production. While used by many as a natural sleep aid. It may be an exotic fruit. pineapple and nuts.

109.com . Supplements 110. and it is known to increase the synthesis of protein. it makes sense that ipriflavone and methoxy would be stacked together for greater impact and there are no androgenic side-effects. While it has always been an aid in enhancing liver health. it is now used by athletes who take other supplements that can take a toll on the liver. Micellar casein is widely available in powder form. the Milk Thistle seed has been used to treat chronic liver disease or to protect the liver against toxins. Because of this processing. they are relatively new to the supplement market. This form of casein protein is able to provide the body with a steady stream of amino acid for a number of hours have having been ingested. It is a casein found in milk and is separated by a filtration system where no chemicals are used.Supplements It also has certain antioxidant properties and considered a benefit to the immune system in general. and vary in their purity.Methoxyisoflavone Methoxyisoflavone is an anabolic compound comprised of ipriflavone and methoxy. It is a natural type of time release. It is found in pure form as capsules and in stack compounds too. Another benefit of Micellar casein is that is helps to prevent muscle breakdown because it releases so slowly and so steadily over a long period of time. It also aids in the recovery from strenuous exercise. Additionally. Methoxyisoflavone is a non-hormonal anabolic and anti-catabonic compound. it works to increase lean muscle mass according to recent studies. For more than 2000 years. They are noted for being a replacement for anabolic steroids. Milk Thistle Milk Thistle comes from a flowering plant from the daisy family. Micellar Micellar casein or Casein protein is an extremely rich protein that digests very slowly. Methoxyisoflavone is often found with a protein addition because it seems to work more extensively and more quickly when combined with it. and that also help build muscles. which is what makes it of interest to athletes. They are a good combination for those wishing to create lean muscle and the compound is safe for both men and for women. Melatonin supplements come primarily in tablet or capsule form and are made from plant and animal synthesis. Milk Thistle contains flavonolignands. making it a nutrient for the muscles that lasts and lasts. 111. which are responsible for its antioxidant powers. it retains the amount of bioactive milk peptides that are so good for the immune system. As a combination. and is native to the Mediterranean region as well as North Africa and the Middle East. which inserted so much testosterone into the body. By being able to work through different metabolic pathways. When taking a number of different PAGE 86 www.robkingfitness.

it is of interest because scientific research has found that when Myostatin is blocked or minimized in the body. It helps to remove glucose from the bloodstream as well as act as a scavenger of free radicals. non-toxic. but it is sold as a nutritional supplement. and appears many places in nature. and completely organic. PAGE 87 www. It is native to Asia. 112. 115. Momordica is found in capsule and powder form. there can often 113. Sulfur itself is found in all parts of the body from enzymes and tissues to hair and joints. NAC is not found in the diet like L-Cysteine and comes only from dietary supplements. MSM MSM. and can boost the immune system by acting as a glutathione precursor. Momordica Momordica is a genus of fruit coming from the Cucurbitaceae family. or Methylsulfonylmethane. Myostatin Blockers are found in various supplements. While a traditional Chinese remedy for colds. or N-Acetyl Cysteine.Supplements supplements. the Momordica can provide the same type of protein synthesis and muscular hypertrophy but without the simple carbs. and Milk Thistle works to build new liver cells and enhance the liver’s recovery processes. For bodybuilders. NAC NAC. Supplements MSM is also a key component in collagen. As with any good antioxidant. Myostatin Blocker Myostatin is a member of the secreted TGF beta protein family. All living organisms contain it in fluid and in tissues. and is also known as a growth differentiation factor. it is now thought to have antibiotic and antiviral properties. MSM is undergoing testing to determine its real value. the synergism that results can place stress upon the liver.com . Africa and Australia and is also referred to as bitter melon. it can act as a supplement to release insulin when carbohydrates in the diet are lower. It has bee shown to be particularly effective after taking courses of anabolic steroids. is a natural source of sulfur. NAC scavenges the body for free radicals. In more modern medicine. That means that if carbohydrate intake is lower for dietary reasons. Often compared to glucosamine and chondroitin as an aid against osteoarthritis. There are now protein supplements called Myostatin Blockers that can lead to double the muscle growth by blocking Myostatin’s activities. is known as an antioxidant. natural In metabolism. It is predicted by scientists to be effective against various types of arthritis and any condition that involves the degeneration of connective tissue. more muscle mass is developed. which helps to form cartilage. It is pure and is nonmetallic. and that’s where it becomes of interest to athletes. thermogenics. It is a protein that regulates how much muscle is produced. It is derived from L-Cysteine and is considered more stable. For athletes.robkingfitness. 114. or pro-hormones. Momordica has been used to treat ailments such as diabetes and indigestion because of its insulin like molecules.

For athletes who use steroids. It removes triglycerides from the bloodstream and tissues. Octacosanol is of special interest to athletes because it increases the body’s ability to use oxygen during exercise. Niacinamide is another form and is more common in dietary supplements. The difference is that niacin can produce a flushing effect on the face and neck when taken in full dose - non time released - and Niacinamide does not. PAGE 88 www. an amino acid. Niacin is available in capsule or tablet form. mushrooms and brewer’s yeast. It is found in eucalyptus.com . many forage and cereal grasses. Niacin Niacin is also known as vitamin B and nicotinic acid. It is insoluble in water. its benefits to bodybuilders is very solid in it s ability to help add muscle. In energy production. and legumes. 116. and is therefore a good antioxidant. A lack of nitric oxide can manifest itself by extreme fatigue and physical weakness. NAC is good for post workout periods due to its ability to lower liver enzyme levels. enzymes break down Arginine. Both are involved in reactions inside cells and help to transport the enzymes that break down fats. but it is most commonly found in protein powders that are supplemented with amino acids. and is also more easily found in foods.Supplements be oxidative damage. including humans. and restore proper functions. It has also gained support for being effective in the treatment of bronchitis because it has the ability to breakdown mucous more quickly than over the counter cold remedies. In order for this gas to be produced. which in turn. and is an organic compound. Several companies make version of Nitric Oxide. Included are increasing the blood flow. NO can do many things. including arginine. proteins and carbs. leafy vegetables. it is essential for healthy nervous system functions as well as for cardiovascular health and the immune system. which delivers more nutrients to the muscles. While the effects of Nitric Oxide have been scientifically debated. tomatoes. increases endurance. Octacosanol has a high vitamin E content. NAC seems to work best ridding the liver of heavy metals. but is also available in many foods such as most meats. and protecting it against damage from acetaminophen use. and it is this gas that acts as conduit for cells to communicate with one another. nuts. Supplements 117.robkingfitness. whole grain products. Nitric Oxide Nitric Oxide is a chemical compound and an important signaling molecule in the body of all mammals. avocados. and releasing the gonadotroptin hormone as well as adrenalin. It is a free form type of gas produced in the body. 118. Octacosanol Octacosanol is a straight-chain aliphatic fatty alcohol that comes from the waxes of particular plants.

Octacosanol also improves muscular strength by preventing the build up of lactic acid. Medical studies have concluded that OKG is capable of preserving muscle protein synthesis while sparing nitrogen. and it can help heighten the levels of glutamine in the muscle cells. however. For athletes. It is supportive of the actions of white blood cells. jock itch. They are known to promote a healthy PAGE 89 www. or Ornithine alpha-ketoglutarate. it is thought to be beneficial in the treatment of athletes foot. Because OKG increases the levels of plasma concentrations (arginine. and there is enough research and medical evidence to show its worth as a natural antibiotic and antitoxin. Supplements 120. Omega-3 are polyunsaturated fatty acids and their name comes from the way they are constructed by carbon-carbon bonding in the Omega-3 position. glutamine. hypertension. it may be their properties that have the anabolic properties.Supplements It also protects muscle tissue and DNA from damage. It can decrease muscle protein. Olive Leaf Olive leaves have been used in traditional and ancient medicine for thousands of years. It is difficult to separate the OKG enough from arginine and others to know precisely whether it works or not. and it is known to greatly effect the cardiovascular mechanisms as well as brain health. and isoleucine). as an additive in many powders and mixtures along.robkingfitness. yeast infections. There has been a great deal of medical study on Omega-3. This part of the olive tree is capable of detoxifying the body by ridding it of bacteria and vruses. proline. Octacosanol is available in many energy tablets. OKG OKG. OKG works according to the metabolic situation. 121. diabetes. It is known. Omega-3 Omega-3 fatty acids are essential to the body. It is a separate element from olive oil. For athletes. As a supplement. and the leaves have their own significant value. OKG may help to increase growth hormones levels. to be a supplement worth an athlete’s consideration during dieting or hard training. Although it has never been understood precisely how the olive leaf works its wonders. while directly stimulating the immune system. lowering of blood pressure and even the reduction of flu like symptons. ornithine.com . is a salt formed as a result of the combination of ornithine and alpha-ketoglutarate. and the body can’t make them so they must be obtained hrough iet r utritional upplements. leucine. but the effect may not be from OKG alone. t d o n s Essentially. 119. There are active fractions called oleuropeins that show amazing antibacterial and antimicrobial functions. it is especially good for boosting the immune system.

124. and are fermented. Oolong has a long history in traditional and ancient Chinese medicine. which is an essential nutrient.robkingfitness. It is a water soluble vitamin. proteins and fats. mustard 125. but when it is used properly in the diet. Omega-6 and Omega-3 need to interact with each other for a proper balance and good health. The caffeine from the tea acts as a stimulant for the nervous system. Omega-9 has to be combined with Omega-6 in order for the to participate in the reactions that form eicosanoids. Thermogenesis is a part of how oolong works. It is available in soft gel form and many oils. Oolong is also available in capsules and caplets. and it is true that Pantothenic is found in nearly every food. Omega-6 Omega-6 is a family of unsaturated fatty acids. when fat is being converted to energy. Omega-3 fatty acids can be obtained through diet with foods such as oily fishes. They are known as essential fatty acids and get their name from being the first bond in the carbon’s spine for fatty acids. As well as being available in tea leaf form. Supplements seed and wallflower seed. It can help bloating and cramps associated with PMS. Omega-9 is also found in rape seed. Oolong Tea Oolong teas are from China. It stimulates the brain. Unlike Omegas 3 & 6. which is a good source of gamma-linoleic acid and is the main component of olive oil and other monounsaturated fats. hemp oil ad flax oil. which also allows better memory function and more focused thinking. eggs. it helps to maintain healthy skin. it actually works as an anti-inflammatory property. they effect the production of hormone messengers. Together. there is an increase in body temperature and excess fat is converted to glucose and subsequently into waste. They are the sixth carbon from the end. Aside from tasting good. and interact with Omega-3 fatty acids.Supplements blood flow as well as circulation. Pantothenic comes from the Greek work meaning ‘from everywhere’. Even the FDA and Food and Drug Administration have admitted that Omega-3 fatty acids may reduce the risk of coronary disease. Omega-9 fatty acids aren’t classified as essential fatty acids because they can be created by the body. hair and nails. In thermogenesis.com . The body converts them from unsaturated fats. It is critical to metabolism and the synthesis of carbohydrates. it can also provide more mental focus. 123. Omega-9 Omega-9 fatty acids is from the same family of unsaturated fatty acids that Omega-3 and Omega-6 come from. and makes fat release into the blood stream as fuel. Omega-6 is generally classified as proinflammatory. PAGE 90 www. which are called eicosanoids. and helps to burn off excess fat. The main component of Omega-9 is oleic acid. and are common components of animal fat and vegetable oil. Oolong can provide energy. It has higher amounts in whole-grains. Pantothenic Acid Pantothenic Acid is also known as vitamin B5. Because of its caffeine content. 122.

concentration and mental alertness. it can help sustain the energy needed for heavy or long workouts. It creates energy. and legumes. In the central nervous system. 126. but it is available in capsule form. Look for Phenylalanine in specific protein supplements. It comes in powder.Supplements meat. especially in older people. and is found naturally in the breast milk of mammals. it comes from plants as a precaution from any disease that could be transmitted by cattle.robkingfitness. Phenethylamine Phenethylamine is an alkaloind and monoamine compound. It is found in mammals. For bodybuilders. It converts into dopamine. Phenylalanine Phenylalanine is an amino acid. it is believed to act as a neuromodulator or neurotransmitter. It has the capability of passing the blood-brain barrier. it is most often sold as a mood regulator and weight loss aid. It also promotes energy. Phenibut is popular with athletes because it relieves stress. which is made up of amino acid L-serine and a lipid molecule. As well as acting to improve memory and cognition. As a nutritional supplement. Phosphatidyl 127. It has a high level of GABA. and effects the pleasure center of the brain. and in the making of ATP. there is usually little reason to use supplements. It was discovered in Russia in the 1960s and was sold as a neuropsychotropic drug to tread anxiety and insomnia. which is responsible for the cell acceleration of the body. but is most famous for being found in chocolate. Phenibut is available as a powder or a capsule. which is a primary signaling molecule of the brain. Phenibut Phenibut is the shortened name for beta-pheylgamma-aminobutyric acid. Phosphatidyl Serine Phosphatidyl Serine is a phospholipid component. it can help maintain a healthy appetite and good frame of mind while keeping PAGE 91 www. Phenethylamine helps to promote and maintain mood. Unfortunately. or from egg yolks. As a supplement.com . lecithin. Since much B5 is obtained from diet. from soy beans. Pantothenic Acid is also involved in the production of red blood cells. 129. It is a source of relaxation and improves mental health. which is a neurotransmitter and which is necessary for sleep. it comes from the cerebral cortex of cattle. It’s effect is not dramatic. it is of interest to athletes because it speeds up the recovery process after working out. Present in the cells of all animals and all plants. It is biosynthesized from phenylalanine through enzymatic decarboxylation. capsules and tablets. but it doesn’t reach the brain as well as the supplements do. there is a lot of Phenethylamine in chocolate. but when combined with other supplements like fat burners or energy products. Supplements the brain alert. 128.

Beyond scavenging the body for free radicals. Plant Proteins come in a number of different forms from energizer powders to capsules. yams and beeswax. PS is found in mackerel. Plant Protein For people who don’t wish to consume meats for their intake of protein. where the supplement is considered something of a panacea. the properties of Pomegranate can also increase nitric oxide production. It can be found in capsule. Pomegranate supplements. pure form or in many compounds and supplements. trout. and is used as a supplement to lower bad cholesterols and increase the good ones. It promotes healthy digestion and overall well being. white beans. Rice Protein. 130. There are three primary plant proteins and each of them is plentiful for Omega 3-6-9. but has become a cultivated crop throughout the Baltic region. Hemp Protein contains all of the amino acids and is considered a type of superfood. powder drinks and in many mixtures. potassium and antioxidant polyphenols. Pea Protein is the easiest of the three to absorb and is good because it will not deposit itself as fat within the body. Asia and the Southwestern United States. plant proteins are important as a dietary aid as well as for vegetarians. It has been a source of traditional Ayurvedic medicine for thousands of years. Find it in capsule or tablet form. unpolished rice and potatoes but is popular as a supplement because so much of it in food never reaches the brain. Supplements 131. veal. aside from juice.com . Policosanol is also found in sugar cane. and keeping the organs and immune system healthy. there are a number of plant based proteins. Since proteins are the building blocks for making muscles.Supplements Serine also seems to prevent muscle soreness as well as having some ergogenic properties.robkingfitness. Policosanol Policosanol is a generic term for the natural extract of plant waxes. and the only research done on it has come from there. delivers many amino acids as well as iron. India. come as capsules. tuna. eel. which helps to relax the blood vessels. Pomegranate The Pomegranate is a small fruit bearing shrub that is native to Iran. which means it is good for aerobic exercise and weight training. potassium and thiamin. It also works to promote a healthy hormone balance. The Pomegranate has a high volume of vitamin C and is a good source of B5. Policosanol comes exclusively from Cuba. 132. phosphorus. beef anchovies. while a complex carbohydrate. It is essential a type of fatty alcohol. PAGE 92 www.

the brain. Prickly Pear Cactus contains a range of alkaloids as well as antioxidants. the heart beat and other critical processes. Potassium Potassium is a mineral that is necessary for all living cells. For body builders. Supplementing progesterone is good for women’s joint functions and prevents water retention and bloating. and as a pivotal element in how nerves fire. but it can also act as an aid for the immune system. and in the placenta during pregnancy. it can aid in the contraction of the muscles. It can improve energy levels. the testicles. the adrenal glands. combat stress. It comes in pure capsule form as well as being a component of several protein or other compounds. less post workout soreness and stress. 135. The flavanoids in the cactus are responsible for healthy enhancing benefits like having more energy. While it is 136. and can help reduce muscular soreness. It is primarily found in stacks and other supplemental mixtures. vomiting and flatulence by keeping dosage within reason. and improves sleep quality. Potassium can have side effects if dosage is too high. Prickly Pear Cactus The Prickly Pear Cactus or Opuntia is the paddle shaped cactus known all over the Southwest and Western States of America. It is a critical supplement when diuretics are used as it helps regulate water balance and the synthesis of proteins. It is a naturally produced hormone and is primarily produced in the adrenal gland. It is a hormone. primarily betanin and indicaxanthin. The Potassium ion is necessary for the function of cells and is found in all animal and plant tissues. It also calms estrogen levels as well as being an excellent conditioning PAGE 93 www. It has been used for medicinal purposes in traditional tribal medicine for hundres of years.com . Pregnenolone Pregnenolone is a steroid hormone.robkingfitness. it is necessary to be careful when adding supplements to a diet. Therefore. and a faster recovery after training. the ovaries and the skin. and helps to control brain functions.Supplements 133. it is important in maintaing a healthy blood pressure. It has seen use in the treatment of diabetes as well as a remedy for severe alcohol hangovers. and is made from cholesterol by cellular mitochondria. SInce fruits contain so much potassium. For athletes. Supplements primarily hormonal. the retina. Plants and fruits have a very high content of it. Avoid diarrhea. In the endocrine system. Potassium is important to the nervous system. It is found in tissues of the nervous system and in areas like the adrenal glands. 134. Progesterone Progesterone is produced in the ovaries. it is used as a booster for hormones. the corpus luteum secretes progesterone as a foe of estrogen. upset stomach. it can also elevate memory levels and motivational levels.

Supplements supplement for the skin. They are more powerful than vitamins C and E and also work to strengthen the blood vessels and to improve the delivery of oxygen to the cells. There is much medical research taking place on the true effects of Pygeum. and with the addition of salt. It is considered a herbal remedy. an evergreen indigenous to several regions in Africa. and other familiar compounds. Pyruvate Pyruvate is a natural part of metabolism. which is a more stable supplement. It is a class of flavanols and is also known as Proanthocyanidin. grape seed. and is especially pinpointed toward enlarged prostates. it becomes pyruvate. boosts performance. it is found in pure capsule form and as an additive to many mixtures. and energy. the synthetics are not. It works to enhance the transport of protein and glucose into the muscle cells and consequently. and red wines. Essentially. Progesterone supplements can be natural or synthetic. PAGE 94 www. but it has been used in Europe for some years. to alanine and to ethanol. Pyruvate helps in the digestive process and is found in many foods. red wine and red apples are all sources. cut.com . 137. cocoa. They type pycnogenol most used in supplements is from a type of pine bark. it can act as an aid in weight loss because it burns fat. the bark produces an oil with components like waxes. Pygeum Pygeum comes from extracts of the bark from the Prunus Africana. As a supplement. Phytosterols. It can help in muscle toning. and it’s principal biological activity is a phytosterol compound known as beta-sitosterol. It is generally found in health food stores. Find pycnogenol naturally through diet or as pure capsules. and is sold as a liquid or in compound mixtures. It is a key intersection in several facets of metabolism. and is made when there is digestion of either starches or sugars. It can also be converted to carbohydrates. There are several active ingredients in the bark. For athletes. 138. to fatty acids. and are valuable in the ridding of free radicals. dark beer. Medical research is also showing that progesterone may be of use in brain damage as well as multiple sclerosis. They all act as antioxidants. and it supplies energy to cells. 139. Supplements fatty acids.robkingfitness. but the substance is also found in apples. Pyruvate comes from pyruvic acid. and it also stimulates energy. While natural progesterone is considered free of adverse side effects. Pycnogenol The use of pycnogenol as a supplements is recent to North America. Cheese. pentacyclic triterpenoids and ferulic esters.

and helps to maintain the levels of other antioxidants. It is known to be a good antioxidant. While most people receive enough Quercetin via food nutrition. and are a good antioxidant source. The Rhodiola rosea extract provides several functions - namely as an adaptogenic. In essence. It closely resembles the Sedum plant. it is now one of the most popular supplements on the market.Supplements 140. 142. add that it seems to help make the memory more acute. and makes it more resistant to stressful situations. 141. Resveratrol Resveratrol is a polyphenol and is produced naturally by several types of plants. Combined with its abilities to help lose fat. It is found in the skin of red grapes and is a constituent of red wine in small amounts. Of the benefits from R-ALA. It is also found as a minor ingredient in many different nutritional and supplemental mixtures. Quercetin Quercetin is a flavonol. Essentially. enables your body to metabolize more efficiently. it breaks down carbohydrates taken in as food and makes sure they are used as fuel and not stored as fat.robkingfitness. onions. Currently. By doing this. it helps the body adapt to stress. it can sustain youth. For athletes. It is available in capsule form as well as being an ingredient in many nutritional mixtures. and that may be the reason it promotes better cardiovascular health. and as a nutritional supplement is primarily derived from the Japanese knotweed. It is found in red apples. Quercetin is considered to be an excellent antioxidant. but is scientifically unproven that when it combines with other polyphenols. and scavenges free radicals in the body. it can be of benefit by stimulating the release of PAGE 95 www. blueberries and others. it is found in capsule form as well as being a component of many compounds. Resveratrol is a part of what is called the French Paradox or the belief that consumption of red wine contributes to better cardio health. Resveratrol is made by chemical synthesis. red wine. it is plant pigment and is responsible for the color of a plant. R-ALA is necessary for energy production due to its ability to break down glucose. R-ALA R-ALA is a form of lipoic acid and the purest form of alpha-lipoic acid. Rhodiola Rhodiola is a genus of the plant family Crassulaceae. Medical research also shows that it has anti-inflammatory properties. supplements in powder or capsule form are available. It is also thought.com . Supplements it seems to have limitless abilities. Rhodiola promotes normalization actions within the body. and is grown in high altitudes of the Northern Hemisphere. It acts as a faux insulin agent and helps the removal of sugar (glucose) from the blood. 143. and is a plant derived flavonoid. R-ALA is also a very potent antioxidant. and is being looked at for a wide range of other health benefits. tea.

Supplements neurotransmitters like dopamine and seratonin and improves mood levels. it is often supplemented. and are helpful for restoring the proper alkaline levels in the body. Ribose is important because the cells use it for energy to create muscle tissues. better digestive capabilities and an overall wellness. They are also loaded with pectin. Supplements 145.com . Ribose Ribose is an organic compound. D and E along with fatty acids and antioxidant flavonoids. it is known to aid in liver health. which is a fiber that supports better cholesterol levels. It is good in drinks as well as in capsule form. can boost endurance. Notably in the the fight against Alzheimer’s disease. PAGE 96 www. There has been significant medical research into Ribose. It is excellent in weight loss regimes for the feeling of fullness that it provides. cardiovascular health and as a neurotransmitter. It is the carbohydrate portion of DNA and RNA. and is thought to closely resemble creatine in actions and characteristics and has started to rival creatine in popularity. and conclusions include that it can enhance recovery in the cardiac muscle. They are also useful as diuretics. Rose Hips also contain a great deal of alkaline. and is a precursor to spermidine and spermine. It is manufactured in the body from amino acids. and they are utilized in capsule form as well as being an ingredient in other nutritional stacks and products. Rose Hips Rose Hips are the the fruit on a rose. 144. Its use as a supplement is relatively new. It also increases muscular energy. and contain large amounts of vitamins C. where the bloom attaches to the stem. and is a five carbon sugar. which is thought to be caused by low levels of SAMe. SAMe SAMe means s-adenosylmethionine. and can get the blood flowing more quickly post training. There are actually eight essential biomers found in Rhoiola plants. it is a substance critical to metabolism. The research on SAMe is just beginning to incorporate some important uses for it. and is a nutrient sometimes produced by the body. and adding it as a supplement can decrease recover time after strenuous workouts. and it what’s left when a rose bloom falls off the plant. For athletes. It can also help to neutralize estrogen compounds. thus being one of the building blocks of life. As a sports supplement. Since the manufacture and properties of SAMe are unstable in the body.robkingfitness. which appears in all living cell forms. and helps the muscles recover. Rose Hips capsule can be found in pure form as well as an ingredient in many vitamin and nutritional compounds. 146. They are found on most forms and varieties of roses. Once it is phosphorylated in the body.

It has been used in alternative medicine for many years. oatmeal. Selenium Selenium is an essential micronutrient for all animals. It comes in capsule forms and is a part of many mixtures. cod. sweet. Saw Palmetto as a supplement has gained in popularity. The sterols contained in Saw Palmetto contain stigmasterol and betasitosterol. It’s Chinese name is wu wei zi. While Selenium is considered a trace nutrient. which means five flavor berry. 147. bitter. Schizandra Schizandra is a part of the Magnolia family and is a creeping. whole eggs. It functions as a trace element nutrient by being a cofactor for the reduction of antioxidant enzymes (it helps to activate these antioxidants) and also toward helping the thyroid gland function. there is much research being conducted to determine whether a deficiency in Selenium can lead to cancer as well as the HIV virus. it has been used to help support liver functions and for hormonal balance. Saw Palmetto has seen use in both urinary tract infection cures as well as showing beneficial effects on general prostate health. and is often compared to Ginseng for its powers of detoxification. tuna.com . or lack thereof. turkey and even white bread. and its extracts are very rich sources of fatty acids and phytosterols. It is available in this type of tablet form as well as being an ingredient in some protein mixtures. can be an issue. it is found in chicken breast.robkingfitness. For enlarged prostate glands.Supplements SAMe supplements are best in enteric coated tablets as its longevity. which means it has the power to resist stress. pasta. beef. 148. sour and hot. It also promotes an ability to workout longer and harder by fighting fatigue. it is thought that it can help to prevent the conversion of testosterone into DHT. Since most cases of an enlarged prostate is a type of benign inflammation. For athletes. woody vine found primarily in China and Japan. brazil nuts. Supplements in traditional Chinese medicine for thousands of years and are considered one of the 50 fundamental herbs. a major factor in the growth of the prostate to uncomfortable sizes. The Schizandra berry is an adaptogen. and promotes natural resistance to mental and physical imbalances due to toxins. In supplemental form Saw Palmetto can be purchased in several different options. 149. It can be a powerful supplement that has many many applications. In Chinese medicine. Some are synthesized to phytosterols and others to fatty acids so it is worth researching the different options and what they accomplish. it is primarily thought of as a scavenger of free radicals and other toxins. In food nutrition. The berries of the Schizandra have been used PAGE 97 www. Saw Palmetto Saw Palmetto is a type of palm plant. It is at the same time salty.

Sesamin oils are thought to be a stimulant free supplement that can aid in weight reduction.robkingfitness. Supplements PAGE 98 www. and research is just beginning into how powerful and helpful Sesamin may be in more ways. The newer products are made through advancements in food processing technology. Sesamin Sesamin comes from the bark of Fagara plants as well as from sesame oil.com . but it recently has become an important and viable sports supplement. It is a dense energy source and not only delivers twice the amount of energy over protein and carbohydrates.Supplements 150. The use of Sesamin is ancient in food flavoring. muscle builder. it helps to increase anabolic hormone production in the endocrine system. Sesamin is essentially a lipd and a fiber known as lignin. It can help to build muscles by boosting the testosterone levels and can reduce cramps after heavy workouts. and performance enhancer. and is known to be a good fat burner.

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