ROB KING’S SPORTS SUPPLEMENT GUIDE

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

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

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

Rob King May 24, 2010

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

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

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

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

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

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

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

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

Here’s why.” 6.” 5. the BCAAs help prevent a catabolic state in the body. thereby sparing the breakdown of muscular protein. it needs a large supply of polyunsaturated fats capable of constructing cell membranes that are elastic. functional and “strong like bull. PAGE 11 www. They are vital to human health. The body is constantly repairing itself from cellular damage.Supplements Both groups lost weight but the BCAA group actually gained muscle mass while losing fat while the other group lost muscle mass.” This makes it easier for the heart to return to a normal resting state. they must be obtained through the diet or supplementation.com . In order to do this. with the most common source being deep-sea. With less muscular protein being broken down by the body during training. which in turn can help improve recovery and lessen the damaging effects your exercise sessions may have on the body. A deficiency in these good fats ultimately forces the body to use saturated fat for the construction of these new cells. the net result is increased protein synthesis and more muscle for you! In a study done on obese people put on a starvation type diet. the cardiovascular process becomes more and more compromised. For this reason. In the fall of 2004. By supplementing with BCAAs you’ll help reverse glutamine loss which is essential for immune function. It’s even harder to come back after an illness without losing a ton of strength and size. they suppress the use of muscle proteins for fuel.com offers a succinct and thorough understanding of EFA (fish oil): We refer to essential fatty acids as “essential” for a reason. In part this is because they can sacrifice themselves as fuel. the FDA approved the use of a qualified claim for omega-3 EFA. In addition to this.” Rob’s Recommended BCAA Products: • Xtend – Scivation • Surge – Biotest • Chain’d Out – ALRI • BCAA Caps – Optimum Nutriton Supplements Fish Oil Bodybuilding. In short. This is especially significant when you consider how selective the FDA is in announcing qualified health claims. “Boosting Immune Function: Remember if you’re sick it’s hard to train. As the amount of saturated fat begins to outnumber the unsaturated reserves. When you train at high intensity or high volume you risk immune suppression and infections. thus sparing muscle protein. BCAA supplementation was found to induce anabolism and nitrogen sparing so the subjects burned body fat instead of lean muscle mass. much less grow. EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid). Fish oil contains two of the most healthy and biologically active fatty acids. 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. “Anti-Catabolic Effects: BCAAs probably exert most of their anabolic effects through anti-catabolic activity. cold-water fish. despite the body’s inability to manufacture its own supply. after examining years of convincing studies.robkingfitness.

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

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

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

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

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

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

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

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

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

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

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

Be cautious when using these supplements and only use them for a short period of time. Lipo 6 3. Most drug GH Cycles can run between $500-1. HyperDrive 4. All diuretics increase the excretion of water from bodies. that’s way too pricey! When it comes to GH SUPPLEMENTS though. increased fat loss. Consider the rise in obesity rates (especially in the USA). Here is a list of fat burners that I have used and liked. 1. This part of the market is huge. although each class does so in a distinct way. Lipo 6 Black 2.” What does this have to do with BodyBuilding or Working Out? There are 2 main ways that Diuretics are used in fitness and sports. and the easy access to poor food at cheap prices. 2.000 a month! For the average Joe like you and me. Shedding of water for such things as photo shoots.Supplements appetite. The Herbal Supplements are not as dangerous as their drug counterparts but should still be used cautiously. Add to this that most people have desk jobs and work long hours. Ephedrine & Caffeine 8.com . GH (Growth Hormone) Supplements PAGE 23 www. for good reason: improved recovery. Oh and it is almost impossible to test for. singers and performers. Oxy Elite Pro 6. bodybuilding and figure competitions. improved healing of injuries. GH is also rumored to be very big in Hollywood with movie stars. Rob’s Recommended Diuretics: 1. There is a new trend of people using diuretics on a daily basis to keep water low and to look “trim.robkingfitness. There are several categories of diuretics. F 10 7. Cutting water weight to make weight classes in such sports as MMA. WaterShed 3. Not a bad deal by the sounds of it! The biggest issue is the cost. Wrestling. This usually leads to unwanted fat gain. This can lead to dehydration which is not a good thing at all. There are natural human growth hormone supplements that may help. Leviathan Reloaded Supplements Aldactone) can be very dangerous. Judo. BodyBuilding. Diuretics (Especially drugs such as Lasix and GH is the wonder drug that no one really wants to talk about. increasing energy and immobilizing fat can be considered a fat burner. such as ZMA. things aren’t on the same level as drugs — at least not yet. Taraxatone 2. Xpel Diuretics “A diuretic is any drug or supplement that elevates the rate of urination and thus provides a means of forced diuresis. Poison 5. Boxing etc. 1. Most pro athletes are using GH (yes it is true). modeling related jobs etc. improved muscle gain.” This is not a good idea.

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

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

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

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

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

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

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

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

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

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

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

but remember a little goes a long way. lobster. Protein is a must! The best sources of protein to take in with your diet include chicken breasts. egg whites. help to build and repair muscle tissue. etc). Ideally you want to focus on as natural. the general recommendation is somewhere between one and one and a half grams of protein per pound of bodyweight. This is what will support a good level of activity each day and help you grow stronger between workouts. Then if you can focus most of the rest of the protein throughout the day on solid food sources you’ll be all set.robkingfitness. you won’t need quite as much protein so can use Supplements closer to the one gram per pound range.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. lean red meat. This means selecting carbohydrate rich foods such as brown rice. Here’s what you need to know. 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. Figuring Out Your Carbohydrate Intake Probably the one nutrient that gets the worst rap out there right now is the carbohydrate. 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.com . 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. as well as whey protein powder. quinoa. While you do definitely have to watch the carbohydrates you’re taking in. As for how much protein you should be eating. if you choose correctly these definitely can be part of an overall good diet plan. shrimp. while if you’re using a higher calorie intake. This is precisely what you want at this period in time. and help to keep you feeling satisfied be during meals. 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. Source Of Carbohydrates The very first thing to consider is the source of where you are getting your carbohydrates from. At first this may seem like a difficult thing to do since most people aren’t regularly in the habit of snacking on protein rich foods. you’ll want to take that protein intake up to the higher end of 1.5 grams per pound. It’s vital that you realize that this just isn’t the case. Protein is the nutrient that will help keep the metabolism running quickly. lowfat dairy products. seafood (fish. whole grain breads. If you can look for smaller ways to add it to your day. 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. PAGE 35 www. you’ll see that it really isn’t all that hard to get the amount of protein you need. If you’re using the lower end of the calorie 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. 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.

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.com . It is definitely true that fats are more calorie dense than either protein or carbs as they come in at 9 calories per gram while the former are only four. Anyone should be able to make room for about 15% of their total calorie intake to come from fats which is the minimum necessary to meet your basic requirements. as well as vegetables will be your best bet. So keep these points in mind. right? Wrong. sweet potatoes. the last thing to know with carbohydrates is that you must watch how many you’re taking in as well. there are two very important PAGE 36 www. Again. 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. they definitely will help you reach your goals. You can add in a few pieces of fruit here and there as well. the next thing to think about is when you’re consuming your carbohydrates. 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).Supplements oatmeal. activity level. some people think that fat should be avoided since fat will only turn to fat. How much you should eat in a day will highly depend upon your own body weight.robkingfitness. 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. Timing Of Carbohydrates Second. this shouldn’t be a problem. 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. Dietary fat can actually help you maintain a nice lean body since it will help reduce feelings of hunger between meals since it does take so long to digest and will also help to improve the way you utilize carbohydrates for fuel (assuming you take in the right form of fats). this brings us to our last topic to discuss. Figuring Out Your Fats Finally. if you can think of only choosing foods that contain a single ingredient (so don’t come from a box or a bag). With dietary fat. 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. it’s to be increased when on a diet) so this means that of the nutrients to get decreased. 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. and calorie needs as the more active you are and the more muscle mass you have to support. Carbohydrates do get a lot of negative attention by many but quite a bit of it isn’t justified. If you’re making the right choices at the right time of the day. carbohydrates and fats are where it’s at. Remember that when aiming to see fat loss protein should never be cut back (if anything. dietary fats. but if you do make sure that you control portion sizes. Basically. the more carbohydrates you will have to consume. you’ll be sure to be making the proper selection. Volume Of Carbohydrates Finally.

This allows you to maintain steady hunger levels and also reduce nighttime eating. These are going to work with the body to reduce the risk of disease while their saturated and trans fats counterparts will only harm you. The best sources of fat to eat then include olive oil. I guarantee you will not regret it when you notice the much superior results you receive back. Eating fats before or after a workout would be a very unwise decision due to the fact that this will only slow digestion down. Any diet that ever asks you to cut out foods you enjoy completely is a diet that isn’t that well developed. If you can take the time to get your diet sorted out properly. 15% of your total calories should come from dietary fat. aim to have mostly unsaturated fats and essential fatty acids (omga-3 and 6 fats) in your diet. Instantly you should recognize this as a red flag and should seek elsewhere for a nutritional program that fits. then you’ll be fine. Some saturated fat is okay as long as it’s in moderation and taken in low levels. so shoot for that range or higher. flaxseeds. 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). In addition to that. place fats with your protein intake during the later meals in the day when you’re not as active.com! PAGE 37 www. If you play around with these two main macronutrients along the continuum you’ll eventually figure out what works best for you. So keep all of this advice in mind.robkingfitness. 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. First. Obviously you will have trouble completely eliminating all saturated fat since they will be found in small amounts in the animal products you eat. Second. A proper diet should be about 90% good nutrition and 10% fun. 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. 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. also remember that the type of fat you eat matters considerably. If you want to see best results not only from a body composition standpoint but from a health standpoint as well. Instead. avocado. as well as fatty fish.com . don’t forget to allow yourself to indulge every now and then. natural nut butter. How much of your diet you dedicate to carbohydrate and fat intake will vary and can be based on personal preference to some extent. but if you can at least try and keep it to a minimum.Supplements things to note. which is precisely what you don’t want at this point. It’s far better to have a small amount in moderation periodically throughout the diet than to let yourself really go all out and take in 4000 or more calories over the course of the day because you feel so restricted. Finally. So there you have everything you need to know in order to create a nutritional plan for yourself. I highly check out my Fat Loss Guide at www. nuts. you want to be sure that you’re focusing on having your fats at a time other than when you are doing your workouts.DoubleYourFatLoss. there is also some flexibility.

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

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

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

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

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

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suppliments

suppliments

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

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

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

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

The answer is plenty. no CNS fatigue. The same thing applies to your bench. start by assessing your overall program plan. Make sure everything is good there first before you consider moving on. pick up the 30’s and crank out a set of dumbbell curls. How do you think that would feel? Not very good. you’re already somewhat fatigued going Supplements into your chest exercises so right there you’ve reduced the progress you will make.com . let’s say you were to hold your breath for one full minute and then without taking in any oxygen. Second to that. Put it this way.robkingfitness.Supplements in the gym you felt somewhat weak and tired. PAGE 43 www. Boost Your Bench Tip #2: Power Enhancing Breathing Next up on our list of tips to help boost your bench is breathing. How you are breathing while executing each chest movement you perform is going to have a huge impact on your ability to generate strength. For strength gains though. it’s also vital that you hit the chest muscle first when you go into the gym for that workout. but rather it’s that your CNS is saying. Ideally you should have one day off before you perform your chest workout to ensure you’re going in fresh. You didn’t work the muscles you were training. So right off the top. that ain’t happening. It doesn’t take much knowledge about exercise to realize that if you aren’t breathing. nothing short of maximum muscle fiber recruitment and force generation will do. So before you make any other changes to your chest workouts to build more strength. and if your CNS is tired. 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. Breathing? – What difference is that going to make? That’s what you may be thinking. Even if you were planning on doing a full body workout and had squats scheduled in. You’re ready to hammer it hard when you hit the gym on chest day. No matter how hard you try and push it. you need to start getting that oxygen into the muscle tissue so fatigue doesn’t set in early. if you want to be improving your bench – we’re talking this is your utmost priority. you’re going to get very 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. If you were to perform squats right off the bat. you must look at your program planning structure. but yet you still feel like you’d rather just get out of there and go home to relax on the couch. ‘I’ve had enough’. No muscular fatigue. for many of the same reasons. You would be amazed at how many people – and you could be one of them – hold their breath while doing the bench press. If you want to be able to generate the most force possible. It’s not that those muscles are all that tired. especially where strength is concerned. very fast. it must come first.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

which means eating less and creating more lean mass. It can help the body convert food into ATP type energy. While it is not used in pure form. fish. Citrulline Malate comes in pure tablet and capsule forms and is a part of many supplemental mixtures. This is a natural process of exercise and an introduction of Citrulline Malate has demonstrated itself to be a protective aid. It can help to promote not only the vein popping but decreases recovery time too. The Citrulline Malate combination is a relatively new one. it will be found as in combination recipes. CLA CLA is short for conjugated linoleic acid. It seems to provide a service of being able to workout with the same type intensity levels that stay the same from beginning to end of sessions. It is an oil soluble substance that is found in most eukaryotic cells. it is a good fat in the form of a structured lipid. It is an abbreviation for a compound of 1. this extract of a Chinese plant is popular with bodybuilders before workouts as an enhancement. it is thought to be a good way of regulating the metabolism and retaining energy. anti-catabolic. which is naturally occurring in very small amounts. GPLC and citrulline malate. which builds up and leads to fatigue. and immune system enhancements. vegetable oils. 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. and seems promising as a muscle energy supplement. 50. It is responsible for the vein popping look that is achieved after intense workouts.com . Coenzyme Q10 Coenzyme Q10 is a compound primarily found in meats. While the research is still out on CLA. It also helps to promote the digestive functions. Supplements based product.4 benzoquinone. corn and soybeans. Cnidium Monneri Cnidium Monneri is generally combined with other supplemental ingredients like l-arginine. it is rapidly becoming a popular recipe for building lean muscles and reducing body fat. Coenzyme Q10 plays an important role in the energy produced during exercise. By stopping a chemical action in the body that breaks down nitric oxide. quinone and isoprenyl. PAGE 68 www. CLA has shown potential for increasing muscle mass while also reducing body fat as well as having great antioxidant. Primarily available in soft tablet or capsule form.robkingfitness. 49. it may be more effective than some of the strong pharmaceutical compounds.Supplements from the body’s system is critical in eliminating the ammonia and toxic nitrogen. Natural CLA is only obtained in trace amounts but synthesized versions are now manufactured as a more economical and efficient way to ingest higher amounts. and it participates in aerobic cellular respiration. and it also contains good antioxidant powers for destroying free radicals in the body. Because it is a naturally 51. It is a free fatty acid found in dairy and meat products. While CLA is a fat.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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