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, 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


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

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.


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.


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 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.


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

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. soy (not a fan but more on that later)… the list goes on and on. Whey concentrate. caesin. do the following: eat lots of QUALITY PROTEIN SOURCES daily. “I eat really good” — to which I reply again with the question. Let me ask you a question. so back to building muscle. So why not give your body the number one thing it needs? Quality protein sources. 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 getting the quality and quantity of protein required to build muscle and repair tissue… well. It’s a food. Plain and simple. not very much! Personally I don’t even consider protein a Supplement. 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. When it comes to Protein Supplements there are a ton of options. But remember that protein is number one. Not exciting. whey isolate. If you do only one thing in your quest for building muscle. “how much protein do you get a day?” Nine times out of ten I get the reply.Rob’s Top 10 Proven Supplements Rob’s Review OK. hydrolized whey. The first thing I usually ask is. without protein you are not going to build muscle . egg. that is when we cross into the Protein Supplement line.robkingfitness. “HOW MUCH PROTEIN?” — at which point they realize that they don’t know (and sometimes don’t care).

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

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

com offers a succinct and thorough understanding of EFA (fish oil): We refer to essential fatty acids as “essential” for a reason.” 6. 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. 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. EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid). it needs a large supply of polyunsaturated fats capable of constructing cell membranes that are elastic. much less grow. despite the body’s inability to manufacture its own supply. 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. In short. A deficiency in these good fats ultimately forces the body to use saturated fat for the construction of these new cells. cold-water fish. they must be obtained through the diet or supplementation. In order to do this. PAGE 11 www.” 5. the BCAAs help prevent a catabolic state in the body. Here’s why. The body is constantly repairing itself from cellular damage. “Boosting Immune Function: Remember if you’re sick it’s hard to train. after examining years of convincing studies. With less muscular protein being broken down by the body during training. BCAA supplementation was found to induce anabolism and nitrogen sparing so the subjects burned body fat instead of lean muscle mass. As the amount of saturated fat begins to outnumber the unsaturated reserves. which in turn can help improve recovery and lessen the damaging effects your exercise sessions may have on the body. the cardiovascular process becomes more and more compromised. In the fall of 2004. When you train at high intensity or high volume you risk immune suppression and infections. with the most common source being deep-sea. they suppress the use of muscle proteins for fuel. It’s even harder to come back after an illness without losing a ton of strength and size.Supplements Both groups lost weight but the BCAA group actually gained muscle mass while losing fat while the other group lost muscle mass. In addition to this. thus sparing muscle protein. functional and “strong like . In part this is because they can sacrifice themselves as fuel. They are vital to human health. This is especially significant when you consider how selective the FDA is in announcing qualified health claims.” Rob’s Recommended BCAA Products: • Xtend – Scivation • Surge – Biotest • Chain’d Out – ALRI • BCAA Caps – Optimum Nutriton Supplements Fish Oil Bodybuilding.robkingfitness. 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. “Anti-Catabolic Effects: BCAAs probably exert most of their anabolic effects through anti-catabolic activity. thereby sparing the breakdown of muscular protein.

vision. 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. I will post a full review on my blog www. If I do. hormones. I buy QUALITY fish oils. or drugs. immune system function. I may even try Poliquin’s super high dosage of 20-40 grams a day. where each vitamin and mineral is included at a dose below the tolerable upper level. dietary minerals and other nutritional elements. joint health and migraines just to name a few. liquids and injectable formulations. pregnancy. apsules. mood. spend the money and get quality. A wealth of studies have been conducted over the past decade on their role in RobKingFitness. Rob’s Review Here is my take on Multi Vitamin/Mineral Supplements. 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. recovery. A lot of people may think they are saving money by getting it cheaper. Multi vitamin supplements are commonly provided in combination with minerals. Another thing to always consider is the quality and source of your fish oil. which are only available and administered under medical supervision. I don’t buy junk Walmart or Costco fish oils. PAGE 12 www. Really if you are going to get fish oil. i t f o t c p powders. well worth it. 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. Other than injectable formulations. however.robkingfitness.Supplements The benefits of omega-3 fish oils don’t stop at the cardiovascular . 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 have been using them constantly and have always recommended them as a staple product to most of my customers. skin. Such preparations are available n he orm f ablets. TAKE THEM. Simply put. astilles. Trust me. but I personally do not trust the quality of the lower end (ahem junk) fish oils. it is well.

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

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

It was developed by Victor Conte (founder of BALCO Laboratories in . although studies show inconsistent results. Although drinking water re-hydrates an athlete. and many other nutrients. B6. The product PAGE 15 www.robkingfitness. ZMA is a combination of two minerals.S. sports drinks or foods high in water such as vegetables are needed to replenish watersoluble nutrients. B12. zinc. The proportion of ingredients generally used in products is 20-30 mg zinc. more than 50% don’t meet the U. and Vitamin B6 or pyridoxine. ZMA is claimed to raise strength levels. According to the label directions. also founded by Victor Conte the 3rd. The formula is “patent pending” and the name “ZMA” trademarked by SNAC System Inc. increasing the loss of magnesium. and while studies have shown that most Americans get enough zinc and Vitamin B6. government’s recommendation for magnesium. fruit juice. All three of these compounds are important in biological processes. zinc and magnesium. magnesium and vitamin B6. 400-500 mg magnesium and ~10mg B6. ZMA should be taken before bed on an empty stomach (2 hours after eating your last meal and at least 30 minutes prior to any other supplements). folic acid.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. 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. California) and is a combination of zinc.

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

are drugs. or that most people are more concerned with a pump in their arms rather than improving concentration and focus. If your training is going awesome and you want to try one. but sometimes. However the efficacy of nootropic substances. Almost a little irritated. by improving the brain’s oxygen supply. enzymes. intelligence. supplements. Giurgea. memory enhancers. 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. and cognitive enhancers. or by stimulating nerve growth. The word nootropic was coined in 1972 by the Romanian Dr. PAGE 17 www. memory. in most cases.Supplements The only drawback is the following. Rob’s Review I was put on to these many years ago. and functional foods that are purported to improve mental functions such as cognition.” Nootropics are thought to work by altering the availability of the brain’s supply of neurochemicals (neurotransmitters. and concentration. Sometimes I get oily skin and sometimes some of them can make me moody. . Not always. I recommend it for sure. 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. or “mind.robkingfitness. 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. has not been conclusively determined. Either way I think in a few years these will be huge. This is complicated by the difficulty of defining and quantifying cognition and intelligence. and hormones). Corneliu E. attention.” and trepein meaning “to bend/turn. Just be sure to have your other basic Supplement needs covered first. If lack of drive is keeping you away from the gym try a test booster. I don’t know if it’s that people lack the mind-body connection. derived from the Greek words nous. motivation.

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

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

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

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

decreasing Fat Loss / Thermogenic Supplements PAGE 22 www. functional and “strong like bull. let’s just focus on the basic premise for a Fat Loss Product.Supplements they have huge benefits as long as you use them correctly. with a big focus on pre and post workout. 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”. 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. the cardiovascular process becomes more and more compromised. For someone on a low carb diet.” This makes it easier for the heart to return to a normal resting state. stimulant free fat burners. The benefits of omega-3 fish oils don’t stop at the cardiovascular system. most carbohydrates should be ingested post workout. mood. There are many other types of Fat Loss Supplements (thyroid enhancers. cold-water fish. The body is constantly repairing itself from cellular damage. skin. In order to do this. pregnancy. appetite suppressants and more). they must be obtained through the diet or supplementation. This category of supplements could use 5 sub categories or more. Any supplement that can help with increasing metabolism. after examining years of convincing studies. immune system function. you want carbohydrates in most meals.robkingfitness. However. This whole concept in itself is another book. the FDA approved the use of a qualified claim for omega-3 EFA. For this reason. however. They are vital to human health. • 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. A wealth of studies have been conducted over the past decade on their role in depression. • 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 . For now I am lumping anything that involves fat loss into one category. 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. We refer to essential fatty acids as “essential” for a reason. vision. recovery. This is especially significant when you consider how selective the FDA is in announcing qualified health claims. For someone looking to build muscle. joint health and migraines just to name a few. despite the body’s inability to manufacture its own supply. Here’s why. In the fall of 2004. As the amount of saturated fat begins to outnumber the unsaturated reserves. it needs a large supply of polyunsaturated fats capable of constructing cell membranes that are elastic.

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

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

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

robkingfitness. 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. as increased blood flow will serve to deliver more nutrients to muscles. Nitric Oxide containing products have continued to be touted by those in the medical profession. It affects the release of gonadotroptin releasing hormone.Supplements Natural Testosterone Enhancers are not an exact science. The above quotation states that Nitric Oxide controls the circulation of . Most “nitric oxide” NO2 Nitric Oxide Supplements Bodybuilding. thus helping muscles become larger when subject to stress. motivation. enzymes in the body break down the amino acid Arginine. Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. liver. Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. They seem to be great for some people and not so great for others. stomach and other organs. lungs. Alpha – Advanced Genetics 3. as well as the release of adrenaline from the adrenal medulla.” Since the above was written in 1996. regulating activities of the brain. Bad Ass Mass – ALRI 2. Personally. The fact that nitric oxide increases blood flow should make it of interest to bodybuilders. nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body. kidneys. To produce this gas. Despite the claims of some in the supplement industry. Tribex 500 – Biotest 4. Signs of deficiency include physical weakness and extreme fatigue. Restore – ALRI 5. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers: PAGE 26 www. I find they help my drive. there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. Products I recommend: offers a straightforward explanation of NO2. as well as by athletes looking to add muscle to their frames. 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). energy and increase my appetite and positively affect my mood. Novadex XT – Gaspari Nutrition 7. From a bodybuilder’s perspective. 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. Jungle Warefare – ALRI 6. Nitric oxide also affects the endocrine system. Each revelation adds to nitric oxide’s already lengthy resume in controlling the circulation of the blood. and transmits messages between nerve cells.

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

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

and ligaments). As much as I personally love them they are still glorified candy bars with protein added. So remember to always pay attention to getting QUALITY food protein sources in your Nutrition and then Supplement with Quality Protein Powders. 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.Supplements blocks. huh? Protein bars can help you get the protein you need on a daily basis and also help curb the cravings for sugar. consider these a treat • Zone Bars – I like these for a light snack. Be sure to have a solid nutritionally sound Nutrition Plan and use bars as a back up. and it is part of the immune system (antibodies) that helps protect your body from foreign invaders. It’s more economical and generally a better source of protein. In summary without protein you are not going to build much muscle. Otherwise I always try to get quality food and a lot of my protein from protein supplements. My Recommended Protein Bars: • Oh Yeah Bars - These just taste so good! • Supreme Protein Bars - A little high on the fat & calories.robkingfitness. muscles.” 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. I have them in my gym bag and in my jeep in case I am stuck for a snack. called amino acids. Every cell in the human body contains protein as part of its structure (cell membrane and other structures). It also helps you digest your food. It also serves to build strong structures in the body. as a whole (bones. 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. all wrapped up in a quick and easy bar. 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. So one every few days isn’t bad. but having them day in day out is not a great thing for your fat loss quest. called enzymes. viruses. tendons. such as bacteria. and toxic substances. it makes up the compounds that your body used to make the biochemical reactions occur in your body. arranged in thousands and thousands of different ways. it is found in your blood as parts of the red blood cells (hemoglobin) and as carriers for other materials (transport proteins). “Protein bars are formulated to be the perfect .

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

Personally I don’t mind a bit of marketing.robkingfitness. it sells! Just think — Mr. Considering that one full-page ad in say. might cost thousands of dollars. but I like paying for the PRODUCT. All this adds up to big expenses and big expenses need even bigger sales to maintain growth. Most new Supplements that hit the market are sold more on the basis of their MARKETING and not the actual Supplement. I am a marketing guy and I love it. companies have all these top sponsored athletes that they have to pay. I have no problem with this. 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. On top of that. Nano XYZ. Just one glance at any fitness or bodybuilding magazine and you will be flooded with images of monsters lifting crazy weight. Olympia became the MuscleTech Mr. If you look at most pro bodybuilders they sleep from 8-10 hours a day minimum. touting the new Supplement. MuscleMag. But sadly enough. veins bulging out of their skin. not the advertising budget of the company selling it.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. “new and hot” is always king. PAGE 31 . I always recommend that people do some research when it comes to the newest Supplement on the market and for a few reasons. Olympia! I am sure that advertising to that extend isn’t cheap. 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. 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.

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

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

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. lean towards the higher end of that range (12 calories per pound). while if you’re less . 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 follow these and get them straight. The following are some of the basic concepts that you should remember when devising your optimum plan for nutrition. If you’re going to put in all that hard effort in the gym. It’s only during the repair and recovery process that you actually see training gains being made. Nothing else will matter if you don’t get the calories right so this is the place to start. the next step is figuring out your diet. For most people. So the bottom line is that calories must figured out properly if you are to see the results you’re after.Supplements Once you’ve made the commitment to getting started with a solid workout plan. 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. 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. you must get your nutrition in order as well. so what you absolutely must be sure to get straight. 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. 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. Plus. Setting Your Calorie Intake The very first thing that you must be sure to do is figure out your target calorie intake. There is a lot of confusion unfortunately as to what makes up the best nutrition plan however. lean towards the lower end of that range (9 calories per pound). If you really want to have a top level of success with your program. This is a good range to be in for fat loss and should get you seeing results. it’s also going to make your diet that much easier to stick with since you aren’t always feeling quite so restricted. 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.robkingfitness. one very basic but surprisingly quite accurate way to assess what calorie intake you should use is simply multiplying your body weight by a factor of 9-12 calories per pound. Each person does tend to vary somewhat so the single best way to determine your optimal intake is through real life experience. Remember too that you don’t necessarily have to keep your calorie intake the same at all times. so let’s set this record straight once and for all. you can feel confident moving forward that you’re headed in the right direction. One very good strategy if you’re trying to lose weight is to cycle between lower calorie days as well as higher calorie days. 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. 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. PAGE 34 www.

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 . 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. you’ll see that it really isn’t all that hard to get the amount of protein you need. shrimp. lean red meat. quinoa. lowfat dairy products. whole grain breads. you’ll want to take that protein intake up to the higher end of 1. egg whites. help to build and repair muscle tissue. but remember a little goes a long way. 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. Then if you can focus most of the rest of the protein throughout the day on solid food sources you’ll be all set. and help to keep you feeling satisfied be during meals. seafood (fish. Ideally you want to focus on as natural. 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. While you do definitely have to watch the carbohydrates you’re taking in. PAGE 35 www. 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. This means selecting carbohydrate rich foods such as brown rice. If you’re using the lower end of the calorie range.5 grams per pound. Figuring Out Your Carbohydrate Intake Probably the one nutrient that gets the worst rap out there right now is the carbohydrate. Here’s what you need to know. while if you’re using a higher calorie intake. This is what will support a good level of activity each day and help you grow stronger between workouts. if you choose correctly these definitely can be part of an overall good diet plan. If you can look for smaller ways to add it to your day. Source Of Carbohydrates The very first thing to consider is the source of where you are getting your carbohydrates from. As for how much protein you should be eating. This is precisely what you want at this period in time. 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. you won’t need quite as much protein so can use Supplements closer to the one gram per pound range. lobster. as well as whey protein powder. 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. 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. etc). the general recommendation is somewhere between one and one and a half grams of protein per pound of bodyweight. Protein is a must! The best sources of protein to take in with your diet include chicken breasts. Protein is the nutrient that will help keep the metabolism running quickly. It’s vital that you realize that this just isn’t the case.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.

the next thing to think about is when you’re consuming your carbohydrates. 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. right? Wrong. you’ll be sure to be making the proper selection. With dietary fat. 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. Carbohydrates do get a lot of negative attention by many but quite a bit of it isn’t justified. if you can think of only choosing foods that contain a single ingredient (so don’t come from a box or a bag). You can add in a few pieces of fruit here and there as well. as well as vegetables will be your best bet. Timing Of Carbohydrates Second. How much you should eat in a day will highly depend upon your own body weight. and calorie needs as the more active you are and the more muscle mass you have to support. this shouldn’t be a . 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. some people think that fat should be avoided since fat will only turn to fat. Figuring Out Your Fats Finally. Again. It’s also a smart move to have higher carbohydrate days on the days when you are doing higher intensity workouts (such as a lower body training session) and then fewer carbohydrates on the days when you aren’t. If you’re making the right choices at the right time of the day. it’s to be increased when on a diet) so this means that of the nutrients to get decreased. 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). 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. carbohydrates and fats are where it’s at. 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). Remember that when aiming to see fat loss protein should never be cut back (if anything. So keep these points in mind. Basically. but if you do make sure that you control portion sizes.Supplements oatmeal. 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. sweet potatoes. this brings us to our last topic to discuss. the last thing to know with carbohydrates is that you must watch how many you’re taking in as well. the more carbohydrates you will have to consume. dietary fats. they definitely will help you reach your goals. Volume Of Carbohydrates Finally. activity level. there are two very important PAGE 36 www. 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. 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.robkingfitness.

so shoot for that range or higher. 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. 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). 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. Instantly you should recognize this as a red flag and should seek elsewhere for a nutritional program that fits. as well as fatty fish.DoubleYourFatLoss. So keep all of this advice in mind. The best sources of fat to eat then include olive oil.Supplements things to note. In addition to that. If you can take the time to get your diet sorted out properly. then you’ll be fine. you want to be sure that you’re focusing on having your fats at a time other than when you are doing your workouts. I guarantee you will not regret it when you notice the much superior results you receive back. Finally. flaxseeds. Second. If you play around with these two main macronutrients along the continuum you’ll eventually figure out what works best for you. there is also some flexibility. but if you can at least try and keep it to a minimum. natural nut butter. Obviously you will have trouble completely eliminating all saturated fat since they will be found in small amounts in the animal products you eat. First. 15% of your total calories should come from dietary fat. 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. 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. Eating fats before or after a workout would be a very unwise decision due to the fact that this will only slow digestion down. 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. 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. Any diet that ever asks you to cut out foods you enjoy completely is a diet that isn’t that well developed. If you want to see best results not only from a body composition standpoint but from a health standpoint as! PAGE 37 www. This allows you to maintain steady hunger levels and also reduce nighttime eating. Instead. avocado. aim to have mostly unsaturated fats and essential fatty acids (omga-3 and 6 fats) in your diet. How much of your diet you dedicate to carbohydrate and fat intake will vary and can be based on personal preference to some extent. I highly check out my Fat Loss Guide at . don’t forget to allow yourself to indulge every now and then. also remember that the type of fat you eat matters considerably. nuts. which is precisely what you don’t want at this point. Some saturated fat is okay as long as it’s in moderation and taken in low levels. A proper diet should be about 90% good nutrition and 10% fun.

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


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




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.

If you want to get stronger. Most people don’t naturally go up and press 200 pounds without putting in some serious work and effort beforehand. If you’re strong on bench. PAGE 41 www. you’ll be amazed at the strength gains that can be accomplished. Preferably. Likewise. what you do in the kitchen. 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. bench pressing is a particularly hard exercise to develop strength on because of the way their body is biomechanically laid out. either. Building a stronger bench is more than what you just do in the gym – it’s what you do in the gym. Muscle strength can be slow to develop at first. Have patience. the placement of it within your workout program. 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. Fortunately. proteins. get ready to take some serious action. and fats all must be eaten with each meal you take in throughout the day.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. If you don’t. 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. If you think you’re going to add 40 pounds to your bench while on your diet to get ripped. And I don’t just mean protein. six to seven times. Work hard and it will come. Some guys will add a couple of extra sets of bench in their workout and call it a day. and what you do in the bedroom as well (we’re talking sleep here for those of you whose minds just drifted). If you want to boost your bench. That is. you have to provide your body with fuel. and more importantly. jot down a few notes. let’s get the first aspect squared away. you’re going to give up too quickly. For some guys. Carbohydrates. 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. but once you get your body fired up and suppliments working hard. So get your highlighters out. Remember too that low calorie diets and making strength gains do not go hand in hand. the faster you are going to progress along.robkingfitness. regardless of how your body stands there are a number of different techniques that you can use to boost your bench considerably. Then they expect to see massive changes almost overnight. The more you pay attention to the bench press and designate the time to train it within your workouts. chances are you have a pretty good idea of what you’re doing in the gym. you have another thing coming. you must be prepared to work at .

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

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

but that’s fine. turn on your mp3 player and just crank out the exercises. having a workout partner next to you can be incredibly helpful when aiming to boost your bench. 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. If you’ve never paid much attention to your breathing before. Supplements Then once you’ve mastered the breathing technique. 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. rather than slowly releasing the breath over a period of . 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. try it next workout. As long as there is a continuous movement of air in and out of the lungs. All of us have had those days where you just PAGE 44 www. This may mean for a very brief period at the top of the lift you aren’t exhaling or inhaling. that’s what we’re going for here. What many guys fail to realize is that your performance in the gym is as much mental as it is physical.robkingfitness. but this is the way to get results. That strong exhale on the way up is what will primarily help you develop strength and push more weight than you ever have before. While it’s understandable you may be someone who likes to ‘get in your zone’ during your 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. 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. Also note that most guys see the best results if they exhale very quickly in one solid effort. return back to your previous weight and you may just find it no longer feels nearly as challenging as it did before.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.

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. and then do a few lateral raises as well for the shoulders. Therefore. one of the biggest reasons why they are not progressing with their bench is because other muscles are overpowering their chest. So now going back to the benefits of a partner point. what you would do is go into the gym and begin with some isolated work for those three muscles. all of a sudden you’ll find you are that much more powerful. the chest doesn’t get a great deal stronger. PAGE 45 www.Supplements don’t feel like doing your workout and can’t get your mind into pressing up the heavy weights. 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’. It’s quite clear that this mental drain has a huge impact on your physical abilities as well. are incredibly strong and are really taking a lot of stress off the actual chest muscles during the lift. your mind is not going to develop the tenacity to help you push out that weight. shoulders. If you’re working out on your own however. the only muscle that’s left to generate any significant force at all is those pectoral muscles. Now let’s address another issue. Let’s dig a bit further.robkingfitness. prevent your bench from increasing to the extent it could be. Get that spotter by your side and this no longer becomes an issue. As a result. all three muscles that will act as helpers when performing the bench press. For some guys. To integrate this principle into your program. a couple of sets of rope press-downs for triceps. Do a few sets of bicep curls. muscular fatigue. 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. you hold back. then these other muscles will continue to take so much of the stress off the chest muscles and in doing so. Then move to the bench press and see how you feel. when you have a partner there beside you for spotting purposes. and triceps. What’s essentially happening in this scenario is that the biceps. Supplements One very good strategy that you can use in your efforts to boost your bench press is the concept of pre-fatigue. you have a lot to lose – like your unbroken collar bone for instance. As soon as you remove that fear however (by having your partner spot you). 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. if you feel any degree of fear of lifting a heavy weight. The way around this problem then is to prefatigue these helper muscles so that by the time you get to the bench press. If the bench press is one of the only exercises you’re doing for your .

One very serious factor that hinders a large number of those training to boost their bench PAGE 46 www. Since we talked about earlier how you should always place your bench press first up in your workout this does go against that advice. you are only doing this for a few weeks at .robkingfitness.Supplements Just do keep in mind however that this not meant to be a long-term strategy. 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. 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. biceps. Including some proper chest and shoulder stretches in your workout program will accomplish two goals. If your shoulder joint is very stiff and immobile. 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. and triceps working for you. you need to think again. but more as a way to spark some strength gains and get past a strength building rut. but again. Supplements is the fact that they have virtually no degree of flexibility. it’s going to help improve your ability to generate force over the greater pattern of movement. the bench press. namely. you’re shorting the amount of stress placed on the chest muscles. the faster you will progress. it’s going to help prevent muscular soreness after a hard workout session therefore allowing you to recover faster so you can hit the gym sooner again. 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. By fatiguing out the helper muscles and performing the bench after. the sooner you can get back into the gym after that chest workout and go again. Then when you return back to the original setup where you perform bench press first. and second. First. it will actually help you see better results on the exercises that are more masculine. 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. 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. 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. now you not only have the strong shoulder. you’re really going to zero in on the chest muscles and get them seeing greater strength gains. Since the muscles will respond favourably to a higher frequency rate as long as you’re recovering.

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. In addition to improving your overall grip strength. From there you simply twist the stick using your PAGE 47 www. For some .Supplements with each stretch and be sure to stretch both sides equally. Supplements hands until the weight has been rolled up to the top and then afterwards. 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. 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.robkingfitness. another important point to note is that where you place your hands will also impact how you progress along. When thinking about this placement. so do make for quite a good exercise to add to the routine. So in addition to performing your chest exercises. 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. Boost Your Bench Tip #6: Get A Grip Another factor that can come into play with regards to how much force you’re able to generate as you go through the bench press movement is how strong your grip capabilities are. Since bench press is an exercise that you perform while under the bar rather than over it. the further apart your hands are (within reason). the more you will place the emphasis on the chest muscles. while if they are closer together you’re going to be primarily targeting the triceps. Almost any exercise you perform that has you holding onto a weight or handle will work these muscles. now you should also be working on grip as well as forearm exercises. Moving on. 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. One of the classic grip strengthening exercises is using a crush gripper machine that simply has you squeezing two handles together. As you perform these you’ll not only boost your grip but they will also stimulate the forearm muscles as well. another good exercise to perform are wrist curls. so you really don’t want them anywhere near your regular workouts if possible. 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. 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. roll back it down once again.

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

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

htm www.P r e -wo r ko u tSupplements-2009-Edition r e -wo r ko u tSupplements-2009-Edition wiki.htm www.htm www.htm w w to_the_human_body to_the_human_body www.c o m / hub/B e s www.snac.htm PAGE 50 www.asp williamllewellyn.hub p a g e www.hub p a g e www.bodybuilding.nutritional-supplements-health-guide.html Blog excerpt 11/23/2009 Conclusion In closing.answers.htm www.html w w w.shtml www.Supplements to know how to boost your bench press but quite another to make it happen. Supplements .criticalbench.c o m / hub/B e s robkingfitness.wikipedia.bodybuilding. Please feel free to get in touch with me.bodyculture.livestrong. Start making it happen 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 hope that you have found this Supplement Guide com. com or via my blog at www.bodybuilding.bodybuilding. 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 wiki.charlespoliquin.healthcastle.sports.

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

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

but it can show big gains in both strength and muscle building. E. It is known to be a great tonic for loss of appetite. C. While making one of the most nutritious foods. zinc. 7. ALA helps to stabilize that. which activates and creates energy producing molecules. and is expensive. and taken over a long period of time in heavy dosages. and the body Supplements readily synthesizes it. The amount of ALA in the body is enough to keep it working properly. it can also lead to blood disorders where platelets can deteriorate making blood clots possible. K and traces of calcium. ALA ALA stands for alpha lipoic acid and most bodybuilders know of it if they don’t know alot about it. 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. It is one case where what’s good for animals is also good for humans. in particular). It was first discovered in the 1950s. indigestion and can help the body assimilate other nutrients. Its roots as an animal food has been proven through time by its popularity. Also known as a sulfurous fatty acid. and it is those that start to work as a great antioxidant by getting rid of or deactivating many of the damaging free radicals. ALA is a sulphur compound and has the capacity to bind and deactivate heavy metals like cadmium. This is important in keeping antioxidant levels up. carotene. it might well have been classified as a vitamin except for its ability to become synthesized within the body. While ALA is found in meats and vegetables (liver and spinach. potassium. copper and mercury. it also has an ability to improve soil structure. but it is the amounts additional to normal production that are so useful. It’s primary function is to convert into lipoamide. It has a such a high nutritional content - full of vitamins A. and magnesium - and has almost an estrogen like effect. It does have a few downsides if taken in great quantity. iron.Supplements 6. because with heavy training. In a supplement form. repair nitrogen levels of the soil and even helps to control weeds. and has since become known as a good antioxidant. the body can experience severe oxidant damage and the free radicals can create havoc when the workouts set them free in the body. Alfalfa is also good at producing the stimulation of lactation for nursing mothers as well as being a good poultice for insect bites. It also boosts glutathione levels which can decrease during workouts. PAGE 53 www. it is a herb that packs protein. What that does is to help the body collect nutrients and energy from foods. it has to be taken several times during the day to work properly. Alfalfa Although alfalfa isn’t an essential nutrient. They are called free state cells. Many take the supplement right before and right after workouts for an increase in performance. alfalfa has long been one of the most sought after of forage crops. D. ALA occurs naturally within the body. It can create heavy menstruation. excess . Body builders are especially partial to ALA. ALA works with Vitamins C and E as a way of recycling them and making them better antioxidants.robkingfitness.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

vegetable oils. it is rapidly becoming a popular recipe for building lean muscles and reducing body fat. Coenzyme Q10 plays an important role in the energy produced during exercise. this extract of a Chinese plant is popular with bodybuilders before workouts as an enhancement. and immune system enhancements. and seems promising as a muscle energy supplement. While CLA is a fat. It is an oil soluble substance that is found in most eukaryotic cells. and it participates in aerobic cellular respiration. Primarily available in soft tablet or capsule form. 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. Supplements based product. which means eating less and creating more lean mass. 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. This is a natural process of exercise and an introduction of Citrulline Malate has demonstrated itself to be a protective aid. it may be more effective than some of the strong pharmaceutical compounds. The Citrulline Malate combination is a relatively new one. While it is not used in pure form. It is responsible for the vein popping look that is achieved after intense workouts. CLA has shown potential for increasing muscle mass while also reducing body fat as well as having great antioxidant. 50.4 benzoquinone. Because it is a naturally 51. PAGE 68 www. GPLC and citrulline malate. It also helps to promote the digestive functions. 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. anti-catabolic. Coenzyme Q10 Coenzyme Q10 is a compound primarily found in meats. it is thought to be a good way of regulating the metabolism and retaining energy. it is a good fat in the form of a structured lipid. Citrulline Malate comes in pure tablet and capsule forms and is a part of many supplemental mixtures. and it also contains good antioxidant powers for destroying free radicals in the body. it will be found as in combination recipes. quinone and isoprenyl. While the research is still out on CLA. Cnidium Monneri Cnidium Monneri is generally combined with other supplemental ingredients like l-arginine. It is an abbreviation for a compound of . corn and soybeans.robkingfitness. It is a free fatty acid found in dairy and meat products. By stopping a chemical action in the body that breaks down nitric oxide. It can help the body convert food into ATP type energy.Supplements from the body’s system is critical in eliminating the ammonia and toxic nitrogen. which builds up and leads to fatigue. which is naturally occurring in very small amounts. fish. CLA CLA is short for conjugated linoleic acid. It can help to promote not only the vein popping but decreases recovery time too. 49.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

com . granules and powders and is a component of many mixtures. It is considered a phospholipid. The oil consists of three components: Omega-3 fatty acids. Kre-Alkaline Kre-Alkaline was created as a synthetic creatine. Lecithin is helpful in processing fat faster and better as well as working to improve the functions of many basic organs. which is primarily fatty acids and choline. which is an antioxidant. which is what gives tomatoes and other fruits and vegetables their colors. and the nervous system from free radicals. lycopene and carotenoids. tablets. and helps the body absorb more in the form of Kre-Alkaline than in regular creatine. peanuts and oatmeal. wheat germ. As an antioxidant. Many antioxidants work but cannot cross the blood-brain barrier. Lecithin is found in many animal proteins like pork. For the human body. it is available in capsules. and PAGE 83 www. The manipulation of the PH level during processing. and they are responsible for providing a protective shield around cells and giving them a framework. Krill Oil Krill oil is made from Euphoria Superba. 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. which is a tiny shrimp like species found in Antarctic waters. lamb and beef but it is also found in egg yolks. in general. watermelon. colon. Supplements 100. Lycopene Lycopene is the red carotene and carotenoid pigment and phytochemical. and astaxanthin.Supplements 98. krill oil is effective in protecting the body’s cells from free radicals and the damage they can cause. the bran. liver and adrenal glands and it has been found to possess antioxidant properties. 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. Since only certain plants and microorganisms such as bacteria. It is found in tomatoes. are important to biological coloration. Lecithin works to supply choline to the cells and is useful for the movement of fats in and out of their structure. grapefruit and papaya amongst others. Omega-3 fatty acids attached to phospholipids. 99. soybeans. For athletes. fungi.robkingfitness. Krill oil comes in capsule form as well as being a part of many protein mixtures. Kre-Alkaline comes in many forms but primarily as capsules or tablets. It is present in the lungs. These changes in creatine are due to the way it is manufactured. Research into lycopene has found that lycopene containing foods can aid in cancer reduction. and while it has the same benefits as creatine. it has none of the side effects of creatine monohydrate usage. in cardiovascular disease and in macular degeneration. and it protects the eyes. In supplement form. prostate. which krill oil can do. 101. Lecithin Lecithin is a generic term used to describe a compound . it can help to create more muscle mass while strengthening the immune system.

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

Supplements Manganese is an essential trace nutrient in all forms of life. 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. muscle energy. and coconut oil. and even for the production of adenosine triphosphate. PAGE 85 www. cartilage and bone growth and maintenance and health. carbs and protein through its support of digestive enzymes. It may be an exotic fruit. Mangosteen comes in forms from capsules to juice drinks. In a regular diet. In other nutritional supplement form. MCT oil is a combination of caprylic and capric fatty acids and are fatty acids that are the most digestible by the body. Melatonin Melatonin is produced in the pineal gland of the brain. Magnesium also supports proper skin. It plays a key role in the digestion of fast. it is also useful in combating jet lag by allowing the body to get the sleep cycle back in sync. That means.robkingfitness. which are more calorically dense in nature. and has a direct correlation to the body’s circadian rhythms. and originally comes from . keeps oxidant levels in check. and these are a much healthier alternative to saturated fats. blueberries. MCT is obtained from butter. These Xanthones are also being researched for additional properties and their potential for anti-disease effects. are fatty acid esters of glycerol. Since fat molecules are form in chains. 108. It has found uses not only as a food but in traditional medical practices as well. It is important for the way the body’s oxygen deals with toxic effects due to superoxides. Mangosteen Mangosteen is a fruit from a tropical evergreen tree. Supplements 107. 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. 105. it is good to note that the medium chains are easier to digest than the longer chains. Manganese is found in leafy green vegetables as well as some legumes. While used by many as a natural sleep aid. The superoxide dismutase enzyme is essential in mitochondrion health and magnesium helps to support the process and in turn. They are active plant phenols that can locate and eliminate free radicals. pineapple and nuts. Manganese 106. MCT is available in chewable forms or as powder. MCT Medium Chain Triglycerides. they are excellent for fat burning. but it has the same kind of anti-oxidant effects as the pomegranate. or MCT. Manganese can be found in many forms of nutritional compounds as well as in a purer form. palm oil. They are similar to the way carbohydrates are digested but encourage a caloric burn off at a great rate. They simply contain less fat molecules than the long chains. The human body uses it in many ways including energy production. Xanthones are the most useful part of the mangosteen’s chemical composition.

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

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

increases endurance. 118.Supplements be oxidative damage. For athletes who use steroids. whole grain products. many forage and cereal grasses. Several companies make version of Nitric Oxide. 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. including humans. Octacosanol has a high vitamin E content. including arginine. Included are increasing the blood flow. but is also available in many foods such as most meats. but it is most commonly found in protein powders that are supplemented with amino acids. which delivers more nutrients to the . It is found in eucalyptus. PAGE 88 www. A lack of nitric oxide can manifest itself by extreme fatigue and physical weakness. Niacinamide is another form and is more common in dietary supplements. 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. Nitric Oxide Nitric Oxide is a chemical compound and an important signaling molecule in the body of all mammals. an amino acid. NAC is good for post workout periods due to its ability to lower liver enzyme levels. and is also more easily found in foods. tomatoes. Niacin Niacin is also known as vitamin B and nicotinic acid. Both are involved in reactions inside cells and help to transport the enzymes that break down fats. It is insoluble in water. and protecting it against damage from acetaminophen use. In order for this gas to be produced. Supplements 117. NAC seems to work best ridding the liver of heavy metals. and releasing the gonadotroptin hormone as well as adrenalin. enzymes break down Arginine. it is essential for healthy nervous system functions as well as for cardiovascular health and the immune system. It removes triglycerides from the bloodstream and tissues. and legumes. and is an organic compound.robkingfitness. avocados. leafy vegetables. While the effects of Nitric Oxide have been scientifically debated. Octacosanol Octacosanol is a straight-chain aliphatic fatty alcohol that comes from the waxes of particular plants. Niacin is available in capsule or tablet form. and restore proper functions. In energy production. its benefits to bodybuilders is very solid in it s ability to help add muscle. It is a free form type of gas produced in the body. proteins and carbs. mushrooms and brewer’s yeast. nuts. and it is this gas that acts as conduit for cells to communicate with one another. which in turn. Octacosanol is of special interest to athletes because it increases the body’s ability to use oxygen during exercise. and is therefore a good antioxidant. 116. NO can do many things.

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

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

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

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

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

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

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

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

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

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

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