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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
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
robkingfitness. Not everyone understands this and that’s fine. I am more than ok with that fact. It shows that you are very serious about your health and training. I STILL LOVE BODYBUILDING! Every day that new Supplements arrive at my business I am like a kid on Christmas morning. They are meant to be used in conjunction with A. and that you want to learn and improve as much as possible. but more than anything. Proper Rest PAGE 3 www. What is amazing is after all this time. so let me deal with the jargon and the confusion. 1. Sports Supplements are a PART OF THE EQUATION for getting in shape. I like being true to myself. I like muscle. let me be very clear on a few things. Before we dive in. We all face the same decisions every day. I am happy with my choices. eating junk. Sound Nutrition B. I like being strong. Every time I read a new strength training article and learn something. I have been lifting weights since I was 17 and been taking Sports Supplements since I was 18. you don’t look forward to getting off work just to go home. you and I aren’t like most people. It isn’t normal to drink 3-4 shakes a day. and then repeating the process.Introduction Before anything else. I am glad that you are reading this book and you can relate to me. Now 36 years old. thank you for taking the time to show interest in my Sports Supplement Guide. It is my goal to eliminate your confusion and cut right to the chase. you have come to the right place! The Sports Supplement Industry is a very complicated business. and let me help you focus on what works. They won’t work nearly as well on their own. See. If you are like me (and I am sure you are).com . They don’t understand us. Intelligent Training c. and they never will.” It isn’t normal to scrutinize meals based on protein quantity and sugars. I like following my own path — a path you and I share. That’s why I am glad we aren’t like most people! It isn’t normal to get excited on “squat day. But I am glad we are not normal. sit your ass on the couch while watching TV for 5 hours. However. it excites me. If you are passionate about lifting weights and Sports Supplements.
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.
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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.
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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.
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muscles. It is found in the blood as parts of the red blood cells (hemoglobin) and as carriers for other materials (transport proteins). Cover your basics first and then maybe try the newest product on the market. but make sure the basics are covered. It isn’t exciting. I know. lose fat. However. Protein Not very exciting.” you may ask? Simple. and feel better. tendons and ligaments). For me.robkingfitness. It is comprised of the compounds responsible for the biochemical reactions that occur in the body. EFFECTIVE products that can help you build muscle. they don’t sell. we need protein to live. 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. “Why. So. building muscle aside.Rob’s Top 10 Proven Supplements The problem with the basics is that they aren’t “exciting” — and they aren’t new. get stronger. viruses and toxic substances. I am hoping with my recommendations you will forget the newest Nano X Krea whatever-it’s-called and focus on some solid. You won’t see full page ads with Jay Cutler promoting BCAAs.com . proven Supplements are the way to go. PAGE 7 www. WikiAnswers the question: Protein is ESSENTIAL to humans. Essential means that we can’t do without it in our food and in our bodies. called enzymes. basic. Protein is made up of twenty different building blocks called amino acids. arranged in thousands and thousands of different ways. Well it should be and here is why. It is part of the immune system (antibodies) that helps protect the body from foreign invaders such as bacteria. It also helps with digestion of food. 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.
without protein you are not going to build muscle efficiently. 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. Plain and simple. not very much! Personally I don’t even consider protein a Supplement. Not exciting. It’s a food. But getting the quality and quantity of protein required to build muscle and repair tissue… well. do the following: eat lots of QUALITY PROTEIN SOURCES daily. When it comes to Protein Supplements there are a ton of options. soy (not a fan but more on that later)… the list goes on and on. that is when we cross into the Protein Supplement line. egg. hydrolized whey. If you do only one thing in your quest for building muscle. “I eat really good” — to which I reply again with the question.Rob’s Top 10 Proven Supplements Rob’s Review OK. Let me ask you a question.com . So why not give your body the number one thing it needs? Quality protein sources. The first thing I usually ask is. so back to building muscle. “how much protein do you get a day?” Nine times out of ten I get the reply.robkingfitness. But remember that protein is number one. Whey concentrate. “HOW MUCH PROTEIN?” — at which point they realize that they don’t know (and sometimes don’t care). It always shocks me when people question me looking for advice on the newest product from MuscleTech or something they saw in some magazine. 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. caesin. whey isolate.
nutrition etc. and plays an important role in protein synthesis. The more hydrated a muscle. I consider them ESSENTIAL! As in. It’s hard but it PAGE 9 www. “though researchers have known of the use of creatine as an energy source by skeletal muscles since the beginning of the 20th century. But this will happen ONLY if you have adequate protein. Essentially your strength output just goes a bit higher. the better it can perform. rest. 1. “a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle.com . Wikipedia defines Creatine Supplements as. The combination of these three essential amino acids makes up approximately 1/3 of skeletal muscle in the human body. Strength Gains: Creatine is known as a strength supplement. it will help you build more muscle. “athletic aids used to increase high-intensity athletic performance” and states that. Beta K) 3 BCAA (Branch Chain Amino Acids) Wikipedia defines branched-chain amino acids (BCAA) as. to me 8 reps are good but 10 reps are better! 2. 4everFit) • Concentrated Creatine (this looks promising!!) • Kre-Alkalyn Creatine (Purple K. Prolab. I repeat. Cellular Hydration: Creatine helps hydrate muscles. (kreas). It will help you get more reps because you will maintain your strength a bit better.” It goes on to state that. isoleucine and valine of twelve common ones. Rob’s Recommended Creatine Products: • Any quality pure creatine (I like EAS Phosphagen.Rob’s Review Creatine Wikipedia defines creatine as. creatine makes you stronger. creatine was “identified in 1832 when Michel Eugène Chevreul discovered it as a component of skeletal muscle. Try performing a personal best in the gym while dehydrated.” Moreover. you really should consider this as something you use all the time and here is why. It isn’t magic. as well as for supplementation for strength athletes. they were popularized as a performanceenhancing supplement in 1992.robkingfitness. “amino acids having aliphatic sidechains with a branch (a carbon atom bound to more than two other carbon atoms). A ten percent level of dehydration can severely diminish strength and energy. “there are three branchedchain amino acids leucine. BCAA’s are currently used clinically to aid in the recovery of burn victims. Not a good idea. Improved Muscle Building Capacity: Plain and simple. Hey. here is how creatine can benefit your work out.” Rob’s Review Here is why you should consider BCAAs. I actually consider them to be ESSENTIAL.” Boring definitions aside. which he later named creatine after the Greek word for flesh. With enough protein and proper training. GP3. You “can” get protein from food. 3.
When you think of sparing glycogen you probably think of high carbohydrate diets but BCAAs have proven their worth here as well. This means that they may enable you to train at higher intensities for longer periods of time. and almost everyone I have recommended them to loves using them and comes back for more. Here’s what Bodybuilding. Located in the deeper layers of the body under the subcutaneous fat. growth hormone and insulin. There is a noticeable difference when beginning BCAA supplementation in regards to soreness/recovery. “Increased Recovery: Perhaps the greatest benefit to hard-training athletes is the increase in metabolic recovery that follows supplementation. Supplementing with BCAAs may enable you to maintain your training intensity and endurance as energy normally provided by your diet decreases.” 2.” 4. this means faster recovery from exercise induced protein damage (remember your muscles grow when you damage them). that’s really difficult. and a control diet. getting a ton of quality BCAAs. That’s fine and to each their own. In a 4-week study. The wrestlers stayed on the diets for 19 days. This may give credence to BCAAs effectiveness at “spot reducing” the abs. 17. In other words. Even without any of the other benefits of BCAA usage. The results showed that the high BCAA group lost the most body fat. the harder and more frequently you can hit the iron and thus the sooner you can meet your goals. Much of the fat lost was in the abdominal region. 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. For me. PAGE 10 www.” 3. In one study. I hate training without them.3% on average. With increased recovery. However. In another study. 25 competitive wrestlers were divided into 1 of 3 diet groups: a diet high in BCAAs. even in the absence of weight training! Studies have shown that BCAA supplementation increases the hormones: testosterone. “Stimulate Fat Loss: Supplementation of BCAAs has been shown to trigger significant and preferential losses of visceral body fat. “Stimulate Protein Synthesis: BCAAs by themselves have been shown to independently stimulate muscle protein synthesis. well.com has to say about how BCAAs can benefit you: 1. which in turn means faster size and strength gains.com .robkingfitness. I know a lot of people won’t put BCAAs on the top of their list. Anyone who has ever been on a very low carb or low calorie diet for extended periods can definitely appreciate this.Supplements can be done. 2 groups of climbers were divided into a BCAA supplemented group and a control group. they have shown the ability to induce muscle gains. a diet low in BCAAs. they are essential. this visceral fat tends to be resistant to dieting and is hard to lose. which provides the body with glucose after glycogen stores have been depleted. “Endurance: BCAAs can serve as a donor of nitrogen in the formation of l-alanine.
functional and “strong like bull. It’s even harder to come back after an illness without losing a ton of strength and size. Here’s why. with the most common source being deep-sea. they must be obtained through the diet or supplementation. In part this is because they can sacrifice themselves as fuel. much less grow. With less muscular protein being broken down by the body during training. thus sparing muscle protein. In order to do this. BCAA supplementation was found to induce anabolism and nitrogen sparing so the subjects burned body fat instead of lean muscle mass. which in turn can help improve recovery and lessen the damaging effects your exercise sessions may have on the body. In the fall of 2004. the cardiovascular process becomes more and more compromised. cold-water fish. after examining years of convincing studies.com offers a succinct and thorough understanding of EFA (fish oil): We refer to essential fatty acids as “essential” for a reason. 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. despite the body’s inability to manufacture its own supply.” 6. they suppress the use of muscle proteins for fuel. In addition to this. 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. 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. When you train at high intensity or high volume you risk immune suppression and infections. This is especially significant when you consider how selective the FDA is in announcing qualified health claims. thereby sparing the breakdown of muscular protein. “Boosting Immune Function: Remember if you’re sick it’s hard to train. As the amount of saturated fat begins to outnumber the unsaturated reserves. In short. PAGE 11 www. The body is constantly repairing itself from cellular damage. “Anti-Catabolic Effects: BCAAs probably exert most of their anabolic effects through anti-catabolic activity. the BCAAs help prevent a catabolic state in the body.robkingfitness.com . By supplementing with BCAAs you’ll help reverse glutamine loss which is essential for immune function. the FDA approved the use of a qualified claim for omega-3 EFA.” 5.” Rob’s Recommended BCAA Products: • Xtend – Scivation • Surge – Biotest • Chain’d Out – ALRI • BCAA Caps – Optimum Nutriton Supplements Fish Oil Bodybuilding. it needs a large supply of polyunsaturated fats capable of constructing cell membranes that are elastic. EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid). They are vital to human health. Fish oil contains two of the most healthy and biologically active fatty acids.” This makes it easier for the heart to return to a normal resting state. For this reason.
Other than injectable formulations. pregnancy. immune system function. astilles. or drugs.com . Such preparations are available n he orm f ablets. joint health and migraines just to name a few. Really if you are going to get fish oil. apsules. I have been using them constantly and have always recommended them as a staple product to most of my customers. recovery. i t f o t c p powders. Simply put. Rob’s Review Personally I LOVE fish oil! After reading that Charles Poliquin recommended them many years ago. as determined by the Food and Drug Board. I will post a full review on my blog www. A lot of people may think they are saving money by getting it cheaper. Another thing to always consider is the quality and source of your fish oil. skin.Supplements The benefits of omega-3 fish oils don’t stop at the cardiovascular system. which are only available and administered under medical supervision. Trust me.robkingfitness. Multi vitamin supplements are commonly provided in combination with minerals. mood. spend the money and get quality. I buy QUALITY fish oils. dietary minerals and other nutritional elements. PAGE 12 www. but I personally do not trust the quality of the lower end (ahem junk) fish oils. hormones. vision. liquids and injectable formulations. 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. I may even try Poliquin’s super high dosage of 20-40 grams a day. however. Rob’s Review Here is my take on Multi Vitamin/Mineral Supplements. and does not present a risk of adverse health effects. multivitamins are recognized by the Codex Alimentarius Commission (the United Nations’ authority on food standards) as a category of food. I don’t buy junk Walmart or Costco fish oils. well worth it. where each vitamin and mineral is included at a dose below the tolerable upper level. TAKE THEM. 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. If I do. RobKingFitness.com. it is well.
liver disorders.com . iron.” Of that 50%.” What is contained in green food supplements? “Green food supplements are made from super green foods which help to alkalize. minerals and enzymes it desperately needs. bleeding gums. Rent the movie Food Inc. magnesium. energize and nourish the body’s cells along with balancing the body’s pH level. Every day when I consult with people to help them with their diets. and we don’t eat NEARLY AS WELL as we like to THINK WE DO.” • “Chlorophyll which is contained in the green part of plants has been found to aid in the healing of intestinal ulcers. potassium. You will thank me later. calcium. Most Supplements people don’t think twice of the Starbucks latte for $5. niacin. most tell me that they don’t “need” a multi vitamin because their nutrition is good. I hear a lot of “I eat well. It will scare the shit out of you! So let’s cut to the chase. but for now let’s just say that most of the food we eat isn’t as good for us as we believe. contains vitamins A and C.Supplements That is a little short but you get the point.robkingfitness. I will make a full blog post about this down the road. asthma. Providing these through diet alone can be quite difficult so these supplements are well worth taking. Yes.” 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. A good multi vitamin is essential to have. It’s your HEALTH and your BODY and you only get ONE BODY so why not make it count. Most foods we eat that come out of microwavable boxes or frozen containers are not that good for us. and burns. Look. riboflavin. thiamine. eczema. 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. 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.” • “Alfalfa which is one of the most mineral rich green foods.” PAGE 13 www. gastritis. here is the deal: we are creatures of habit. For the sake of 1-2 dollars a day you can have a fantastic multi vitamin. today isn’t a good day” or “today isn’t as good as my normal day” type responses. Invest in a quality multi vitamin. Listed below are some of the main ingredients contained in green food supplements. constipation. I always ask “do you take a multi vitamin?” At least ½ of them reply with “no. and phosphorus which are all needed to maintain a healthy body.
etc. however. take a Greens Supplement.” • “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. And they work! No doubt there. By giving your body the proper nutrients to perform better you turn your body into a high level machine. 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.” •“Wheatgrass is another of the super green foods which helps to create a very unfavourable environment for bacteria. Unless you are eating salads and veggies 6 times a day.” • “Tumeric root is an antifungal and an antiparasitic. protein. 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. Kelp is a rich source of vitamins and minerals and this seaweed has been used in the treatment of underactive thyroid problems. This is a very powerful antioxidant and has been shown to help with diabetes. Most people when looking to build muscle and burn fat focus on the big Supplements — creatine.” • “Kelp is a seaweed that is used in green food supplements. It helps to cleanse the blood and has been used in many herbal medicines. Supplements Rob’s Review My thoughts on green supplements are as follows. fat burners. let me rephrase that: even IF you are eating salads and veggies 6 times a day.” • “Green Tea is also used.com .Supplements • “Barley Grass is another of the super green foods used in these all natural food supplements. but far too many people neglect the importance of GREENS and the positive impact they have on your body. So instead of just functioning.robkingfitness. should be to start using them and see the difference for yourself. Actually. Your goal. you are PERFORMING! I can’t say enough just how beneficial a quality greens product is.” 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. Barley Grass is a source of chlorophyll and it supports the body’s immune system and helps with cleansing.
B6. The proportion of ingredients generally used in products is 20-30 mg zinc. B12. Although drinking water re-hydrates an athlete. The product PAGE 15 www. ZMA is a combination of two minerals. more than 50% don’t meet the U.robkingfitness. It was developed by Victor Conte (founder of BALCO Laboratories in Burlingame.com . According to the label directions. magnesium and vitamin B6. sports drinks or foods high in water such as vegetables are needed to replenish watersoluble nutrients. although studies show inconsistent results. All three of these compounds are important in biological processes. zinc and magnesium. also founded by Victor Conte the 3rd. 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).S. fruit juice. 400-500 mg magnesium and ~10mg B6. increasing the loss of magnesium. and Vitamin B6 or pyridoxine. 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. ZMA is claimed to raise strength levels. government’s recommendation for magnesium. and while studies have shown that most Americans get enough zinc and Vitamin B6. California) and is a combination of zinc. 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. and many other nutrients. The formula is “patent pending” and the name “ZMA” trademarked by SNAC System Inc. folic acid.
are considered weeds. milk. Think of it like fine tuning a high performance car but for people. which bears strong resemblances with the plant today named Latin: Tribulus terrestris or puncture vine. Victor Conte was also one of the guys who were involved with the huge designer steroid bust a few years ago. The flowers are perfect (hermaphroditic) and insect-pollinated. The science behind them is pretty gray at best. a widespread weed and also the source of a dietary supplement. longipetalus. Some. but I just do. the reason being that calcium blocks the absorption of zinc. and my sex drive goes up. my energy is better.Supplements should not be taken with calcium (cheese. One thing he noticed was that most athletes due to training and sweating were deficient in zinc and magnesium. A derivative Roman era (Latin language) name for the weapon known in English today as the Caltrop. notably T. with fivefold symmetry. etc. T. but some grow as annuals in colder climates.).com . T. zeyheri. cistoides. Sounds like a must have supplement to me! (Natural PAGE 16 www. and T. my appetite is better. ZMA was first introduced by Victor Conte and his company SNAC Systems. Rob’s Recommended Multi Vitamins Products: • PrimaForce ZMA • Optimum ZMA • SNAC Sytems ZMA Supplements Tribulus Based Products Testosterone Enhancers) Wikipedia explains Tribulus as.robkingfitness. Pretty simple really. micrococcus. terrestris (puncture vine). My drive is better. Victor was really big on working with athletes and determining their mineral profiles for deficiencies and working with them individually to find their problems. I don’t judge people when it comes to performance enhancing drugs. 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). but it filled a big gap! Considering zinc and magnesium are required to build testosterone they are very important. The ovary is divided into locules that are in turn divided by “false septa” (the latter distinguish Tribulus from other members of its family). terrestris. Tribulus is a genus of plants found in many warm regions. It is really hard to say how and why they work but let me say that I love some of these products. T. Anything he creates is worth looking into. Some species are cultivated as ornamental plants in warm regions. The best-known member is T. Rob’s Review Tribulus products have been around for years now. The guy is a genius and I respect him highly. Tribulus species are perennial. I don’t know how or why. The leaves are opposite and compound.
but sometimes. This is complicated by the difficulty of defining and quantifying cognition and intelligence. derived from the Greek words nous. Almost a little irritated. and concentration. memory.com .” Nootropics are thought to work by altering the availability of the brain’s supply of neurochemicals (neurotransmitters. in most cases. Rob’s Review I was put on to these many years ago. intelligence. enzymes. Corneliu E. or by stimulating nerve growth. or that most people are more concerned with a pump in their arms rather than improving concentration and focus. memory enhancers. attention. Just be sure to have your other basic Supplement needs covered first. Not always. and cognitive enhancers. supplements. 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. by improving the brain’s oxygen supply. nutraceuticals. 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. and functional foods that are purported to improve mental functions such as cognition. If your training is going awesome and you want to try one.robkingfitness. 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. PAGE 17 www.” and trepein meaning “to bend/turn. If lack of drive is keeping you away from the gym try a test booster.Supplements The only drawback is the following. are drugs. or “mind. Sometimes I get oily skin and sometimes some of them can make me moody. Either way I think in a few years these will be huge. Giurgea. I recommend it for sure. The word nootropic was coined in 1972 by the Romanian Dr. and hormones). has not been conclusively determined. motivation. However the efficacy of nootropic substances. I don’t know if it’s that people lack the mind-body connection.
Maybe I was having an off month and maybe it’s a great product. Piracetam’s chemical name is 2-oxo-1-pyrrolidine acetamide. There are tons of other quality Supplements on the market and more being introduced every day. Another thing to note is that not every Supplement works the same way for everyone. But if it makes you feel better.com . improves your workouts. Not every Supplement is going to be 10lbs of muscle in a bottle. it is doubtful you will reap the full benefits.Supplements NB: “Piracetam (sold under many brand names) is a nootropic drug. You never know until you try. If you are using a killer Supplement but going through a stressful time. Here are 5 supplements that might have had promise but just don’t work! Save your money! 1. 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.” The Skinny on CLA: CLA claims that it can help with building muscle and losing fat. It shares the same 2-oxo-pyrrolidone base structure with 2-oxopyrrolidine carboxylic acid (pyroglutamate). it is always important to note it. in small amounts. Feedback is the most important thing to me. CLA: “Conjugated Linoleic Acid (CLA) is a naturally occurring free fatty acid found mainly in meat and dairy products. Piracetam is a cyclic derivative of GABA. the more I can put my view into perspective. or anything like that. I always recommend that people try different Supplements and monitor their progress. Piracetam is prescribed by doctors for some conditions. Everyone is unique and has different factors that impact their lives. Supplements So remember to keep to basic training and solid nutrition.” 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. 5 Supplements That Are A Waste Of Your Hard Earned Money Keep in mind that none of my views are scientific facts. mainly myoclonus. It is one of the racetams. but is used off-label for a much wider range of applications. The main PAGE 18 www. and remember that Supplements are just that — Supplements! I look forward to hearing from you on your personal progress. strength. And I also feel that science can back pretty much anything if enough money is thrown at it. The more people that tell me “product A” is great and “product B” sucked. SUPPLEMENTS THAT SUCK Let me be very clear from the beginning that once again this is just my opinion.robkingfitness. but these are supplements I used that I wasn’t a big fan of. improves your mood.
cholesterol. which is similar to dietary fiber. Soy protein is approved for those who are lactose intolerant. all of which is then eliminated in the stool. If you have bought “Flush the Fat” I have some great swamp land in Florida for you to buy! 2. soy protein can be used instead of flour for cooking. • Did I mention it tastes like crap! (oh and generally mixes like crap).” 4. such as potatoes. • It tastes like crap • It is highly estrogenic (which means unless you want nice boobs don’t consume a lot of Soy). also known as starch blockers.” The Skinny on these products: They DON’T WORK.Supplements purpose of this product is for fat loss. For CLA to work. instead. nuts. 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. and can be used as a meat substitute. Fat Blockers: “They commonly contain chitosan.robkingfitness. bread and pasta. This supposedly prevents the carbs from being absorbed by the body. my fav is NutraSea Fish Oil). Instead.” The Skinny on Soy: It’s not that Soy is really that bad. focus on getting your protein sources from whey. Soy protein is generally very low in or free of fat. Leave soy off of your list. etc. 6. Most pills claim to inhibit between 30 and 45 grams of carbs from being absorbed. NUTRIENTS. Like fiber. Ditch this product. it is guaranteed to block other things that your body needs. they pass through the digestive tract without being digested. If something blocks absorption of fat. producing high protein foods that are extremely low in fat — a bodybuilder’s dream come true! Soy protein is derived exclusively from soy beans. 9.e. i. but is derived from the exoskeletons of shellfish. Instead. egg. Soy: “Soy protein is a complete protein that ranks right up there with the best in the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Even though Soy sounds beneficial here are a few things to consider. Carb Blockers: “Carb blockers. I recommend loaing up on EFA’s. (Omega 3. they are said to pass through the digestive tract and be eliminated. but it also purportedly absorbs between 6 and 10 times its weight in fat along the way. milk. Supplements 3.com . PAGE 19 www. and lactose. it just isn’t very good. you would really need about 4-5 times the recommended dosage. Much more than just an ingredient for a protein shake.
GH levels dictate a person’s height and bone size. I swear by it. Growth Hormone Boosters (GH): 6. more and more people are turning to natural alternatives to drugs for their health and wellness. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6. Generic Zinc and Magnesium: “ZMA The Sports Nutrition Industry is big business.com . Testosterone Anti Estrogens PAGE 20 www. Now there are some that look promising.” The Skinny on GH: Here is the deal. I wake up better. Every day. • Non-chelated forms are generally less bioavailable • Most cheap Zinc/Magnesium products contain CALCIUM FILLER. but these are the ones that pertain to building muscle. I sleep better. I am not a fan of any government making our choices for us. I prefer Optimum Nutrition. There are far more out there. I am knocking GENERIC cheap Zinc & Magnesium products and here is why. the more we have to actually give them some thought and make our OWN decisions. PrimaForce. Calcium blocks the What does Estrogen have to do with Testosterone? There are two major hormones in both guys and gals: testosterone and estrogen. and is an all-natural product that clinical testing suggests may significantly increase anabolic hormone levels and muscle strength in trained athletes. Hopefully this will help you in making choices as to what is worth adding to your Supplement stack. GH continues to regulate the body’s metabolism. I just haven’t seen any proof via customer reviews or personal use that these products work. Be sure to check out my blog where you can also read this chapter online and leave your feedback! 5. but the more that we are allowed to make our own choices.robkingfitness. losing fat and improving sports performance. And when I get more feedback I will be the first to post it up.” The skinny on ZMA: ZMA works. How much it contributes to testosterone. During puberty. I am not sure. For the most part GH is awesome — REAL GH that is — not Supplements that may increase GH.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. There are a TON of supplements on the market. After puberty. Well there you have it. But it does make me feel better! I am not knocking ZMA. notably Helix 24 from RivalUS. Supplements absorption of Zinc & Magnesium rendering your cheap ZMA to be useless ZMA Go for quality. Here are just a few Supplement Categories that exist on the market today. so I suggest you always be sure to do your research and find out what you are taking. This is a great thing. it seems to play an important evolutionary role in human development. While GH is not necessary or critical to one’s survival.
Compare that to endurance athletes who are pretty much totally consumed with carbohydrate powders and you have the opposite. Based on estrogen levels. diabetes. This is where anti-estrogens come in! If you are trying to build muscle and go for a harder. etc. Drugs such as Nolvadex and Arimidex are very popular amongst competitive bodybuilders looking to get super hard and striated muscles. estrogen seems to be a signal to the pituitary gland in the brain.com . 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.Supplements is dominant in guys and estrogen is dominant in gals--duh! But interestingly. • Quality pure creatine (I like EAS Phosphagen. 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. By reducing these free radicals we improve our recovery. • Novadex XT – Gaspari Nutrition • Restore - ALRI • Arimidex HT – BPI Nutrition Supplements contributed to by oxidative damage. they naturally produce free radicals (by-products) which can cause damage. Indeed. But not everyone wants to use drugs. The good thing is that there are some great Supplement Anti Estrogens on the market these days. the pituitary turns testosterone production on or off. the lower the amounts of testosterone that will be produced. reduce i n f l a m m a t i o n . My stance on carbohydrate powders is that Carbohydrate Powders PAGE 21 www. Anti Oxidants are key in building muscle and losing fat. Antioxidants act as “free radical scavengers” and hence prevent and repair damage done by these free radicals. The higher the estrogen levels. you don’t want estrogen! So the popularity of Anti Estrogen Supplements is really growing faster every day. Health problems such as heart disease. macular degeneration. a recent study conducted by researchers from London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25 percent. When our body cells use oxygen. GP3. 4everFit) • Concentrated creatine (this looks promising!) • Kre-alkalyn creatine (Purple K.robkingfitness. denser physique. cancer. Prolab. Beta K) Creatine Because most bodybuilders are caught up with protein powders. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection. carbohydrate powders have taken a runner up position.
Here’s why. they must be obtained through the diet or supplementation.Supplements they have huge benefits as long as you use them correctly. A wealth of studies have been conducted over the past decade on their role in depression. 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”. The benefits of omega-3 fish oils don’t stop at the cardiovascular system. For someone looking to build muscle. functional and “strong like bull. The body is constantly repairing itself from cellular damage. However. despite the body’s inability to manufacture its own supply. • 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. For now I am lumping anything that involves fat loss into one category. recovery. cold-water fish. let’s just focus on the basic premise for a Fat Loss Product.” This makes it easier for the heart to return to a normal resting state. mood. In the fall of 2004. 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. appetite suppressants and more). stimulant free fat burners. most carbohydrates should be ingested post workout. There are many other types of Fat Loss Supplements (thyroid enhancers. immune system function. pregnancy. As the amount of saturated fat begins to outnumber the unsaturated reserves. the FDA approved the use of a qualified claim for omega-3 EFA. This is especially significant when you consider how selective the FDA is in announcing qualified health claims. the cardiovascular process becomes more and more compromised. skin. Any supplement that can help with increasing metabolism. however. after examining years of convincing studies. with a big focus on pre and post workout. it needs a large supply of polyunsaturated fats capable of constructing cell membranes that are elastic. For someone on a low carb diet. you want carbohydrates in most meals. In order to do this. decreasing Fat Loss / Thermogenic Supplements PAGE 22 www. This whole concept in itself is another book. This category of supplements could use 5 sub categories or more.com . For this reason. • 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. vision. 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. They are vital to human health.robkingfitness. We refer to essential fatty acids as “essential” for a reason. joint health and migraines just to name a few.
modeling related jobs etc. Poison 5. and the easy access to poor food at cheap prices. improved muscle gain. for good reason: improved recovery. GH is also rumored to be very big in Hollywood with movie stars. improved healing of injuries. This usually leads to unwanted fat gain. BodyBuilding. There are several categories of diuretics. Cutting water weight to make weight classes in such sports as MMA. WaterShed 3. Judo. There are natural human growth hormone supplements that may help. increasing energy and immobilizing fat can be considered a fat burner. Be cautious when using these supplements and only use them for a short period of time.Supplements appetite. Add to this that most people have desk jobs and work long hours. such as ZMA. Leviathan Reloaded Supplements Aldactone) can be very dangerous. Lipo 6 Black 2. HyperDrive 4. Here is a list of fat burners that I have used and liked. increased fat loss. All diuretics increase the excretion of water from bodies. things aren’t on the same level as drugs — at least not yet. Rob’s Recommended Diuretics: 1. 2.000 a month! For the average Joe like you and me. Shedding of water for such things as photo shoots. bodybuilding and figure competitions. Boxing etc.com .robkingfitness. Consider the rise in obesity rates (especially in the USA). Oxy Elite Pro 6. Xpel Diuretics “A diuretic is any drug or supplement that elevates the rate of urination and thus provides a means of forced diuresis. F 10 7. Diuretics (Especially drugs such as Lasix and GH is the wonder drug that no one really wants to talk about. 1. The Herbal Supplements are not as dangerous as their drug counterparts but should still be used cautiously. This part of the market is huge. GH (Growth Hormone) Supplements PAGE 23 www. Most pro athletes are using GH (yes it is true). This can lead to dehydration which is not a good thing at all. There is a new trend of people using diuretics on a daily basis to keep water low and to look “trim. although each class does so in a distinct way. 1. Wrestling. Lipo 6 3.” What does this have to do with BodyBuilding or Working Out? There are 2 main ways that Diuretics are used in fitness and sports. Taraxatone 2. Oh and it is almost impossible to test for. singers and performers.” This is not a good idea. Ephedrine & Caffeine 8. that’s way too pricey! When it comes to GH SUPPLEMENTS though. Most drug GH Cycles can run between $500-1. Not a bad deal by the sounds of it! The biggest issue is the cost.
com . 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. Being a bodybuilder myself. It has a wide range of functions. My advice with these is to treat them like fish oil.robkingfitness. these types of Supplements seem very hit or miss. weight lifting. 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. Buy quality over price. Some HGH is better than none. I have seen too many cheap Joint Supplements and I am not a fan of them. It is not fun and can really hinder training. I think HGH Supplements have large potential. I would still like the extra kick if I had money to burn. but I don’t know of any right now that are killing it with results. GABA (It has a bad wrap. including detoxification.Supplements But here is what you don’t hear about most human growth hormone Supplements: First. 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. So it is very important to have a good company with a good reputation you can trust. Products I like: 1. I don’t think it’s possible to definitively say that they do or don’t work. They are designed to help the joints in many ways. I believe that to be the case with Joint Supplements. there is currently no way to compensate for the absence of liver function. Scivation Cissus (Personally I swear by this product) 3. Most supplements on the market have NO guarantee that what is on the label is in the bottle. etc. Scivation Elastamine 2. But if you want to try some and give me feedback here are my suggestions. 1. HGH Supplements do not raise levels of human growth hormone if you are deficient. and production of biochemicals necessary for digestion. The liver is necessary for survival. If you have normal levels of HGH already. Some people swear by them and others seem to get nothing from them at all. Based on my own use as well as customer feedback. protein synthesis. They can help heal damaged joints and also help to reduce inflammation which usually leads to pain. but used properly it’s a great supplement) 2. PowerFULL - USP Labs 3. All this leads to wear and tear on the joints. PAGE 24 www. I have always been a believer in individuality and that what works for some people may not work for everyone. then the spike will last about 20 minutes. running. Helix 24 – RivalUS Nutrition Supplements day in and day out. Usually most joint pain is caused from trauma of some sort or from repetitive stress. but 20 minutes of higher than normal levels of human growth hormone has not been shown to cause any benefit by current research.
but females are. more sensitive to the hormone. although small amounts are also secreted by the adrenal glands. In the realm of bodybuilding and weight lifting liver problems can be associated with the use of anabolic steroids. The liver can become stressed by many different factors. PAGE 25 www. 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 detoxification. Raising your testosterone level helps you to gain muscle. caffeinated drinks.robkingfitness. And even though the liver is an essential part of the body. but they are not legal for use. helps you maintain a healthy libido. Liver Care - Himalaya Labs 2. a steroid hormone from the androgen group. smoking. poor foods. Milk Thistle (Any good Company) Supplements Natural Testosterone Boosters Wikipedia defines testosterone as. Cycle Support - Anabolic Innovations 3. enhances your mood. Liver Supplements I recommend checking out: 1. from a behavioral perspective (rather than from an anatomical or biological perspective). testosterone is essential for health and well-being as well as preventing osteoporosis. It lies below the diaphragm in the thoracic region of the abdomen. It produces bile. testosterone is primarily secreted in the testes of males and the ovaries of females. plasma protein synthesis. although fish make a slightly different form called 11-ketotestosterone. In addition. an adult human male body produces about ten times more testosterone than an adult human female body. Instead. Testosterone is evolutionarily conserved through most vertebrates. This can impact the liver but there are many other factors that can play a role in stressing your liver. prescription drugs.com . decomposition of red blood cells. In men. an alkaline compound which aids in digestion. In mammals. including the synthesis and breakdown of small and complex molecules. 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. On average. including glycogen storage. Steroids do a great job of raising testosterone levels. these types of Supplements usually take a back seat to all of the other popular Supplements on the market. and even dieting and weight loss can be contributing factors. Such things as alcohol. the overall ranges for male and female are very wide. However. such that the ranges actually overlap at the low end and high end respectively. 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. It is the principal male sex hormone and an anabolic steroid. via the emulsification of lipids. It also performs and regulates a wide variety of high-volume biochemical reactions requiring highly specialized tissues.Supplements This organ plays a major role in metabolism and has a number of functions in the body. and more. many of which are necessary for normal vital functions. hormone production.
The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers: PAGE 26 www. as increased blood flow will serve to deliver more nutrients to muscles. energy and increase my appetite and positively affect my mood. Tribex 500 – Biotest 4. Personally.com . lungs. liver.robkingfitness. motivation. Products I recommend: 1. there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. Nitric Oxide containing products have continued to be touted by those in the medical profession. Restore – ALRI 5. Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. Each revelation adds to nitric oxide’s already lengthy resume in controlling the circulation of the blood. 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. I find they help my drive.com offers a straightforward explanation of NO2. To produce this gas. Alpha – Advanced Genetics 3. Novadex XT – Gaspari Nutrition 7. regulating activities of the brain. 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). kidneys. as well as the release of adrenaline from the adrenal medulla. Most “nitric oxide” NO2 Nitric Oxide Supplements Bodybuilding. Jungle Warefare – ALRI 6. nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body. and transmits messages between nerve cells. Nitric oxide also affects the endocrine system. enzymes in the body break down the amino acid Arginine. They seem to be great for some people and not so great for others. Bad Ass Mass – ALRI 2. thus helping muscles become larger when subject to stress. 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. Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. Signs of deficiency include physical weakness and extreme fatigue. as well as by athletes looking to add muscle to their frames. It affects the release of gonadotroptin releasing hormone. From a bodybuilder’s perspective. The above quotation states that Nitric Oxide controls the circulation of blood.” Since the above was written in 1996. Despite the claims of some in the supplement industry. stomach and other organs.Supplements Natural Testosterone Enhancers are not an exact science. The fact that nitric oxide increases blood flow should make it of interest to bodybuilders.
Today. forces more blood into the muscles which in-turn.com . and then shifted to products like Ultimate Orange (made by Dan Duchaine for Next Nutrition.Supplements supplements contain the amino acid Argininealpha-keto-glutarate. this started off as products such as Ephedrine and Caffeine. If you do a search online for best pre workout Supplement. you will find millions of search results with dozens of variations of NO2 PAGE 27 www. This process is similar to “receptor mapping” for bodybuilders who use insulin. 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. but no ingredient has had such a huge impact on the pre workout Supplement industry as NO2 or Nitric Oxide. Clear dosing guidelines have not been established. achieving a huge rise in popularity over the last few years. overdose is a possibility.robkingfitness. Nitric Oxide is a vasodilator which when taken in the proper amounts. Nutrex Labs – Hemo Rage Supplements Pre Workout Supplements In terms of bodybuilding Supplements the pre workout Supplement is a relative new comer. Over time the two will converge and you will hit the optimal dose. Bodyculture on the web outlines the benefits of NO2. and increase the dosage until the benefits are maximized and the side effects minimized. 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. note the benefits and the side effects. USPlabs - Jack3d 2. Controlled Labs - White Flood 5. Universal Nutrition – Animal Pump 7. Initially. My Recommendations: 1. assisting in recovery. Dosing with too much arginine can lead to diarrhea. With any amino acid containing product. there are dozens brands of workout Supplements that have taken the old school methods and ingredients into over-drive. BSN – NO-Xplode 4. provides more nutrients to the muscles both during workouts and after. From there creatine-type pre workouts emerged. Take a small dosage for one week. weakness and nausea. VPX - NO Shotgun 6. awesome product!). Gaspari Nutrition - SuperPump250 3. so it is best to do what is known as “tolerance mapping”.
I see a trend with people not paying enough attention to their post workout Supplements. I have used many pre workouts as well as done extensive research on the subject. Surge – Biotest 2. Purple Wrath - Controlled Labs Post Workout Supplements At the moment pre workout Supplements are all the rage. Gaspari Nutrition - SuperPump250 3. Controlled Labs - White Flood 5. Post Workout Supplements are usually designed to aid in the repair of muscle. and for good reason — they work! However. The difference it makes in my overall recovery. reduction of soreness. all claiming to be the best or next best thing since sliced bread. but I try to never have a good workout without paying attention to my POST Workout Supplement Shake. VPX - NO Shotgun 6. Post Workout Products I Recommend: 1. USPlabs - Jack3d 2. BSN – NO-Xplode 4. I can sometimes get by without my pre workout Supplements. replacing of glyocgen. that means that we can’t do without it in our food and in our bodies. supplement. Protein is made up of twenty different building PAGE 28 www. 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. and ability to train the next day is huge. Cell Mass – BSN 5..Supplements Supplements. Universal Nutrition – Animal Pump 7. it would be difficult to state which formula would be the best pre workout supplement.. This is a huge mistake. coupled with the individual’s responses to these variables. this bears repeating: Protein is essential for humans. Since each person is unique and follows their own individual diet.com . Xtend – Scivation 3. Nutrex Labs – Hemo Rage Supplements reduce soreness. but they also add a ton of quality anti oxidants (which we covered earlier).e. reduction of cortisol. Personally. 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. and workout plan. NO Synthesize – VPX 4. i. and shuttling BCAAs and creatine into the muscle cells to Protein Powders Though already quoted in Chapter 4. I love post workout Supplements and I make them a huge priority in my training. gains. and natural sugars (that help reduce cortisol and replenish glycogen). I also value customer feedback highly when considering the products I recommend. Trying to determine which one is the best has less to do with marketing claims and more to do with actual results.robkingfitness. Rob’s Recommended Pre Workouts: 1. and increase strength and recovery. it would be safe to say that there are specific brands that do stand out from the pack.
Otherwise I always try to get quality food and a lot of my protein from protein supplements.Supplements blocks. 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. and toxic substances. but having them day in day out is not a great thing for your fat loss quest. it makes up the compounds that your body used to make the biochemical reactions occur in your body. tendons. Be sure to have a solid nutritionally sound Nutrition Plan and use bars as a back up.” 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. muscles. viruses.com . As much as I personally love them they are still glorified candy bars with protein added. and ligaments). as a whole (bones. It also serves to build strong structures in the body. called amino acids. In summary without protein you are not going to build much muscle. and it is part of the immune system (antibodies) that helps protect your body from foreign invaders. Every cell in the human body contains protein as part of its structure (cell membrane and other structures). So remember to always pay attention to getting QUALITY food protein sources in your Nutrition and then Supplement with Quality Protein Powders. “Protein bars are formulated to be the perfect meal. It also helps you digest your food. 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. 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. I have them in my gym bag and in my jeep in case I am stuck for a snack. huh? Protein bars can help you get the protein you need on a daily basis and also help curb the cravings for sugar.robkingfitness. arranged in thousands and thousands of different ways. My Recommended Protein Bars: • Oh Yeah Bars - These just taste so good! • Supreme Protein Bars - A little high on the fat & calories. called enzymes. It’s more economical and generally a better source of protein. it is found in your blood as parts of the red blood cells (hemoglobin) and as carriers for other materials (transport proteins). all wrapped up in a quick and easy bar. So one every few days isn’t bad. such as bacteria. consider these a treat • Zone Bars – I like these for a light snack.
Supplements Sexual Performance/Enhancement I know this doesn’t exactly fall into the category of Sports Supplements. These sleep products are designed to help you get a better. and plain old rest can cause your body to essentially “stress out” and not adapt.robkingfitness. In terms of sexual performance drugs. or faster. Sleep Enhancers Not getting a good night sleep? Sleep can affect almost everything in your everyday life including energy levels. those such as Viagra and Cialis will more than likely soon be banned by the IOC for Olympics. headaches and even heart disease. deeper sleep. 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. This means I do not engage in anything that is draining on my body. stronger. This stress actually makes you worse! So it’s always important to schedule proper rest times in your workout. however. constantly stressing your body and not giving it adequate food. when we workout we cause stress to our bodies. but there are many Supplements to choose from. minerals. yoga or Pilates will only benefit your recovery and reduce your stress.com . alertness. Activities such as hiking. your body will respond. Personally after about 6-8 weeks of weight training. swimming. 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. PAGE 30 www. too much stress can negatively impact your health. panic attacks. contributing to insomnia. but in actuality it applies more than you think! Anything that can improve blood flow can essentially be considered an ergogenic aid. This does not mean I engage in nothing at all. whatever the stimulus. nutrition. I like to take a full week off and perform ACTIVE RECOVERY. Depending on the demands placed. our bodies can get bigger. and even your progress in the gym! Getting a good night sleep is not only important for reaching your fitness and physique goals. longer. However. but is required for optimal health. Essentially.
companies have all these top sponsored athletes that they have to pay.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. Just one glance at any fitness or bodybuilding magazine and you will be flooded with images of monsters lifting crazy weight. If you look at most pro bodybuilders they sleep from 8-10 hours a day minimum. But sadly enough. Considering that one full-page ad in say. I am a marketing guy and I love it. “new and hot” is always king. 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.com . but always do your own research as best you can with new ingredients and products. I hate to single out a company but I think MuscleTech is the worst offender and I hate this practice. I always recommend that people do some research when it comes to the newest Supplement on the market and for a few reasons. touting the new Supplement. PAGE 31 www. On top of that. it sells! Just think — Mr. might cost thousands of dollars. All this adds up to big expenses and big expenses need even bigger sales to maintain growth. not the advertising budget of the company selling it. MuscleMag. Nano XYZ. I have no problem with this. veins bulging out of their skin. Olympia became the MuscleTech Mr. but I like paying for the PRODUCT.robkingfitness. Personally I don’t mind a bit of marketing. 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. Most new Supplements that hit the market are sold more on the basis of their MARKETING and not the actual Supplement. Olympia! I am sure that advertising to that extend isn’t cheap.
com .3 Dimethylamylamine also increases good mood in many users. 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. which you get from animal proteins. and is in some nitric oxide pre-workout drinks such as Jack3d. This creates a slight surge that gives users more energy and focus.3 Dimethylamylamine 1. or DMAA. 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. This is useful for powerful workouts as well as studying for exams. The biggest benefit of 1. However many people’s diets often lack natural creatine. 1. but is not banned in many sporting leagues. Most commercially available creatines have been inefficient in recharging adenosine triphosphate (ATP) - until CON-CRĒT.Supplements As well always be sure to check out my blog www. Creatine is naturally found in the body. The unique and natural molecular design introduces the most potent and bio-available creatine to this process. It is a known athletic performance-enhancer. Concentrated Creatine or CON-CRĒT® Creatine is an essential molecule for the body’s process of making functional energy. resulting in significant strength.com and I will do my best to keep you informed on what I think is worth taking. mass. It catalyzes “fuel” for every cell in the body. as well as giving a PAGE 32 www. Supplements thermogenic (heat-releasing. 1. and what you should stay away from.robkingfitness. yet it only synthesizes 50% of creatine – the remainder comes from foods you eat. and is critical for muscle strength.RobKingFitness. Here are a few ingredients I think you should keep an eye out for. is a stimulant that provides effects similar to a weak version of ephedrine or other amphetamines. It is derived from geranium oil.3 pills can be added to pre-workout drinks that do not already contain it for an increased bump in workout performance.3 Dimethylamylamine usage that increases is it focus and concentration shortly after taking it. Creatine is a critical component of the body’s process of storing and using ATP as energy.3 Dimethylamylamine seems to be very synergistic with caffeine. 1. fat-burning) effect. also known as Geranamine. and therefore supplementation is advised to increase or maintain overall health. endurance and recovery without side effects. Methylhexaneamine. CON-CRĒT can offer major benefits to people who have restrictive animal protein diets (the most natural source of creatine). Creatine helps recharge ATP after it has expended phosphate molecules and becomes 1. and acts on the central nervous system by giving a rush similar to adrenaline. endurance and recovery when exercising. there is usually less of a ‘crash’ than there is with caffeine. as well as a slight bump in resting heart rate.3 Dimethylamylamine. protein synthesis (muscle building) and neuro-muscular function. When taken alone.
and grow as well as or perform faster. Some of the waste can be utilized as energy or stored as fat. Although I haven’t tried it yet. creatine assists by replenishing ADP with a phosphate molecule creating the useful ATP thereby increasing energy output. I do feel that they push the “gray area” of Supplements. Whole food is the better option over protein powders and you will feel healthier. That is another story in itself. “NNU refers to the potential for anabolism where as NC refers to toxic Nitrogen waste such as Ammonia. Low negative waste results in a healthier more predictable growth environment that does not increase systemic or organ toxicity. but most slows your progress before hitting the toilet where it belongs. They seem to take a lot of flak for the problems associated with Venom HyperDrive a year or so ago.com . Urea.6 grams of even the best whey protein?” Robs Notes: All the same. Personally I love Comatose and Hyperdrive. Getting the idea as to why it only takes 1 gram of Humapro™ to outperform 5.. The Fitness Nutrition Info You Must Know To Reach Your Goals HumanaPro Protein from ALRI I am a big fan of ALRI Supplements. 1) Depending upon origin most protein powders have an anabolic to catabolic ratio of 16:8417:83. As ATP loses a phosphate molecule in this process and becomes the bio-inactive molecule adenosine diphosphate (ADP). stronger and recover faster.. I am soon adding to my regimen and I will keep you posted on my results.robkingfitness. Rob’s Notes: Concentrated Creatine has gotten some great reviews from our staff and customers. Nitrates and Nitrites. your growth potential is retarded resulting in recovery and growth inhibition. I am not going to recommend it until I try it and get some feedback but it is worth keeping an eye on. Obviously we are looking for a quality caloric source with minimum waste as well. And you know what? I am fine with that. Uric Acid. 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. A high NNU results in an anabolic environment. It keeps it interesting! If that isn’t cool with you then just don’t buy their stuff. When the waste percentage exceeds Net Nitrogen Utilization from your protein source.Supplements adenosine diphosphate (ADP) in the normal process of work or exercise. maybe I am getting caught up in sales copy but their new protein does look interesting. PAGE 33 www.
Remember too that you don’t necessarily have to keep your calorie intake the same at all times. There is a lot of confusion unfortunately as to what makes up the best nutrition plan however. So the bottom line is that calories must figured out properly if you are to see the results you’re after. 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. 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. It’s only during the repair and recovery process that you actually see training gains being made. PAGE 34 www. while if you’re less active. 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 must get your nutrition in order as well.Supplements Once you’ve made the commitment to getting started with a solid workout plan. the next step is figuring out your diet. If you really want to have a top level of success with your program. so what you absolutely must be sure to get straight. For most people. This is a good range to be in for fat loss and should get you seeing results.robkingfitness. 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. If you’re more active. Don’t find that perfect workout plan for yourself and assume that you’re all finished – that’s anything but the case. 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. If you’re going to put in all that hard effort in the gym. Each person does tend to vary somewhat so the single best way to determine your optimal intake is through real life experience. lean towards the lower end of that range (9 calories per pound). If you can follow these and get them straight. so let’s set this record straight once and for all. One very good strategy if you’re trying to lose weight is to cycle between lower calorie days as well as higher calorie days.com . 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. 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. lean towards the higher end of that range (12 calories per pound). The following are some of the basic concepts that you should remember when devising your optimum plan for nutrition. 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. it’s also going to make your diet that much easier to stick with since you aren’t always feeling quite so restricted. you can feel confident moving forward that you’re headed in the right direction. Plus. 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. Nothing else will matter if you don’t get the calories right so this is the place to start.
while if you’re using a higher calorie intake. but remember a little goes a long way. lobster. While you do definitely have to watch the carbohydrates you’re taking in.com . Source Of Carbohydrates The very first thing to consider is the source of where you are getting your carbohydrates from.5 grams per pound. 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. As for how much protein you should be eating. PAGE 35 www. you’ll want to take that protein intake up to the higher end of 1. Protein is the nutrient that will help keep the metabolism running quickly. egg whites. lean red meat. This is what will support a good level of activity each day and help you grow stronger between workouts. you’ll see that it really isn’t all that hard to get the amount of protein you need. This means selecting carbohydrate rich foods such as brown rice. you won’t need quite as much protein so can use Supplements closer to the one gram per pound range. Then if you can focus most of the rest of the protein throughout the day on solid food sources you’ll be all set. help to build and repair muscle tissue. Ideally you want to focus on as natural. If you’re using the lower end of the calorie range. Here’s what you need to know. quinoa. as well as whey protein powder. the general recommendation is somewhere between one and one and a half grams of protein per pound of bodyweight. lowfat dairy products. etc). It’s vital that you realize that this just isn’t the case. seafood (fish. If you can look for smaller ways to add it to your day.robkingfitness.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. 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. 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. Protein is a must! The best sources of protein to take in with your diet include chicken breasts. if you choose correctly these definitely can be part of an overall good diet plan. 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. 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. This is precisely what you want at this period in time. and help to keep you feeling satisfied be during meals. whole grain breads. 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. Figuring Out Your Carbohydrate Intake Probably the one nutrient that gets the worst rap out there right now is the carbohydrate. 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. shrimp.
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. dietary fats. right? Wrong. Timing Of Carbohydrates Second. 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. this brings us to our last topic to discuss. 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). Remember that when aiming to see fat loss protein should never be cut back (if anything. the next thing to think about is when you’re consuming your carbohydrates. they definitely will help you reach your goals.Supplements oatmeal. How much you should eat in a day will highly depend upon your own body weight. 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). Figuring Out Your Fats Finally. 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. but if you do make sure that you control portion sizes. Volume Of Carbohydrates Finally.com . With dietary fat. there are two very important PAGE 36 www. as well as vegetables will be your best bet. sweet potatoes. 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. it’s to be increased when on a diet) so this means that of the nutrients to get decreased. carbohydrates and fats are where it’s at. Again. 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. So keep these points in mind. 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. If you’re making the right choices at the right time of the day. activity level. Basically. the last thing to know with carbohydrates is that you must watch how many you’re taking in as well.robkingfitness. some people think that fat should be avoided since fat will only turn to fat. the more carbohydrates you will have to consume. and calorie needs as the more active you are and the more muscle mass you have to support. if you can think of only choosing foods that contain a single ingredient (so don’t come from a box or a bag). this shouldn’t be a problem. Carbohydrates do get a lot of negative attention by many but quite a bit of it isn’t justified. You can add in a few pieces of fruit here and there as well. 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. 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. you’ll be sure to be making the proper selection.
A proper diet should be about 90% good nutrition and 10% fun. In addition to that. don’t forget to allow yourself to indulge every now and then. If you want to see best results not only from a body composition standpoint but from a health standpoint as well. 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.robkingfitness.DoubleYourFatLoss. 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. but if you can at least try and keep it to a minimum. also remember that the type of fat you eat matters considerably. First. If you can take the time to get your diet sorted out properly. 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. Finally. I highly check out my Fat Loss Guide at www. 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. nuts. as well as fatty fish. If you play around with these two main macronutrients along the continuum you’ll eventually figure out what works best for 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. then you’ll be fine. so shoot for that range or higher. you want to be sure that you’re focusing on having your fats at a time other than when you are doing your workouts. natural nut butter.com! PAGE 37 www. avocado. Second.Supplements things to note. Obviously you will have trouble completely eliminating all saturated fat since they will be found in small amounts in the animal products you eat. 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). So keep all of this advice in mind. aim to have mostly unsaturated fats and essential fatty acids (omga-3 and 6 fats) in your diet. 15% of your total calories should come from dietary fat. Instantly you should recognize this as a red flag and should seek elsewhere for a nutritional program that fits. Any diet that ever asks you to cut out foods you enjoy completely is a diet that isn’t that well developed. flaxseeds. there is also some flexibility. Some saturated fat is okay as long as it’s in moderation and taken in low levels.com . I guarantee you will not regret it when you notice the much superior results you receive back. 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. Eating fats before or after a workout would be a very unwise decision due to the fact that this will only slow digestion down. place fats with your protein intake during the later meals in the day when you’re not as active. So there you have everything you need to know in order to create a nutritional plan for yourself. Instead. which is precisely what you don’t want at this point. The best sources of fat to eat then include olive oil. This allows you to maintain steady hunger levels and also reduce nighttime eating.
Supplements Bonus: My Top 13 Fat Burning Superfoods By Dave Ruel
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
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
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.
That is. you’re going to give up too quickly. you have to provide your body with fuel. 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. 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. six to seven times. Carbohydrates. you have another thing coming. 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. what you do in the kitchen. Have patience. Some guys will add a couple of extra sets of bench in their workout and call it a day. Work hard and it will come. and fats all must be eaten with each meal you take in throughout the day. Preferably.com . Building a stronger bench is more than what you just do in the gym – it’s what you do in the gym. proteins. Then they expect to see massive changes almost overnight. bench pressing is a particularly hard exercise to develop strength on because of the way their body is biomechanically laid out. So get your highlighters out. If you want to get stronger. Likewise. chances are you have a pretty good idea of what you’re doing in the gym. but once you get your body fired up and suppliments working hard. 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 faster you are going to progress along. let’s get the first aspect squared away.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.robkingfitness. PAGE 41 www. either. you must be prepared to work at it. jot down a few notes. And I don’t just mean protein. the placement of it within your workout program. The more you pay attention to the bench press and designate the time to train it within your workouts. Muscle strength can be slow to develop at first. you’ll be amazed at the strength gains that can be accomplished. If you want to boost your bench. Most people don’t naturally go up and press 200 pounds without putting in some serious work and effort beforehand. get ready to take some serious action. Fortunately. regardless of how your body stands there are a number of different techniques that you can use to boost your bench considerably. If you think you’re going to add 40 pounds to your bench while on your diet to get ripped. and more importantly. and what you do in the bedroom as well (we’re talking sleep here for those of you whose minds just drifted). If you’re strong on bench. Remember too that low calorie diets and making strength gains do not go hand in hand. For some guys. If you don’t.
If you’ve ever felt that your coordination is starting to go half way through the workout. you should be adjusting this. that CNS gets more and more drained.robkingfitness. With each rep you do. So getting back to our point here. and then finish up your week with some back and calves. the next day PAGE 42 www. if you’ve ever had a brutally hard leg-workout one 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. where is the CNS rest coming in? Sure you may be getting your eight hours in at night. Despite the fact you aren’t pairing chest workouts back to back. not muscular fatigue. The CNS is responsible for a number of factors. So back to those body part workout programs.com . you are going to tax the CNS. the only thing that’s going to get it back up to normal again is rest. you are going into the gym and subjecting your body to that same high-intensity stress day after day after day. if you’re in the gym day after day after day hammering your body hard with all that heavy weight.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. While that type of approach may have been ‘in’ during the 70’s. and exercise you perform. This is why. 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. These are two completely different things and must be looked at as such. By the end of the workout. for example. good luck trying to force out some maximum reps. 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. Every single time you go into the gym and subject your body to a stress – in this case. 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. When that CNS is fatigued. however). you could be on an empty tank. Wait – you might be thinking. set you complete. balance and coordination being a big one of them. this in effect is actually CNS fatigue. Supplements So once that CNS is tanked. that was sufficient. Shouldn’t that be enough? Remember though. You always heard that if you gave a muscle at least 48 hours to rest. maximum weight lifting. Another big one is strength generation. you’re giving the chest a full week of rest before hitting it again. arms the following. shoulders on the next. it sure isn’t much time off. now we’ve moved on to full body workouts along with upper/lower or push/pull split workouts. but apart from that. You’d be lucky to do half your usual weight when it’s really facing a serious drain. we’re talking CNS fatigue here. chest on another.
No matter how hard you try and push it. Put it this way. You must give your body the rest it requires in order for it to get stronger or you’re never going to progress along. pick up the 30’s and crank out a set of dumbbell curls. you’re going to get very tired. if you want to be improving your bench – we’re talking this is your utmost priority. but rather it’s that your CNS is saying. Even if you were planning on doing a full body workout and had squats scheduled in. especially where strength is concerned. So right off the top. you’re already somewhat fatigued going Supplements into your chest exercises so right there you’ve reduced the progress you will make. PAGE 43 www. You’re ready to hammer it hard when you hit the gym on chest day. and if your CNS is tired. Second to that. Breathing? – What difference is that going to make? That’s what you may be thinking. Ideally you should have one day off before you perform your chest workout to ensure you’re going in fresh. nothing short of maximum muscle fiber recruitment and force generation will do. very fast. let’s say you were to hold your breath for one full minute and then without taking in any oxygen.robkingfitness. you must look at your program planning structure. If you want to be able to generate the most force possible. So before you make any other changes to your chest workouts to build more strength. Make sure everything is good there first before you consider moving on. No muscular fatigue. Boost Your Bench Tip #2: Power Enhancing Breathing Next up on our list of tips to help boost your bench is breathing. 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. you need to start getting that oxygen into the muscle tissue so fatigue doesn’t set in early. For strength gains though. that ain’t happening. but yet you still feel like you’d rather just get out of there and go home to relax on the couch. it’s also vital that you hit the chest muscle first when you go into the gym for that workout. The same thing applies to your bench. You didn’t work the muscles you were training. If you were to perform squats right off the bat. for many of the same reasons. ‘I’ve had enough’.Supplements in the gym you felt somewhat weak and tired. The answer is plenty. it must come first. How do you think that would feel? Not very good. start by assessing your overall program plan. You would be amazed at how many people – and you could be one of them – hold their breath while doing the bench press.com . It doesn’t take much knowledge about exercise to realize that if you aren’t breathing. It’s not that those muscles are all that tired. How you are breathing while executing each chest movement you perform is going to have a huge impact on your ability to generate strength. no CNS fatigue.
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. While it’s understandable you may be someone who likes to ‘get in your zone’ during your workout. turn on your mp3 player and just crank out the exercises.robkingfitness. What many guys fail to realize is that your performance in the gym is as much mental as it is physical.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. That strong exhale on the way up is what will primarily help you develop strength and push more weight than you ever have before. return back to your previous weight and you may just find it no longer feels nearly as challenging as it did before. 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. having a workout partner next to you can be incredibly helpful when aiming to boost your bench.com . 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. If you’ve never paid much attention to your breathing before. but that’s fine. that’s what we’re going for here. but this is the way to get results. try it next workout. 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. Also note that most guys see the best results if they exhale very quickly in one solid effort. As long as there is a continuous movement of air in and out of the lungs. This may mean for a very brief period at the top of the lift you aren’t exhaling or inhaling. rather than slowly releasing the breath over a period of time. All of us have had those days where you just PAGE 44 www. 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. Supplements Then once you’ve mastered the breathing technique.
Then move to the bench press and see how you feel. 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. What’s essentially happening in this scenario is that the biceps. It’s quite clear that this mental drain has a huge impact on your physical abilities as well.Supplements don’t feel like doing your workout and can’t get your mind into pressing up the heavy weights. For some guys. what you would do is go into the gym and begin with some isolated work for those three muscles. a couple of sets of rope press-downs for triceps. when you have a partner there beside you for spotting purposes. Now let’s address another issue. and triceps. your mind is not going to develop the tenacity to help you push out that weight. the only muscle that’s left to generate any significant force at all is those pectoral muscles. If the bench press is one of the only exercises you’re doing for your chest. then these other muscles will continue to take so much of the stress off the chest muscles and in doing so. if you feel any degree of fear of lifting a heavy weight. 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. So now going back to the benefits of a partner point. PAGE 45 www. all three muscles that will act as helpers when performing the bench press. the chest doesn’t get a great deal stronger. Therefore. As a result. To integrate this principle into your program. Supplements One very good strategy that you can use in your efforts to boost your bench press is the concept of pre-fatigue.com . Let’s dig a bit further. As soon as you remove that fear however (by having your partner spot you). 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’. prevent your bench from increasing to the extent it could be. Do a few sets of bicep curls. 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. muscular fatigue. you hold back. all of a sudden you’ll find you are that much more powerful.robkingfitness. and then do a few lateral raises as well for the shoulders. shoulders. The way around this problem then is to prefatigue these helper muscles so that by the time you get to the bench press. are incredibly strong and are really taking a lot of stress off the actual chest muscles during the lift. Get that spotter by your side and this no longer becomes an issue. you have a lot to lose – like your unbroken collar bone for instance. If you’re working out on your own however.
biceps.Supplements Just do keep in mind however that this not meant to be a long-term strategy. 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. and second.com . 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 sooner you can get back into the gym after that chest workout and go again. namely. Including some proper chest and shoulder stretches in your workout program will accomplish two goals. Supplements is the fact that they have virtually no degree of flexibility. and triceps working for you. 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. 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. 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. One very serious factor that hinders a large number of those training to boost their bench PAGE 46 www. the bench press. If your shoulder joint is very stiff and immobile. the faster you will progress. you’re really going to zero in on the chest muscles and get them seeing greater strength gains. Since we talked about earlier how you should always place your bench press first up in your workout this does go against that advice. Then when you return back to the original setup where you perform bench press first. but again. it’s going to help improve your ability to generate force over the greater pattern of movement. you’re shorting the amount of stress placed on the chest muscles. now you not only have the strong shoulder. First. While it may not be considered the ‘manliest’ of exercises. 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. you are only doing this for a few weeks at most. 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. 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. but more as a way to spark some strength gains and get past a strength building rut. Since the muscles will respond favourably to a higher frequency rate as long as you’re recovering.robkingfitness. 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. you need to think again.
another important point to note is that where you place your hands will also impact how you progress along. In addition to improving your overall grip strength. 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. For some individuals. When thinking about this placement. while if they are closer together you’re going to be primarily targeting the triceps.com .robkingfitness. Since bench press is an exercise that you perform while under the bar rather than over it.Supplements with each stretch and be sure to stretch both sides equally. Moving on. the further apart your hands are (within reason). another good exercise to perform are wrist curls. 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. roll back it down once again. 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. the more you will place the emphasis on the chest muscles. 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. So in addition to performing your chest exercises. so you really don’t want them anywhere near your regular workouts if possible. 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. 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. 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. 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. turning to the traditional solution of using lifting straps won’t provide any benefit here. 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. now you should also be working on grip as well as forearm exercises. 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. Almost any exercise you perform that has you holding onto a weight or handle will work these muscles.
com . So what’s in order is either a deloading week or a full workout break. but that’s just wishful thinking. Deloading Week If you choose to do a deloading week. however. nothing short of solid time off is going to get you back on track again and PAGE 48 www. especially among those who are extremely serious about their physical training. You could take 3-4 weeks off and you still wouldn’t be starting from ground zero when you return. 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. In reality. Essentially. Boost Your Bench Tip #7: Back Away From The Bar Finally. of straight training can be incredibly hard on the body and can put a serious halt to improvement. If.robkingfitness. then it’s time for a training break. Muscle memory is a miraculous thing and the honest truth is that a one week break is hardly any time off at all. So rather than lifting 180 pounds with your bench. 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. although it should be noted that regular alcohol intake will also significantly impact progress and should be avoided. sometimes even years. always opt for the wider hand position. Supplements help you see the strength gains that were you experiencing earlier. At this point. essentially you’ll just be backing away from the heavy weights for about a week-long period of time. ‘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. I know what you’re thinking – won’t I lose all my strength and size? The answer is most definitely not.Supplements Unless you’re an individual who has amazingly strong triceps and has a desire to boost your narrow grip bench. you’re dropping this back to 100 pounds. taking time off. The problem is though that extended months. 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. 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. This isn’t uncommon. Now for many of you. What we’re referring to here though is backing away from the chest workout altogether. 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. Most people will be far stronger at this point so you will see greater overall gains to your bench press by using it.
Far too many people pay more attention to the specifics of the workout design while overlooking the other factors. Pure strength gains will not be lost in a week. that’s when you know you’ve gained true muscle mass. Everything you do should be carefully thought out and constructed so that you are not only performing the right exercises. you’re in the best place right now because as strength gains increase. 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. so make an effort to start tracking this more religiously. and this is a poor approach. Another thing to note too is that if size is also a goal of yours along with increasing your strength levels. 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. but rest assured that as soon as you start up training again. many of which were just discussed. that muscle pump will be back in full force. Supplements Conclusion So there you have seven of our quick tips for how to boost your bench press. but also making sure that you are recovered between sessions and hitting the chest muscle at an ideal frequency.Supplements You may lose some muscle pump (which is the temporary muscle fullness created by regular workouts). size will follow suite. It may take a session or two to feel fully back into it when you start up again. that will play a huge role in the progress you make with your bench press. but no strength will be lost.robkingfitness. It takes more than just hitting the gym each day to see great improvements in both strength and size. In fact. It’s one thing PAGE 49 www. You really must be mindful of everything you’re doing so that you have the best program plan working in your favour. and working within the best rep range. When you’re able to lift more weight in the exercise. number of sets.com . So keep all of these tips in mind and start implementing them immediately. Some people place more effort on size gains without ever focusing on adding more weight to the bar. as long as you are eating a high calorie diet. so get that out of your mind entirely. If you are not monitoring how long you’re going on a workout without ever taking a break. you could be setting yourself up to fail to see strength gains.
charlespoliquin. Blog excerpt 11/23/2009 Conclusion In closing.bodybuilding.com/Q/Why_is_protein_important_ to_the_human_body www.htm www.htm w w w.com.wikipedia. Please feel free to get in touch with me.hub p a g e s.bodybuilding.nutritional-supplements-health-guide.bodyculture.org www.wikipedia. I hope that you have found this Supplement Guide helpful.com/title/tt1286537 www.pro-athlete.criticalbench.com PAGE 50 www.com www.net 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. 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.wikipedia.answers.P r e -wo r ko u tSupplements-2009-Edition wiki.Supplements to know how to boost your bench press but quite another to make it happen.htm www. com or via my blog at www.com/Conjugated-Linoleic-AcidReview.com/Soy-Protein-SupplementReview.c o m / hub/B e s t.sports.org www.livestrong.com. Start making it happen today.RobKingFitness.con-cret.htm www.asp williamllewellyn.1-3-dimethylamylamine.hub p a g e s.RobKingFitnessFanPage.com www.answers.org www.com/fun/now8.com/Q/Why_is_protein_important_ to_the_human_body www.org wiki.com/fun/southfacts_no2.com/how-it-works.imdb.ignihealth.robkingfitness.com www.criticalbench.com robkingfitness.htm www.snac.au/carb-fat-blockers.c o m / hub/B e s t.com/antioxidant.healthcastle.pro/supplements.htm www. com.P r e -wo r ko u tSupplements-2009-Edition www.shtml www.wikipedia.com/fun/inmag13.bodybuilding.com/store/goalbars.com .bodybuilding.html www.com/list-of-diuretic-drugs www.com www. Supplements www.html w w w.bodybuilding.
It helps to build muscle while also increasing your body’s ability to lose fat. The seratonin chemical. so adhering to the recommended minimum dosage and avoiding prolonged use are both advised. the gastrointestinal system. and the brain. behavior. 5-HTP hasn’t been researched enough to know if there are safety issues or what the consequences are from chronic use. better moods and a decrease in appetite. it may decrease the likelihood of nausea. The product is popular for increasing the metabolic rate and thus burning calories continually twenty-four hours a day. PAGE 51 www. dehydroepiandrosterone. It is a very strong metabolite. and not without some controversy. Not everyone feels a decrease in appetite from using 5-HTP. a tolerance can develop. As dieting aid. If you feel no response from that dosage then double your dosage. It’s the great brain food. 7-KETO 7-Keto is a non-hormonal and nonandrogenic derivative of the steroid. if you are dieting. DHEA was discovered in the 1950s. and there were health risks to using it. it can be used as a temporary suppressant. better known as DHEA. but many do. It’s particularly found in the blood cells. when it became an over the counter product. which is 5-HTP. it has widely been available as a medicine. Yet. 5-HTP supplements it. 5-HTP 5-HTP is short for 5-Hydroxytryptohan and it’s an amino acid which converts into seratonin. It is a relatively new micronutrient that increases the metabolism rate and burns calories. sleep and the appetite. When starting a course of 5-HTP. 7-Keto does this by activating thermogenic enzymes. is already found in the body. it was that research into the so called ‘ergosteroids’ that gave the world more knowledge about muscle and strength loss as people age.robkingfitness. And. Supplements 2. In European countries. DHEA is also a steroid. but it is also wise to understand how the supplement is absorbed by the tissues and how it is excreted.com . 7-KETO is known to be safe if taken within the prescribed dosage. it’s best to begin with 50mg three times a day. 5-HTP seems to make improvements in sleeping patterns. By doing a slower build up.Supplements 1. it had been available for several through pharmacies. That research also gave us 7-KETO. it’s best to take it 20 minutes prior to eating. which can help a diet along. As with any drug. Seratonin is important for sound sleep. Some people even feel a little wired by it. which is produced by the adrenal gland and is the most prevalent steroid in the human blood stream. Prior to 1994. There haven’t been any reports of life threatening side effects from its use.
The native of Brazil have used the Acai berry for generations as a way to promote health and energy. Acidophilus Acidophilus is a healthy bacteria. which are known to kill off good bacteria in the process of getting rid of the bad and creating an environment where yeast thrives. the berry does have some of the highest antioxidant powers and are thought to be something of a perfect food. It’s one that we are all born with. 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. bifidus. dark purple berry looking much like a blueberry or small grape. but is widely available as a tablet or capsule. Supplements 5. PAGE 52 www. and it comes from the intestines. as these bacteria are called. For instance. Officially from a family of bacteria called lactobacilli. For the person wishing to promote good memory and heart functions during increasing years. acidophilus is known to be a good detoxifier of the liver. Consequently. Acidophilus also works against destructive bacterias and yeasts to keep the body in balance. This is often the case when taking antibiotics. It seems to be one of the great antioxidants around. ice cream and tablet form. The presence of acidophilus in the body helps to keep a normal balance. it is present from the moment we are born. Today. The healthy flora. It is a small. Acidophilus is commonly found in cultured foods such as yogurt. ACAI Acai is a berry. It also plays a role in the production of needed nutrients and in the way the body successfully absorbs them. Research stipulates that using dosages beyond the normal 500 mg per day should be cleared with a physician for safety sake. juice drinks. Although it isn’t an essential nutrient of the body. help with digestion of food and play a big role in keeping an immune system healthy.com . Acai has huge popularity all over the world and can be found in energy bars. which helps the live organisms be delivered less harmed.Supplements 3. acidophilus is joined by another bacteria called L. which comes from the Brazilian rainforests. but it does diminish with age. but it packs quite a wallop. 4. ALC can be very beneficial and comes in a tablet form. In time. It is for this reason that most good brands of acidophilus have an enteric coating. it’s benefits have been chemically proven. many people take it when the body becomes deficient in it. and that’s important. and the two of them are extremely beneficial not only to the intestines but to more overall health too. While acidophilus is present in the body already. Scientifically examined. Acidophilus is an almost fragile substance and is generally kept refrigerated to keep the organisms in it ‘live’. which reduces stress on the organ.robkingfitness. Acetyl-L-Carnitine (ALC) Acetyl-L-Carnitine occurs as a natural chemical in the body. The Acai berry boasts ten times the benefits of grapes and at least twice that of the blueberry.
zinc. It also boosts glutathione levels which can decrease during workouts. and the body Supplements readily synthesizes it.com . copper and mercury. While making one of the most nutritious foods. This is important in keeping antioxidant levels up. It has a such a high nutritional content - full of vitamins A. but it can show big gains in both strength and muscle building. and taken over a long period of time in heavy dosages. 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. because with heavy training. It’s primary function is to convert into lipoamide. it can also lead to blood disorders where platelets can deteriorate making blood clots possible. and has since become known as a good antioxidant. It does have a few downsides if taken in great quantity. What that does is to help the body collect nutrients and energy from foods. Alfalfa is also good at producing the stimulation of lactation for nursing mothers as well as being a good poultice for insect bites. in particular). which activates and creates energy producing molecules. ALA is a sulphur compound and has the capacity to bind and deactivate heavy metals like cadmium. ALA works with Vitamins C and E as a way of recycling them and making them better antioxidants. Many take the supplement right before and right after workouts for an increase in performance. PAGE 53 www. it is a herb that packs protein. It was first discovered in the 1950s. ALA ALA stands for alpha lipoic acid and most bodybuilders know of it if they don’t know alot about it. Also known as a sulfurous fatty acid. and is expensive. D. indigestion and can help the body assimilate other nutrients. They are called free state cells.robkingfitness. but it is the amounts additional to normal production that are so useful. Its roots as an animal food has been proven through time by its popularity. the body can experience severe oxidant damage and the free radicals can create havoc when the workouts set them free in the body. it also has an ability to improve soil structure. potassium. it might well have been classified as a vitamin except for its ability to become synthesized within the body. C. It is known to be a great tonic for loss of appetite. While ALA is found in meats and vegetables (liver and spinach.Supplements 6. it has to be taken several times during the day to work properly. ALA helps to stabilize that. alfalfa has long been one of the most sought after of forage crops. In a supplement form. It can create heavy menstruation. Alfalfa Although alfalfa isn’t an essential nutrient. repair nitrogen levels of the soil and even helps to control weeds. E. K and traces of calcium. 7. iron. excess iron. The amount of ALA in the body is enough to keep it working properly. Body builders are especially partial to ALA. and it is those that start to work as a great antioxidant by getting rid of or deactivating many of the damaging free radicals. and magnesium - and has almost an estrogen like effect. carotene. ALA occurs naturally within the body. It is one case where what’s good for animals is also good for humans.
people with allergies and especially for those who are hypoglycemic. B2. the protein is broken down into amino acids which in turn create enzymes and protein that the body can keep and use. The supplements are also good for vegetarians. pine bark. They can also work to decrease any damage already caused by them too. copper and others. and even chemicals found in air. Supplements 9. alcohol. and they result in different compounds. Antioxidants work in many ways to stop or decrease the effects of free radicals.com . 8. it is necessary to understand free radicals too. create more acute attention. and foods. but supplementing them can provide all sorts of other benefits. ginkgo biloba. While oxygen is essential for life. After consuming protein. Free radicals are very unstable and react with cells in all kinds of abnormal ways.robkingfitness. alfalfa is used most as a tea or in drinks and is widely available in capsule. dairy products. Antioxidants Antioxidants are the enemy of free radicals. Today. PAGE 54 www. They are available in powder form for drinks as well as tablets and capsules. catalase. B6 to beta-carotenes. From vitamins E. zinc. leaf or extract form. The body naturally produces amino acids through the assimilation of a healthy diet. too much saturated fat. tablet. water. it can also react within the body by the creation of oxidizing agents. repair and grow muscle tissue. grape seed. Amino acid supplements are very popular with bodybuilders because they help to develop. Those are superoxide dismutase. some of which can cause damage to tissue. Amino acids are produced whenever protein is broken down within the body. and glutahhione peroxidase. 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. amino acids are the building blocks of protein and are essential to the human body. stress related fatigue. control aggression and aid sleep. If the body is not absorbing enough of these. smoking. 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. bilberry. They can help to normalize mood swings. 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. To understand what antioxidants do.Supplements Anyone who suffers from anemia should not use alfalfa as it can reduce the iron levels in the body. fish and vegetables that are protein rich sources. These are the result of the way oxygen combines with molecules in the bloodstream. Amino Acids Simply put. They come from meant. The damage from overtraining can often be helped with amino acid supplementation and are a very popular post workout shake drink. then supplements are available in a wide variety of options. B3. Common free radical compounds can be caused by sun damage.
Apple Pectin Apple Pectin is the result of a soluble fiber produced by fruits at just the right moment of ripeness. It can create enhanced cell activation and growth.com . Contained in peaches. 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. apple cider vinegar has been thought to not only be a great source of vitamins. It can also act to help rid the body of toxins and unwanted metals.robkingfitness. It has long been used by the food industry as a gelling agent. and is also available as powder. muscle repair and regeneration. 12. it is a substance that has a gel like appearance when combined with water. Arachidonic Acid performs a number of functions and acts as a major building block for protein synthesis and muscle hypertrophy after training. Over a longer term. both of which can contribute to muscle growth and enhanced performance in training. apple cider vinegar is known to be a weight management aid. PAGE 55 www. currants. is thought to aid in the digestion of fatty foods and does help in aiding the intestines to keep a healthy balance. The research is still lacking about whether it is good for weight reduction or not. plums and especially apples. and improves sensitivity to insulin. It can aid digestion. Apple cider vinegar is available in its traditional liquid form as well as capsules and tablets. but to have very beneficial health effects as well. which contains pectins. Containing an active ingredient simply referred to as ‘mother’. Chemically. Apple pectin can be obtained from juices and raw fruits. it can also improve blood vessel regeneration in heavily trained muscles and helps improve the body’s composition - going from fat mass to lean. Apple juice. pectins are linear polysaccharides with some natural sugar present as well. but one thing is sure. Researches are still trying to find evidence about how good pectin and especially apple pectins are for health. and both weight managements and reduction. magnesium and calcium if used frequently. and a big component of jams and jellies. The process creates acetic acid. 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. tablets and capsules. fermented apples which are stored in wooden barrels. As a supplement. and it also acts as an antioxidant.Supplements 10. it can be very beneficial but isn’t considered an essential nutrient either. It is very good as an intestinal regulator. which is the reason for the bitterness of taste. zinc. amino acids. energy release. more androgen receptor synthesis. and is a complex carbohydrate. iron. Arachidonic Acid Arachidonic Acid is defined as an Omega-6 essential fatty acid. Supplements For years. 11. Apple cider vinegar is good for boosting the immune system and it contains high levels of vitamins and minerals. but it is clear from research that they do good. and minerals. Apple Cider Vinegar Apple cider vinegar is a result of crushed.
is a good way to obtain extra Arachidonic Acid. and is known as a grand perennial. It is especially used by areas of exercise where short bursts of energy is required. and even a quicker recovery from a hard workout. It’s the addition of the ester that enhances the original function of arginine. research has shown that a supplementation of arachidonic acid does increase strength. Arachidonic Acid is an essential and natural fatty acid that is safe for a healthy person to take. Supplements L-arginine was largely dissolved and left only small traces in the system. but more sedentary people should not use it as a supplement as it is not needed. For weight training and body building. the addition of the ester makes its effects far more pronounced.Supplements For weight training. like salmon. Arginine Ethyl Ester promotes more muscle growth because its characteristics allow it to deliver essential nutrients to the working muscle tissue. capsule or oil forms. but it also can be used in tablet. Artichoke Extract The Cynara scolymus. Arginine Ethyl Ester Arginine Ethyl Ester is a semi essential amino acid that cannot be obtained through dietary means. 13. As with any arginine based product. The artichoke produces an extract in its serrated leaves that are culinary delicacies. These artichoke heads as we know them are actually a type of petal called a bract. It is also known that regular exercise and training can reduce the amount of naturally produced arachidonic acid in the body. Flavonoids and caffeolyquinic acids are the most pronounced PAGE 56 www. it is recommended to seek a physician’s advice prior to taking Arachidonic acid as a supplement. and they produce several compounds. it also requires much less in dosage and that puts less stress on the body. If a person has any health issues at all. This more complex version of L-arginine absorbs much more quickly and thoroughly than the simpler version.com . enhanced pumps. which leads to an inability to stimulate muscle growth and soreness. where the 14. better known as the artichoke. headaches or insomnia but they are also rare. it can result in more endurance. Available in table form. is a popular antioxidant. it is one of those supplements that should be taken throughout the day rather than in one large daily dose. Once native to North Africa and Southern Europe. and even helps to overcome its limitations. it is now grown in many parts of the world. It is an amino acid with an ester - an organic compound formed by the reaction of carboxylic acids and alcohols - attached. Because the ester is so potent. anyone with a heart condition or psychiatric condition should consult with the doctor prior to using Arginine Ethyl Ester. It can pass through the intestinal system largely intact.robkingfitness. While there are regular L-arginines. Any food high in Omega-6. The only side effects known may be additional muscle soreness. It doesn’t breakdown and has a positive effect on cellular function and muscle growth. It is one of the oldest cultivated plants.
it is also known to increase in endurance and may help with fatigue. the benefits of artichoke extract and is cynarins are still in use for other purposes. chlorogenic acid. Aspartic acid plays a major part in the body’s metabolism process. both of which are essential in synthesizing proteins by the formation of peptide bonds during ribosomal translation of RNA. The antioxidants obtained from artichoke extract are results of the whole complex of compounds found in the plant. It is a great nutritional supplement and antioxidant on its own. and a way to stimulate both the kidneys and as a stimulate to release the flow of bile from the gall bladder and liver. Astaxanthin Astaxanthin is an antioxidant that is considered PAGE 57 www. It is also thought to normalize hormone functions in women and testosterone levels in men resulting in healthier libidos. the artichoke’s leaves were used as a diuretic. It is found in all animals as well as some plants like sugar cane and sugar beets. Ashwagandha Originating in the Middle East and Africa. these fruits along with their leaves are considered a herb with many effects and benefits. Not only does Aspartic Acid help rid the body of harmful ammonia acting like an antioxidant. 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. it is known to be a strong antioxidant and can increase the immune system. It literally scavenges the body for free radicals and eliminates them. 16. improve strength levels as well as relieving stress and anxiety. Used as a tablet or capsule type supplement. 17. For those in training. Also known as a winter cherry.com . the Ashwagandha is a little shrubb that produces a bright red fruit. It is manufactured by the body through proper nutrition and is considered a non-essential amino acid. they include luteolin. and caffeoylquinic acids. Many who suffer from chronic fatigue are known to have low levels of Aspartic Acid in their systems. enhance stamina. tablets and power drinks. Coming from the polyphenol group. 15. It was the cynarin that became important in the 1950s as a synthetic way to maintain a better cholesterol level. it can also help protect the body from damage in workouts and aids in recovering quickly from heavy exercise. cynaroside. Ashwagandha may increase energy levels. Aspartic Acid Aspartic Acid is found in all living things and is a key component. Supplements While little research has been done on Ashwagandha. and most ingest it in capsule or tablet form.robkingfitness.Supplements and the most active. While it is being used less today for that purpose due to other pharmaceutical products. Historically. It aids in the construction and the synthesis of biochemicals and other amino acids.
It also acts as a modulator for the immune system. Bodybuilders find it especially ideal. Banaba Banaba is a medicinal plant from India and Southeast Asia. The leaves of the Banaba have been used for hundreds. Supplements made from Banaba are used to treat blood glucose levels. and is thought to promote better health that way too. It is also used as a natural method of treating addictions to cigarettes. is pale green and has flat. morphine and opium and has been shown to help in stopping these habits. astragalus and cordyceps. Banaba was used to treat diabetes because it can regulate blood sugar levels. nails. PAGE 58 www. which is most commonly used in combination with other herbs such as rhodiola. It is a potent and effective supplement with many health benefits. It is consequently thought to protect the brain and eye tissue from stress and provides a type of support for each. While it is highly nutritional. Bacopa Monniera seems to provide two functions.robkingfitness. It is being researched as one way to fight obesity. and acts in a way that is similar to insulin. it also promotes healthier hair. and is used in capsule or tablet form. if not thousands. It is an edible grain from the oat family and possesses a high level of nutrients. narrow leaves. Avena Sativa Avena Sativa is an annual grass. Taken orally. 20. It is also known to cleanse the liver and diminish the appetite. It also acts as a stress reducer on both a physical and mental level through promoting relaxation. it is also a great aid in diets as well as being a supporter of the nervous system. Today. It is the seeds and stems that are typically used in supplement products. It comes from from algae is is a part of the compounds known as carotenoids. It supports and even promotes mental focus and memory retention making it very popular with students and others who need sharp and focused brains. The grass which generall grows anywhere from two to four feet tall. which makes it a good supplement for both diabetics and those who want to improve their over all health and body composition. 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. krill oil and as a part of many antioxidant supplement combinations. Bacopa Monniera Bacopa Monniera is an herb.com . The straw from the Avena Sativa is also used in some countries as an additive to bath water. skin and bones. For full effect.Supplements more powerful than Vitamin E or Lutein. 18. Originally. Supplements It is most commonly available in tablet form. 19. of years in all forms of medicine. Astaxanthin comes in pure capsule type forms as well as being found in cod liver oil. Bacopa Monniera is usually taken in two or three doses during a 24 hour period. it is a very popular additive in weight loss supplements and it has no known detrimental side effects. It is popular in some countries to use the straw in baths and as a part of a good health regime.
BBCA can enhance performance. Bergenin is what is known as a isocumeric compound. Barberry also acts as an antioxidant and stimulates digestive functions. but enhances lipolytic effects of norepinephirine. and is found in plants like Siberian tea. 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. That produces energy! Knowing how and when to use BBCA is the key to positive results. It is found in bark form as well as liquid extract. It is popular with athletes for its ability to increase energy along with being a good weight loss tool. When working right.com . the ostrich plume astilbe. and these small chains of amino acids allow more to be absorbed into the bloodstream. BCCA BBCA stands for branch chain amino acids. It is also found in many plants in India and Asia. It does not stimulate termogenesis. Bergenin Bergenin is formally known as Bergenin monhydrate. 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. as a supplement. Essential amino acids are not produced by the body. Bergenin works as an aid to fat loss by opposing the effects of insulin. Barberry Officially named berberis vulgaris. and in the Marlberry bush. It has also been used in the treatment of ulcers. BBCA. berbamine and berberine. 23.Supplements 21. they break down into their individual states - such as the leucine. isoleucine. and has been used for years as a way to treat obesity. asthma. the Barberry is a small bush that produces red berries. are the active components of Barberry. and is a transplant to North America. and not in the liver. is a good aid in helping the body to absorb more of the essential aminos. and valine. The alkaloids. The species was native to Europe where its medicinal effects were discovered early. amongst other things. and they are some of the most beneficial supplements of all. amino acids are the real basis for building protein. or valine - where they are used to build new proteins or are burned off as fuel.robkingfitness. They consist of essential amino acids like leucine. It has historically been taken after meals to aid in that regard. isoleucine. As you know. The research into Bergenin is extensive since it has shown an indication toward being able to fight the HIV virus. and have been the most researched. and stimulates the actual burning off of fat. Supplements Used properly. pills and capsules and has no known detrimental side effects. 22. It prevents fat storage. Both are antibacterial in nature and are good for inhibiting bacteria and preventing infection. PAGE 59 www. and even as an expectorant. These essential amino acids are especially important for athletes as they are metabolized in the muscle.
Betaine Anhydrous also works toward fat loss by promoting lean mass rather than fat. vegetables and some dairy products. 25. Found in such food sources as cereal grains. but it is known by a varied number of regional names like huckleberry.com . the bilberry plant is an excellent antioxidant. It is found in eggs.Supplements 24. and it is sometimes a substitute for methionine or choline chloride. it is known any number of names. sugar beets. seafood and spinach. trimethylbetaine. Possessing many of the same qualities as the cranberry. whortleberry. Bilberry is a natural supplement with no side effects. and they can potentially harbor toxic substances. The berries contain quinic acid. 26. It also protects DNA and the building of DNA along with helping to maintain the intestinal area and its cell production. and is the only beta amino acid that occurs naturally. It is also a component of Vitamin Supplements Homocysteines come into the body via meat ingestion. As a supplement. meat. hydroxide. It can cause stomach upset and nausea. PAGE 60 www. The main purpose of Betaine Anhydrous is to lower the homocysteine levels in the body. increased blood flow to the brain. wine. Taken in its natural form of berry or berry extract or pill or capsule form.robkingfitness. Long used as an antioxidant. It is an interesting amino acid because it is not an essential nutrient nor does it exhibit signs of deficiencies normally. neurological issues or hepatitis. 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. seizures. abromine. and its best benefits can take up to ten weeks to present themselves. It is the presence of the choline that makes it important. TMG. Beta-Alanine is a nonessential amino acid. and oxyneurine are but some of the names it can go by. Methanaminium (inner salt). It is an amino acid which takes time to build up. an excellent course for the urinary tract. B-5. and Betaine Anhydrous lowers these levels. tannins and plenty of vitamins A and C. but when it does it takes the form of diabetes. Betaine Anhydrous Betaine Anhydrous is a vitamin that originates in choline. Generally taken in powder form. chicken. glycine. and just like cranberry. It can also promote a better immune system especially during times of stress. Beta-Alanine promotes higher energy levels and muscular performance and endurance by creating higher levels of carnosine in the muscles. it is good for those with compromised liver or gastrointestinal functions. trackleberry and European blueberry. it has also been used to increase circulation. Beta-Alanine Beta-Alanine is also referred to as 3-aminopropionic acid. and is a breakdown product of carnosine.
it isn’t as widely used as other minerals.com . vegetables and bean products contain amounts of Boron as well. magnesium and calcium. and it is known to help maintain joint flexibility and keeps the skin moist. but for medicinal purposes. Supplements 29. it is used to treat a number of gynecological issues. It has a very bitter taste and an unpleasant smell. and is rarely found in foods. Its other names all sound very Native American such as black snake root. Boron Boron is a little understood nutrient that is primarily found in prunes. 28. nails and hair. rash. and is helpful not only for healthier bones but also for building muscle. and nuts. and in modern days. Biotin Biotin was once known as vitamin H. Long used in both culinary and medicinal ways. and squaw root. it has become popular for the treatment of menopause and as a preventative for breast cancer. it is a common salad ingredient in Europe because it tastes much like cucumber. It comes from an annual herb called the starflower. It also helps energy levels which in turn can make the digestion of food easier. or abdominal pain. Biotin also helps to maintain healthy bones. it is considered a good weight loss aid. it is usually in an oil form. It is available in tablet or capsule form. Biotin works in a key capacity to metabolize carbohydrates. It is especially used by those with brittle nails or who have hair loss. It is considered to be a class B vitamin and is produced naturally in the intestines. but its roots contain so many active ingredients that it is found in many supplements. Black Cohosh Black Cohosh is a native American fruit bearing plant. and is often a part of powdered drinks. Boron can have side effects if there is exposure to too much of the nutrient. Borage Borage comes in the form of an oil. 30. Borage and Borage oil contain a very rich source of Omega-6 fatty acid. It comes in the form of tablets or capsules. but is simply known by its name these days. sore throats and diarrhea. 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. For these reasons. and those symptoms can come in the form of nausea. It is found in capsule form and in some powdered drinks. PAGE 61 www. raisins. It is not a good supplement for menopausal women as it can increase night sweats.robkingfitness. Many fruits. Since it affects pituitary hormone levels in the body. Since little is known about Boron.Supplements 27. Many older people take Boron because it is known to help with degenerating bone mass. rattle root. Boron works to help the body properly metabolize phosphorus. Native Americans have long used it to treat coughs. fats and protein - just like other B class vitamins.
produce or legumes. but if diets are low in these foods then Boron can be an option. The seeds. 31. inulin. and comes from the Boswellia serrata tree. and guarana plants. it is harvested in both leaf and bean form for use. and it helps antibiotics to work better and faster. Officially. Caffeine Caffeine is an alkaloid and one of the most popular stimulates that exists. And. Boswellia Boswellia is often found in weight loss supplements. That stimulation leads to metabolic regulation which. Of course. which stimulate the thyroid. Europe and North America. calcium. Coming from the tea. The Bromelian has always been a standard medicinal fruit in the tropics where it was originally grown. kola. both of which are necessary to successfully detoxing. polyacetylenes and chlorogenic acid. coffee. PAGE 62 www. Burdock can trigger an increase in fecal elimination and perspiration. Bromelian is favored by athletes for its ability to recover more quickly from strenuous workouts and injuries. but is also sold as a cream or ointment. Boswellia primarily comes in tablet or capsule form. 32. Supplements killers for arthritis as well as being a digestive aid. 33. leaves and roots of the Burdock contain iron.Supplements Most people get enough Boron if they have diets with adequate amounts of nuts. it is known as Articum lappa and it grows throughout China. It is from the family of protein digesting enzymes. and in cleansing drinks. It helps to fortify the immune system.com . but little if any research has ever been done on it. flavonoids. Available in its natural juice form. It is known that Boswellia contains gugglesterones. it is more commonly taken as a tablet for capsule for maximum effect. capsules. and is used for a wide variety of uses. arctigen. Bromelian Bromelian is the enzyme obtained from the stem and the juice of pineapple. the sap from the tree is the active portion of the plant. lactone. While its primary use has been as a blood thinner. 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. essential oils. it is now grown in most warmer climates in the Americas and Asia. bowel and kidney functions. taraxesterol. the Bromelian is now finding many other uses. Burdock can be found in tea form along with tablets. Burdock Burdock is a common ingredient in many detox formulas. It is often thought to possess qualities that act as anti-inflamatories and pain 34. Coming from China.robkingfitness. It comes in tablet or capsule form. it is good for the skin and the skin’s tone. in turn. Burdock is also known to support better liver. and comes from a plant that is akin to the thistle. The combination of these make it a common ingredient in detox and cleansing supplements. cocoa.
As it applies to athletes. Calcium allows an athlete to relax and to avoid injury or muscle cramps.Supplements There are several compounds to alkaloids. carbohydrates are classified as simple or complex and are specifically known as being monosaccharides. Carbohydrates Carbohydrates are composed of hydrogen. For bodybuilders. Bodies require carbohydrates to burn fat. where it stays active rather than becoming broken down. and are converted from foods into either glucose or fat. It is very similar to energy metabolites. there are three very important minerals - zinc. nuts. salt and phosphorous as well as tetracycline. Calcium also acts as an agent in working off fat. seafood. The reason for this is that calcium is the big transporter of large numbers of amino acids and creatine. it is a valuable way to maximize workouts by creating energy and power output. iron and calcium. and come in any number of tablet or capsule forms. It is also know that a lack of calcium can result in hypertension or cancer. oligosaccharides or polysaccharides. It is a prime promoter of strong and healthy bones. Caffeine works much like adenine although it is more stimulating in the short term. or sodas containing caffeine. Caffeine supplements are popular for those who do not choose to drink tea. They are the prime way of getting energy into the body. carbon and oxygen and are known as complex chemical compounds. and PAGE 63 www. Calcium Calcium is possibly the most important nutrient that the body can get. Calcium is readily available through milk. It gives a sudden burst of energy and increases mental alertness. an extraordinary amount of calcium is needed for a successful program. caffeine itself along with theophylline and theobromine are all found in the plant. additional calcium supplements are often needed to replenish the body after strenuous workouts. While all three play a huge role in performance. Primarily. legumes and fruits. coffee. 36. and caffeine in its various forms contains most of them. Supplements While it metabolizes fat. it also helps to lower blood pressure. For athletes. it is more like 2000 mg for those who do strenuous workouts. it has been used as a stimulate all through time in the form of tea or other drinks. This keeps the body’s energy supply working longer. it is best to avoid coffee. the calcium received from it more than offsets the caloric intake. but it also popular in powdered from as well as in table form. and the results are either osteoporosis or brittle bones. To achieve the full effect. and while 1000 mg daily is suggested. 35. dairy products. Each manifests its powers differently amongst the various plants. Although caffeine was only identified in 1820. and a big element in fat metabolization. it is calcium who rules everything. and while milk can provide much of that. Contrary to the popular belief that whole milk is fattening. and slips into the adenosine receptors. Generally.robkingfitness. The recommended dosages are ones from FDA standards of over 50 years ago. improves the quality of sleep and can even reduce stress. A deficiency of calcium results in a smaller build up of bone mass. white flour products.com .
The higher the intensity and the more 38. It can be purchased in the form of capsules or in drinks. and a number of other variations. sweet pepper. It isn’t lactate as many believe.com .Supplements it is stored either in the muscles or in the liver. ulcers and makes wounds heal more quickly. and the stores in the liver are used as fuel for the brain. Carnosine can provide a balance between burning and becoming tired. cataracts. However. Carnosine is important because it is one of the most water-soluable nitrogen compounds found in the muscle tissues. Cats Claw Cats Claw is a plant that originates in the Amazon region. It comes from PAGE 64 www. Carbohydrate supplements are often used in weight gain recipes along with other nutrients. It is a dipeptide highly concentrated in the muscles and brain tissue. Carnosine is available in tablet. fatigue can become a big issue as does the amount of energy. such as arthritis. it seems to have no effect on swelling. Supplements energy expended. It is the bark of the plant that is used so much in herbal and medicinal treatments. capsule. As an anti-inflammatory. Carnosine acts as a buffer. it is only in the past few years that it has assumed such importance in sports nutrition. Carnosine Carnosine is composed of two amino acids: histidine and beta-alanine. Cayenne is also commonly known as chili pepper. it means there’s less oxygen in the muscles. For those working at higher intensity training. digestive problems. When exercising with an intensity that creates the burn feeling. and has a long history of use by the indigenous peoples of South America. Products come in all shapes and forms from capsules to powders. The stores in muscles burn fat. and it promotes nervous system health as well as cognitive functions. Research has shown Carnosine to be beneficial as an antioxidant as well as purporting to aid in autism.robkingfitness. Cats Claw is thought to stop the body’s production of prostaglandins and tumor necrosis. while it helps with pain to an extent. The way Carnosine localizes in the skeletal muscle makes it an almost perfect additive for intense muscle exercise. and many can be obtained through diet. paprika. Many use Cats Claw just to promote good health. Carnosine additives to a diet may eliminate the burn feeling since the body is receiving more phosphates from the Carnosine. Although Carnosine has been studied since the early 1900s. For athletes. Such full benefits from Carnosine cannot be found in diet alone. both of which are inflammation producing substances. 37. and in retarding cancer growth. and drink forms. 39. Early research also says that Cats Claw may have some effect on the immune system and may help stop the spread of cancer. It all has to do with muscle PH and the amount of oxygen created by Carnosine presence. Cayenne Officially Capsicum Annum and Capsicum Frutescens. It is thought that Cats Claw does well in the treatment of inflammations.
Chlorella Chlorella is a tiny plant - actually a single celled algae - that has the highest chlorophyll content of any plant anywhere. It is available in capsules. enzymes. and it is said to be able to capture more than seven times its weight in fat. powders or tea. Currently. which is then eliminated through normal bodily processes. It is grown in parts of PAGE 65 www. All are plants of a similar nature which contain high amounts of Chlorophyll. asparagus and broccoli and any other dark green. There are no calories in Chitosan. 41. Consumption of cayenne is largely through diet since it is often used as a seasoning for food.robkingfitness. which means that it binds to negatively charged particles. It is a fresh water plant and is considered a whole food that is very rich in caretenoids. It is known as something of a fat attractor. It is thought to bind cholesterol and fats by capturing them before they can be absorbed due to a positive ionic charge. There is an amino group present in Chitosan that is positively charged. It is an indigestible fiber. It is a fiber supplement derived from the shells of such species as shrimp and crab. 40.com . leafy type of vegetable.Supplements South America and its composition includes capsicum oleoresin along with potassium and vitamin C. spinach. It is popular in muscle building and in weight loss regimes. For athletes. Chitosan is available in capsule form. 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. 42. chlorophyll and protein. And. Chlorophyll can also be found in vegetables like lettuce. Chitosan Chitosan comes from shellfish. soft-gel and tablet form and is also found in weight loss mixtures. Chlorella is available in capsule. which is lipophilic in nature. The high fiber content is good for weight reduction since it gives a feeling of being full. it can be useful for reducing oxidative stress as well as weight loss. Supplements Taiwan and Japan. It expels the fat from the body as quickly as it attracts it. dried or fresh peppers. Because of the high chlorophyll content. Further benefits include higher metabolism and better respiration. it’s high vitamin content it can aid in muscle growth by stimulating red blood cell production and dilation of the arteries. Chlorella can help strengthen the immune system. but it is also thought to promote weight loss. Chlorophyll Chlorophyll and Chlorella along with wheat grass are basically the same type of vitamin B12.
Traditionally found in brewer’s yeast. It is needed to help digest food along with helping to absorb mineral from that food. Supplemental amounts of Choline can keep the normal balance of the levels. 43. It is essential to the body’s blood sugar levels because it helps to produce insulin. It not only strengthens PAGE 66 www. it is also found in vegetables like apples.robkingfitness. tomatoes. memory and focus. their importance is easily translated into human use. There has been some research into Chondroitin. and it is thought that the component plays a role in how elastic tissues stay. Chlorophyll is also a powerful antioxidant and is found in many detoxifying regimes. which seems easier to tolerate than pure Choline. Chlorophyll’s ability to stimulate the growth of red blood cells can aid in the development of muscle tissue. Chondroitin Technically known as Chondroitin sulfate. the plasma choline levels can be reduced by almost half. but is available in many forms of tablets and capsules. meats.Supplements Chlorophyll is one of the body’s necessities. During endurance training. Choline is traditionally found in eggs. The benefits of Chromium as a supplement are important ones.com . and it can also help post workout by its added protection of the immune system. Supplements as well as being an element in most multivitamins. Choline Choline is a component found in many protein and fat containing foods. the hormone that keeps those levels stable. joint support is increased. Chromium Chromium is a trace mineral that is an integral part of a good diet. It transmits acetylcholine. Choline is available as a pure caplet or capsule 45. beets. and that can effect performance. As a scavenger of free radicals. soybeans and peanuts amongst other food items. it is highly effective and that makes it an attractive supplemental nutrient for athletes. and is an effective neurotransmitter. and this is important since there is no blood supply to the cartilage. Chondroitin is often combined with vitamin C. sweet potatoes along with wheat germ and buckwheat. This replenishment also prolongs the effects of the ingredient. It’s work occurs through a repeating chain of molecules called mucopolysaccharides and it is a relative of glucosamine. Since plants use chlorophyll to derive their own energy. which is responsible for important events in the brain. Chondroitin also exists in the lining of blood vessels and in the bladder where they keep blood and urine within proper barriers. Chlorophyll supplements are available in virtually every from from tablet to powder to liquid. and is often taken in the form of lecithin. and that’s important to lessen the chance of injury during workouts. Chondroitin comes from animal cartilage. It not only signal cells as a molecule. it can add more structure to cell membranes. Chondroitin provides a structure which allows molecules to move through cartilage. 44. Because of the supplementation with Chondroitin.
Arginine does almost the same thing. While it is a non-essential amino acid. and building more muscles. Cissus Quadranglularis is available as an extract. PAGE 67 www. The benefit of Chrysin is that it increases levels of testosterone levels. Citrulline in its purest form consists of a nonessential amino acid found in melons. fat burning. Chromium is becoming more popular as a supplement due to most people have a deficiency of the mineral in their diets. 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. Citrulline Malate is not that abundant in most diets. It can help the body lose weight while developing more muscle mass. It can help to regulate Nitric Oxide. Citrulline Malate Citrulline or Citrulline Malate is a compound. While both testosterone and estrogen are present in both men and women. which is particularly important for athletes.com .robkingfitness. Chrysin is popular with body builders as a way to increase testosterone levels and that means building more muscle mass. That can create better blood circulation and keep sugar levels in a good range. The removal of urea 47. Malate is an apple derivative. 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 can provide some important biological processes. It is also found in small amounts in honeycombs. and oxygen delivery. and it is estrogen that acts as a signal to the pituitary gland to turn testosterone levels off or on. Citrulline Malate is also known to help reduce lactic acid and ammonia. Chrysin comes as in a pure form as a capsule and is also a part of many recipe mixtures. and acts toward increasing lipid metabolism and oxidative stress. While there isn’t a great deal of research on Cissus Quandrangularis. muscle density and power. It is a member of a species of the grape family. Supplements It is a rich source of carotenoids. but it is thought that Citrulline Malate increases plasma levels even more and many who have taken Arginine are switching to this product. ascorbic acid and triterpenoids. Chromium can also be responsible for more energy.Supplements the production of insulin. but is more commonly used in table or capsule form. Chrysin Chrysin is a isoflavone that comes from the plant Passiflora coerulea. 46. Chrysin acts to reduce estrogen levels by cutting down on those signals. it improves the levels of glucose. 48. and is a woody climber found in the tropics. It is available as a pure capsule and is also included in many multi-vitamin recipes. The combination of the two can provide many performance enhancing benefits like increased energy and a general sense of well-being. which are the cell signaling molecules that help to regulate blood flow.
fish. While it is not used in pure form. Coenzyme Q10 Coenzyme Q10 is a compound primarily found in meats. Supplements based product. it may be more effective than some of the strong pharmaceutical compounds. It also helps to promote the digestive functions. While the research is still out on CLA.4 benzoquinone. Citrulline Malate comes in pure tablet and capsule forms and is a part of many supplemental mixtures. It is responsible for the vein popping look that is achieved after intense workouts. By stopping a chemical action in the body that breaks down nitric oxide. It can help to promote not only the vein popping but decreases recovery time too. It is an abbreviation for a compound of 1. it will be found as in combination recipes. which is naturally occurring in very small amounts. and it also contains good antioxidant powers for destroying free radicals in the body. 50.Supplements from the body’s system is critical in eliminating the ammonia and toxic nitrogen. 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 CLA is a fat. Coenzyme Q10 plays an important role in the energy produced during exercise. and immune system enhancements. and it participates in aerobic cellular respiration. It is a free fatty acid found in dairy and meat products. Primarily available in soft tablet or capsule form. quinone and isoprenyl. it is rapidly becoming a popular recipe for building lean muscles and reducing body fat. It is an oil soluble substance that is found in most eukaryotic cells. Because it is a naturally 51. CLA has shown potential for increasing muscle mass while also reducing body fat as well as having great antioxidant. and seems promising as a muscle energy supplement. this extract of a Chinese plant is popular with bodybuilders before workouts as an enhancement. which means eating less and creating more lean mass. The Citrulline Malate combination is a relatively new one. corn and soybeans. GPLC and citrulline malate.com .robkingfitness. This is a natural process of exercise and an introduction of Citrulline Malate has demonstrated itself to be a protective aid. Cnidium Monneri Cnidium Monneri is generally combined with other supplemental ingredients like l-arginine. anti-catabolic. 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. vegetable oils. 49. CLA CLA is short for conjugated linoleic acid. which builds up and leads to fatigue. 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. PAGE 68 www. 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. it is a good fat in the form of a structured lipid.
It serves as a major component of endomysium.Supplements CQ10 is known to stimulate the metabolism in such a way that it can also provide benefits in weight reduction. which in turn creates more energy for the metabolism. 54. Proline-Rich Peptotides work with the thymus gland and helps to regulate the immune system. strong muscles. It plays a vital role in tissue development by strengthening blood vessels. As the body ages. it is the most abundant and makes up about 25-35% of the whole-body protein content.robkingfitness. Research indicates that it increases ATP:Pi in the liver. Collagen Collagen is the main protein of connective tissue and occurs naturally in all animals. and the vitamins and amino acids work as antioxidants. in fact. In traditional Chinese medicine it is considered a medicinal mushroom. It is often known more commonly as caterpillar fungus. Colostrum comes from bovines and is the first milk like substance that is produced. Within Colostrum are several different proteins that work in different ways. Collage is important to the body for a number of reasons but the two primary ones are the maintenance of ligaments. It also has properties that increase overall antioxidants. it is produced by the mammary glands in mammals during late pregnancy through the birthing process. Supplements number of beneficial substances which all relate to its original intent for new born offspring. Colostrum Colostrum is a form of milk. It is widely available in powder or tablet form. Cordyceps Cordyceps is a fungi found mainly on insects and arthopods. The best Colostrum comes from what is known as the ‘first milking’ cycle because the most critical benefits are still intact. and it comprises 2% of muscle tissue and accounts for a percentage of tendinous. 53. Collagen comes in a number of forms ranging from creams to powdered substances to capsules. using the Cordycep substance that is completely natural. It first came to notice by athletes when Chinese runners were thought to be using steroids. but were. it has widespread use amongst athletes for it’s energy producing effects.com . Today. tendons. it develops sagging skin and wrinkles because of the lack of collagen. In supplements. It’s real purpose is to provide immediate antibodies and nutrients that start protecting the immune system. It is widely found in tablet and capsule form as well as powders. Produced in all animals. 52. It provides a PAGE 69 www. Cytokines help to regulate how the body responds to exercise and boosts t-cell activity. and it is vital to the structure of muscle development. bone and cartilage and skin strength and elasticity. It is available in pure form via capsules but is also a part of many more complicated recipes. the immune system and supports glucose metabolism. Of all the proteins.
Magnesium is directly linked to the production of energy. It uses fat as a transport means. Cranberries are rich in Vitamin C and potassium. and CEE utilizes lipids to permeate the cell wall and enter the cell directly. it is also available in capsule or tablet forms. It is a valuable drink for urinary tract health too. and fat cells are used more effectively to exert their influence. Supplements There are several ways that substances can effect the body and the operations of cells. It work as a performance supplement by developing muscle. and its addition to creatine makes it doubly powerful. in salads. The CEE compound was originally developed at the University of Nebraska Medical Center and is now sold under a number of brand names. and in the form of cooked PAGE 70 www. 58. promotes speed and strength. Creatine Magnesium Chelate The combination of creatine and magnesium chelate is a traditional chemical addition made to supplements in order to increase energy. It can help to support endurance. CEE is available in pure form as capsules but is also a part of many different powdered drinks. Dandelion Dandelion is more known as a bothersome weed on lawns. Creatine Ethyl Ester Creatine Ethyl Ester is more commonly referred to as simply CEE. and is an organic compound formed by esterification. but it is also used as a food or for medicinal purposes. The esterification of creatine and the presence of esters becomes a significant method. and promotes recovery after weight training. Available as juices and in cooking. The little red fruit. The benefits of Creatine Magnesium Chelate are multi-fold. it has more of an absorption rate and a longer life span than regular creatine monohydrate. Cranberry The Cranberry is one of the most versatile foods in American history. It is used for making wine.robkingfitness. The cranberry is very good for the improvement of overall health but specifically for cardiovascular areas and urinary tracts. It is thought to have lesser capabilities however. it is the addition of magnesium chelate that makes the creatine much more able to become absorbed in the body. It is a creatine monohydrate that has ester attached. 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. 56. 57. a medicinal ingredient and even a fabric dye. 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. helps make leaner muscles. A derivative of creatine. While creatine is known permit more exertion of strength. When successful.Supplements 55. 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. Esterification is a result of an interaction between alcohols and carboxlyic acid.com . has been known as an important food. which was originally known as a craneberry.
stomach. intestines and bladder too. DHEA DHEA is a useful acronym for dehydroepiandrosterone. These plants produce enzymes that form precursors called glucosinolates. The purpose of DHEA is what leads it to be called ‘the mother hormone’. The extract is a great source of vitamin B.robkingfitness. but it is also a very good diuretic. Levels of DHEA are high at birth then drop during childhood and return to peak in young adulthood. Everyone is born with DHEA and it is produced throughout life but in different amounts.com . 61. if a man’s testosterone levels are lower than normal.Supplements greens. estrogen and most other hormones. Not only does it support kidney function. It provides benefits against stress and is an especially good antidote to the over consumption of white flour. the benefits of DHEA is the capacity to build stronger muscles and lower body fat. capsule and powder forms. PAGE 71 www. and concentrated sweeteners. For athletes and especially body builders. DHEA will convert itself into testosterone to compensate. and it is consequently called a regulator. 59. For the average person. For instance. it helps support normal blood as well as being a good general cleansing product for the liver. Dessicated liver can help to raise red blood count levels and it also stimulates the appetite. It’s that powerful. which can present a danger of overdose. Since it is a natural source of iron it is excellent for muscle building. Dandelion is suggested as a benefit for the health of certain organs like the spleen. It converts itself to whatever hormone in the body might be lacking. It is the root of the dandelion that performs its medicinal benefits. For athletes. folic acid and iron. Diindolyl Methane Diindolyl Methane is an anticarinogen compound found in the digestable portions of Brassica vegetables - namely broccoli and cauliflower. It is the most abundant steroid hormone in the bloodstream. DHEA is essential to life. Unlike synthetic iron supplements. pancreas. DHEA also has restrictions on shipment to certain countries. Supplements 60. Dessicated liver has an additional attribute. excessive fat. dessicated liver is all natural and free of that worry. DHEA is a natural hormone in the adrenal glands and is possessed by both men and women. Dandelion is available in capsule form or more commonly as a tea drink. it is useful for supplementing inadequate levels - or anemia - in the body. Dessicated liver is commonly available in tablet. building a stronger immune system and building stronger bones. DHEA does the same for melatonin. The dosage of DHEA taken is important and it varies per person so consulting a professional is wise. and it has a multitude of health benefits - and being an anti-obesity agent is at the top of the list. Dessicated Liver The type of dessicated liver most valuable to the human body comes from beef cattle. the supplement is of great benefit in maximizing muscle gains.
The plant chemical system contains phytochemicals. DMAE also has a cosmetic application. It is related to choline and is a biochemical precursor to the neurotransmitter. and is a naturally occurring exdysteroid hormone. For athletes. Because of its vitamin content of E and B12. When estrogen metabolism is too low in men. Supplements 63. 64. For women. proteins and fats. where its purpose is largely to disrupt the development of pests. It can result in insomnia or headaches if the dosage isn’t correct. Dong Quai Dong Quai is a plant indicative to Japan. and metamorphosis of arthropods. Mammals lack this hormone and the introduction of it into the body appears to have an effect toward physical performance. In large part this is due to the fact that scientists have now worked out how PAGE 72 www. and can also promote higher energy levels. this can reduce the appearance of aging in the skin. metabolites like DIM are good for their properties. It is predominantly used in dried root form and is used to treat gynecological problems. Commonly. It is an organic compound found naturally in fish like sardines and anchovies. DIM is widely available in either tablet or capsule form. high blood pressure. Acetycholine plays an important part in general relaxation. For some. and flavonoids. It controls the ecdysis. It can also aid in reducing the level of bad estrogens and raises the good ones.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. etc. and fatigue. or moulting. phytosterols. In order to achieve a younger balance. China and Korea that has found wide use in traditional Oriental medicine. DIM is often used to control weight gain. It can also be produced by various plants. 62. DMAE is available in cream form or as tablets and capsules. Dong Quai is sometimes helpful for weight loss. It contains vitamins E and B12 and is a rich source of iron. and has an antioxidant aspect to it. It is from the family known as Apiaceae but is more commonly known as the female ginseng. DMAE as a supplement can increase this sense of relaxation. crabs. and serves to tightened the skin when applied topically. the real benefit lies in its abilities to promote healthy testosterone levels. ferulate.com . which consist of polysaccharides. acetylcholine. It is wise to start with a lower dosage as some side effects create an opposite effect. minor anemia. it is responsible for the moulting of insects. DMAE DMAE stands for dimethylaminoethanol. it means that estrogen accumulates and there are basic aging problems. it can also help with digestion of carbohydrates.robkingfitness. Recent developments in anabolic supplement research places more importance on Ecdysterone. coumarins. Ecdysterone Ecdysterone is also known as 20-Hydroxyecdysone.
65. 67. they diffuse oxygen into the bloodstream. but further research showed that they were better classified with fats rather than vitamins. Many versions of it on the market contain leaves along with the advantageous roots section. and echinacea runs into that problem. Supplements come in the form of capsules and oil. there can be a lack of consistency when making remedies. Essential fatty acids are important to the body for a number of reasons. improves many bodily functions. They are essential for creating energy production. and linoleic. it has gained popularity. and the effects are marginalized by that. It is a complex base containing a wide variety of chemicals of various potency and effect. Echinacea Echinacea derives from a species of herbaceous plants in the Asteraceae family. Egg Protein The protein derived from eggs has always been an important component for athletes. For body builders and other athletes. They are very important and most normal diets don’t receive all of the necessary amount of Omega 6 variety. 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 people prefer the oil for its cost savings. strengthen the immune system. Ecdysterone works an an enchancement for lean muscles.com . it meant cooking or eating raw many eggs per day. increases endurance. and they have provided an easy way for consumption. leafy vegetables and in nuts.robkingfitness. Egg protein now comes in powder and other forms from which drinks can be made. 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. stimulates the metabolism. Like almost any herbal remedy coming from plants. improves nerve functions and in general. It is more commonly known as purple corn flower. It is the echinacea root that is the most potent of the plant. And. EFA . There are two types of EFAs.Supplements to extract it in large enough quantity to present as a product. It now comes as a high potency compound and is highly standardized in quality. It also appears to have zero negative side effects. It’s available in capsule form or in many nutrition drinks. all this seems to be accomplished without the usual hormonal side-effects but tests are ongoing. Supplements 66. Egg protein. Omega 3 and 6 are found in fish. which is an Omega-3 fatty acid. and since the compound appears to be very safe. This had its drawbacks since eggs contain a lot of cholesterol and fat. hemp oil. Alpha-linolenic acid. which is an Omega-6 fatty acid. canoloa. and reduce water retention. the gains in lean muscle mass are beneficial.Essential Fatty Acids When essential fatty acids were first discovered. pumpkin seeds. they were classified as vitamin F. flaxseed. as a protein supplement provides protection from the effects of overtraining and are increasingly popular as a post work out PAGE 73 www. soy oil. Eggs are a great source of protein and prior to the invention of egg protein as a supplement. sunflower seeds.
When combined with carb drinks. it should be done with care. Fiber can contribute to feeling full since it isn’t digestible. hemicelluloses. and has a long tradition in Chinese medicine. Supplements from other food groups. one finds gums. which is commonly known as roughage. When full of fiber. In the soluble category. It has been used for a wide range of health benefits primarily due to its properties of affecting the cyclic adenosine monophosphate. and there are also many other protein products that include them. one of the most basic and important cell compounds found in the body. For athletes. Evodiamine Evodiamine comes from a plant called Evodiae Fructus. 69. fiber is a way to increase insulin levels naturally. 70. which is produced by the Indian Coleus plant.robkingfitness. One is soluble. and relaxation of the arteries. there are the celluloses. Forskolin appears in many weight loss compounds but is also known to have positive effects on both the lungs and heart. in particular. Egg protein can be purchased in pure powder form. less calories will be consumed PAGE 74 www. meaning that it will dissolve in water. There are two types of fiber. an increased force of contraction for the heart muscle. and works as a type of weight loss substance. Fiber supplements come as capsules. Known to raise body temperature and to influence the metabolism of certain drugs. and lignin. while in the insoluble. For athletes.com . It also raises what is known as cAMP (cyclic adenosine monophosphate). it also contains many other health enhancing elements. This leads to an increase in burning off calories and fat for energy. they evidence a higher effect. and is necessary to body functions. When using fiber supplements.Supplements drink. Currently. It also slows the rate that carbohydrates are released into the bloodstream. It has been used since antiquity in both Hindu and Ayurvedic medicine. Forskolin is available in capsule form as well as tablets and extracts. 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. and the results of that are better circulation. meaning the body isn’t encouraged to store fat. Fiber Fiber comes from the walls of plant cells and is an indigestible substance. 68. It is classified as a bioactive alkaloid extract. In research. pectins and mucilages. it is also useful as a weight loss supplement. While most think of fiber as necessary to induce bowel movements. and the other is non-soluble. Forskolin Forskolin is a labdane diterpene. The overuse of them can result in the body being less likely to retain some important minerals and vitamins. it is available in capsule or powder form. this means an increase in metabolism. tablets and in powder form. One of the most important functions that Forskolin performs is to increase the thyroid’s hormone production as well as stimulating thyroid hormone release.
Folic Acid is readily available in capsule or tablet forms. But it also contains lignans. 72. The vast majority of gamma oryzanol found in supplements are grown and harvested in Japan. The lack of folic acid is known to cause otherwise preventable deformities and diseases. It is 74. Flax seeds also come in capsule form. which is a part of folic acid. it is grown in most countries. Gamma Oryzanol Gamma Oryzanol is a combination of sterols and ferulic acid esters. It is the chief inhibitory neurotransmitter for the nervous system. Supplements of paramount importance for women who are pregnant. Gamma Oryzanol can promote the release of endorphins. which are derived from rice. reduce muscle soreness. it is a supplement good for overall better health. flax seed is an excellent way to reduce body fat. 73. GABA is found in capsule. but it is easy to use them in foods or in shake drinks from ground products or powders. the hormones which affect the PAGE 75 www. and it that hormone that facilitates the metabolism of fats in the body. Folic Acid Folic Acid is also known as vitamin B9. Flax Seed Flax seed is a very important and powerful source of fiber. and whose nutrition is depended on by a rapidly growing fetus. Many opt to use both in their diet regimes. The use of GABA works in both capacities as well as providing more restful sleep patterns. Flax seeds contain most of the nutrients. It is a member of the Linaceae family and is native to the Mediterranean region and India.com . and it’s a good source of energy. and plays a big role in the regulation of muscle tone. GABA Gamma-Aminobutryic Acid or GABA is a amino acid which is an integral part of the mammalian central nervous system. fat. Today.robkingfitness. tablet and powder forms. that’s the reason that it is harder to lose weight the older a person gets. and supplementing its presence is considered one of the most important health necessities. Leafy vegetables are the primary source of Folic Acid. but it is also contained in many cereals and breads.Supplements 71. For body builders. but flax seed oil is a concentrated version. vitamins and minerals and a high amount of Omega-3 fatty acids. GABA also has weight loss properties because it stimulates the production of the human growth hormone. For athletes and bodybuilders. and is essential to many bodily functions. it is a powerful tool in building powerful muscles. 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. The folate. is needed to synthesize and repair DNA. enhance performance. corn and barley. Since GABA decreases with age. For everyone.
which usually harden during the aging process. Officially called Allium Sativum L. but it is really a seed that has a hard shell and a soft fleshy section inside. Ginseng also contains properties that help to increase the efficiency of the immune system. it has become popular as a strength booster along with being a weight loss aid and helpful for post workout recovery.robkingfitness. to improve the blood flow and even to ease the symptons of tinnitus. but it is always the root of the plant that is considered the usable portion. a spice and one of the most versatile natural medicinal plants that there is. and in the treatment of diabetes. Ginkgo Biloba absorbs into the body very easily.com . Garlic has been found useful for helping to maintain proper cholesterol levels. Ginseng The Ginseng is an Asian perennial plant and is traditionally used in Chinese and other Oriental medicines as a stimulant. in fact. 75. It appears to produce a fruit like substance. Gamma Oryzanol is trigger for the elevation of mood levels.Supplements pleasure center of the brain. Ginseng performs so many functions and it is as popular for bodybuilders as for the general public. 78. Research on ginkgo biloba has been extensive. and is consumed either in the form of tablets or extracts. For the athlete. an aphrodisiac. and it is a very unique species with no close living relatives. Ginkgo Biloba The Ginkgo Biloba tree is also known as a maidenhair tree. Supplements contain flavonoid glycosides and terpenoids are are used pharmaceutically for memory enchancement. Garlic Garlic is a food. Consequently. For bodybuilders. Gamma Oryzanol comes in liquid forms for drinking as well as capsules and tablets. ginkgo biloba is good for enhancing oxygenation and it supports the heart and promotes healthier blood circulation. As an herb. It is also known to help with cardiovascular health as well as helping to maintain a healthier blood pressure. It helps to elevate mood and increase energy as well as being a regenerator after strenuous workouts. to treat dementia. it is a part of the onion family and it is grown in most parts of the world. Little research has been done into garlic as a supplement. It is widely available in capsule or tablet form and seems to have no detrimental side-effects. That it also helps the body adapt to higher levels of stress and increases endurance also makes it a popular supplement. and there is little regulation into the capsules or tablets that are available. it has its own division in plant classification. it is widespread and there are a number of varieties. The extracts of ginkgo leaves PAGE 76 www. and keeping the blood vessels elastic. It also has antioxidant powers and is said to be stronger than vitamin E in the elimination of free radials from the body. 76. and is considered to be something of a modern miracle remedy.
When glucose combines with an amino acid.robkingfitness. PAGE 77 www. spinach. GKG replenishes and restores the key amnio acids. For athletes and bodybuilders. poultry. both of which are critically important to protein synthesis and muscle growth. GKG helps the transport of amino acids and increases the efficiency of the synthesis that is so needed in muscle development. In strength training. cabbage and parsley. eggs.com . It is found in beef. alpha-ketoglutarate and taurine. and is a molecular building block helpful in the maintenance of joints and their flexibility. For bodybuilders. which was designed for weight training athletes. Glutamine Glutamine is the most abundant free amnio acid in the body. there is research indicating that Glucosamine Sulfate plays a role in the lubrication of certain cartilage. even a small supplement of Glutamine can be valuable to keep muscles building rather than diminishing them. and it is often combined with creatine or HMB for fullest effect. GKG is a combination of the glutamine precursors. the opposite is usually the effect. it is a beneficial supplement because certain joints are often overused. 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. 80. Glucosamine Sulfate Glucosamine Sulfate is a type of glucosamine. It can also improve protein metabolism. and it does this by increasing production of more synovial fluid. and GKG helps to rebalance the body. Supplements Scientifically. who deplete their glutamine levels during intensive workouts. and it helps in other places in the body by creating a healthier immune system and with the transportation of nitrogen. It is basically a product to increase cell production and enhances the ripped and muscular look so sought after. Primarily available in tablet form. GKG is a natural supplement as all of its nutrients are found in food sources. and it is one of the few amino acids that directly cross the blood-brain barrier. which flattens the muscles.Supplements 79. Glucosamine Sulfate definitely aids in keeping the joints of the body to move more smoothly. Glucosamine Sulfate helps to cushion them along with helping to keep them lubricated. 81. beets. Glutamine is a popular supplement because it is in such demand throughout the body - especially by bodybuilders. GKG GKG is a dietary supplement. Traditionally used as a post workout supplement. 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. wheat. Glucosamine Sulfate has no known side-effects. dairy products. The benefit of GKG is that is helps the muscle cells preserve the alpha-ketoglutarate and taurine. It is a free form amino acid and exists in the muscle tissue. and decreases the likelihood of water retention. It can be found in powder as well as power bars.
Another attribute of GLPC is that it maximizes the muscles by compensating for the the reduced amount of oxygen they receive during heavy workouts. Because it is capable of regulating insulin function. It works by causing the body to use more creatine. and used as a supplement. It is considered a good supplement for increasing muscle mass including the heart muscle. tablet or powder form. It is an aid post workout in repairing muscles. increases the body’s creatine uptake. Glutamine is a valuable supplement. 84. the part of the cell known as the power plant for the body. Supplements GPLC also has very good antioxidant effects especially against superoxide radicals. It is also good for for detoxing the body of homocysteine. PAGE 78 www. Glycocyamine works for almost everyone as opposed to creatine. it is added to creatine rather than taken separately. It is most often found in compound products rather than as a lone supplement. and it has been found that the compound can be converted in the liver into the much needed creatine. but should not be confused with L-Glutamine. Glyco-Carn (GPLC) GPLC stands for Glycine propionyl-L-carnitine. and limits the amount of lactic acid build up. but does not help the body create it.robkingfitness. and it provides several important functions.Supplements Available in powder and tablet forms. it triggers the body to make new muscle from protein in the diet. It is available in capsule. and there are a number of products on the market that provide this. It adds to better blood flow. it acts as an energy producer in the transport of fatty acids and as waster remover from the mitochondria. It is a molecular bonded form of propionyl-Lcarnitine and amino acid. It is popular and somewhat necessary that it be taken in combination with betaine. It can volumize the muscles and without any bloating usually caused by creatine. It can promote weight loss. 82. not everyone responds to it equally and that has been a concern amongst bodybuilders. In many supplements. It is a precursor of creatine. Glycocyamine Glycocyamine is a metabolite of glycine in which the amino group is converted into guanidine. This serves to keep the body from depleting creatine production in the liver. It is an amazing nutrient when combined with others. 83. Guanidinopropionic Acid Guanidinopropionic Acid is a synthetic supplement that is known to increase insulin sensitivity and cell volumization in animals. While creatine is a powerful substance. As a supplement. It is useful to athletes in a number of ways beyond promoting insulin functions. Glycocyamine study is a result of that disparity. It is a creatine monohydrate analogue and is often a common ingredient in products containing creatine monohydrate.com . and makes muscles appeared more prominent or popped.
It is sometimes known as a May Day flower. proanthocyanidins. Because of its ingredients. The steroid is excellent for weight loss because Guggulsterone directly effects the thyroid through enzymatic mechanisms. but in modern supplemental medicine. and it is a metabolite of the essential amino acid leucine and is synthesized in the human body. 88. Hawthorne Berry The Hawthorne Berry is an herb originating in the Mediterranean. HMB HMB stands for beta-hydroxy betamethylbutyrate. glycosides. and flavonoids. Gynostemma can aid in the effects received from overtraining. Haw or White Thorn and has been used in ancient medicines for thousands of years. where it assists in oxidating liver cells. With Guggulsterones. It is also legend in celtic folklore as well as in Greek and Roman medicinal practices. it is often used for weight loss and to strengthen the heart muscles by supplying additional oxygen to the muscle. it is important to buy only the purest extracts as poorer quality versions produce little or no effect. It was developed as a nutritional supplement to aid in building body PAGE 79 www. Another effect is on the complexion and it seems to work well for the skin also as a result of the thyroid. 86. It is an herb called Commiphora Mukul and is grown primarily in India. 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. This happens because the thyroid is stimulated and it begins to produce more hormones like thyroxin. and this in turn has a big effect on metabolism. tannis. The net result is burning more fat. Gynostemma is a part of many supplemental compounds. and is a Chinese herb. It protects the immune system from stress. It was thought to be good for fertility. and can add more strength and endurance to the body.com . Many Guggulsterones of an inferior quality will appear yellow in color when the powder should be brown. it is also consider a good weight loss aid. Supplements Beyond its ability to protect the immune system. It also helps the digestive system via the liver functions. The Hawthorne Berry extract is commonly found not only in capsule form but in many supplemental compounds. It acts as a super oxidant. and is found in the resin of the guggul plant.Supplements 85. The Hawthorne Berry is an excellent course of vitamin C. and boosts the immune system by increasing the number of red blood cells. its properties are important to cardiovascular functions. As an aid to lower cholesterol levels as well as reducing water retention. For athletes. it has become a very popular herb in modern society. 87. Gynostemma Gynostemma is similar to ginseng.robkingfitness. Guggulsterones Guggulsterones is a plant steroid. saponins.
It is one of the more effective weight loss supplements because it seems to reset the body’s set-point for weight. and has only been on the Western market for a few years. It slows the digestion of food and makes it easier to lower the overall caloric intake because of a feeling of fullness. the addition of it to a diet can help strength building. 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 basically helps with food cravings. Supplements 90. Long used by African tribes for suppressing hunger along with increasing energy levels.com . For all of its properties. It also helps support the immune system and creates an environment within the body where muscles can be built more easily. it has become known primarily as a weight loss aid because of its ability to stimulate norepinephrine release.robkingfitness. It is a string of amino acids that exhibits qualities of building strength and mass. and when this happens the weight is not only lost but stays off. the proper level hormone of production paramount is in importance. it is thought that Hoodia is thousands times more powerful with the same type of signals. which in turn. When compared to sugar. and Humanofort helps with that. burns more fat. and trimming of extra fat. So. A large part of the weight loss battle. 91. 89. alfalfa and catfish and is often sold as calcium salt. While no one is really deficient in HMB. which works in much the same way. Hordenine Hordenine is a phenylethylamine alkaloid with antibacterial and antibiotic properties. Hoodia Gordonii Hoodia Gordonii or Asclepiadaceae is a type of milkweed that grows in Southwestern Africa. It also helps PAGE 80 www. In nature. it is commonly found in grapefruit. 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. it is increasingly popular for older bodybuilders and weightlifters for increasing the levels of hormones. It is lipolytic and frees lipids from adipose tissues. As a supplement. and it stimulates the release of norepinephrine in mammals. When this happens it creates energy. Norepinephrine is a hormone that energizes the body. For strength training and building muscle. HMB is available in pure form as capsule or tablets. It is produced by various species of cactus as well as in some grains and grasses. it is now popular as a weight loss supplement.Supplements mass and to decrease muscular breakdown. Hoodia comes in pure form as capsules or tablets and is also a part of many weight loss mixtures. Humanofort Humanofort is extracted from the embryos of chickens and is a peptide.
It comes in pure form as well as being a component in many supplemental compounds. the eyes and the heart valves. epithelial.Supplements support an healthy immune system. nuts. Hydrolyzed Whey Protein Isolate Hydrolyzed Whey Protein Isolate comes from Whey protein. It is a simple carbohydrate and works in a variety of the body’s metabolic processes.com . Supplements proteins without having to drink mixtures of raw eggs and milk. When it is hydrolyzed. Hyaluronic Acid is a primarily component of cartilage. acts as an antioxidant. It is the type of protein that works toward muscle building and losing weight. DNA. oranges and wheat bran. It is primarily located in the synovial joint fluids. the protein is easier to absorb and they are less allergenic than other forms of whey. and neural tissues. and is found in beans. It also helps to form ATP. which are the building blocks of the body. which makes it of less bulk and can be much more rapidly digested. it is important to all athletes. non-sulfated glycosaminoglycan that is widely distributed through out the connective. and is considered a good supplement for training. and supports the production of normal testosterone levels. and is a good means of recovering more quickly from strenuous workouts. Inositol Inositol is a vitamin from the B-complex family. It can help eliminate some of the additional stress that is caused to the joints from heavy workouts. It is essentially a protein that is a natural occurrence in the human body. It comes in many forms including powder and power bar type snacks. It comes in pure form as well as being an additive to other supplements. PAGE 81 www. a liquid that is a by product of cheese production. 92. For bodybuilders is can have a positive effect on the amount of physical strength and energy produced during exercise. 95. and is easy to digest. 93. Hydrolyzed Whey Protein is a way to increase 94. It acts as an antioxidant as well as acting to retain water. supplementing via Hyaluronic Acid is now popular. Since one of Hyaluronic Acid’s biggest functions is to lubricate and cushion the joints. provides the type amino acids that build muscles. It manages to hasten muscle repair. Since hydration is so important to muscle growth and the immune system. It helps the body to carry more oxygen without affecting the lungs. Inosine Inosine a is nucleoside formed when hypoxathine is attached to a ribose ring via glycosidic bond. Hyaluronic Acid Hyaluronic Acid or Hyaluronan is an anionic. cantaloupe. and it does have neuroprotective properties that are used in spinal cord injuries due to its abilities to improve axonal rewiring.robkingfitness. It is broken down into peptides. and RNA. Inosine has long been tried as a supplement to improve athletic performance. Humanofort comes in pure form as capsules and is also an ingredient in supplemental compounds.
Supplements come in the form of liver tabs. lowering cortisol levels. Coming from the flavone family. As a supplement. Ipriflavone works by increasing protein synthesis. These things work toward helping the muscles contract more and also to use body fat as fuel during workouts. Ipriflavone produces many of the same qualities that anabolic steroids did. and a multitude of problems in the organs of the body. and to prevent osteoporosis in post menopausal women. but without the side effects. Inositol also aids in controlling both cholesterol levels and estrogen levels as well as assisting the brain cells. Iron is possibly the most abundant element on earth and is essential for humans.Supplements Inositol helps the body to form cell membranes and for the proper functioning of cells. Iron is found in many meats and vegetables but is also plentiful as supplements. Iron also comes as hydrolyzed protein chelate that is called ferritin. the intestines and the eyes. Ipriflavone is relatively new and more and more research is being done on it. For bodybuilders. supplementing iron is common. Its primary role is as an oxygen carrier within the protein hemoglobin.robkingfitness. which help the red blood cells transport oxygen to various tissues. Iron Iron is a mineral essential to nearly all known organisms. maintain good cholesterol levels. In the diet. strength and energy.com . which had many detrimental side effects like salt retention. 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. but tests do confirm its positive powers and its safety. prolong endurance. anxiety and depression. it is used much like creatine to increase muscle mass. It also helps in the transmission of nerve signals and to transport lipids. capsules. tablets and powder and are additives into many more generalized nutritional compounds. Inositol comes in pure forms as capsules and in powder form as well. Since only about 5 to 10% of the iron derived from diets can be absorbed into the body. and work to let the body use more oxygen. 97. 96. it is also popular to use it in stacking with protein supplements. and iron allows a binding characteristic. Ipriflavone is a newer answer to anabolic steroids. to maintain bone density. In cells. red meat along with fish and poultry are excellent sources. and the ones easiest to absorb are ferrous succinate. behavioral issues such as aggression. iron is stored in the center of metalloproteins and is an essential part of blood. While Ipriflavone works well on its own. reduce body fat. Ipriflavone works to increase lean mass. It can come in many forms. Ipriflavone Ipriflavone is a synthetic isoflavone that is used to inhibit bone resportion. and making recovery from exercise quicker. This is especially true for female athletes. It is a big aid in building lean muscles and there are many PAGE 82 www. Supplements companies producing their versions of the supplement. It comes in pure form as capsules as well as an additive to combination supplements.
99. It is present in the lungs. Omega-3 fatty acids attached to phospholipids. and they are responsible for providing a protective shield around cells and giving them a framework. and while it has the same benefits as creatine. the bran. Lecithin is helpful in processing fat faster and better as well as working to improve the functions of many basic organs. In supplement form. 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. in general. Many antioxidants work but cannot cross the blood-brain barrier.Supplements 98. it can help to create more muscle mass while strengthening the immune system. Lecithin works to supply choline to the cells and is useful for the movement of fats in and out of their structure. tablets. 101. wheat germ.robkingfitness. lamb and beef but it is also found in egg yolks. and the nervous system from free radicals. and PAGE 83 www. For athletes. colon. lycopene and carotenoids. soybeans. fungi. and helps the body absorb more in the form of Kre-Alkaline than in regular creatine. which is what gives tomatoes and other fruits and vegetables their colors. grapefruit and papaya amongst others. Krill oil comes in capsule form as well as being a part of many protein mixtures. It is found in tomatoes. The oil consists of three components: Omega-3 fatty acids. Krill Oil Krill oil is made from Euphoria Superba. These changes in creatine are due to the way it is manufactured. peanuts and oatmeal. Lecithin Lecithin is a generic term used to describe a compound . watermelon. which is a tiny shrimp like species found in Antarctic waters. which is an antioxidant. Kre-Alkaline Kre-Alkaline was created as a synthetic creatine. Research into lycopene has found that lycopene containing foods can aid in cancer reduction. and it protects the eyes. which is primarily fatty acids and choline. it is available in capsules. For the human body. The manipulation of the PH level during processing. It is considered a phospholipid. it has none of the side effects of creatine monohydrate usage. Supplements 100. Kre-Alkaline comes in many forms but primarily as capsules or tablets. and astaxanthin. which krill oil can do. Since only certain plants and microorganisms such as bacteria. in cardiovascular disease and in macular degeneration. are important to biological coloration. liver and adrenal glands and it has been found to possess antioxidant properties. 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. As an antioxidant.com . granules and powders and is a component of many mixtures. krill oil is effective in protecting the body’s cells from free radicals and the damage they can cause. Lycopene Lycopene is the red carotene and carotenoid pigment and phytochemical. prostate. Lecithin is found in many animal proteins like pork.
As a supplement. Taking it over a long term provides the full benefit. and the effects are similar to dopomine. 102. can manufacture carotenoids. 104. and that can lead to building leaner muscle and breaking down fat. Known as something of a miracle product. It is the pods of the Macuna that contain mucunian and serotonin. which is an herb originating from the higher elevations of the Andes in Peru and Bolivia. 103. give athletes more endurance. bones strong.com .Supplements algaes. Maca is widely available in capsule. Magnesium The ions of magnesium are essential to all living cells. Macuna can help to increase the production of the Human Growth Hormone.robkingfitness. seeds and nuts and for athletes. many bodybuilders take Magnesium in the form of tablets or capsules or as a part of nutritional compounds. It has been a forage PAGE 84 www. Macuna is available in a number of forms from pure in capsules or as an additive in more complex nutritional compounds. It contributes to such essential functions as keeping a heart beat steady. As with any adaptogen - like ginseng - it takes a gradual build up to affect its full strength and properties. Supplements crop and a medicinal component in India. For bodybuilders. vitamins and minerals and is considered to be one of the most beneficial supplements available on today’s market. Magnesium deficiency is common in diets. and it is needed for over three hundred biochemical bodily reactions. Maca Maca is a shortened term for Lepidium Meyenii. Macuna Macuna is officially Macuna Pruriens. While not a absolute necessity. but it can also create more energy. It is commonly known as a velvet bean or cowitch amongst many other more regional ones. a legume coming from the tropics. Lycopene is available in many forms. It is similar in appearance to the turnip. It can come pure in soft gel or capsule form as well as a component of dietary compounds. it is necessary to either include lycopene through diet or supplements. and a further depletion of it can be caused by gastrointestinal problems like vomiting or diarrhea. Maca is especially known for its properties that contribute to healthy sexual functions. powder and extract forms. it is more known for its use as a medical herb. and provides an overall feeling of well-being. West Africa and Central America. It is rich in amino acids. whole grains. the amount that food can provide often isn’t enough and supplements can become a way of adding more to the diet. and greatly aids in keeping both muscles and nerve functions normal. Magnesium is found in small quantity in many green vegetables such as spinach. While eaten as a root vegetable.
it is also useful in combating jet lag by allowing the body to get the sleep cycle back in sync. Manganese can be found in many forms of nutritional compounds as well as in a purer form. The human body uses it in many ways including energy production. These Xanthones are also being researched for additional properties and their potential for anti-disease effects. Magnesium also supports proper skin. and has a direct correlation to the body’s circadian rhythms. they are excellent for fat burning. carbs and protein through its support of digestive enzymes. While used by many as a natural sleep aid. or MCT. They are active plant phenols that can locate and eliminate free radicals. It plays a key role in the digestion of fast. Since fat molecules are form in chains. blueberries.com . palm oil.Supplements Manganese is an essential trace nutrient in all forms of life. In other nutritional supplement form. 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. 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. MCT oil is a combination of caprylic and capric fatty acids and are fatty acids that are the most digestible by the body. but it has the same kind of anti-oxidant effects as the pomegranate. MCT is obtained from butter. keeps oxidant levels in check. The superoxide dismutase enzyme is essential in mitochondrion health and magnesium helps to support the process and in turn. cartilage and bone growth and maintenance and health. which are more calorically dense in nature. muscle energy. Xanthones are the most useful part of the mangosteen’s chemical composition. pineapple and nuts. 108. Mangosteen comes in forms from capsules to juice drinks. and originally comes from Indonesia. and even for the production of adenosine triphosphate. 105. and these are a much healthier alternative to saturated fats. Mangosteen Mangosteen is a fruit from a tropical evergreen tree. It has found uses not only as a food but in traditional medical practices as well. it is good to note that the medium chains are easier to digest than the longer chains. It is important for the way the body’s oxygen deals with toxic effects due to superoxides. They simply contain less fat molecules than the long chains. They are similar to the way carbohydrates are digested but encourage a caloric burn off at a great rate. MCT is available in chewable forms or as powder. Manganese 106. That means. In a regular diet. Supplements 107. It may be an exotic fruit. and coconut oil. are fatty acid esters of glycerol. Manganese is found in leafy green vegetables as well as some legumes.robkingfitness. MCT Medium Chain Triglycerides. Melatonin Melatonin is produced in the pineal gland of the brain. PAGE 85 www.
By being able to work through different metabolic pathways. It also aids in the recovery from strenuous exercise. Supplements 110. Methoxyisoflavone is a non-hormonal anabolic and anti-catabonic compound. 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 is now used by athletes who take other supplements that can take a toll on the liver. it works to increase lean muscle mass according to recent studies. Micellar Micellar casein or Casein protein is an extremely rich protein that digests very slowly. 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.Supplements It also has certain antioxidant properties and considered a benefit to the immune system in general. making it a nutrient for the muscles that lasts and lasts. Milk Thistle Milk Thistle comes from a flowering plant from the daisy family. and it is known to increase the synthesis of protein. Milk Thistle contains flavonolignands. and that also help build muscles. which are responsible for its antioxidant powers.Methoxyisoflavone Methoxyisoflavone is an anabolic compound comprised of ipriflavone and methoxy. Additionally. They are noted for being a replacement for anabolic steroids. It is a natural type of time release. It is found in pure form as capsules and in stack compounds too. For more than 2000 years. the Milk Thistle seed has been used to treat chronic liver disease or to protect the liver against toxins. Melatonin supplements come primarily in tablet or capsule form and are made from plant and animal synthesis. It is a casein found in milk and is separated by a filtration system where no chemicals are used. which inserted so much testosterone into the body. it retains the amount of bioactive milk peptides that are so good for the immune system. and is native to the Mediterranean region as well as North Africa and the Middle East. it makes sense that ipriflavone and methoxy would be stacked together for greater impact and there are no androgenic side-effects.com . When taking a number of different PAGE 86 www. they are relatively new to the supplement market. As a combination. Because of this processing. Micellar casein is widely available in powder form. and vary in their purity. Methoxyisoflavone is often found with a protein addition because it seems to work more extensively and more quickly when combined with it. They are a good combination for those wishing to create lean muscle and the compound is safe for both men and for women. While it has always been an aid in enhancing liver health.robkingfitness. 111. which is what makes it of interest to athletes. 109.
For athletes. Often compared to glucosamine and chondroitin as an aid against osteoarthritis. It is predicted by scientists to be effective against various types of arthritis and any condition that involves the degeneration of connective tissue. In more modern medicine. It has bee shown to be particularly effective after taking courses of anabolic steroids. It is a protein that regulates how much muscle is produced. NAC scavenges the body for free radicals. NAC is not found in the diet like L-Cysteine and comes only from dietary supplements. which helps to form cartilage. and that’s where it becomes of interest to athletes. and completely organic. While a traditional Chinese remedy for colds. There are now protein supplements called Myostatin Blockers that can lead to double the muscle growth by blocking Myostatin’s activities. It is derived from L-Cysteine and is considered more stable. 114. It helps to remove glucose from the bloodstream as well as act as a scavenger of free radicals. but it is sold as a nutritional supplement. Supplements MSM is also a key component in collagen. non-toxic. or N-Acetyl Cysteine. it is of interest because scientific research has found that when Myostatin is blocked or minimized in the body. there can often 113. the synergism that results can place stress upon the liver. That means that if carbohydrate intake is lower for dietary reasons.Supplements supplements. or Methylsulfonylmethane. PAGE 87 www. natural In metabolism.com . NAC NAC. Myostatin Blocker Myostatin is a member of the secreted TGF beta protein family. For bodybuilders. thermogenics. All living organisms contain it in fluid and in tissues. and can boost the immune system by acting as a glutathione precursor. MSM is undergoing testing to determine its real value. Sulfur itself is found in all parts of the body from enzymes and tissues to hair and joints. or pro-hormones. more muscle mass is developed.robkingfitness. Momordica has been used to treat ailments such as diabetes and indigestion because of its insulin like molecules. Momordica Momordica is a genus of fruit coming from the Cucurbitaceae family. it can act as a supplement to release insulin when carbohydrates in the diet are lower. is a natural source of sulfur. It is native to Asia. and Milk Thistle works to build new liver cells and enhance the liver’s recovery processes. it is now thought to have antibiotic and antiviral properties. Africa and Australia and is also referred to as bitter melon. It is pure and is nonmetallic. 112. and is also known as a growth differentiation factor. and appears many places in nature. MSM MSM. Myostatin Blockers are found in various supplements. the Momordica can provide the same type of protein synthesis and muscular hypertrophy but without the simple carbs. 115. is known as an antioxidant. Momordica is found in capsule and powder form. As with any good antioxidant.
NAC is good for post workout periods due to its ability to lower liver enzyme levels. many forage and cereal grasses. it is essential for healthy nervous system functions as well as for cardiovascular health and the immune system. Niacinamide is another form and is more common in dietary supplements. Both are involved in reactions inside cells and help to transport the enzymes that break down fats. Niacin Niacin is also known as vitamin B and nicotinic acid. but it is most commonly found in protein powders that are supplemented with amino acids. Supplements 117. It removes triglycerides from the bloodstream and tissues. its benefits to bodybuilders is very solid in it s ability to help add muscle. and is an organic compound. It is a free form type of gas produced in the body. Octacosanol Octacosanol is a straight-chain aliphatic fatty alcohol that comes from the waxes of particular plants. 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. which delivers more nutrients to the muscles. In order for this gas to be produced. It is found in eucalyptus. 116. Niacin is available in capsule or tablet form. PAGE 88 www. While the effects of Nitric Oxide have been scientifically debated. For athletes who use steroids. including arginine. avocados.com . and legumes. 118. but is also available in many foods such as most meats. Nitric Oxide Nitric Oxide is a chemical compound and an important signaling molecule in the body of all mammals. and is also more easily found in foods. Octacosanol has a high vitamin E content. 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. mushrooms and brewer’s yeast. proteins and carbs. Included are increasing the blood flow. an amino acid. and it is this gas that acts as conduit for cells to communicate with one another. nuts. which in turn. and releasing the gonadotroptin hormone as well as adrenalin.Supplements be oxidative damage.robkingfitness. and protecting it against damage from acetaminophen use. It is insoluble in water. tomatoes. NO can do many things. including humans. whole grain products. leafy vegetables. In energy production. A lack of nitric oxide can manifest itself by extreme fatigue and physical weakness. increases endurance. enzymes break down Arginine. Several companies make version of Nitric Oxide. Octacosanol is of special interest to athletes because it increases the body’s ability to use oxygen during exercise. NAC seems to work best ridding the liver of heavy metals. and is therefore a good antioxidant.
it may be their properties that have the anabolic properties. Omega-3 Omega-3 fatty acids are essential to the body. is a salt formed as a result of the combination of ornithine and alpha-ketoglutarate. yeast infections.robkingfitness. It is a separate element from olive oil. For athletes. and it can help heighten the levels of glutamine in the muscle cells. to be a supplement worth an athlete’s consideration during dieting or hard training. glutamine. Medical studies have concluded that OKG is capable of preserving muscle protein synthesis while sparing nitrogen. while directly stimulating the immune system. however. It is difficult to separate the OKG enough from arginine and others to know precisely whether it works or not. hypertension. Because OKG increases the levels of plasma concentrations (arginine. but the effect may not be from OKG alone. OKG may help to increase growth hormones levels. Although it has never been understood precisely how the olive leaf works its wonders. OKG OKG. This part of the olive tree is capable of detoxifying the body by ridding it of bacteria and vruses. and the body can’t make them so they must be obtained hrough iet r utritional upplements. There has been a great deal of medical study on Omega-3. 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. For athletes. it is thought to be beneficial in the treatment of athletes foot. or Ornithine alpha-ketoglutarate. 119. and there is enough research and medical evidence to show its worth as a natural antibiotic and antitoxin.com . and the leaves have their own significant value.Supplements It also protects muscle tissue and DNA from damage. Octacosanol is available in many energy tablets. There are active fractions called oleuropeins that show amazing antibacterial and antimicrobial functions. Octacosanol also improves muscular strength by preventing the build up of lactic acid. 121. t d o n s Essentially. They are known to promote a healthy PAGE 89 www. leucine. and it is known to greatly effect the cardiovascular mechanisms as well as brain health. jock itch. ornithine. It is known. It can decrease muscle protein. Olive Leaf Olive leaves have been used in traditional and ancient medicine for thousands of years. lowering of blood pressure and even the reduction of flu like symptons. and isoleucine). diabetes. As a supplement. It is supportive of the actions of white blood cells. as an additive in many powders and mixtures along. it is especially good for boosting the immune system. proline. Supplements 120. OKG works according to the metabolic situation.
it can also provide more mental focus. The body converts them from unsaturated fats. and interact with Omega-3 fatty acids. Omega-6 and Omega-3 need to interact with each other for a proper balance and good health. and helps to burn off excess fat. They are known as essential fatty acids and get their name from being the first bond in the carbon’s spine for fatty acids. and makes fat release into the blood stream as fuel. Omega-9 has to be combined with Omega-6 in order for the to participate in the reactions that form eicosanoids. Supplements seed and wallflower seed. Oolong Tea Oolong teas are from China. Unlike Omegas 3 & 6. it helps to maintain healthy skin. Aside from tasting good.robkingfitness. Omega-3 fatty acids can be obtained through diet with foods such as oily fishes. but when it is used properly in the diet. 122. Omega-9 is also found in rape seed. Pantothenic comes from the Greek work meaning ‘from everywhere’. there is an increase in body temperature and excess fat is converted to glucose and subsequently into waste. 123. it actually works as an anti-inflammatory property. It has higher amounts in whole-grains. and it is true that Pantothenic is found in nearly every food. In thermogenesis. PAGE 90 www. Oolong can provide energy. Because of its caffeine content. Together. mustard 125. The main component of Omega-9 is oleic acid. It stimulates the brain. It is critical to metabolism and the synthesis of carbohydrates. and are fermented. Pantothenic Acid Pantothenic Acid is also known as vitamin B5. Thermogenesis is a part of how oolong works. they effect the production of hormone messengers.com . They are the sixth carbon from the end. Omega-9 Omega-9 fatty acids is from the same family of unsaturated fatty acids that Omega-3 and Omega-6 come from. It is a water soluble vitamin. As well as being available in tea leaf form. proteins and fats. Omega-9 fatty acids aren’t classified as essential fatty acids because they can be created by the body. The caffeine from the tea acts as a stimulant for the nervous system. hemp oil ad flax oil. which is an essential nutrient. and are common components of animal fat and vegetable oil. Oolong has a long history in traditional and ancient Chinese medicine.Supplements blood flow as well as circulation. 124. eggs. hair and nails. Omega-6 is generally classified as proinflammatory. which are called eicosanoids. which also allows better memory function and more focused thinking. when fat is being converted to energy. Omega-6 Omega-6 is a family of unsaturated fatty acids. which is a good source of gamma-linoleic acid and is the main component of olive oil and other monounsaturated fats. It is available in soft gel form and many oils. Oolong is also available in capsules and caplets. It can help bloating and cramps associated with PMS. Even the FDA and Food and Drug Administration have admitted that Omega-3 fatty acids may reduce the risk of coronary disease.
which is a neurotransmitter and which is necessary for sleep. It is a source of relaxation and improves mental health. or from egg yolks. 126. It is biosynthesized from phenylalanine through enzymatic decarboxylation. Look for Phenylalanine in specific protein supplements. Phenylalanine Phenylalanine is an amino acid. concentration and mental alertness. it comes from plants as a precaution from any disease that could be transmitted by cattle. As a supplement. capsules and tablets. Phosphatidyl 127. there is a lot of Phenethylamine in chocolate. It is found in mammals. Unfortunately. Since much B5 is obtained from diet. and is found naturally in the breast milk of mammals. it can help maintain a healthy appetite and good frame of mind while keeping PAGE 91 www. It was discovered in Russia in the 1960s and was sold as a neuropsychotropic drug to tread anxiety and insomnia.Supplements meat. and in the making of ATP. It also promotes energy.robkingfitness. but it is available in capsule form. 128. but it doesn’t reach the brain as well as the supplements do. Pantothenic Acid is also involved in the production of red blood cells. Phenibut is available as a powder or a capsule. It has the capability of passing the blood-brain barrier. which is made up of amino acid L-serine and a lipid molecule. especially in older people. 129. and effects the pleasure center of the brain. It creates energy. Supplements the brain alert. Phenethylamine Phenethylamine is an alkaloind and monoamine compound. Present in the cells of all animals and all plants. Phosphatidyl Serine Phosphatidyl Serine is a phospholipid component.com . It has a high level of GABA. As a nutritional supplement. it comes from the cerebral cortex of cattle. which is responsible for the cell acceleration of the body. from soy beans. In the central nervous system. Phenibut Phenibut is the shortened name for beta-pheylgamma-aminobutyric acid. but is most famous for being found in chocolate. As well as acting to improve memory and cognition. lecithin. and legumes. It comes in powder. which is a primary signaling molecule of the brain. but when combined with other supplements like fat burners or energy products. Phenethylamine helps to promote and maintain mood. It’s effect is not dramatic. it can help sustain the energy needed for heavy or long workouts. it is most often sold as a mood regulator and weight loss aid. For bodybuilders. it is believed to act as a neuromodulator or neurotransmitter. it is of interest to athletes because it speeds up the recovery process after working out. It converts into dopamine. there is usually little reason to use supplements. Phenibut is popular with athletes because it relieves stress.
white beans. while a complex carbohydrate. but has become a cultivated crop throughout the Baltic region. It promotes healthy digestion and overall well being. Pomegranate supplements. veal. Policosanol Policosanol is a generic term for the natural extract of plant waxes. PS is found in mackerel. phosphorus. Plant Proteins come in a number of different forms from energizer powders to capsules. potassium and thiamin. It has been a source of traditional Ayurvedic medicine for thousands of years. yams and beeswax. aside from juice.Supplements Serine also seems to prevent muscle soreness as well as having some ergogenic properties. It also works to promote a healthy hormone balance. powder drinks and in many mixtures. and keeping the organs and immune system healthy. eel. trout.robkingfitness.com . The Pomegranate has a high volume of vitamin C and is a good source of B5. Find it in capsule or tablet form. the properties of Pomegranate can also increase nitric oxide production. 132. Policosanol is also found in sugar cane. delivers many amino acids as well as iron. Asia and the Southwestern United States. beef anchovies. which means it is good for aerobic exercise and weight training. potassium and antioxidant polyphenols. PAGE 92 www. and is used as a supplement to lower bad cholesterols and increase the good ones. there are a number of plant based proteins. There are three primary plant proteins and each of them is plentiful for Omega 3-6-9. Supplements 131. 130. It can be found in capsule. unpolished rice and potatoes but is popular as a supplement because so much of it in food never reaches the brain. come as capsules. which helps to relax the blood vessels. It is essential a type of fatty alcohol. Rice Protein. Pomegranate The Pomegranate is a small fruit bearing shrub that is native to Iran. Plant Protein For people who don’t wish to consume meats for their intake of protein. India. plant proteins are important as a dietary aid as well as for vegetarians. Beyond scavenging the body for free radicals. Hemp Protein contains all of the amino acids and is considered a type of superfood. where the supplement is considered something of a panacea. Pea Protein is the easiest of the three to absorb and is good because it will not deposit itself as fat within the body. and the only research done on it has come from there. Since proteins are the building blocks for making muscles. pure form or in many compounds and supplements. tuna. Policosanol comes exclusively from Cuba.
Supplementing progesterone is good for women’s joint functions and prevents water retention and bloating. it is important in maintaing a healthy blood pressure. less post workout soreness and stress. combat stress. It is found in tissues of the nervous system and in areas like the adrenal glands. It has seen use in the treatment of diabetes as well as a remedy for severe alcohol hangovers. and as a pivotal element in how nerves fire. SInce fruits contain so much potassium. In the endocrine system. the brain. the retina. and improves sleep quality. the ovaries and the skin. It is a critical supplement when diuretics are used as it helps regulate water balance and the synthesis of proteins. and can help reduce muscular soreness. it can aid in the contraction of the muscles. the testicles. It is a hormone. it is used as a booster for hormones. It is primarily found in stacks and other supplemental mixtures. Potassium is important to the nervous system. It also calms estrogen levels as well as being an excellent conditioning PAGE 93 www. It is a naturally produced hormone and is primarily produced in the adrenal gland.com . 134. Supplements primarily hormonal. vomiting and flatulence by keeping dosage within reason. the heart beat and other critical processes. and is made from cholesterol by cellular mitochondria. Therefore. and helps to control brain functions. The flavanoids in the cactus are responsible for healthy enhancing benefits like having more energy. While it is 136. It comes in pure capsule form as well as being a component of several protein or other compounds. upset stomach. and in the placenta during pregnancy. the corpus luteum secretes progesterone as a foe of estrogen. Progesterone Progesterone is produced in the ovaries. It has been used for medicinal purposes in traditional tribal medicine for hundres of years. Pregnenolone Pregnenolone is a steroid hormone. Prickly Pear Cactus contains a range of alkaloids as well as antioxidants. primarily betanin and indicaxanthin. The Potassium ion is necessary for the function of cells and is found in all animal and plant tissues. Avoid diarrhea. Potassium Potassium is a mineral that is necessary for all living cells. it is necessary to be careful when adding supplements to a diet. For body builders. and a faster recovery after training. It can improve energy levels. it can also elevate memory levels and motivational levels.robkingfitness. but it can also act as an aid for the immune system. For athletes.Supplements 133. Plants and fruits have a very high content of it. 135. the adrenal glands. 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.
They type pycnogenol most used in supplements is from a type of pine bark. 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. Pygeum Pygeum comes from extracts of the bark from the Prunus Africana. It is a class of flavanols and is also known as Proanthocyanidin. cut. the synthetics are not. Progesterone supplements can be natural or synthetic. to alanine and to ethanol. While natural progesterone is considered free of adverse side effects. Essentially. pentacyclic triterpenoids and ferulic esters. Pycnogenol The use of pycnogenol as a supplements is recent to North America. It is a key intersection in several facets of metabolism. As a supplement. and other familiar compounds.Supplements supplement for the skin. but the substance is also found in apples. Supplements fatty acids. and is especially pinpointed toward enlarged prostates. dark beer. It is generally found in health food stores.com . grape seed. Phytosterols.robkingfitness. 139. It is considered a herbal remedy. Pyruvate Pyruvate is a natural part of metabolism. it becomes pyruvate. it is found in pure capsule form and as an additive to many mixtures. PAGE 94 www. boosts performance. cocoa. Medical research is also showing that progesterone may be of use in brain damage as well as multiple sclerosis. an evergreen indigenous to several regions in Africa. and with the addition of salt. and it supplies energy to cells. Pyruvate helps in the digestive process and is found in many foods. Find pycnogenol naturally through diet or as pure capsules. and is sold as a liquid or in compound mixtures. and red wines. the bark produces an oil with components like waxes. They all act as antioxidants. There are several active ingredients in the bark. 137. For athletes. and are valuable in the ridding of free radicals. and energy. It works to enhance the transport of protein and glucose into the muscle cells and consequently. and it also stimulates energy. to fatty acids. It can help in muscle toning. red wine and red apples are all sources. which is a more stable supplement. it can act as an aid in weight loss because it burns fat. Cheese. but it has been used in Europe for some years. and is made when there is digestion of either starches or sugars. Pyruvate comes from pyruvic acid. It can also be converted to carbohydrates. and it’s principal biological activity is a phytosterol compound known as beta-sitosterol. There is much medical research taking place on the true effects of Pygeum. 138.
Resveratrol is a part of what is called the French Paradox or the belief that consumption of red wine contributes to better cardio health. By doing this. it can sustain youth. and scavenges free radicals in the body.com . red wine. supplements in powder or capsule form are available. and helps to maintain the levels of other antioxidants. 142. Of the benefits from R-ALA. Essentially. It is found in the skin of red grapes and is a constituent of red wine in small amounts. R-ALA is also a very potent antioxidant. it is found in capsule form as well as being a component of many compounds. 143. 141. and is a plant derived flavonoid. Quercetin Quercetin is a flavonol. Currently. blueberries and others. Medical research also shows that it has anti-inflammatory properties. and is grown in high altitudes of the Northern Hemisphere. Supplements it seems to have limitless abilities. it helps the body adapt to stress. It acts as a faux insulin agent and helps the removal of sugar (glucose) from the blood. onions. The Rhodiola rosea extract provides several functions - namely as an adaptogenic. it breaks down carbohydrates taken in as food and makes sure they are used as fuel and not stored as fat. Rhodiola promotes normalization actions within the body. In essence. Resveratrol is made by chemical synthesis. and as a nutritional supplement is primarily derived from the Japanese knotweed. but is scientifically unproven that when it combines with other polyphenols. It is found in red apples. While most people receive enough Quercetin via food nutrition. It closely resembles the Sedum plant. and are a good antioxidant source. It is also thought. and is being looked at for a wide range of other health benefits.robkingfitness. and that may be the reason it promotes better cardiovascular health. It is also found as a minor ingredient in many different nutritional and supplemental mixtures. add that it seems to help make the memory more acute. it is now one of the most popular supplements on the market. tea. Resveratrol Resveratrol is a polyphenol and is produced naturally by several types of plants. It is known to be a good antioxidant. it is plant pigment and is responsible for the color of a plant. It is available in capsule form as well as being an ingredient in many nutritional mixtures. For athletes. Combined with its abilities to help lose fat. and makes it more resistant to stressful situations. enables your body to metabolize more efficiently. Quercetin is considered to be an excellent antioxidant. R-ALA R-ALA is a form of lipoic acid and the purest form of alpha-lipoic acid.Supplements 140. R-ALA is necessary for energy production due to its ability to break down glucose. it can be of benefit by stimulating the release of PAGE 95 www. Rhodiola Rhodiola is a genus of the plant family Crassulaceae.
and contain large amounts of vitamins C. As a sports supplement. where the bloom attaches to the stem. and is a precursor to spermidine and spermine. and it what’s left when a rose bloom falls off the plant. and are helpful for restoring the proper alkaline levels in the body. They are also loaded with pectin. 144. which appears in all living cell forms. D and E along with fatty acids and antioxidant flavonoids. and conclusions include that it can enhance recovery in the cardiac muscle. Since the manufacture and properties of SAMe are unstable in the body. and is thought to closely resemble creatine in actions and characteristics and has started to rival creatine in popularity. it is often supplemented. It can also help to neutralize estrogen compounds. There has been significant medical research into Ribose. Rose Hips Rose Hips are the the fruit on a rose.robkingfitness. It also increases muscular energy. 146. it is known to aid in liver health. Once it is phosphorylated in the body. Notably in the the fight against Alzheimer’s disease. and can get the blood flowing more quickly post training. It is the carbohydrate portion of DNA and RNA. thus being one of the building blocks of life. better digestive capabilities and an overall wellness. Supplements 145. They are also useful as diuretics. It is excellent in weight loss regimes for the feeling of fullness that it provides. which is a fiber that supports better cholesterol levels. Ribose Ribose is an organic compound. There are actually eight essential biomers found in Rhoiola plants. which is thought to be caused by low levels of SAMe. and adding it as a supplement can decrease recover time after strenuous workouts. PAGE 96 www. Ribose is important because the cells use it for energy to create muscle tissues. It is good in drinks as well as in capsule form. and helps the muscles recover. and is a nutrient sometimes produced by the body.com . and they are utilized in capsule form as well as being an ingredient in other nutritional stacks and products. Rose Hips capsule can be found in pure form as well as an ingredient in many vitamin and nutritional compounds. and is a five carbon sugar. Rose Hips also contain a great deal of alkaline. can boost endurance. SAMe SAMe means s-adenosylmethionine. cardiovascular health and as a neurotransmitter. it is a substance critical to metabolism. Its use as a supplement is relatively new.Supplements neurotransmitters like dopamine and seratonin and improves mood levels. The research on SAMe is just beginning to incorporate some important uses for it. They are found on most forms and varieties of roses. It is manufactured in the body from amino acids. For athletes.
Saw Palmetto has seen use in both urinary tract infection cures as well as showing beneficial effects on general prostate health. woody vine found primarily in China and Japan. Schizandra Schizandra is a part of the Magnolia family and is a creeping. bitter.Supplements SAMe supplements are best in enteric coated tablets as its longevity. whole eggs. it has been used to help support liver functions and for hormonal balance. beef. which means five flavor berry. In Chinese medicine. Since most cases of an enlarged prostate is a type of benign inflammation. Saw Palmetto Saw Palmetto is a type of palm plant. For enlarged prostate glands. can be an issue. Supplements in traditional Chinese medicine for thousands of years and are considered one of the 50 fundamental herbs. and promotes natural resistance to mental and physical imbalances due to toxins. sour and hot. a major factor in the growth of the prostate to uncomfortable sizes. 147. The Schizandra berry is an adaptogen. It is available in this type of tablet form as well as being an ingredient in some protein mixtures. it is thought that it can help to prevent the conversion of testosterone into DHT. It also promotes an ability to workout longer and harder by fighting fatigue. 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. brazil nuts. sweet. It has been used in alternative medicine for many years. it is primarily thought of as a scavenger of free radicals and other toxins. it is found in chicken breast. pasta. The sterols contained in Saw Palmetto contain stigmasterol and betasitosterol. While Selenium is considered a trace nutrient.robkingfitness. Selenium Selenium is an essential micronutrient for all animals. It is at the same time salty. In food nutrition. tuna. In supplemental form Saw Palmetto can be purchased in several different options. For athletes. It comes in capsule forms and is a part of many mixtures. or lack thereof. and is often compared to Ginseng for its powers of detoxification. cod. Some are synthesized to phytosterols and others to fatty acids so it is worth researching the different options and what they accomplish. It’s Chinese name is wu wei zi.com . turkey and even white bread. oatmeal. It can be a powerful supplement that has many many applications. The berries of the Schizandra have been used PAGE 97 www. there is much research being conducted to determine whether a deficiency in Selenium can lead to cancer as well as the HIV virus. 148. which means it has the power to resist stress. 149. Saw Palmetto as a supplement has gained in popularity. and its extracts are very rich sources of fatty acids and phytosterols.
The newer products are made through advancements in food processing technology. muscle builder. Sesamin is essentially a lipd and a fiber known as lignin. It is a dense energy source and not only delivers twice the amount of energy over protein and carbohydrates. and research is just beginning into how powerful and helpful Sesamin may be in more ways.Supplements 150. but it recently has become an important and viable sports supplement. and is known to be a good fat burner. and performance enhancer.com .robkingfitness. It can help to build muscles by boosting the testosterone levels and can reduce cramps after heavy workouts. Sesamin oils are thought to be a stimulant free supplement that can aid in weight reduction. The use of Sesamin is ancient in food flavoring. it helps to increase anabolic hormone production in the endocrine system. Sesamin Sesamin comes from the bark of Fagara plants as well as from sesame oil. Supplements PAGE 98 www.