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

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

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

Rob King May 24, 2010


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

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


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


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


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

If you do only one thing in your quest for building muscle. Plain and simple. without protein you are not going to build muscle efficiently. When it comes to Protein Supplements there are a ton of options.robkingfitness. “how much protein do you get a day?” Nine times out of ten I get the reply. It always shocks me when people question me looking for advice on the newest product from MuscleTech or something they saw in some magazine. caesin. 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. It’s a food. hydrolized whey. do the following: eat lots of QUALITY PROTEIN SOURCES daily. whey isolate. “HOW MUCH PROTEIN?” — at which point they realize that they don’t know (and sometimes don’t care). Whey concentrate. that is when we cross into the Protein Supplement line.Rob’s Top 10 Proven Supplements Rob’s Review . But getting the quality and quantity of protein required to build muscle and repair tissue… well. “I eat really good” — to which I reply again with the question. But remember that protein is number one. The first thing I usually ask is. not very much! Personally I don’t even consider protein a Supplement. so back to building muscle. So why not give your body the number one thing it needs? Quality protein sources. soy (not a fan but more on that later)… the list goes on and on. but effective! Rob’s Recommended Proteins: • Myofusion (Gaspari) • Opt Gold Standard 100% Whey (ON) • Matrix (Syntrax) • Syntha 6 (BSN) • EAS 100% Whey (EAS) • RivalUS - Promasil www. Let me ask you a question. egg. Not exciting.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 really want to have a top level of success with your program. while if you’re less active. If you’re more active. you must get your nutrition in order as well. lean towards the lower end of that range (9 calories per pound).robkingfitness. If you’re going to put in all that hard effort in the gym. At 9 calories per pound it will be a fairly intense diet however so do keep that in mind and be sure that you’re ready for that level of restriction. the next step is figuring out your diet. Plus. Setting Your Calorie Intake The very first thing that you must be sure to do is figure out your target calorie intake. One very good strategy if you’re trying to lose weight is to cycle between lower calorie days as well as higher calorie days. You should never go below the nine calories per pound however as that could very seriously slow down the metabolism and make it that much harder to get the results you’re after.Supplements Once you’ve made the commitment to getting started with a solid workout plan. So the bottom line is that calories must figured out properly if you are to see the results you’re after. If you can follow these and get them straight. so let’s set this record straight once and for all. you can feel confident moving forward that you’re headed in the right direction. 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. Nothing else will matter if you don’t get the calories right so this is the place to start. 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. It’s only during the repair and recovery process that you actually see training gains being made. Don’t find that perfect workout plan for yourself and assume that you’re all finished – that’s anything but the case. Each person does tend to vary somewhat so the single best way to determine your optimal intake is through real life experience. If you can stay between that range then you should see fat loss occurring at a safe pace that will stay off in the long term. it’s also going to make your diet that much easier to stick with since you aren’t always feeling quite so restricted. 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. 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. For most people. Remember too that you don’t necessarily have to keep your calorie intake the same at all times. so what you absolutely must be sure to get straight. There is a lot of confusion unfortunately as to what makes up the best nutrition plan however. lean towards the higher end of that range (12 calories per pound).com . This is a good range to be in for fat loss and should get you seeing results. PAGE 34 www. 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.

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

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

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

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

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

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


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

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




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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

saponins. its properties are important to cardiovascular functions. Haw or White Thorn and has been used in ancient medicines for thousands of years. The steroid is excellent for weight loss because Guggulsterone directly effects the thyroid through enzymatic mechanisms. It is also legend in celtic folklore as well as in Greek and Roman medicinal practices. where it assists in oxidating liver cells. glycosides. and is found in the resin of the guggul plant. it has become a very popular herb in modern society. As an aid to lower cholesterol levels as well as reducing water retention. it is also consider a good weight loss aid.Supplements 85. proanthocyanidins. With Guggulsterones. it is important to buy only the purest extracts as poorer quality versions produce little or no effect. it is often used for weight loss and to strengthen the heart muscles by supplying additional oxygen to the muscle. and boosts the immune system by increasing the number of red blood cells. It was thought to be good for fertility. Hawthorne Berry The Hawthorne Berry is an herb originating in the Mediterranean. Another effect is on the complexion and it seems to work well for the skin also as a result of the thyroid. The net result is burning more fat. Supplements Beyond its ability to protect the immune system. Guggulsterones Guggulsterones is a plant steroid. It is sometimes known as a May Day flower. and is a Chinese herb. 86. and this in turn has a big effect on metabolism. HMB HMB stands for beta-hydroxy betamethylbutyrate. Gynostemma Gynostemma is similar to ginseng.robkingfitness. but in modern supplemental medicine. 88. Because of its . It protects the immune system from stress. Many Guggulsterones of an inferior quality will appear yellow in color when the powder should be brown. It acts as a super oxidant. Its resin has been used as a part of Indian medicine for thousands of year and exhibits some interesting effects on the human body. It is an herb called Commiphora Mukul and is grown primarily in India. Gynostemma is a part of many supplemental compounds. It was developed as a nutritional supplement to aid in building body PAGE 79 www. and flavonoids. For athletes. and can add more strength and endurance to the body. The Hawthorne Berry is an excellent course of vitamin C. It also helps the digestive system via the liver functions. This happens because the thyroid is stimulated and it begins to produce more hormones like thyroxin. 87. 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. Gynostemma can aid in the effects received from overtraining. and at full effect causes the body’s temperature to rise and perspiration to occur.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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