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


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

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.


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

” Since the above was written in 1996. Signs of deficiency include physical weakness and extreme fatigue. Alpha – Advanced Genetics 3. Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. lungs. Most “nitric oxide” NO2 Nitric Oxide Supplements Bodybuilding. The above quotation states that Nitric Oxide controls the circulation of blood. thus helping muscles become larger when subject to stress. I find they help my drive. stomach and other organs. Nitric oxide also affects the endocrine system. To produce this gas. liver. Tribex 500 – Biotest 4. Despite the claims of some in the supplement industry. 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). as well as the release of adrenaline from the adrenal medulla. as well as by athletes looking to add muscle to their frames. Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of offers a straightforward explanation of NO2. Jungle Warefare – ALRI 6. enzymes in the body break down the amino acid Arginine. and transmits messages between nerve cells. The fact that nitric oxide increases blood flow should make it of interest to bodybuilders. there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. 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. Personally. Restore – ALRI 5. motivation. Nitric Oxide containing products have continued to be touted by those in the medical profession. They seem to be great for some people and not so great for others.robkingfitness. It affects the release of gonadotroptin releasing hormone. Bad Ass Mass – ALRI 2. Novadex XT – Gaspari Nutrition 7. From a bodybuilder’s perspective.Supplements Natural Testosterone Enhancers are not an exact science. energy and increase my appetite and positively affect my mood. nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body. regulating activities of the brain. Each revelation adds to nitric oxide’s already lengthy resume in controlling the circulation of the . as increased blood flow will serve to deliver more nutrients to muscles. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers: PAGE 26 www. 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. kidneys. Products I recommend: 1.

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

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

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

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

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

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

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

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

Source Of Carbohydrates The very first thing to consider is the source of where you are getting your carbohydrates from. This means selecting carbohydrate rich foods such as brown rice. the general recommendation is somewhere between one and one and a half grams of protein per pound of bodyweight. and help to keep you feeling satisfied be during meals. while if you’re using a higher calorie intake. PAGE 35 www. whole grain breads. A cup of yogurt with some protein powder mixed in or half a can of tuna put into a whole grain wrap will make for a great mid-afternoon snack and each would supply about 20 grams of protein. Here’s what you need to know. Ideally you want to focus on as .5 grams per pound. you’ll want to take that protein intake up to the higher end of 1. you won’t need quite as much protein so can use Supplements closer to the one gram per pound range. 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. If you’re using the lower end of the calorie range. Figuring Out Your Carbohydrate Intake Probably the one nutrient that gets the worst rap out there right now is the carbohydrate. Protein is a must! The best sources of protein to take in with your diet include chicken breasts. Usually most people will choose to use a whey protein shake for this since it gets into the muscle tissues very quickly immediately after exercise is completed. This is what will support a good level of activity each day and help you grow stronger between workouts. 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.robkingfitness. It’s vital that you realize that this just isn’t the case. This is precisely what you want at this period in time. egg whites. While you do definitely have to watch the carbohydrates you’re taking in. lobster. you’ll see that it really isn’t all that hard to get the amount of protein you need. Protein is the nutrient that will help keep the metabolism running quickly. help to build and repair muscle tissue. As for how much protein you should be eating. as well as whey protein powder. Then if you can focus most of the rest of the protein throughout the day on solid food sources you’ll be all set.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. If you can look for smaller ways to add it to your day. shrimp. but remember a little goes a long way. 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. etc). lean red meat. 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. lowfat dairy products. quinoa. unprocessed sources as possible as this will control the blood sugar levels the best and help ensure that you maintain steady energy throughout the entire day. if you choose correctly these definitely can be part of an overall good diet plan. At first this may seem like a difficult thing to do since most people aren’t regularly in the habit of snacking on protein rich foods. seafood (fish.

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. you’ll be sure to be making the proper selection. Again. they definitely will help you reach your goals. there are two very important PAGE 36 www. How much you should eat in a day will highly depend upon your own body weight. Remember that when aiming to see fat loss protein should never be cut back (if anything. as well as vegetables will be your best bet. carbohydrates and fats are where it’s at. If you’re making the right choices at the right time of the day. Volume Of Carbohydrates Finally. You can add in a few pieces of fruit here and there as well. Carbohydrates do get a lot of negative attention by many but quite a bit of it isn’t justified. but if you do make sure that you control portion sizes. 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. dietary fats. Figuring Out Your Fats Finally. the last thing to know with carbohydrates is that you must watch how many you’re taking in as well. 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. Basically. right? Wrong. 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. activity level. 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. So keep these points in mind. just note that you will need to be slightly more careful with these due to the fact that they will increase the blood sugar a little more (although still not nearly as much as processed foods would). if you can think of only choosing foods that contain a single ingredient (so don’t come from a box or a bag). sweet potatoes. and calorie needs as the more active you are and the more muscle mass you have to support. this shouldn’t be a problem. With dietary fat. this brings us to our last topic to discuss. it’s to be increased when on a diet) so this means that of the nutrients to get .Supplements oatmeal. 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. the more carbohydrates you will have to consume. 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).robkingfitness. 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. Timing Of Carbohydrates Second. 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.

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

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.

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

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

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

return back to your previous weight and you may just find it no longer feels nearly as challenging as it did before. Also note that most guys see the best results if they exhale very quickly in one solid effort.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. If you’ve never paid much attention to your breathing before. While it’s understandable you may be someone who likes to ‘get in your zone’ during your workout. 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. That strong exhale on the way up is what will primarily help you develop strength and push more weight than you ever have . 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. having a workout partner next to you can be incredibly helpful when aiming to boost your bench. All of us have had those days where you just PAGE 44 www. As long as there is a continuous movement of air in and out of the lungs.robkingfitness. but that’s fine. but this is the way to get results. turn on your mp3 player and just crank out the exercises. try it next workout. Supplements Then once you’ve mastered the breathing technique. This may mean for a very brief period at the top of the lift you aren’t exhaling or inhaling. rather than slowly releasing the breath over a period of time. Boost Your Bench Tip #3: Partner For Success Third up on our list of tips to help boost your bench press is to partner up with someone. You should use a slightly lighter weight than you normally would however as that will ensure that you can focus strictly on breathing and aren’t so caught up on just getting that weight up there. 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. 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.

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

the bench press. If your shoulder joint is very stiff and immobile. Including some proper chest and shoulder stretches in your workout program will accomplish two . While it may not be considered the ‘manliest’ of exercises. the sooner you can get back into the gym after that chest workout and go again. 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. but more as a way to spark some strength gains and get past a strength building rut. 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. and triceps working for you. 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.Supplements Just do keep in mind however that this not meant to be a long-term strategy. namely. 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. Not to mention the fact that you could also be setting yourself up for injury if you do one day let the bar go too far and the muscles are not prepared to handle it. you’re shorting the amount of stress placed on the chest muscles. now you not only have the strong shoulder. it’s going to help improve your ability to generate force over the greater pattern of movement. you need to think again. you’re really going to zero in on the chest muscles and get them seeing greater strength gains. By fatiguing out the helper muscles and performing the bench after. and second. Since the muscles will respond favourably to a higher frequency rate as long as you’re recovering.robkingfitness. Since we talked about earlier how you should always place your bench press first up in your workout this does go against that advice. One very serious factor that hinders a large number of those training to boost their bench PAGE 46 www. biceps. 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. First. it will actually help you see better results on the exercises that are more masculine. the faster you will progress. Supplements is the fact that they have virtually no degree of flexibility. but again. 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. Then when you return back to the original setup where you perform bench press first. The concept of pre-fatigue does work quite well when added periodically to your program so it is definitely one bench press boosting tip to consider when you’re stuck and not making any further progress. you are only doing this for a few weeks at most.

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

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

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

Please feel free to get in touch with PAGE 50 www.htm wiki. I hope that you have found this Supplement Guide helpful. Blog excerpt 11/23/2009 Conclusion In closing.c o m / hub/B e s www.htm com or via my blog at www.bodybuilding.bodybuilding.htm www.hub p a g e robkingfitness.answers.html w w www.hub p a g e s. Start making it happen o m / hub/B e s www. Supplements to_the_human_body www.P r e -wo r ko u tSupplements-2009-Edition wiki.htm r e -wo r ko u tSupplements-2009-Edition www.asp williamllewellyn.answers.wikipedia.wikipedia.html www. I am known for being totally honest when it comes to helping customers and that is why it is my goal to provide you the best information out there! I can always be reached on Facebook via my blog fan page at www.RobKingFitnessFanPage.1-3-dimethylamylamine. 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 to_the_human_body www.healthcastle.htm w w w. www.criticalbench.bodybuilding.Supplements to know how to boost your bench press but quite another to make it happen.htm www.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

By stopping a chemical action in the body that breaks down nitric oxide. Citrulline Malate comes in pure tablet and capsule forms and is a part of many supplemental mixtures. Coenzyme Q10 plays an important role in the energy produced during exercise. it is thought to be a good way of regulating the metabolism and retaining energy. It is a free fatty acid found in dairy and meat products. GPLC and citrulline malate. CLA has properties for effecting the immune system in such a way that it inhibits lean tissues from wasting away due to high levels of cytokines. this extract of a Chinese plant is popular with bodybuilders before workouts as an enhancement. Cnidium Monneri Cnidium Monneri is generally combined with other supplemental ingredients like l-arginine. It also helps to promote the digestive functions. 49. corn and soybeans. anti-catabolic.4 benzoquinone. and seems promising as a muscle energy supplement. It can help to promote not only the vein popping but decreases recovery time too. It is an oil soluble substance that is found in most eukaryotic cells.Supplements from the body’s system is critical in eliminating the ammonia and toxic nitrogen. and it participates in aerobic cellular respiration. 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. While CLA is a fat. While it is not used in pure form. It can help the body convert food into ATP type energy. . it may be more effective than some of the strong pharmaceutical compounds. it will be found as in combination recipes. which builds up and leads to fatigue. vegetable oils. it is rapidly becoming a popular recipe for building lean muscles and reducing body fat. 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. Because it is a naturally 51. and immune system enhancements. Primarily available in soft tablet or capsule form. PAGE 68 www. fish. quinone and isoprenyl. The Citrulline Malate combination is a relatively new one. It is an abbreviation for a compound of 1.robkingfitness. It is responsible for the vein popping look that is achieved after intense workouts. it is a good fat in the form of a structured lipid. and it also contains good antioxidant powers for destroying free radicals in the body. which means eating less and creating more lean mass. CLA has shown potential for increasing muscle mass while also reducing body fat as well as having great antioxidant. Supplements based product. This is a natural process of exercise and an introduction of Citrulline Malate has demonstrated itself to be a protective aid. which is naturally occurring in very small amounts. CLA CLA is short for conjugated linoleic acid. While the research is still out on CLA. Coenzyme Q10 Coenzyme Q10 is a compound primarily found in meats.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

It stimulates the brain. Omega-6 is generally classified as proinflammatory. Oolong is also available in capsules and caplets. In thermogenesis. and are fermented. but when it is used properly in the diet. Oolong has a long history in traditional and ancient Chinese medicine. Unlike Omegas 3 & 6. it can also provide more mental focus. hemp oil ad flax oil. and interact with Omega-3 fatty acids. Even the FDA and Food and Drug Administration have admitted that Omega-3 fatty acids may reduce the risk of coronary disease. which are called eicosanoids. which is a good source of gamma-linoleic acid and is the main component of olive oil and other monounsaturated fats. they effect the production of hormone messengers. Pantothenic Acid Pantothenic Acid is also known as vitamin B5. 124. 122. Oolong Tea Oolong teas are from China. Supplements seed and wallflower seed. it actually works as an anti-inflammatory property. and it is true that Pantothenic is found in nearly every food. Omega-6 Omega-6 is a family of unsaturated fatty acids. eggs. which is an essential nutrient. Omega-9 Omega-9 fatty acids is from the same family of unsaturated fatty acids that Omega-3 and Omega-6 come from. it helps to maintain healthy skin. and helps to burn off excess fat. Oolong can provide energy. It can help bloating and cramps associated with PMS. Thermogenesis is a part of how oolong works. The caffeine from the tea acts as a stimulant for the nervous system. Together. Aside from tasting good. They are the sixth carbon from the end. there is an increase in body temperature and excess fat is converted to glucose and subsequently into waste. Because of its caffeine content. and makes fat release into the blood stream as fuel. and are common components of animal fat and vegetable oil. hair and nails.robkingfitness. It has higher amounts in whole-grains. It is a water soluble vitamin. PAGE 90 www. 123. As well as being available in tea leaf form. when fat is being converted to . Omega-3 fatty acids can be obtained through diet with foods such as oily fishes. It is critical to metabolism and the synthesis of carbohydrates. 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.Supplements blood flow as well as circulation. Pantothenic comes from the Greek work meaning ‘from everywhere’. Omega-6 and Omega-3 need to interact with each other for a proper balance and good health. mustard 125. Omega-9 has to be combined with Omega-6 in order for the to participate in the reactions that form eicosanoids. which also allows better memory function and more focused thinking. The body converts them from unsaturated fats. proteins and fats. Omega-9 is also found in rape seed. The main component of Omega-9 is oleic acid. They are known as essential fatty acids and get their name from being the first bond in the carbon’s spine for fatty acids.

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

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

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

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

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

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

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

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

Sign up to vote on this title
UsefulNot useful