Supplement Guidebook Final June 27

ROB KING’S SPORTS SUPPLEMENT GUIDE
Acknowledgments

Chapter 1: Introduction

Chapter 2: What Are Supplements?

Chapter 3: How Do Supplements Work?

Chapter 4: Rob’s Top 10 Proven Supplements

Chapter 5: Supplements That Suck

Chapter 6: Supplement Categories &
Recommendations

Chapter 7: New & Hot Supplements

Bonus Chapter I: The Fitness Nutrition Info You Must

Know To Reach Your Goals

Bonus Chapter II : My Top 13 Fat Burning Foods

Bonus Chapter III: 7 Tips To A Bigger Bench Press
Conclusion
www.robkingfitness.com
Acknowledgements
First off, I want to thank my girlfriend Danielle for putting up with me slaving away at my Mac for
the last few months. She knows how passionate I am about helping my customers and giving them
the best information I can to help them reach their goals. Thanks honey, I appreciate it.
Although they can’t read this, I want to say I am sorry to my dogs. I haven’t spent enough time
with them the last few months, but now summer is almost here and it’s time that we both get some
fresh air and some exercise.
Lastly, I want to thank all my Heavyweights Customers, RobKingFitness.com Blog readers and
everyone else who has given me feedback on Sports Supplements. Thanks to everyone who took
the time to send me comments and feedback. I really appreciate the support and please keep it
coming!
It is a beautiful day here in Montreal (I am here for some workouts and training) and as I write this
from a Montreal Cafe, all I can think about is how lucky I am to be able to make a living helping
people with our shared passion of working out and staying healthy.
Rob King
May 24, 2010
PAGE 2
Introduction
Before anything else, thank you for taking the time to show
interest in my Sports Supplement Guide. It shows that you are
very serious about your health and training, and that you want
to learn and improve as much as possible.
See, you and I aren’t like most people. They don’t understand
us, and they never will. However, I am more than ok with that
fact. If you are like me (and I am sure you are), you don’t look
forward to getting off work just to go home, sit your ass on
the couch while watching TV for 5 hours, eating junk, and then
repeating the process. That’s why I am glad we aren’t like most
people!
It isn’t normal to get excited on “squat day.” It isn’t normal to scrutinize meals based on protein
quantity and sugars. It isn’t normal to drink 3-4 shakes a day. But I am glad we are not normal. I
am glad that you are reading this book and you can relate to me. We all face the same decisions
every day. I am happy with my choices. I like muscle, I like being strong, but more than anything,
I like being true to myself. I like following my own path — a path you and I share.
Now 36 years old, I have been lifting weights since I was 17 and been taking Sports Supplements
since I was 18. What is amazing is after all this time, I STILL LOVE BODYBUILDING! Every day that
new Supplements arrive at my business I am like a kid on Christmas morning. Every time I read
a new strength training article and learn something, it excites me. Not everyone understands this
and that’s fine.
If you are passionate about lifting weights and Sports Supplements, you have come to the right
place!
The Sports Supplement Industry is a very complicated business. It is my goal to eliminate your
confusion and cut right to the chase, so let me deal with the jargon and the confusion, and let me
help you focus on what works.
Before we dive in, let me be very clear on a few things.
1. Sports Supplements are a PART OF THE EQUATION for getting in shape. They won’t work nearly
as well on their own. They are meant to be used in conjunction with
A. Sound Nutrition
B. Intelligent Training
c. Proper Rest
PAGE 3
Introduction
So before you judge any supplement, BE SURE to have these 3 parts of the equation in check. I
can’t tell you how many people I have dealt with that said “Supplement X didn’t work,” and as soon
as I asked them how much protein they were getting a day they couldn’t tell me.
2. Sports Supplements are exactly that — SUPPLEMENTS. They are not steroids. They are not
magic. They are Supplements. They are meant to SUPPLEMENT your own nutrition and training,
not replace it.
3. Nothing and I mean NOTHING replaces Hard Work. If you train like a wuss, expect to look like
a wuss. Supplements will help, but it is hard work and dedication that will separate you from the
pack. Supplements will give you that 10% extra, but you know what? I love that 10%. Ten percent
on a 300 bench press is an extra 30lbs. I’ll take that 10% any day!
The Supplement Industry is also changing at a very fast pace. With obesity rates rising (4 of
out every 10 people in the USA are obese), and with athletics playing such a huge role in sports
entertainment, Supplements are progressing at an ever-increasing speed.
Just a little over 10 years ago, all we had for Supplements was creatine and a decent protein
powder. Now we have pre workouts that really produce insane gains in such little time, protein
powders that taste as good (or better) than milkshakes, and customized “pro hormones” that
mimic steroids.
The industry has changed fast and will keep changing fast. But I will do my best to cut through
the marketing hype and educate you on what products are worth being excited about, and which
products to leave on the shelves.
In closing please remember that this book, the recommendations

and information, are all based on my own personal choices and
opinions — nothing more. You can like what I say, you can hate what
I say, but come the end of the day it just my opinion. I am always
learning, always trying to improve, and always trying to help you.
Also please remember I am not a science guy nor do I claim to be

one. I leave the science to the scientists. For me, I just care about
what WORKS. If you want a more scientifically based approach to
Supplements I strongly recommend you check out William Llewellyn’s
Sport Supplement Reference Guide.
PAGE 4
What Are Sports Supplements?
Wikipedia defines a Sports Supplement as, is currently on the market will be pulled (think
“a dietary supplement, also known as food Novadex XT, 6 oxo, Androstendione, etc). I will
supplement or nutritional supplement,” and do my best to offer a report on or in the near
“a preparation intended to supplement the future, or maybe as an addition to this book.
diet and provide nutrients, such as vitamins, But for now I will be sticking with traditional
minerals, fiber, fatty acids, or amino acids, Supplements.
that may be missing or may not be consumed Another thing to consider as Sports Supplements
in sufficient quantity in a person’s diet. Some evolve is the blurring of definitions between
countries define dietary supplements as foods, “supplements” and “drugs.” In the USA and
while in others they are defined as drugs or Canada you can buy anything deemed a
natural health products.” “supplement” but the grey area between “drug”
and “supplement” is slowly disappearing. With
My personal definition of a “Sports the monster pharmaceutical companies always
Supplement” is anything that we generally looking to improve their profits more and more,
don’t get from normal every day food that these giant companies are trying to impose
when SUPPLEMENTED in our diet may improve their will on Sports Supplements.
sports performance. I won’t go into great detail on my view of
this, but let’s just say big brother isn’t looking
This book will group all of the following as Sports out for your health but rather its own wallet.
Supplements: “body building supplement,” Anything that really works well, pharmaceutical
“sports enhancing supplement” and companies jump on and ban via the government
“performance enhancing supplement.” All will so they can control and monetize it.
be classified as Sports Supplements to make
things a bit easier. Case in point: why go to your doctor to get
something to boost your testosterone levels
However, in today’s world things are a little if you can buy it cheaper at your local GNC?
trickier than that. With the increase in designer That is pretty much why any supplement that
pro hormones and the constant evolution of is “really
athletes always looking for the cutting edge, good” will essentially get banned and goes
the term “Sports Supplements” has been taken to the black market. No one wins except the
to a whole new level. pharmaceutical companies… but, more on that
another time.
In this version I will not be tackling the
whole area of pro hormones and designer In this book we will be dealing with Sports
Supplements. It’s not that I don’t find them Supplements that are OTC (over the counter).
exciting or interesting; it’s just that the lines of
pro hormones evolve and change so fast that As I have stated earlier, I am not going to
by the time I have anything completed for the get caught up in the scientific aspects of
book, the next batch of designer Supplements Supplements but rather talk in simple terms
will be on the market and more than likely, what about what works.
PAGE 5
How Do Supplements Work?
There are many ways in which Supplements is a big factor when it comes to fat loss and
can help in performance. The first (and the building muscle.
most common) way that Supplements improve
performance is by simply reducing deficiencies. Another way that Supplements can improve
It is not the most exciting way to improve performance is through its “drug-like” effect
performance but it works. on the cellular level. If a Supplement can
impact protein metabolism or act by increasing
In today’s world, the food choices are abundant metabolic rate, then it has a “drug-like” or
but the food quality is terrible. Go figure. We ergogenic response.
have more options than ever in the history of
fare, yet the actual foods we have to choose For this we can look at ephedra which in Canada
from are mostly “empty.” This is why as soon is considered a drug. Ephedra is a plant and
as we introduce the nutrients we lack into our naturally occurring (unlike most drugs). But, it
bodies, they respond accordingly. is not something that is required or stored in
our bodies (unlike creatine and zinc etc). Yet
Let’s take creatine for an example. Creatine is once this natural herb is introduced into our
naturally present in some foods we eat and is bodies, we get a drug-like response. We see
stored in our bodies. Foods such as eggs and an improvement in lypolysis (fat loss), energy,
red meat contain high levels of creatine. Most strength and more.
of this is damaged when cooked, hence our
bodies having a deficiency of creatine. Once So don’t be fooled into thinking that
we add in creatine in levels we don’t get in our Supplements don’t work. They do! This is why
diet, our bodies have a tendency to respond to you should always do your homework, research
it. It isn’t so much that creatine is anabolic; it’s the ingredients in every product, and of course
just that our bodies don’t get enough from our constantly check my blog RobKingFitness.com
food anymore. for the most up to date information on Sports
Supplements.
Something to consider as well is that as athletes
we are putting more strain and demand on our Being in the Sports Nutrition Industry for almost
bodies than someone who does nothing. The 15 years, I have seen many Supplements come
more demand on your body, the more your body and go. Make no mistake about it; everyone
will need the proper nutrients to work not only wants the “new and exciting” product on the
normally, but on a higher level. If you think in market.
terms of cars, a Hyundai doesn’t have the same
demands as a Ferrari. Think of the human body New and exciting sells! It sells magazines, which
that way when dealing with someone sedentary in turn sells advertising, which in turn SELLS
versus an athlete. Another great example of this SUPPLEMENTS! This is a no brainer, and I have
is ZMA (zinc and magnesium). Most athletes are no problem with this at all. However, what I
deficient in zinc and magnesium due to excess. do have a problem with is people missing the
If we are deficient in zinc and magnesium our basic Supplements that work.
bodies can’t make testosterone efficiently. That
PAGE 6
Rob’s Top 10 Proven Supplements
The problem with the basics is that they aren’t Protein

“exciting” — and they aren’t new. You won’t see
full page ads with Jay Cutler promoting BCAAs. Not very exciting, I know. Well it should be and
“Why,” you may ask? Simple, they don’t sell. here is why. WikiAnswers the question:
It isn’t exciting. However, I am hoping with my
recommendations you will forget the newest Protein is ESSENTIAL to humans. So, building
Nano X Krea whatever-it’s-called and focus on muscle aside, we need protein to live. Essential
some solid, basic, EFFECTIVE products that can means that we can’t do without it in our food and
help you build muscle, get stronger, lose fat, in our bodies. It is essential in part because of
and feel better. For me, proven Supplements the nitrogen it contains (nitrogen is responsible
are the way to go. Cover your basics first and for growth and repair of the cells) and in part
then maybe try the newest product on the because of the particular building blocks that
market, but make sure the basics are covered. make up protein.
Protein is made up of twenty different building

blocks called amino acids, arranged in thousands
and thousands of different ways. 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, muscles,
tendons and ligaments).
It is comprised of the
compounds responsible
for the biochemical
reactions that occur in
the body, called enzymes. It is found in the blood
as parts of the red blood cells (hemoglobin)
and as carriers for other materials (transport
proteins). It is part of the immune system
(antibodies) that helps protect the body from
foreign invaders such as bacteria, viruses and
toxic substances. It also helps with digestion
of food.
PAGE 7
Rob’s Top 10 Proven Supplements
Rob’s Review Rob’s Recommended Proteins:

• Myofusion (Gaspari)
OK, so back to building muscle. Let me ask • Opt Gold Standard 100% Whey (ON)
you a question. How much muscle do you think • Matrix (Syntrax)
you can build without protein? I never claimed • Syntha 6 (BSN)
to be the smartest guy in the world but I can • EAS 100% Whey (EAS)
guarantee you the answer is, not very much! • RivalUS - Promasil
Personally I don’t even consider protein a
Supplement. It’s a food. But getting the quality
and quantity of protein required to build muscle
and repair tissue… well, that is when we cross
into the Protein Supplement line.
It always shocks me when people question me

looking for advice on the newest product from
MuscleTech or something they saw in some
magazine. The first thing I usually ask is, “how
much protein do you get a day?” Nine times out
of ten I get the reply, “I eat really good” — to
which I reply again with the question, “HOW
MUCH PROTEIN?” — at which point they realize
that they don’t know (and sometimes don’t
care).
Plain and simple, without protein you are not

going to build muscle efficiently. So why not
give your body the number one thing it needs?
Quality protein sources.
When it comes to Protein Supplements there

are a ton of options. Whey concentrate, whey
isolate, hydrolized whey, caesin, egg, soy (not
a fan but more on that later)… the list goes on
and on. But remember that protein is number
one. If you do only one thing in your quest for
building muscle, do the following: eat lots of
QUALITY PROTEIN SOURCES daily. Not exciting,
but effective!
Rob’s Review
Creatine 3. Improved Muscle Building Capacity: Plain

and simple, creatine makes you stronger. With
Wikipedia defines creatine as, “a nitrogenous enough protein and proper training, it will help
organic acid that occurs naturally in vertebrates you build more muscle. But this will happen
and helps to supply energy to muscle.” ONLY if you have adequate protein, rest,
Moreover, creatine was “identified in 1832 nutrition etc. It isn’t magic.
when Michel Eugène Chevreul discovered it as
a component of skeletal muscle, which he later Rob’s Recommended Creatine Products:
named creatine after the Greek word for flesh, • Any quality pure creatine (I like EAS
(kreas). Phosphagen, Prolab, 4everFit)
• Concentrated Creatine (this looks
Wikipedia defines Creatine promising!!)
Supplements as, “athletic aids • Kre-Alkalyn Creatine (Purple K, GP3,
used to increase high-intensity Beta K)
athletic performance” and states
that, “though researchers have 3 BCAA (Branch Chain Amino Acids)
known of the use of creatine as
an energy source by skeletal Wikipedia defines branched-chain amino acids
muscles since the beginning (BCAA) as, “amino acids having aliphatic side-
of the 20th century, they were chains with a branch (a carbon atom bound to
popularized as a performance- more than two other carbon atoms).” It goes
enhancing supplement in 1992.” on to state that, “there are three branched-
chain amino acids leucine, isoleucine and valine
Boring definitions aside, here is of twelve common ones. The combination of
how creatine can benefit your work out. these three essential amino acids makes up
approximately 1/3 of skeletal muscle in the
1. Strength Gains: Creatine is known as a human body, and plays an important role in
strength supplement. It will help you get more protein synthesis. BCAA’s are currently used
reps because you will maintain your strength a clinically to aid in the recovery of burn victims,
bit better. Essentially your strength output just as well as for supplementation for strength
goes a bit higher. Hey, to me 8 reps are good athletes.”
but 10 reps are better!
Rob’s Review
2. Cellular Hydration: Creatine helps hydrate Here is why you should consider BCAAs. I
muscles. The more hydrated a muscle, the actually consider them to be ESSENTIAL. I
better it can perform. Try performing a personal repeat, I consider them ESSENTIAL! As in, you
best in the gym while dehydrated. Not a good really should consider this as something you
idea. A ten percent level of dehydration can use all the time and here is why.
severely diminish strength and energy.
You “can” get protein from food. It’s hard but it
PAGE 9
Supplements Supplements
can be done. However, getting a ton of quality spared glycogen storage in the liver and skeletal
BCAAs, well, that’s really difficult. muscle during exercise. This means that they
I know a lot of people won’t put BCAAs on the may enable you to train at higher intensities
top of their list. That’s fine and to each their for longer periods of time. Supplementing
own. For me, they are essential. I hate training with BCAAs may enable you to maintain your
without them, and almost everyone I have training intensity and endurance as energy
recommended them to loves using them and normally provided by your diet decreases.
comes back for more. Anyone who has ever been on a very low carb
or low calorie diet for extended periods can
Here’s what Bodybuilding.com has to say about definitely appreciate this.”
how BCAAs can benefit you:
3. “Stimulate Protein Synthesis: BCAAs by
1. “Increased Recovery: Perhaps the themselves have been shown to independently
greatest benefit to hard-training athletes stimulate muscle protein synthesis. In other
is the increase in metabolic recovery that words, they have shown the ability to induce
follows supplementation. There is a muscle gains, even in the absence of
noticeable difference when beginning weight training! Studies have shown
BCAA supplementation in regards to that BCAA supplementation increases
soreness/recovery. Even without any the hormones: testosterone, growth
of the other benefits of BCAA usage, hormone and insulin.”
this means faster recovery from
exercise induced protein damage 4. “Stimulate Fat Loss:
(remember your muscles grow when Supplementation of BCAAs has been
you damage them), which in turn shown to trigger significant and
means faster size and strength gains. preferential losses of visceral body
With increased recovery, the harder fat. Located in the deeper layers of
and more frequently you can hit the the body under the subcutaneous
iron and thus the sooner you can meet your fat, this visceral fat tends to be resistant to
goals.” dieting and is hard to lose. In one study, 25
competitive wrestlers were divided into 1 of 3
2. “Endurance: BCAAs can serve as a donor diet groups: a diet high in BCAAs, a diet low
of nitrogen in the formation of l-alanine, which in BCAAs, and a control diet. The wrestlers
provides the body with glucose after glycogen stayed on the diets for 19 days. The results
stores have been depleted. When you think of showed that the high BCAA group lost the
sparing glycogen you probably think of high most body fat, 17.3% on average. Much of
carbohydrate diets but BCAAs have proven the fat lost was in the abdominal region. This
their worth here as well. In a 4-week study, may give credence to BCAAs effectiveness at
Japanese researchers administered BCAAs or a “spot reducing” the abs. In another study, 2
placebo to rats and then exercised the animals groups of climbers were divided into a BCAA
to exhaustion. The BCAA group exhibited supplemented group and a control group.
PAGE 10
Both groups lost weight but the BCAA group Fish Oil
actually gained muscle mass while losing fat
while the other group lost muscle mass.” Bodybuilding.com offers a succinct and
thorough understanding of EFA (fish oil):
5. “Boosting Immune Function: Remember if
you’re sick it’s hard to train, much less grow. We refer to essential fatty acids as “essential”
It’s even harder to come back after an illness for a reason. They are vital to human health,
without losing a ton of strength and size. When despite the body’s inability to manufacture
you train at high intensity or high volume you its own supply. For this reason, they must be
risk immune suppression and infections. By obtained through the diet or supplementation.
supplementing with BCAAs you’ll help reverse Here’s why. Fish oil contains two of the
glutamine loss which is essential for immune most healthy and biologically active fatty
function. In addition to this, the BCAAs help acids; EPA (eicosapentaenoic acid) and DHA
prevent a catabolic state in the body, which in (docosahexanoic acid), with the most common
turn can help improve recovery and lessen the source being deep-sea, cold-water fish.
damaging effects your exercise sessions may The body is constantly repairing itself from
have on the body.” cellular damage. In order to do this, it needs a
large supply of polyunsaturated fats capable of
6. “Anti-Catabolic Effects: BCAAs probably constructing cell membranes that are elastic,
exert most of their anabolic effects through functional and “strong like bull.” This makes
anti-catabolic activity. In short, they suppress it easier for the heart to return to a normal
the use of muscle proteins for fuel, thereby resting state.
sparing the breakdown of muscular protein.
In part this is because they can sacrifice A deficiency in these good fats ultimately forces
themselves as fuel. With less muscular protein the body to use saturated fat for the construction
being broken down by the body during training, of these new cells. As the amount of saturated fat
the net result is increased protein synthesis begins to outnumber the unsaturated reserves,
and more muscle for you! In a study done on the cardiovascular process becomes more and
obese people put on a starvation type diet, more compromised. In the fall of 2004, after
BCAA supplementation was found to induce examining years of convincing studies, the
anabolism and nitrogen sparing so the subjects FDA approved the use of a qualified claim for
burned body fat instead of lean muscle mass, omega-3 EFA. It states that supportive but not
thus sparing muscle protein.” conclusive research shows that consumption of
EPA and DHA omega-3 fatty acids may reduce
the risk of coronary heart disease. This is
Rob’s Recommended BCAA Products: especially significant when you consider how
• Xtend – Scivation selective the FDA is in announcing qualified
• Surge – Biotest health claims.
• Chain’d Out – ALRI
• BCAA Caps – Optimum Nutriton
PAGE 11
The benefits of omega-3 fish oils don’t stop at Multi Vitamin/Mineral

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

• NutraSea (Ascenta Health)
• Charles Poliquin Omega 3 Liquid
PAGE 12
That is a little short but you get the point. people don’t think twice of the Starbucks latte
Every day when I consult with people to help for $5. Invest in a quality multi vitamin. You will
them with their diets, I always ask “do you take thank me later.
a multi vitamin?” At least ½ of them reply with
“no.” Of that 50%, most tell me that they don’t Rob’s Recommended Multi Vitamins
“need” a multi vitamin because their nutrition Products:
is good. I hear a lot of “I eat
well.” • Animal Pak (Universal Nutrition)
• VitaStack (Allmax Nutrition)
So I always ask them the • AnaVites (Gaspari Nutrition)
following question: “Can you • Cygen Multi (Cygen Labs)
tell me what you have eaten
today?” Green Food Supplements
Do you want to know what I
What are green food supplements?
hear at least 80% of the time?
“Well, today isn’t a good day”
“These all natural food supplements use the
or “today isn’t as good as my
power of nature to help provide your body
normal day” type responses.
with the vitamins, minerals and enzymes it
desperately needs. Providing these through
Look, here is the deal: we are creatures of
diet alone can be quite difficult so these
habit, and we don’t eat NEARLY AS WELL as
supplements are well worth taking.”
we like to THINK WE DO. Yes, most people eat
What is contained in green food supplements?
like crap and convince themselves that they
“Green food supplements are made from super
actually eat better than they do! When I work
green foods which help to alkalize, energize and
with clients and I get them to log their food for
nourish the body’s cells along with balancing
a week (and I mean log everything) it really
the body’s pH level. Listed below are some of
makes them realize just how bad they may be
the main ingredients contained in green food
eating.
supplements.”
Most foods we eat that come out of microwavable
boxes or frozen containers are not that good
• “Chlorophyll which is contained in the green
for us. I will make a full blog post about this
part of plants has been found to aid in the healing
down the road, but for now let’s just say that
of intestinal ulcers, liver disorders, eczema,
most of the food we eat isn’t as good for us
gastritis, asthma, constipation, bleeding gums,
as we believe. Rent the movie Food Inc. It will
and burns.”
scare the shit out of you!
• “Alfalfa which is one of the most mineral
So let’s cut to the chase. A good multi vitamin
rich green foods, contains vitamins A and C,
is essential to have. It’s your HEALTH and your
thiamine, riboflavin, niacin, calcium, iron,
BODY and you only get ONE BODY so why not
magnesium, potassium, and phosphorus which
make it count. For the sake of 1-2 dollars a day
are all needed to maintain a healthy body.”
you can have a fantastic multi vitamin. Most
PAGE 13
• “Barley Grass is another of the super green Rob’s Review

foods used in these all natural food supplements.
Barley Grass is a source of chlorophyll and it My thoughts on green supplements are
supports the body’s immune system and helps as follows. Most people when looking to
with cleansing.” build muscle and burn fat focus on the big
• “Green Tea is also used. This is a very powerful Supplements — creatine, protein, fat burners,
antioxidant and has been shown to help with etc. And they work! No doubt there, but far
diabetes.” too many people neglect the importance of
GREENS and the positive impact they have on
• “Kelp is a seaweed that is used in green food your body.
supplements. Kelp is a rich source of vitamins
and minerals and this seaweed has been By giving your body the
used in the treatment of underactive thyroid proper nutrients to perform
problems.” better you turn your body
into a high level machine. So
• “Spirulina is high in protein and it helps protect instead of just functioning,
the body’s immune system as well as lowering you are PERFORMING! I
cholesterol and helping to stabilize blood sugar can’t say enough just how
levels.” beneficial a quality greens
product is. Unless you are
• “Tumeric root is an antifungal and an eating salads and veggies 6
antiparasitic. It helps to cleanse the blood and times a day, take a Greens
has been used in many herbal medicines.” Supplement. Actually, let
me rephrase that: even IF you are eating salads
•“Wheatgrass is another of the super green and veggies 6 times a day, you should take a
foods which helps to create a very unfavourable Greens Supplement! There is no way you can
environment for bacteria.” even come close to getting the same nutrients
from a quality greens powder, no matter what
As you can see the wide variety of green foods foods you eat!
used in these amazing supplements really can
make a difference to both your body and your The ingredients in green supplements have
health. Your goal, however, should be to start been clinically proven to:
using them and see the difference for yourself.
• 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
• Cleanse and detoxify the body from harmful ZMA (Zinc & Magnesium)
toxins Wikipedia online resource describes ZMA in the
• Aid and support healthy bone formation following way:
• Improve brain health and thinking abilities
• Improve nerve function ZMA (Zinc monomethionine aspartate and
• Improve blood profile Magnesium Aspartate) is a supplement used by
• Improve digestion bodybuilders and athletes. It was developed by
• Boost energy levels Victor Conte (founder of BALCO Laboratories
in Burlingame, California) and is a combination
If this list doesn’t make you want to take your of zinc, magnesium and vitamin B6. The
greens right now then I don’t know what would! formula is “patent pending” and the name
“ZMA” trademarked by SNAC System Inc, also
Rob’s Recommended Greens Products: founded by Victor Conte the 3rd. ZMA is claimed
• Progressive Vege Greens to raise strength levels, although studies show
• Greens + inconsistent results.
ZMA is a combination of two minerals, zinc and

magnesium, and Vitamin B6 or pyridoxine. All
three of these compounds are important in
biological processes, and while studies have
shown that most Americans get enough zinc
and Vitamin B6, more than 50% don’t meet
the U.S. government’s recommendation for
magnesium.
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,
increasing the loss of magnesium, zinc, B12, B6,
folic acid, and many other nutrients. Although
drinking water re-hydrates an athlete, fruit
juice, sports drinks or foods high in water such
as vegetables are needed to replenish water-
soluble nutrients.
The proportion of ingredients generally used
in products is 20-30 mg zinc, 400-500 mg
magnesium and ~10mg B6. According to the
label directions, 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). The product
PAGE 15
should not be taken with calcium (cheese, milk, Tribulus Based Products (Natural
etc.), the reason being that calcium blocks the Testosterone Enhancers)
absorption of zinc.
Wikipedia explains Tribulus as,
Rob’s Review
A derivative Roman era (Latin language) name
I came across ZMA many years ago while reading for the weapon known in English today as the
my all time favorite magazine Muscle Media Caltrop, which bears strong resemblances with
2000 (if you are familiar with this magazine I the plant today named Latin: Tribulus terrestris
am sure you know where I am coming from — or puncture vine.
it ROCKED).
Tribulus is a genus of plants found in many
ZMA was first introduced by warm regions. The best-known member is T.
Victor Conte and his company terrestris (puncture vine), a widespread weed
SNAC Systems. Victor was really and also the source of a dietary supplement.
big on working with athletes
and determining their mineral Tribulus species are perennial, but some grow
profiles for deficiencies and as annuals in colder climates. The leaves
working with them individually are opposite and compound. The flowers are
to find their problems. Think perfect (hermaphroditic) and insect-pollinated,
of it like fine tuning a high with fivefold symmetry. The ovary is divided
performance car but for people. into locules that are in turn divided by “false
One thing he noticed was that septa” (the latter distinguish Tribulus from
most athletes due to training other members of its family).
and sweating were deficient
in zinc and magnesium. Pretty simple really, Some species are cultivated as ornamental
but it filled a big gap! Considering zinc and plants in warm regions. Some, notably T.
magnesium are required to build testosterone cistoides, T. longipetalus, T. micrococcus,
they are very important. T. terrestris, and T. zeyheri, are considered
weeds.
Victor Conte was also one of the guys who were
involved with the huge designer steroid bust Rob’s Review
a few years ago. I don’t judge people when
it comes to performance enhancing drugs. Tribulus products have been around for years
The guy is a genius and I respect him highly. now. The science behind them is pretty gray at
Anything he creates is worth looking into. best. It is really hard to say how and why they
work but let me say that I love some of these
Rob’s Recommended Multi Vitamins Products: products. I don’t know how or why, but I just
• PrimaForce ZMA do. My drive is better, my energy is better, my
• Optimum ZMA appetite is better, and my sex drive goes up.
• SNAC Sytems ZMA Sounds like a must have supplement to me!
PAGE 16
The only drawback is the Nootropics and Smart Drugs

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

used a ton of them but I think I am going to
start playing with them more in the future as
I think for some people they hold really crazy
potential.
I have read about numerous top strength

coaches recommending these to their athletes
years and years ago but it just hasn’t caught
on with the general public yet. I don’t know if
it’s that people lack the mind-body connection,
or that most people are more concerned with
a pump in their arms rather than improving
concentration and focus. Either way I think in a
few years these will be huge.
PAGE 17
NB: “Piracetam (sold under many brand names) So remember to keep to basic training and solid
is a nootropic drug. Piracetam’s chemical name nutrition, and remember that Supplements are
is 2-oxo-1-pyrrolidine acetamide. It shares just that — Supplements! I look forward to
the same 2-oxo-pyrrolidone hearing from you on your personal progress.
base structure with 2-oxo-
pyrrolidine carboxylic acid SUPPLEMENTS THAT SUCK
(pyroglutamate). Piracetam
is a cyclic derivative of GABA. Let me be very clear from
It is one of the racetams. the beginning that once
Piracetam is prescribed by again this is just my opinion.
doctors for some conditions, You may have used some
mainly myoclonus, but is of these Supplements and
used off-label for a much you may love them! To each
wider range of applications.” their own and this is just my
opinion on Supplements that
Rob’s Recommended Nootropics I am not a fan of.
• Priacetam - PrimaForce
• Choline Citrate - PrimaForce Feedback is the most important thing to me.
• Phenibut - PrimaForce The more people that tell me “product A” is
great and “product B” sucked, the more I can
In closing please remember that these are just put my view into perspective. Maybe I was
10 of the Supplements that I personally like and having an off month and maybe it’s a great
have had great feedback on from customers. product. You never know until you try, but
these are supplements I used that I wasn’t a
There are tons of other quality Supplements big fan of.
on the market and more being introduced
every day. I always recommend that people 5 Supplements That Are A Waste Of Your Hard
try different Supplements and monitor their Earned Money
progress. Not every Supplement is going to be
10lbs of muscle in a bottle. But if it makes you Keep in mind that none of my views are
feel better, improves your workouts, improves scientific facts. And I also feel that science can
your mood, strength, or anything like that, it is back pretty much anything if enough money
always important to note it. is thrown at it. Here are 5 supplements that
might have had promise but just don’t work!
Another thing to note is that not every Save your money!
Supplement works the same way for everyone.
Everyone is unique and has different factors 1. CLA: “Conjugated Linoleic Acid (CLA) is a
that impact their lives. If you are using a killer naturally occurring free fatty acid found mainly
Supplement but going through a stressful time, in meat and dairy products, in small amounts.”
it is doubtful you will reap the full benefits. The Skinny on CLA: CLA claims that it can help
with building muscle and losing fat. The main
PAGE 18
purpose of this product is for fat loss. For CLA 3. Carb Blockers: “Carb blockers, also
to work, you would really need about 4-5 times known as starch blockers, are generally
the recommended dosage. composed mainly of bean and wheat germ
extracts — particularly white kidney beans —
Instead, I recommend loaing up on EFA’s, that are said to inhibit a digestive enzyme that
(Omega 3, 6, 9; my fav is NutraSea Fish Oil). breaks down starchy carbohydrates, such as
potatoes, bread and pasta. This supposedly
2. Soy: “Soy protein is a complete prevents the carbs from being absorbed by the
protein that ranks right up there body; instead, they are said to pass through
with the best in the Protein the digestive tract and be eliminated. Most pills
Digestibility Corrected Amino Acid claim to inhibit between 30 and 45 grams of
Score (PDCAAS). Soy protein is carbs from being absorbed.”
generally very low in or free of fat,
cholesterol, and lactose. 4. Fat Blockers: “They commonly contain
chitosan, which is similar to dietary fiber, but
Soy protein is approved for those who are is derived from the exoskeletons of shellfish.
lactose intolerant, and can be used as a meat Like fiber, they pass through the digestive tract
substitute. Much more than just an ingredient without being digested, but it also purportedly
for a protein shake, soy protein can be used absorbs between 6 and 10 times its weight in
instead of flour for cooking, producing high fat along the way, all of which is then eliminated
protein foods that are extremely low in fat — a in the stool.”
bodybuilder’s dream come true! Soy protein is The Skinny on these products:
derived exclusively from soy beans.”
They DON’T WORK. If something blocks
The Skinny on Soy: It’s not that Soy is really absorption of fat, it is guaranteed to block other
that bad, it just isn’t very good. things that your body needs,
i.e. NUTRIENTS.
Even though Soy sounds beneficial here are a
few things to consider. Ditch this product. If you have
• It tastes like crap bought “Flush the Fat” I have
• It is highly estrogenic (which means unless some great swamp land in
you want nice boobs don’t consume a lot of Florida for you to buy!
Soy).
• Did I mention it tastes like crap! (oh and
generally mixes like crap).
Instead, focus on getting your protein sources

from whey, milk, egg, nuts, etc. Leave soy off
of your list.
PAGE 19
5. Growth Hormone Boosters (GH): absorption of Zinc & Magnesium rendering your
“Growth Hormone is the master hormone cheap ZMA to be useless ZMA
because it is released by the master gland Go for quality. I prefer Optimum Nutrition,
— the anterior pituitary gland. While GH is PrimaForce.
not necessary or critical to one’s survival, it
seems to play an important evolutionary role Well there you have it. There are a TON of
in human development. During puberty, GH supplements on the market. Hopefully this will
levels dictate a person’s height and bone size. help you in making choices as to what is worth
After puberty, GH continues to regulate the adding to your Supplement stack.
body’s metabolism.”
Be sure to check out my blog where you can
The Skinny on GH: Here is the deal. For the also read this chapter online and leave your
most part GH is awesome — REAL GH that is — feedback!
not Supplements that may increase GH. I just
haven’t seen any proof via customer reviews or SUPPLEMENT CATEGORIES
personal use that these products work. The Sports Nutrition Industry is big business.
Every day, more and more people are turning
Now there are some that look promising, to natural alternatives to drugs for their health
notably Helix 24 from RivalUS. And when I get and wellness. This is a great thing, but the more
more feedback I will be the first to post it up. that we are allowed to make our own choices,
the more we have to actually give them some
6. Generic Zinc and Magnesium: “ZMA thought and make our OWN decisions.
is a scientifically designed anabolic mineral
formula. It contains Zinc Monomethionine I am not a fan of any government making our
Aspartate plus Magnesium Aspartate and choices for us, so I suggest you always be sure
vitamin B-6, and is an all-natural product to do your research and find out what you are
that clinical testing suggests may significantly taking.
increase anabolic hormone levels and muscle
strength in trained athletes.” Here are just a few Supplement Categories that
exist on the market today. There are far more
The skinny on ZMA: ZMA works. I swear by it. out there, but these are the ones that pertain
I sleep better, I wake up better. How much it to building muscle, losing fat and improving
contributes to testosterone, I am not sure. But sports performance.
it does make me feel better! I am not knocking
ZMA; I am knocking GENERIC cheap Zinc & Anti Estrogens
Magnesium products and here is why. What does Estrogen have to do with
• Non-chelated forms are generally less Testosterone?
bioavailable
• Most cheap Zinc/Magnesium products There are two major hormones in both guys and
contain CALCIUM FILLER. Calcium blocks the gals: testosterone and estrogen. Testosterone
PAGE 20
is dominant in guys and estrogen is dominant contributed to by oxidative damage. Indeed,

in gals--duh! But interestingly, estrogen seems a recent study conducted by researchers from
to be a signal to the pituitary gland in the brain. London found that 5 servings of fruits and
Based on estrogen levels, the pituitary turns vegetables reduce the risk of stroke by 25
testosterone production on or off. The higher percent. Antioxidants may also enhance immune
the estrogen levels, the lower the amounts defense and therefore lower the risk of cancer
of testosterone that will be produced. This is and infection.
where anti-estrogens come in! Anti Oxidants are
key in building
If you are trying to build muscle and losing
muscle and go for a harder, fat. By reducing
denser physique, you don’t these free radicals
want estrogen! So the we improve our
popularity of Anti Estrogen recovery, reduce
Supplements is really inf lammation,
growing faster every day. and improve our
Drugs such as Nolvadex and immune system and much more!
Arimidex are very popular • Acai Berry
amongst competitive bodybuilders looking to • ALA
get super hard and striated muscles. But not • Grape Seed Extract
everyone wants to use drugs. The good thing • Vitamin C
is that there are some great Supplement Anti • Vitamin E
Estrogens on the market these days.
Creatine
• Novadex XT – Gaspari Nutrition There is a great write up on creatine in my Top
• Restore - ALRI 10 Supplements and also in the Descriptions in
• Arimidex HT – BPI Nutrition Chapter 11 so I won’t go over it all again here.
• Quality pure creatine (I like EAS Phosphagen,
Prolab, 4everFit)
Anti Oxidants • Concentrated creatine (this looks promising!)
Healthcastle sums it up well: • Kre-alkalyn creatine (Purple K, GP3, Beta K)
Antioxidants are substances or nutrients in our
foods which can prevent or slow the oxidative Carbohydrate Powders
damage to our body. When our body cells use Because most bodybuilders are caught up with
oxygen, they naturally produce free radicals protein powders, carbohydrate powders have
(by-products) which can cause damage. taken a runner up position. Compare that to
Antioxidants act as “free radical scavengers” endurance athletes who are pretty much totally
and hence prevent and repair damage done by consumed with carbohydrate powders and you
these free radicals. have the opposite.
Health problems such as heart disease, macular
degeneration, diabetes, cancer, etc, are all My stance on carbohydrate powders is that
PAGE 21
they have huge benefits as long as you use A deficiency in these good fats ultimately forces
them correctly. For someone on a low carb diet, the body to use saturated fat for the construction
most carbohydrates should be ingested post of these new cells. As the amount of saturated
workout. For someone looking to build muscle, fat begins to outnumber the unsaturated
you want carbohydrates in most meals, with a reserves, the cardiovascular process becomes
big focus on pre and post workout. This whole more and more compromised.
concept in itself is another book.
Let me summarize saying that most carbohydrate In the fall of 2004, after examining years of
powders don’t get enough attention and I think convincing studies, the FDA approved the
in the next few years this area will improve use of a qualified claim for omega-3 EFA. It
greatly. states that “supportive but not conclusive
research shows that consumption of EPA and
• Accelerade DHA omega-3 fatty acids may reduce the risk
• Cytomax of coronary heart disease”. This is especially
• Vitargo significant when you consider how selective the
• Waxy Maize Products such as MonsterMaize FDA is in announcing qualified health claims.
and GlycoMaize
The benefits of omega-3 fish oils don’t stop at
EFA Essential Fatty Acids the cardiovascular system, however. A wealth
of studies have been conducted over the past
As quoted earlier in Chapter 4, decade on their role in depression, mood,
vision, skin, recovery, immune system function,
We refer to essential fatty acids as “essential” pregnancy, joint health and migraines just to
for a reason. They are vital to human health, name a few.
despite the body’s inability to manufacture • NutraSea - (Ascenta Health)
its own supply. For this reason, they must be • Charles Poliquin - Omega 3 Liquid
obtained through the diet or supplementation. • Optimum Nutrition - Fish Oil Caps
Here’s why. Fish oil contains two of the • Fusion Nutrition - Omega Oil
most healthy and biologically active fatty
acids: EPA (eicosapentaenoic acid) and DHA Fat Loss / Thermogenic Supplements
(docosahexanoic acid) with the most common This category of supplements could use 5 sub
source being deep-sea, cold-water fish. categories or more. For now I am lumping
The body is constantly repairing itself from anything that involves fat loss into one category.
cellular damage. In order to do this, it needs a There are many other types of Fat Loss
large supply of polyunsaturated fats capable of Supplements (thyroid enhancers, stimulant
constructing cell membranes that are elastic, free fat burners, appetite suppressants and
functional and “strong like bull.” This makes more).
it easier for the heart to return to a normal However, let’s just focus on the basic premise
resting state. for a Fat Loss Product. Any supplement that can
help with increasing metabolism, decreasing
PAGE 22
appetite, increasing energy and immobilizing Aldactone) can be very dangerous. The Herbal
fat can be considered a fat burner. Supplements are not as dangerous as their
This part of the market is huge. Consider the drug counterparts but should still be used
rise in obesity rates (especially in the USA), cautiously.
and the easy access to poor food at cheap
prices. Add to this that most people have desk There is a new trend of people using diuretics
jobs and work long hours. This usually leads to on a daily basis to keep water low and to look
unwanted fat gain. “trim.” This is not a good idea. This can lead
Here is a list of fat burners that I have used to dehydration which is not a good thing at all.
and liked. Be cautious when using these supplements and
only use them for a short period of time.
1. Lipo 6 Black
2. Lipo 6
3. HyperDrive Rob’s Recommended Diuretics:
4. Poison 1. Taraxatone
5. Oxy Elite Pro 2. WaterShed
6. F 10 3. Xpel
7. Ephedrine & Caffeine
8. Leviathan Reloaded GH (Growth Hormone) Supplements
GH is the wonder drug that no
Diuretics one really wants to talk about.
“A diuretic is any drug or supplement that Most pro athletes are using GH
elevates the rate of urination and thus provides (yes it is true), for good reason:
a means of forced diuresis. There are several improved recovery, improved
categories of diuretics. All diuretics increase healing of injuries, increased
the excretion of water from bodies, although fat loss, improved muscle gain.
each class does so in a distinct way.” Oh and it is almost impossible
What does this have to do with BodyBuilding or to test for.
Working Out? GH is also rumored to be very
There are 2 main ways that Diuretics are used big in Hollywood with movie
in fitness and sports. stars, singers and performers.
Not a bad deal by the sounds of it! The biggest
1. Shedding of water for such things as photo issue is the cost. Most drug GH Cycles can run
shoots, bodybuilding and figure competitions, between $500-1,000 a month! For the average
modeling related jobs etc. Joe like you and me, that’s way too pricey!
2. Cutting water weight to make weight classes When it comes to GH SUPPLEMENTS though,
in such sports as MMA, Judo, Wrestling, things aren’t on the same level as drugs — at
BodyBuilding, Boxing etc. least not yet.
There are natural human growth hormone
Diuretics (Especially drugs such as Lasix and supplements that may help, such as ZMA.
PAGE 23
But here is what you don’t hear about most day in and day out. All this leads to wear and
human growth hormone Supplements: First, tear on the joints.
HGH Supplements do not raise levels of human Based on my own use as well as customer
growth hormone if you are deficient. If you feedback, these types of Supplements seem
have normal levels of HGH already, then the very hit or miss. Some people swear by them
spike will last about 20 minutes. Some HGH and others seem to get nothing from them
is better than none, but 20 minutes of higher at all. I don’t think it’s possible to definitively
than normal levels of human growth hormone say that they do or don’t work. I have always
has not been shown to cause any benefit by been a believer in individuality and that what
current research. Being a bodybuilder myself, works for some people may not work for
I would still like the extra kick if I had money everyone. I believe that to be the case with
to burn. Joint Supplements.
I think HGH Supplements have large potential, My advice with these is to treat them like fish
but I don’t know of any right now that are killing oil. Buy quality over price. I have seen too
it with results. But if you want to try some and many cheap Joint Supplements and I am not a
give me feedback here are my suggestions. fan of them. Most supplements on the market
have NO guarantee that what is on the label is
1. GABA (It has a bad wrap, but used properly in the bottle. So it is very important to have a
it’s a great supplement) good company with a good reputation you can
2. PowerFULL - USP Labs trust.
3. Helix 24 – RivalUS Nutrition
Products I like:
Joint Health Supplements 1. Scivation Elastamine
Joint supplements are designed to aid in 2. Scivation Cissus (Personally I swear by this
the repair of joints and in the reduction of product)
inflammation caused by the wear and tear of 3. Universal Animal Flex
sports, running, weight lifting, etc.
They are designed to help the joints in many
ways. They can help heal damaged joints and Liver Support
also help to reduce inflammation which usually
leads to pain. What is the Liver? Wikipedia explains it thus:
Ask anyone who has been lifting weights for any
period of time and you can almost guarantee The liver is a vital organ present in vertebrates
they suffer or have suffered from some form and some other animals. It has a wide range
of joint pain. It is not fun and can really hinder of functions, including detoxification, protein
training. synthesis, and production of biochemicals
Usually most joint pain is caused from trauma necessary for digestion. The liver is necessary
of some sort or from repetitive stress. This can for survival; there is currently no way to
be applied to weight training and bodybuilding compensate for the absence of liver function.
as generally we do a lot of the same movements
PAGE 24
This organ plays a major role in metabolism Natural Testosterone Boosters

and has a number of functions in the body,
including glycogen storage, decomposition Wikipedia defines testosterone as,
of red blood cells, plasma protein synthesis,
hormone production, and detoxification. a steroid hormone from the androgen group. In
It lies below the diaphragm in the thoracic mammals, testosterone is primarily secreted in
region of the abdomen. It produces bile, an the testes of males and the ovaries of females,
alkaline compound which aids in digestion, via although small amounts are also secreted by
the emulsification of lipids. It also performs the adrenal glands. It is the principal male sex
and regulates a wide variety of high-volume hormone and an anabolic steroid. Testosterone
biochemical reactions requiring highly is evolutionarily conserved through most
specialized tissues, including the synthesis and vertebrates, although fish make a slightly
breakdown of small and complex molecules, different form called 11-ketotestosterone.
many of which are necessary for normal vital
functions. In men, testosterone plays a key role in the
development of male reproductive tissues such
The liver can become stressed by many different as the testis and prostate as well as promoting
factors. In the realm of bodybuilding and weight secondary sexual characteristics such as
lifting liver problems can be associated with increased muscle and bone mass and hair
the use of anabolic steroids. This can impact growth. In addition, testosterone is essential
the liver but there are many other factors that for health and well-being as well as preventing
can play a role in stressing your liver. osteoporosis.
Such things as alcohol, smoking, prescription On average, an adult human male body
drugs, poor foods, caffeinated drinks, and even produces about ten times more testosterone
dieting and weight loss can be contributing than an adult human female body, but females
factors. are, from a behavioral perspective (rather than
from an anatomical or biological perspective),
Liver Support Supplements don’t get the more sensitive to the hormone. However, the
attention they deserve simply because most overall ranges for male and female are very
people are concerned primarily with 2 things — wide, such that the ranges actually overlap at
building muscle and losing fat. And even though the low end and high end respectively.
the liver is an essential part of the body, these Raising your testosterone level helps you to
types of Supplements usually take a back seat gain muscle, enhances your mood, helps you
to all of the other popular Supplements on the maintain a healthy libido, and more. Steroids
market. do a great job of raising testosterone levels,
Liver Supplements I recommend checking out: but they are not legal for use. Instead, these
all-natural products would be perfect for you!
1. Liver Care - Himalaya Labs
2. Cycle Support - Anabolic Innovations You can also use these natural products when
3. Milk Thistle (Any good Company) you are off of your pro hormone cycle.
PAGE 25
Natural Testosterone Enhancers are not an “Summary research papers continue to flood
exact science. They seem to be great for some the scientific journals and insights into the
people and not so great for others. Personally, biological activity and potential clinical uses of
I find they help my drive, motivation, energy nitric oxide (NO): a gas controlling a seemingly
and increase my appetite and positively affect limitless range of functions in the body. Each
my mood. revelation adds to nitric oxide’s already lengthy
resume in controlling the circulation of the
Products I recommend: blood, regulating activities of the brain, lungs,
1. Bad Ass Mass – ALRI liver, kidneys, stomach and other organs.”
2. Alpha – Advanced Genetics
3. Tribex 500 – Biotest Since the above was written in 1996, Nitric
4. Restore – ALRI Oxide containing products have continued to
5. Jungle Warefare – ALRI be touted by those in the medical profession,
6. Novadex XT – Gaspari Nutrition as well as by athletes looking to add muscle to
7. T-Bomb II – MHP Labs their frames.
NO2 Nitric Oxide Supplements The above quotation states that Nitric Oxide
controls the circulation of blood, and transmits
Bodybuilding.com offers a straightforward messages between nerve cells.
explanation of NO2.
The fact that nitric oxide increases blood flow
Nitric Oxide is a free form gas that is produced should make it of interest to bodybuilders, as
in the body and is used by the body to increased blood flow will serve to deliver more
communicate with other cells in the body. To nutrients to muscles, thus helping muscles
produce this gas, enzymes in the body break become larger when subject to stress.
down the amino acid Arginine.
Nitric oxide also affects the endocrine system.
Nitric Oxide is a molecule consisting of one It affects the release of gonadotroptin releasing
atom of nitrogen and one atom of oxygen. hormone, as well as the release of adrenaline
The production of Nitric Oxide occurs when from the adrenal medulla.
the amino acid L-arginine is converted into
L-citruline through an enzyme group known as Everyone REQUIRES nitric oxide to carry out
Nitric Oxide Synthase (NOS). key physiological processes within the body.
From a bodybuilder’s perspective, nitric oxide
Despite the claims of some in the supplement supplementation may prove useful in increasing
industry, there exists ample scientific literature growth due to increases in blood flow to certain
to suggest the efficacy of Nitric Oxide products. areas of the body.
The following was written in May 1996 in a
document prepared for the Royal Society and Signs of deficiency include physical weakness
Association of British Science Writers: and extreme fatigue. Most “nitric oxide”
PAGE 26
supplements contain the amino acid Arginine- Pre Workout Supplements

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

in the proper amounts, forces more blood
into the muscles which in-turn, provides more
nutrients to the muscles both during workouts
and after, assisting in recovery.
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.
If you do a search online for best pre workout

Supplement, you will find millions of search
results with dozens of variations of NO2
PAGE 27
Supplements, all claiming to be the best or reduce soreness, and increase strength and
next best thing since sliced bread. Trying to recovery.
determine which one is the best has less to
do with marketing claims and more to do with Personally, I love post workout Supplements
actual results, i.e. gains. Since each person is and I make them a huge priority in my training.
unique and follows their own individual diet, I can sometimes get by without my pre workout
supplement, and workout plan, coupled with Supplements, but I try to never have a good
the individual’s responses to these variables, it workout without paying attention to my POST
would be difficult to state which formula would Workout Supplement Shake. The difference
be the best pre workout supplement. it makes in my overall recovery, reduction of
soreness, and ability to train the next day is
I have used many pre workouts as well as done huge.
extensive research on the subject; it would
be safe to say that there are specific brands Tip: One thing I always recommend to my
that do stand out from the pack. I also value readers and customers is to add mixed frozen
customer feedback highly when considering berries to their post workout shakes! Not only
the products I recommend. do they add taste and flavor, but they also add
a ton of quality anti oxidants (which we covered
Rob’s Recommended Pre Workouts: earlier), and natural sugars (that help reduce
cortisol and replenish glycogen).
1. USPlabs - Jack3d
2. Gaspari Nutrition - SuperPump250 Post Workout Products I Recommend:
3. BSN – NO-Xplode 1. Surge – Biotest
4. Controlled Labs - White Flood 2. Xtend – Scivation
5. VPX - NO Shotgun 3. NO Synthesize – VPX
6. Universal Nutrition – Animal Pump 4. Cell Mass – BSN
7. Nutrex Labs – Hemo Rage 5. Purple Wrath - Controlled Labs
Post Workout Supplements Protein Powders
At the moment pre workout Supplements Though already quoted in Chapter 4, this bears
are all the rage, and for good reason — they repeating:
work! However, I see a trend with people not
paying enough attention to their post workout Protein is essential for humans... that means
Supplements. This is a huge mistake. that we can’t do without it in our food and in
our bodies, in part because of the nitrogen it
Post Workout Supplements are usually designed contains nitrogen is responsible for growth and
to aid in the repair of muscle, reduction of repair of the cells and in part because of the
cortisol, replacing of glyocgen, and shuttling particular building blocks that make up protein.
BCAAs and creatine into the muscle cells to Protein is made up of twenty different building
PAGE 28
blocks, called amino acids, arranged in Protein Bars

thousands and thousands of different ways.
Every cell in the human body contains protein Getting enough protein is not easy! Maybe you
as part of its structure (cell membrane and are trying to eat six small meals each day?
other structures). It also serves to build strong Sounds easier than it really is, huh? Protein
structures in the body, as a whole (bones, bars can help you get the protein you need on
muscles, tendons, and ligaments); it makes a daily basis and also help curb the cravings for
up the compounds that your body used to sugar.
make the biochemical reactions occur in your
body, called enzymes; it is found in your blood “Protein bars are formulated to be the perfect
as parts of the red blood cells (hemoglobin) meal, all wrapped up in a quick and easy bar. It
and as carriers for other materials (transport is easy to take them with you to work or school
proteins); and it is part of the immune system or anywhere that you need to get your protein
(antibodies) that helps protect your body from or satisfy your hunger in a healthy way.”
foreign invaders, such as bacteria, viruses, and
toxic substances. It also helps you digest your However I always caution people that IF you
food. are on a strict diet and trying to get leaner
or competing at a bodybuilding show I would
In summary without protein you are not going avoid and minimize Protein Bars. As much as
to build much muscle. So remember to always I personally love them they are still glorified
pay attention to getting QUALITY food protein candy bars with protein added. So one every
sources in your Nutrition and then Supplement few days isn’t bad, but having them day in day
with Quality Protein Powders. out is not a great thing for your fat loss quest.
Be sure to have a solid nutritionally sound
Rob’s Recommended Proteins: Nutrition Plan and use bars as a back up. I have
• Myofusion (Gaspari) them in my gym bag and in my jeep in case I
• Opt Gold Standard 100% Whey (ON) am stuck for a snack. Otherwise I always try to
• Matrix (Syntrax) get quality food and a lot of my protein from
• Syntha 6 (BSN) protein supplements. It’s more economical and
• EAS 100% Whey (EAS) generally a better source of protein.
• RivalUS - Promasil
My Recommended Protein Bars:
• Oh Yeah Bars - These just taste so good!
• Supreme Protein Bars - A little high on the fat
& calories, consider these a treat
• Zone Bars – I like these for a light snack.
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
Sexual Performance/Enhancement In turn our bodies adapt to this stress and

improve. Depending on the demands placed,
I know this doesn’t our bodies can get bigger, stronger, or faster;
exactly fall into the whatever the stimulus, your body will respond.
category of Sports
Supplements, but in However, constantly stressing your body and
actuality it applies not giving it adequate food, nutrition, minerals,
more than you and plain old rest can cause your body to
think! Anything that essentially “stress out” and not adapt. This
can improve blood stress actually makes you worse! So it’s always
flow can essentially important to schedule proper rest times in your
be considered an ergogenic aid. workout.
In terms of sexual performance drugs, those Personally after about 6-8 weeks of weight
such as Viagra and Cialis will more than likely training, I like to take a full week off and
soon be banned by the IOC for Olympics, but perform ACTIVE RECOVERY. This means I do
there are many Supplements to choose from. not engage in anything that is draining on my
body. This does not mean I engage in nothing
Sex Performance/Enhancement Supplements I at all. Activities such as hiking, swimming, yoga
Recommend: or Pilates will only benefit your recovery and
• Aspire 360 – Palo Alto Labs reduce your stress.
• Pornstar – ALRI
• Six T9 Stress Supplements I Recommend:
• Biotest RedKat • Comatose – ALRI
• Yohimbe • Neuro + Phosphatidylserine – Surplus
• Horny Goat Weed Supplements
• Tribulus • Serenity Now – BMF Hardcore
Stress Relief Supplements Sleep Enhancers
Stress in modest amounts can be beneficial Not getting a good night sleep?
motivating you to reach your Sleep can affect almost everything in your
goals; however, too much stress everyday life including energy levels, alertness,
can negatively impact your and even your progress in the gym!
health, contributing to insomnia,
panic attacks, headaches and Getting a good night sleep is not only important
even heart disease. for reaching your fitness and physique goals,
Essentially, when we workout but is required for optimal health. These sleep
we cause stress to our bodies. products are designed to help you get a better,
longer, deeper sleep.
PAGE 30
NEW & HOT SUPPLEMENTS

You’ll be surprised at just how
much of a difference getting a When it comes to Sports Supplements, “new
good night’s sleep every night and hot” is always king. Everyone wants the
can make! newest hottest product being pushed in the
magazines! It is what sells! There is a reason
Don’t forget that when you rest you don’t see adds for creatine monohydrate in
your body recovers and builds magazines anymore.
muscle. If you look at most pro
bodybuilders they sleep from Just one glance at any fitness or bodybuilding
8-10 hours a day minimum. magazine and you will be flooded with images
They do this for a reason — that is when their of monsters lifting crazy weight, veins bulging
body recovers! out of their skin, touting the new Supplement,
Nano XYZ. I hate to single out a company but
Sleep Supplements I Recommend: I think MuscleTech is the worst offender and I
hate this practice.
• ZMA Primaforce
• Comatose ALRI But sadly enough, it sells! Just think — Mr.
• Shut Eye – Fusion BodyBuilding Olympia became the MuscleTech Mr. Olympia!
• Animal PM – Ultimate Nutrition I am sure that advertising to that extend isn’t
• KnockOut – Scivation cheap. Considering that one full-page ad in say,
MuscleMag, might cost thousands of dollars.
On top of that, companies have all these top
sponsored athletes that they have to pay. All
this adds up to big expenses and big expenses
need even bigger sales to maintain growth.
Personally I don’t mind a bit of marketing, but I

like paying for the PRODUCT, not the advertising
budget of the company selling it.
I always recommend that people do some

research when it comes to the newest
Supplement on the market and for a few
reasons. Most new Supplements that hit the
market are sold more on the basis of their
MARKETING and not the actual Supplement. I
have no problem with this, I am a marketing
guy and I love it, but always do your own
research as best you can with new ingredients
and products.
PAGE 31
As well always be sure to check out my blog thermogenic (heat-releasing, fat-burning)

www.RobKingFitness.com and I will do my best effect. When taken alone, there is usually less
to keep you informed on what I think is worth of a ‘crash’ than there is with caffeine.
taking, and what you should stay away from. I
always value customer feedback and I am very Rob’s Notes:
lucky to have a great network of customers Personally I LOVE this ingredient! The first time
that give me feedback on everything they try. I tried Jack3d I was amazed and it is still my
favorite pre workout product.
Here are a few ingredients I think you should
keep an eye out for. Concentrated Creatine or CON-CRĒT®
1,3 Dimethylamylamine Creatine is an essential molecule for the body’s

process of making functional energy, protein
1,3 Dimethylamylamine, also known as synthesis (muscle building) and neuro-muscular
Geranamine, Methylhexaneamine, or DMAA, function. It catalyzes “fuel” for every cell in
is a stimulant that provides effects similar the body. Creatine is naturally found in the
to a weak version of ephedrine or other body, yet it only synthesizes 50% of creatine
amphetamines. It is derived from geranium oil, – the remainder comes from foods you eat.
and acts on the central nervous system However many people’s diets often lack natural
by giving a rush similar to adrenaline. This creatine, which you get from animal proteins,
creates a slight surge that gives users more and therefore supplementation is advised
energy and focus, as well as a slight bump in to increase or maintain overall health, and is
resting heart rate. critical for muscle strength, endurance and
recovery when exercising. CON-CRĒT can offer
The biggest benefit of 1,3 Dimethylamylamine major benefits to people who have restrictive
usage is that it increases focus and concentration animal protein diets (the most natural source
shortly after taking it. This is useful for powerful of creatine).
workouts as well as studying for exams. It is a
known athletic performance-enhancer, but is Most commercially available creatines have
not banned in many sporting leagues. been inefficient in recharging adenosine
triphosphate (ATP) - until CON-CRĒT. The
1,3 Dimethylamylamine seems to be very unique and natural molecular design introduces
synergistic with caffeine, and is in some nitric the most potent and bio-available creatine to
oxide pre-workout drinks such as Jack3d. 1,3 this process, resulting in significant strength,
pills can be added to pre-workout drinks that mass, endurance and recovery without side
do not already contain it for an increased bump effects.
in workout performance. Creatine is a critical component of the body’s
process of storing and using ATP as energy.
1,3 Dimethylamylamine also increases good Creatine helps recharge ATP after it has
mood in many users, as well as giving a expended phosphate molecules and becomes
PAGE 32
adenosine diphosphate (ADP) in the normal 2) Whole food proteins are superior for growth
process of work or exercise. and health with an average anabolic to catabolic
As ATP loses a phosphate molecule in this ratio of 32:68
process and becomes the bio-inactive molecule
adenosine diphosphate (ADP), creatine assists 3) Humapro™ has an anabolic to catabolic ratio
by replenishing ADP with a phosphate molecule of 99:1.
creating the useful ATP thereby increasing
energy output. Low negative waste results in a healthier more
predictable growth environment that does not
Rob’s Notes: increase systemic or organ toxicity. A high
Concentrated Creatine has gotten some great NNU results in an anabolic environment. When
reviews from our staff and customers. Although the waste percentage exceeds Net Nitrogen
I haven’t tried it yet, I am soon adding to my Utilization from your protein source, your growth
regimen and I will keep you posted on my potential is retarded resulting in recovery and
results. growth inhibition. Obviously we are looking for
a quality caloric source with minimum waste
HumanaPro Protein from ALRI as well. Whole food is the better option over
protein powders and you will feel healthier,
I am a big fan of ALRI Supplements. stronger and recover faster... and grow as
They seem to take a lot of flak well as or perform faster. Getting the idea as
for the problems associated with to why it only takes 1 gram of Humapro™ to
Venom HyperDrive a year or so outperform 5.6 grams of even the best whey
ago. That is another story in itself. protein?”
I do feel that they push the “gray area” of Robs Notes:

Supplements. And you know what? I am fine All the same, maybe I am getting caught up
with that. It keeps it interesting! If that isn’t in sales copy but their new protein does look
cool with you then just don’t buy their stuff. interesting. I am not going to recommend it
Personally I love Comatose and Hyperdrive. until I try it and get some feedback but it is
worth keeping an eye on.
“NNU refers to the potential for anabolism
where as NC refers to toxic Nitrogen waste The Fitness Nutrition Info You Must Know To
such as Ammonia, Urea, Uric Acid, Nitrates and Reach Your Goals
Nitrites. Some of the waste can be utilized as
energy or stored as fat, but most slows your
progress before hitting the toilet where it
belongs.
1) Depending upon origin most protein powders
have an anabolic to catabolic ratio of 16:84-
17:83.
PAGE 33
Once you’ve made the commitment to getting You can use the calculators as a guide to help
started with a solid workout plan, the next direct you as to what general range of calories
step is figuring out your diet. Don’t find that you should take in and then you should adjust
perfect workout plan for yourself and assume that based upon your results.
that you’re all finished – that’s anything but the For most people, one very basic but surprisingly
case. quite accurate way to assess what calorie intake
If you really want to have a top level of success you should use is simply multiplying your body
with your program, you must get your nutrition weight by a factor of 9-12 calories per pound.
in order as well. If you’re going to put in all This is a good range to be in for fat loss and
that hard effort in the gym, you better be sure should get you seeing results.
that you’re matching that with a good diet If you’re more active, lean towards the higher
that provides all the essential building blocks end of that range (12 calories per pound), while
that these muscle tissues will need to repair if you’re less active, lean towards the lower end
and recover. It’s only during the repair and of that range (9 calories per pound).
recovery process that you actually see training At 9 calories per pound it will be a fairly
gains being made, so what you absolutely must intense diet however so do keep that in mind
be sure to get straight. and be sure that you’re ready for that level of
There is a lot of confusion unfortunately as to restriction. You should never go below the nine
what makes up the best nutrition plan however, calories per pound however as that could very
so let’s set this record straight once and for all. seriously slow down the metabolism and make
The following are some of the basic concepts it that much harder to get the results you’re
that you should remember when devising your after.
optimum plan for nutrition. If you can stay between that range then you
If you can follow these and get them straight, should see fat loss occurring at a safe pace that
you can feel confident moving forward that will stay off in the long term.
you’re headed in the right direction. Remember too that you don’t necessarily have
Setting Your Calorie Intake to keep your calorie intake the same at all
The very first thing that you must be sure times. One very good strategy if you’re trying
to do is figure out your target calorie intake. to lose weight is to cycle between lower calorie
Remember that each individual will have a days as well as higher calorie days.
slightly different calorie intake target in order This helps to trick the metabolism into burning
to meet their goals so this is definitely not one calories at a faster rate so you don’t see that
size fits all. weight loss plateau that so many people do
You may even use some calculators that you experience.
find online that illustrate to you how many Plus, it’s also going to make your diet that much
calories you should be taking in but don’t be easier to stick with since you aren’t always
too fast to take this as a rule. Each person does feeling quite so restricted.
tend to vary somewhat so the single best way So the bottom line is that calories must figured
to determine your optimal intake is through out properly if you are to see the results you’re
real life experience. after. Nothing else will matter if you don’t get
the calories right so this is the place to start.
PAGE 34
Set Your Protein Intake closer to the one gram per pound range.
The next step that you should be doing if you What’s very important to note with your protein
as you devise your smart nutrition plan is to set intake is that you must be very sure that you
your protein intake. Protein is the nutrient that are taking in a good dose of it before and after
will help keep the metabolism running quickly, your workout. Usually most people will choose
help to build and repair muscle tissue, and help to use a whey protein shake for this since it
to keep you feeling satisfied be during meals. gets into the muscle tissues very quickly
Protein is a must! immediately after exercise is completed. This is
The best sources of protein to take in with your precisely what you want at this period in time.
diet include chicken breasts, egg whites, low- Then if you can focus most of the rest of
fat dairy products, lean red meat, seafood (fish, the protein throughout the day on solid food
shrimp, lobster, etc), as well as whey protein sources you’ll be all set.
powder. Figuring Out Your Carbohydrate Intake
You should be aiming to get at least one Probably the one nutrient that gets the worst
of these in with each meal or snack you eat rap out there right now is the carbohydrate.
throughout the day so that your body does More and more people think that they should
have that constant supply of amino acids that be avoiding carbohydrates at all costs if they
it needs. At first this may seem like a difficult wan to maintain the lean physique that they
thing to do since most people aren’t regularly are going for.
in the habit of snacking on protein rich foods, It’s vital that you realize that this just isn’t the
but remember a little goes a long way. case. While you do definitely have to watch the
A cup of yogurt with some protein powder carbohydrates you’re taking in, if you choose
mixed in or half a can of tuna put into a whole correctly these definitely can be part of an
grain wrap will make for a great mid-afternoon overall good diet plan.
snack and each would supply about 20 grams Here’s what you need to know.
of protein. If you can look for smaller ways to Source Of Carbohydrates
add it to your day, you’ll see that it really isn’t The very first thing to consider is the source
all that hard to get the amount of protein you of where you are getting your carbohydrates
need. from. Ideally you want to focus on as natural,
As for how much protein you should be eating, unprocessed sources as possible as this will
the general recommendation is somewhere control the blood sugar levels the best and
between one and one and a half grams of help ensure that you maintain steady energy
protein per pound of bodyweight. This is what throughout the entire day.
will support a good level of activity each day When you instead turn to overly processed
and help you grow stronger between workouts. forms of carbohydrates you’re likely to get large
If you’re using the lower end of the calorie energy spikes quickly followed by a crash that
range, you’ll want to take that protein intake will do nothing for your overall body composition
up to the higher end of 1.5 grams per pound, or how you feel throughout the day.
while if you’re using a higher calorie intake, you This means selecting carbohydrate rich foods
won’t need quite as much protein so can use such as brown rice, quinoa, whole grain breads,
PAGE 35
oatmeal, sweet potatoes, as well as vegetables This again allocates these nutrients to when
will be your best bet. You can add in a few pieces the body needs them the most so you’re more
of fruit here and there as well, just note that likely to use them to maintain your muscle
you will need to be slightly more careful with tissue and less likely to see additional fat being
these due to the fact that they will increase gained.
the blood sugar a little more (although still not Remember that when aiming to see fat loss
nearly as much as processed foods would). protein should never be cut back (if anything,
Basically, if you can think of only choosing it’s to be increased when on a diet) so this
foods that contain a single ingredient (so don’t means that of the nutrients to get decreased,
come from a box or a bag), you’ll be sure to be carbohydrates and fats are where it’s at.
making the proper selection. So keep these points in mind. Carbohydrates
Timing Of Carbohydrates do get a lot of negative attention by many
Second, the next thing to think about is when but quite a bit of it isn’t justified. If you’re
you’re consuming your carbohydrates. Ideally making the right choices at the right time of
what you’ll want to do if you’re trying to the day, they definitely will help you reach your
maximize energy levels but minimize fat gain is goals. Ultra low carb diets are neither fun nor
have the most carbohydrates before and after satisfying so it’s really time to move away from
the workout period when the muscles are going that approach and onto one that’s far smarter.
to be in high need of that fuel. Figuring Out Your Fats
If you can pack in more starchy carbohydrates Finally, this brings us to our last topic to discuss,
at this point you will kick start the recovery dietary fats. Again, some people think that fat
process so you can get into the gym for your should be avoided since fat will only turn to fat,
workout that much sooner. right?
Then later on in the day you should have much Wrong. Dietary fat can actually help you
lower amounts of carbohydrates coming mostly maintain a nice lean body since it will help
in the form of vegetables making your meals reduce feelings of hunger between meals since
more protein and fat focused. it does take so long to digest and will also help
Volume Of Carbohydrates to improve the way you utilize carbohydrates
Finally, the last thing to know with carbohydrates for fuel (assuming you take in the right form
is that you must watch how many you’re taking of fats).
in as well. How much you should eat in a day It is definitely true that fats are more calorie
will highly depend upon your own body weight, dense than either protein or carbs as they
activity level, and calorie needs as the more come in at 9 calories per gram while the former
active you are and the more muscle mass you are only four, but if you do make sure that
have to support, the more carbohydrates you you control portion sizes, this shouldn’t be a
will have to consume. problem.
It’s also a smart move to have higher Anyone should be able to make room for about
carbohydrate days on the days when you are 15% of their total calorie intake to come from
doing higher intensity workouts (such as a fats which is the minimum necessary to meet
lower body training session) and then fewer your basic requirements.
carbohydrates on the days when you aren’t. With dietary fat, there are two very important
PAGE 36
things to note. nutritional program (such as how many calories

First, you want to be sure that you’re focusing to eat and how much protein to take in), there
on having your fats at a time other than when is also some flexibility.
you are doing your workouts. Eating fats before How much of your diet you dedicate to
or after a workout would be a very unwise carbohydrate and fat intake will vary and can be
decision due to the fact that this will only slow based on personal preference to some extent.
digestion down, which is precisely what you I’d recommend you stay above 100 grams of
don’t want at this point. carbohydrates for the most part with your diet
Instead, place fats with your protein intake if you can as this is what most people will feel
during the later meals in the day when you’re best on.
not as active. This allows you to maintain In addition to that, 15% of your total calories
steady hunger levels and also reduce night- should come from dietary fat, so shoot for that
time eating. range or higher. If you play around with these
Second, also remember that the type of fat you two main macronutrients along the continuum
eat matters considerably. If you want to see you’ll eventually figure out what works best for
best results not only from a body composition you.
standpoint but from a health standpoint as Finally, don’t forget to allow yourself to indulge
well, aim to have mostly unsaturated fats and every now and then. A proper diet should be
essential fatty acids (omga-3 and 6 fats) in about 90% good nutrition and 10% fun. If you
your diet. never allow yourself the chance to eat the foods
These are going to work with the body to you do really crave the chances are high that
reduce the risk of disease while their saturated you will end up binging on them at some point
and trans fats counterparts will only harm you. in time.
Obviously you will have trouble completely It’s far better to have a small amount in
eliminating all saturated fat since they will be moderation periodically throughout the diet
found in small amounts in the animal products than to let yourself really go all out and take
you eat, but if you can at least try and keep it in 4000 or more calories over the course of the
to a minimum, then you’ll be fine. day because you feel so restricted.
Some saturated fat is okay as long as it’s in Any diet that ever asks you to cut out foods
moderation and taken in low levels. you enjoy completely is a diet that isn’t that
The best sources of fat to eat then include olive well developed. Instantly you should recognize
oil, nuts, natural nut butter, avocado, flaxseeds, this as a red flag and should seek elsewhere for
as well as fatty fish. These will supply your a nutritional program that fits.
body with a long lasting source of energy along So keep all of this advice in mind. If you can take
with a number of critical nutrients that are the time to get your diet sorted out properly, I
mandatory for good health. guarantee you will not regret it when you notice
So there you have everything you need to the much superior results you receive back.
know in order to create a nutritional plan for
yourself. Remember that while there are some I highly check out my Fat Loss Guide at
hard and fast rules that go into creating a good www.DoubleYourFatLoss.com!
PAGE 37
Bonus: My Top 13 Fat Burning carbs and zero fats which makes it into a great
Superfoods By Dave Ruel food for your weight loss program. However,
you should minimize on the egg yolk. Egg yolks
Everyone knows that eating the right foods consist of 50 more calories than egg whites.
and exercising regularly is essential for burning Oatmeal
body fat. But did you know that there are Yep, it made both lists: muscle building and fat
certain foods that can aid in the metabolism of loss. Oatmeal is the number one choice among
body fat? These foods work effectively to burn all nutritionist to burn fat if you want to use
off the excess fatty deposits in your body by complex carbohydrate. Oats is high in fiber,
burning more calories than what the food itself which is always good. The high fiber content
provides to your body. keeps you satisfied for longer, which will help
Foods for burning fat can be one (or all) of the you reduce those mid-morning sugar cravings.
following:
1. Food that burn more calories Natural Peanut Butter (almond
than the food itself provides and cashew butter are also
(like celery) good choices)
2. Food that contain nutrients Peanut butter is packed with
that burn body fat heart healthy monounsaturated
3. Foods that curb the appetite fats and helps build muscle
and thus help you lose excess while burning fat. It is high
stored fat in calories, so don’t overeat
4. Foods that help you stay full it. Limit yourself to 2-3
and thus enable you to burn tablespoons daily.
off unwanted body fat (like Fat Free Dairy Products
good fats and fiber rich food) The calcium content found in
5. And also foods that speed most dairy products is effective
up the metabolism in fat burning. Calcium allows
energy from food to be burned
If you search fat burning foods on the internet, as body heat instead of being stored as fat. This
it will give you a lot of food lists from different means that one’s body will burn fat for use as
diet or nutrition websites. So what are really energy instead of storing it on your unwanted
the foods that aid in the metabolism of fat? I parts. So not only is it good for the bones, but
have compiled the Top 13 Fat Loss Super Foods also effective in fat burning as well!
that in my opinion if combined with proper Lean Cuts of Meat
nutrition, will aid you in burning more fat Lean meats are effective in fat burning because
without decreasing your muscle mass. they speed up metabolism and burn fat since
Egg meats require substantial energy for digestion.
Eggs contain the vitamin B12 — a great This means that your body automatically
supplement for breaking down fat cells. Egg increases metabolism to digest meat.
whites in particular, consist of protein, zero Chicken and Turkey Breast
PAGE 38
Among the best protein sources out there, in which will increase your metabolism, and help
my opinion. De-skinned chicken/turkey breasts you get rid of those love handles quicker.
are a great way to up your daily protein intake,
without adding any extra fat to your diet. Whey Protein
Fish Whey protein is a high quality protein that
Fish with large amounts of omega-3 fatty acids contains essential amino acids that builds
also speed up metabolism. Some excellent muscle and burns fat. A staple in any fat loss
kinds are salmon, tuna and sardines. or muscle building meal plan.
There is always chicken, red meat and fish in Olive Oil

the Muscle Cook’s kitchen! Olive oil (one of the good
fats) helps control food
Sweet Potatoes cravings and also aids in
Potatoes are also one of the top natural fat the metabolism of fat. It is
burning foods. They are packed with nutrients, rich in monounsaturated
and their high fiber content also helps to keep fat, a type of fat that
you fuller for longer. researchers are finding
provide outstanding–
Fresh Fruits health benefits.
Most fruits comes with a great quality of low So, if you include these
in calories, carbs and very high in fiber which foods in your diet, it will
makes them a very good food for weight loss. not only provide you with
These fruits are filled with vitamins that again the nutrition your body
help you to energized & healthy all day long. needs, but your body
will also burn more fat
Almonds than usual and without
Great for building muscle and fighting off even trying too hard. It is very important to
cravings and hunger, almonds are one of your incorporate proper diet and exercise in order to
best choices of nut. Almonds are high in protein achieve optimal fat loss.
and monounsaturated fat (which is a good type In my cookbook, Anabolic Cooking, I have
of fat for your body). And a handful of almonds designed recipes that incorporate these fat
gets you about half of your daily requirement burning foods into great delicious recipes you
of vitamin E and even some calcium. Almonds can try in your own kitchen!
also contain magnesium which is important for You can view Dave’s blog at
muscle building. You can eat about 1-2 handfuls www.TheMuscleCookBook.com.
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
PAGE 39
suppliments suppliments
Bonus: 7 tips to a better bench press
Table Of Contents
Intro
Intro 2
How to increase your bench press. This is a
Bench Boosting Tip #1: question that has been asked time and time
Perfecting Placement 5 again by hundreds of thousands of people –
young and old, skilled and unskilled, scrawny or
Bench Boosting Tip #2: brawny – all who are chasing after one single
Power-Enhancing Breathing 8 goal.
To boost their bench.
Bench Boosting Tip #3:
Partner For Success 10 The bench press exercise could easily be called
the ‘king’ of exercises – the gold standard if
Bench Boosting Tip #4: you will that you can use to compare yourself
Bring On The Muscular Fatigue 11 with others.
Bench Boosting Tip #5: It’s the topic of conversation both at the gym
Smart Stretching – Why You Must Do It 13 as well as at late-night after parties where the
adult beverages have been flowing.
Bench Boosting Tip #6: How much do you bench?
Get A Grip 14
In some cases, it’s not a question, but rather
Bench Boosting Tip #7: a show-and-tell. Bench pressing contests run
Back Away From The Bar 16 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.
suppliments suppliments
Having a strong bench press demonstrates working hard, you’ll be amazed at the strength
your strength levels like having a ripped set of gains that can be accomplished.
abs demonstrates your ability to stick with a
diet. If you’re strong on bench, chances are Remember too that low calorie diets and
you have a pretty good idea of what you’re making strength gains do not go hand in hand.
doing in the gym. If you think you’re going to add 40 pounds to
your bench while on your diet to get ripped,
Most people don’t naturally go up and press you have another thing coming.
200 pounds without putting in some serious
work and effort beforehand. For some guys, If you want to get stronger, you have to provide
bench pressing is a particularly hard exercise your body with fuel. And I don’t just mean
to develop strength on because of the way their protein, either.
body is biomechanically laid out. Carbohydrates, proteins, and fats all must be
That’s why you can sometimes have a rather eaten with each meal you take in throughout
scrawny looking guy pressing much more than the day. Preferably, six to seven times. Building
you would expect – his arm are so incredibly
a stronger bench is more than what you just do
long that it works to his advantage.
in the gym – it’s what you do in the gym, what
Likewise, you can have a shorter guy pressing you do in the kitchen, and what you do in the
a much lower weight than his body stature bedroom as well (we’re talking sleep here for
would suggest and wonder what’s really going those of you whose minds just drifted).
on with him.
If you want to boost your bench, you must be
Fortunately, regardless of how your body stands
prepared to work at it.
there are a number of different techniques that
Work hard and it will come.
you can use to boost your bench considerably.
The only requirement of that statement is
that you use the right approaches and those
The more you pay attention to the bench press
approaches are what we are now going to go
and designate the time to train it within your
over. So get your highlighters out, jot down a
workouts, the faster you are going to progress
few notes, and more importantly, get ready to
along.
take some serious action.
Some guys will add a couple of extra sets of
bench in their workout and call it a day. Then Boost Your Bench Tip #1: Perfect
they expect to see massive changes almost Placement
overnight.
Before we dive into the nitty-gritty details
Have patience. about the smaller things you can do with your
If you don’t, you’re going to give up too quickly. workouts to build a better bench press, let’s
Muscle strength can be slow to develop at get the first aspect squared away. That is, the
first, but once you get your body fired up and placement of it within your workout program.
PAGE 41
If you’re like some guys and are still doing a So once that CNS is tanked, the only thing
traditional ‘bro-style’ bodybuilding workout that’s going to get it back up to normal again is
program where you perform legs on one day, rest. This comes in the form of you spending
chest on another, shoulders on the next, arms a good eight hours in your bed at night as well
the following, and then finish up your week with as you backing off any other forms of intense
some back and calves, you should be adjusting exercise.
this.
While that type of approach may have been Even the more intense forms of cardio training
‘in’ during the 70’s, now we’ve moved on to can impact the CNS recovery (which is why
full body workouts along with upper/lower or sprinting is not a wise idea when on a muscle
push/pull split workouts. These are leading to building program – something we’ll go into far
far superior results in not only boosting your more detail in the book, however).
bench press but increasing your performance
on a number of your other lifts as well. So getting back to our point here, if you’re in
the gym day after day after day hammering
What’s the deal with those body part splits? your body hard with all that heavy weight,
How come they are not effective? where is the CNS rest coming in?
Essentially you have to look at it like this. Every Sure you may be getting your eight hours in at
single time you go into the gym and subject night, but apart from that, it sure isn’t much
your body to a stress – in this case, maximum time off.
weight lifting, you are going to tax the CNS.
With each rep you do, set you complete, and Wait – you might be thinking. You always heard
exercise you perform, that CNS gets more and that if you gave a muscle at least 48 hours to
more drained. rest, that was sufficient. So back to those
body part workout programs, you’re giving the
By the end of the workout, you could be on chest a full week of rest before hitting it again.
an empty tank. If you’ve ever felt that your Shouldn’t that be enough?
coordination is starting to go half way through
the workout, this in effect is actually CNS Remember though, we’re talking CNS fatigue
fatigue. The CNS is responsible for a number here, not muscular fatigue. These are two
of factors, balance and coordination being a completely different things and must be looked
big one of them. Another big one is strength at as such. Despite the fact you aren’t pairing
generation. chest workouts back to back, you are going into
the gym and subjecting your body to that same
When that CNS is fatigued, good luck trying to high-intensity stress day after day after day.
force out some maximum reps. You’d be lucky
to do half your usual weight when it’s really This is why, for example, if you’ve ever had a
facing a serious drain. brutally hard leg-workout one day, the next day
PAGE 42
in the gym you felt somewhat weak and tired. into your chest exercises so right there you’ve
You didn’t work the muscles you were training, reduced the progress you will make.
but yet you still feel like you’d rather just get
out of there and go home to relax on the couch. So before you make any other changes to your
It’s not that those muscles are all that tired, chest workouts to build more strength, start by
but rather it’s that your CNS is saying, ‘I’ve had assessing your overall program plan.
enough’. Make sure everything is good there first before
you consider moving on.
You must give your body the rest it requires in
order for it to get stronger or you’re never going Boost Your Bench Tip #2: Power
to progress along, especially where strength is Enhancing Breathing
concerned.
Next up on our list of tips to help boost
If you were working towards getting ripped and your bench is breathing. Breathing? – What
losing fat that would be a bit different since that difference is that going to make?
mostly requires a calorie deficit to be achieved. That’s what you may be thinking. The answer
For strength gains though, nothing short of is plenty.
maximum muscle fiber recruitment and force
generation will do, and if your CNS is tired, that How you are breathing while executing each
ain’t happening. No matter how hard you try chest movement you perform is going to have
and push it. a huge impact on your ability to generate
strength. Put it this way, let’s say you were to
So right off the top, you must look at your hold your breath for one full minute and then
program planning structure. without taking in any oxygen, pick up the 30’s
Ideally you should have one day off before you and crank out a set of dumbbell curls.
perform your chest workout to ensure you’re
going in fresh. No muscular fatigue; no CNS How do you think that would feel? Not very
fatigue. You’re ready to hammer it hard when good. It doesn’t take much knowledge about
you hit the gym on chest day. exercise to realize that if you aren’t breathing,
you’re going to get very tired, very fast.
Second to that, for many of the same reasons,
it’s also vital that you hit the chest muscle first The same thing applies to your bench. You
when you go into the gym for that workout. would be amazed at how many people – and
Even if you were planning on doing a full body you could be one of them – hold their breath
workout and had squats scheduled in, if you while doing the bench press. If you want to
want to be improving your bench – we’re talking be able to generate the most force possible,
this is your utmost priority, it must come first. you need to start getting that oxygen into the
muscle tissue so fatigue doesn’t set in early.
If you were to perform squats right off the
bat, you’re already somewhat fatigued going
PAGE 43
What you need to be doing is exhaling (breathing Then once you’ve mastered the breathing
out) when you’re pushing that weight up from technique, return back to your previous weight
the lowered position to the fully extend position and you may just find it no longer feels nearly
and inhaling as you lower it back down to the as challenging as it did before.
chest after completing a rep.
Boost Your Bench Tip #3: Partner For
You may find that this feels like the opposite of Success
what you should be doing
if you don’t have a lot of Third up on our list of tips
bench press experience, to help boost your bench
but this is the way to get press is to partner up
results. That strong exhale with someone. While it’s
on the way up is what will understandable you may
primarily help you develop be someone who likes to
strength and push more ‘get in your zone’ during
weight than you ever have your workout, turn on your
before. mp3 player and just crank
out the exercises, having a
Also note that most guys workout partner next to you
see the best results if they can be incredibly helpful
exhale very quickly in one when aiming to boost your
solid effort, rather than bench.
slowly releasing the breath What many guys fail
over a period of time. This to realize is that your
may mean for a very brief performance in the gym
period at the top of the is as much mental as it is
lift you aren’t exhaling or physical. Ever have one
inhaling, but that’s fine. of those days where you
As long as there is a just weren’t feeling into it?
continuous movement of air in and out of the Your mind wasn’t there but
lungs, that’s what we’re going for here. rather on the weekend that lay ahead or on
some pressing matters that you had to deal
If you’ve never paid much attention to your with at work or school?
breathing before, try it next workout. You
should use a slightly lighter weight than you And when you were feeling like that, how did
normally would however as that will ensure it impact your strength levels? Did you hit any
that you can focus strictly on breathing and personal bests? Chances are your performance
aren’t so caught up on just getting that weight was something you definitely wouldn’t go
up there. around bragging about.
All of us have had those days where you just
PAGE 44
don’t feel like doing your workout and can’t get One very good strategy that you can use in
your mind into pressing up the heavy weights. your efforts to boost your bench press is
It’s quite clear that this mental drain has a the concept of pre-fatigue. For some guys,
huge impact on your physical abilities as well. one of the biggest reasons why they are not
progressing with their bench is because other
So now going back to the benefits of a partner muscles are overpowering their chest.
point, when you have a partner there beside Let’s dig a bit further.
you for spotting purposes, don’t you think
you’ll be able to get your mind more focused What’s essentially happening in this scenario
on lifting maximally? is that the biceps, shoulders, and triceps, all
Just like on those days where your mind couldn’t three muscles that will act as helpers when
get into the ‘mood’, if you feel any degree of performing the bench press, are incredibly
fear of lifting a heavy weight, your mind is not strong and are really taking a lot of stress off
going to develop the tenacity to help you push the actual chest muscles during the lift.
out that weight. As a result, the chest doesn’t get a great deal
As soon as you remove that fear however (by stronger. If the bench press is one of the only
having your partner spot you), all of a sudden exercises you’re doing for your chest, then
you’ll find you are that much more powerful. these other muscles will continue to take so
Most people who are using a spotter feel more much of the stress off the chest muscles and in
compelled to mentally go that extra little bit doing so, prevent your bench from increasing
because they know they have nothing to lose to the extent it could be.
and everything to gain.
The way around this problem then is to pre-
If you’re working out on your own however, you fatigue these helper muscles so that by the time
have a lot to lose – like your unbroken collar you get to the bench press, the only muscle
bone for instance. Failing to press that heavy that’s left to generate any significant force at
bar up and dropping it on yourself could be a all is those pectoral muscles.
huge and very serious disaster in the gym and
you know it. Therefore, you hold back.
To integrate this principle into your program,
Get that spotter by your side and this no longer
what you would do is go into the gym and
becomes an issue.
begin with some isolated work for those three
muscles. Do a few sets of bicep curls, a couple
Boost Your Bench Tip #4: Bring On of sets of rope press-downs for triceps, and
The Muscular Fatigue then do a few lateral raises as well for the
shoulders.
Earlier on in the first point we carefully discussed
the concept of CNS fatigue and how it relates Then move to the bench press and see how
to you boosting your bench press. Now let’s you feel.
address another issue, muscular fatigue.
PAGE 45
Just do keep in mind however that this not is the fact that they have virtually no degree
meant to be a long-term strategy, but more of flexibility. If your shoulder joint is very stiff
as a way to spark some strength gains and get and immobile, you may not even be able to
past a strength building rut. Since we talked extend through the full range of motion!
about earlier how you should always place your
bench press first up in your workout this does This is very bad for overall strength development
go against that advice, but again, you are only since without moving through that full range of
doing this for a few weeks at most.
motion, you’re shorting the amount of stress
placed on the chest muscles. Not to mention
By fatiguing out the helper muscles and
the fact that you could also be setting yourself
performing the bench after, you’re really going
to zero in on the chest muscles and get them up for injury if you do one day let the bar go
seeing greater strength gains. too far and the muscles are not prepared to
handle it.
Then when you return back to the original set-
up where you perform bench press first, now Including some proper chest and shoulder
you not only have the strong shoulder, biceps, stretches in your workout program will
and triceps working for you, but you’ve made accomplish two goals. First, it’s going to help
strength increases in your chest as well and improve your ability to generate force over the
should be able to get past that ‘stuck’ point you greater pattern of movement, and second, it’s
were at earlier. going to help prevent muscular soreness after
a hard workout session therefore allowing you
The concept of pre-fatigue does work quite to recover faster so you can hit the gym sooner
well when added periodically to your program again.
so it is definitely one bench press boosting tip
to consider when you’re stuck and not making
Since the muscles will respond favourably
any further progress.
to a higher frequency rate as long as you’re
recovering, the sooner you can get back into
Boost Your Bench Tip #5: Smart
the gym after that chest workout and go again,
Stretching – Why You Must Do It
the faster you will progress.
If you think stretching is only for ballerina
Chest and shoulder stretches take all of five
dancers wearing pink tights, you need to think
minutes to perform at the end of each session
again. While it may not be considered the
so are nothing too extreme to ask of you.
‘manliest’ of exercises, it will actually help you
Place your arm up against a wall and lean
see better results on the exercises that are
away from it to stretch the pectoral muscles
more masculine, namely, the bench press.
out and then cross one arm over the other and
One very serious factor that hinders a large
press in slightly against the body to stretch the
number of those training to boost their bench
shoulders out. Hold for at least 30 seconds
PAGE 46
with each stretch and be sure to stretch both hands until the weight has been rolled up to the
sides equally. top and then afterwards, roll back it down once
again.
Boost Your Bench Tip #6: Get A Grip As you perform this exercise you should notice
a slight burning sensation in the forearms which
Another factor that can come into play with means that it is working the intended muscles
regards to how much force you’re able to properly.
generate as you go through the bench press
movement is how strong your grip capabilities Never perform either of these exercises before
are. For some individuals, not having a very you bench however as that will obviously fatigue
strong grip can actually hold them back from them out and they are critical for keeping your
lifting more and more weight over time as they arms on the bar. Better off is to perform them
find that their hands are fatiguing out faster at home while watching TV in the evening since
than their chest. these muscles are so small and will recover
rather quickly.
Since bench press is an exercise that you
perform while under the bar rather than over Almost any exercise you perform that has
it, turning to the traditional solution of using you holding onto a weight or handle will
lifting straps won’t provide any benefit here. work these muscles, so you really don’t want
The only way that you will be able to overcome them anywhere near your regular workouts if
this hindrance to improving your bench then possible.
is to actually work on strengthening your grip
itself. In addition to improving your overall grip
strength, another important point to note
So in addition to performing your chest is that where you place your hands will also
exercises, now you should also be working on impact how you progress along. When aiming
grip as well as forearm exercises. to boost your bench press you are going to
One of the classic grip strengthening exercises want to make sure you are placing the hands in
is using a crush gripper machine that simply the exact same position with each session you
has you squeezing two handles together. As do or else the simple hand alteration will factor
you perform these you’ll not only boost your into your not seeing straightforward progress
grip but they will also stimulate the forearm with your workouts.
muscles as well, so do make for quite a good
exercise to add to the routine. When thinking about this placement, the
further apart your hands are (within reason),
Moving on, another good exercise to perform the more you will place the emphasis on the
are wrist curls, and will be where you tie a long chest muscles, while if they are closer together
string to a 5-10 pound plate weight with the you’re going to be primarily targeting the
other end of the string tied onto a hockey stick. triceps.
From there you simply twist the stick using your
PAGE 47
Unless you’re an individual who has amazingly help you see the strength gains that were
strong triceps and has a desire to boost your you experiencing earlier. So what’s in order
narrow grip bench, always opt for the wider is either a deloading week or a full workout
hand position. Most people will be far stronger break.
at this point so you will see greater overall
gains to your bench press by using it. Deloading Week
Boost Your Bench Tip #7: Back Away If you choose to do a deloading week,
From The Bar essentially you’ll just be backing away from the
heavy weights for about a week-long period of
Finally, our last tip to help you boost your bench time. So rather than lifting 180 pounds with
is to back away from the bar – and we aren’t your bench, you’re dropping this back to 100
talking about the local hang-out you meet your pounds.
buddies at on a Friday night, although it should
be noted that regular alcohol intake will also In reality, it’s a way to take time off without
significantly impact progress and should be really avoiding the gym altogether. This
avoided. strategy eases up on the CNS for a while
(there’s that CNS issue again) so that the body
What we’re referring to here though is backing has to deal with less overall demands and can
away from the chest workout altogether. make sure it’s fully recovered.
Essentially, taking time off. Usually the deloading week is going to work for
Now for many of you, ‘time off’ may be a someone who isn’t all that overtrained in the
foreign term – you can’t even remember the first place and who has been taking regular
last time you took voluntary time off. This breaks or previous deloading weeks as well.
isn’t uncommon, especially among those who
are extremely serious about their physical If, however, you find you’ve been stuck at the
training. same weight for a long time in your workouts
and can’t even remember the last time you had
The problem is though that extended months, a week off, then it’s time for a training break.
sometimes even years, of straight training I know what you’re thinking – won’t I lose all
can be incredibly hard on the body and can my strength and size?
put a serious halt to improvement. You may The answer is most definitely not.
think that it’s just a stall in progress and if you
work a bit harder in the gym you can quickly Muscle memory is a miraculous thing and the
overcome this and get back on track, but that’s honest truth is that a one week break is hardly
just wishful thinking. any time off at all. You could take 3-4 weeks
At this point, nothing short of solid time off off and you still wouldn’t be starting from
is going to get you back on track again and ground zero when you return.
PAGE 48
You may lose some muscle pump (which is the Conclusion

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

without ever focusing on adding more weight
to the bar, and this is a poor approach. When
you’re able to lift more weight in the exercise,
that’s when you know you’ve gained true
muscle mass.
So keep all of these tips in mind and start

implementing them immediately. It’s one thing
PAGE 49
to know how to boost your bench press but www.wikipedia.org

quite another to make it happen. www.imdb.com/title/tt1286537
Start making it happen today. www.nutritional-supplements-health-guide.com
www.sports.pro-athlete.net
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provide you the best information out there! www.criticalbench.com/Conjugated-Linoleic-Acid-
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I can always be reached on Facebook via my
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Please feel free to get in touch with me. I would www.bodybuilding.com

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robkingfitness.com, Blog excerpt 11/23/2009
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PAGE 50
1. 5-HTP 2. 7-KETO
5-HTP is short for 5-Hydroxytryptohan and it’s 7-Keto is a non-hormonal and non-
an amino acid which converts into seratonin. It’s androgenic derivative of the steroid,
the great brain food. Seratonin is important for dehydroepiandrosterone, better known as
sound sleep, behavior, sleep and the appetite. DHEA. It is a relatively new micronutrient
that increases the metabolism rate and
Prior to 1994, when it became an over the burns calories. 7-Keto does this by activating
counter product, it had been available for thermogenic enzymes. It helps to build muscle
several through pharmacies. In European while also increasing your body’s ability to lose
countries, it has widely been available as fat.
a medicine. 5-HTP hasn’t been researched
enough to know if there are safety issues or DHEA was discovered in the 1950s, and not
what the consequences are from chronic use, without some controversy. It is a very strong
so adhering to the recommended minimum metabolite, and there were health risks to using
dosage and avoiding prolonged use are both it. DHEA is also a steroid, which is produced
advised. As with any drug, a tolerance can by the adrenal gland and is the most prevalent
develop. There haven’t been any reports of life steroid in the human blood stream. Yet, it was
threatening side effects from its use. that research into the so called ‘ergosteroids’
that gave the world more knowledge about
5-HTP seems to make improvements in muscle and strength loss as people age. That
sleeping patterns, better moods and a research also gave us 7-KETO.
decrease in appetite. Some people even feel a
little wired by it. As dieting aid, it can be used 7-KETO is known to be safe if taken within
as a temporary suppressant, which can help the prescribed dosage, but it is also wise to
a diet along. Not everyone feels a decrease in understand how the supplement is absorbed by
appetite from using 5-HTP, but many do. The the tissues and how it is excreted. The product
seratonin chemical, which is 5-HTP, is already is popular for increasing the metabolic rate and
found in the body. It’s particularly found in the thus burning calories continually twenty-four
blood cells, the gastrointestinal system, and hours a day.
the brain. 5-HTP supplements it.
When starting a course of 5-HTP, it’s best to

begin with 50mg three times a day. If you feel
no response from that dosage then double
your dosage. By doing a slower build up, it may
decrease the likelihood of nausea. And, if you
are dieting, it’s best to take it 20 minutes prior
to eating.
PAGE 51
3. ACAI 5. Acidophilus
Acai is a berry, which comes from the Brazilian Acidophilus is a healthy bacteria. It’s one that
rainforests. It is a small, dark purple berry we are all born with, and it comes from the
looking much like a blueberry or small grape, intestines. Officially from a family of bacteria
but it packs quite a wallop. It seems to be one called lactobacilli, it is present from the moment
of the great antioxidants around. we are born. In time, acidophilus is joined by
another bacteria called L. bifidus, and the two
The Acai berry boasts ten times the benefits of of them are extremely beneficial not only to
grapes and at least twice that of the blueberry. the intestines but to more overall health too.
The native of Brazil have used the Acai berry
for generations as a way to promote health and The presence of acidophilus in the body
energy. Scientifically examined, the berry does helps to keep a normal balance. The healthy
have some of the highest antioxidant powers flora, as these bacteria are called, help with
and are thought to be something of a perfect digestion of food and play a big role in keeping
food. an immune system healthy. Acidophilus also
works against destructive bacterias and yeasts
Today, Acai has huge popularity all over the to keep the body in balance. It also plays a role
world and can be found in energy bars, juice in the production of needed nutrients and in
drinks, ice cream and tablet form. the way the body successfully absorbs them.
For instance, acidophilus is known to be a good
4. Acetyl-L-Carnitine (ALC) detoxifier of the liver, which reduces stress on
the organ.
Acetyl-L-Carnitine occurs as a natural chemical
in the body, but it does diminish with age. While acidophilus is present in the body
Consequently, it is popular as a supplement already, many people take it when the body
for both memory and is reported to have some becomes deficient in it. This is often the case
effect on maintaining a healthy cardiac function when taking antibiotics, which are known to kill
and as an antioxidant too. off good bacteria in the process of getting rid
Although it isn’t an essential nutrient of the of the bad and creating an environment where
body, it’s benefits have been chemically proven. yeast thrives.
Research stipulates that using dosages beyond Acidophilus is an almost fragile substance
the normal 500 mg per day should be cleared and is generally kept refrigerated to keep
with a physician for safety sake. For the person the organisms in it ‘live’. It is for this reason
wishing to promote good memory and heart that most good brands of acidophilus have an
functions during increasing years, ALC can be enteric coating, which helps the live organisms
very beneficial and comes in a tablet form. be delivered less harmed, and that’s important.
Acidophilus is commonly found in cultured
foods such as yogurt, but is widely available as
a tablet or capsule.
PAGE 52
6. ALA readily synthesizes it. In a supplement form, it

has to be taken several times during the day
ALA stands for alpha lipoic acid and most to work properly, and is expensive, but it can
bodybuilders know of it if they don’t know show big gains in both strength and muscle
alot about it. It was first discovered in the building. Many take the supplement right
1950s, and has since become known as a good before and right after workouts for an increase
antioxidant. ALA is a sulphur compound and in performance.
has the capacity to bind and deactivate heavy
metals like cadmium, excess iron, copper and 7. Alfalfa
mercury. Also known as a sulfurous fatty acid,
it might well have been classified as a vitamin Although alfalfa isn’t an essential nutrient, it is a
except for its ability to become synthesized herb that packs protein, vitamins and minerals
within the body. into a neat little package so it is no wonder it
has been called the Father of All Foods!
ALA occurs naturally within the body. It’s
primary function is to convert into lipoamide, Originally coming from the Middle East, alfalfa
which activates and creates energy producing has long been one of the most sought after of
molecules. What that does is to help the body forage crops. Its roots as an animal food has
collect nutrients and energy from foods. The been proven through time by its popularity.
amount of ALA in the body is enough to keep it While making one of the most nutritious foods,
working properly, but it is the amounts additional it also has an ability to improve soil structure,
to normal production that are so useful. They repair nitrogen levels of the soil and even helps
are called free state cells, and it is those that to control weeds.
start to work as a great antioxidant by getting
rid of or deactivating many of the damaging It is one case where what’s good for animals
free radicals. ALA works with Vitamins C and E is also good for humans. It has a such a high
as a way of recycling them and making them nutritional content - full of vitamins A, C, D, E,
better antioxidants. K and traces of calcium, iron, zinc, carotene,
potassium, and magnesium - and has almost
Body builders are especially partial to ALA, an estrogen like effect. It is known to be a
because with heavy training, the body can great tonic for loss of appetite, indigestion and
experience severe oxidant damage and the free can help the body assimilate other nutrients.
radicals can create havoc when the workouts Alfalfa is also good at producing the stimulation
set them free in the body. ALA helps to stabilize of lactation for nursing mothers as well as being
that. It also boosts glutathione levels which can a good poultice for insect bites. It does have a
decrease during workouts. This is important in few downsides if taken in great quantity. It can
keeping antioxidant levels up. create heavy menstruation, and taken over a
long period of time in heavy dosages, it can
While ALA is found in meats and vegetables also lead to blood disorders where platelets
(liver and spinach, in particular), and the body can deteriorate making blood clots possible.
PAGE 53
Anyone who suffers from anemia should not 9. Antioxidants

use alfalfa as it can reduce the iron levels in
the body. The same can be said for those who Antioxidants are the enemy of free radicals. To
have auto immune disorders because it can understand what antioxidants do, it is necessary
aggravate lupus and other such diseases that to understand free radicals too. While oxygen
are in remission. is essential for life, it can also react within the
body by the creation of oxidizing agents. These
Today, alfalfa is used most as a tea or in drinks are the result of the way oxygen combines with
and is widely available in capsule, tablet, leaf molecules in the bloodstream, and they result
or extract form. in different compounds, some of which can
cause damage to tissue. Common free radical
8. Amino Acids compounds can be caused by sun damage,
smoking, alcohol, too much saturated fat, and
Simply put, amino acids are the building blocks even chemicals found in air, water, and foods.
of protein and are essential to the human body. Free radicals are very unstable and react with
They come from meant, dairy products, fish cells in all kinds of abnormal ways.
and vegetables that are protein rich sources.
Amino acids are produced whenever protein is Antioxidants work in many ways to stop or
broken down within the body. After consuming decrease the effects of free radicals. They can
protein, the protein is broken down into amino also work to decrease any damage already
acids which in turn create enzymes and protein caused by them too. The best way of combating
that the body can keep and use. free radicals is through a natural diet and
environment so the body produces its own
The body naturally produces amino acids antioxidants in the form of the two enzymes
through the assimilation of a healthy diet, that do the most work. Those are superoxide
but supplementing them can provide all sorts dismutase, catalase, and glutahhione
of other benefits. They can help to normalize peroxidase. If the body is not absorbing enough
mood swings, create more acute attention, of these, then supplements are available in a
control aggression and aid sleep. wide variety of options.
From vitamins E, B2, B3, B6 to beta-carotenes,
Amino acid supplements are very popular with pine bark, grape seed, bilberry, ginkgo biloba,
bodybuilders because they help to develop, zinc, copper and others, there are supplements
repair and grow muscle tissue. The damage from which combine them all and can provide the
overtraining can often be helped with amino body with a more well-rounded way to cover
acid supplementation and are a very popular the use of additional antioxidants.
post workout shake drink. The supplements
are also good for vegetarians, stress related
fatigue, people with allergies and especially for
those who are hypoglycemic. They are available
in powder form for drinks as well as tablets and
capsules.
PAGE 54
10. Apple Pectin For years, apple cider vinegar has been thought
to not only be a great source of vitamins, amino
Apple Pectin is the result of a soluble fiber acids, and minerals, but to have very beneficial
produced by fruits at just the right moment health effects as well.
of ripeness, and is a complex carbohydrate.
Contained in peaches, currants, plums and Containing an active ingredient simply referred
especially apples, it is a substance that has a to as ‘mother’, apple cider vinegar is known
gel like appearance when combined with water. to be a weight management aid. It can aid
It has long been used by the food industry as digestion, energy release, and both weight
a gelling agent, and a big component of jams managements and reduction. The research is
and jellies. still lacking about whether it is good for weight
reduction or not, but one thing is sure. Apple
Chemically, pectins are linear polysaccharides cider vinegar is good for boosting the immune
with some natural sugar present as well. It system and it contains high levels of vitamins
is very good as an intestinal regulator, and it and minerals, both of which can contribute to
also acts as an antioxidant. Researches are still muscle growth and enhanced performance in
trying to find evidence about how good pectin training.
and especially apple pectins are for health, but
it is clear from research that they do good. Apple cider vinegar is available in its traditional
Apple juice, which contains pectins, is thought liquid form as well as capsules and tablets.
to aid in the digestion of fatty foods and does
help in aiding the intestines to keep a healthy 12. Arachidonic Acid
balance. It can also act to help rid the body of
toxins and unwanted metals. Arachidonic Acid is defined as an Omega-6
essential fatty acid. It is highly used in
As a supplement, it can be very beneficial but stimulating muscle growth due to its nature
isn’t considered an essential nutrient either. of being stored in cell membranes where it
More and more studies are being done on the signals adaptive change in response to muscle
effects of apple pectin because it is known damage.
sometimes cause an inability to absorb essential Arachidonic Acid performs a number of
minerals like copper, iron, zinc, magnesium and functions and acts as a major building block
calcium if used frequently. Apple pectin can be for protein synthesis and muscle hypertrophy
obtained from juices and raw fruits, and is also after training. It can create enhanced cell
available as powder, tablets and capsules. activation and growth, muscle repair and
regeneration, more androgen receptor
11. Apple Cider Vinegar synthesis, and improves sensitivity to insulin.
Over a longer term, it can also improve blood
Apple cider vinegar is a result of crushed, vessel regeneration in heavily trained muscles
fermented apples which are stored in wooden and helps improve the body’s composition -
barrels. The process creates acetic acid, which going from fat mass to lean.
is the reason for the bitterness of taste.
PAGE 55
For weight training, research has shown that L-arginine was largely dissolved and left only
a supplementation of arachidonic acid does small traces in the system.
increase strength. It is also known that regular
exercise and training can reduce the amount Arginine Ethyl Ester promotes more muscle
of naturally produced arachidonic acid in the growth because its characteristics allow it to
body, which leads to an inability to stimulate deliver essential nutrients to the working muscle
muscle growth and soreness. It is especially tissue. It doesn’t breakdown and has a positive
used by areas of exercise where short bursts effect on cellular function and muscle growth.
of energy is required. It’s the addition of the ester that enhances the
original function of arginine, and even helps to
Arachidonic Acid is an essential and natural overcome its limitations. Because the ester is
fatty acid that is safe for a healthy person to so potent, it also requires much less in dosage
take, but more sedentary people should not use and that puts less stress on the body. For
it as a supplement as it is not needed. The only weight training and body building, it can result
side effects known may be additional muscle in more endurance, enhanced pumps, and even
soreness, headaches or insomnia but they are a quicker recovery from a hard workout.
also rare. If a person has any health issues at
all, it is recommended to seek a physician’s Available in table form, it is one of those
advice prior to taking Arachidonic acid as a supplements that should be taken throughout
supplement. the day rather than in one large daily dose. As
with any arginine based product, anyone with a
Any food high in Omega-6, like salmon, is a heart condition or psychiatric condition should
good way to obtain extra Arachidonic Acid, consult with the doctor prior to using Arginine
but it also can be used in tablet, capsule or oil Ethyl Ester.
forms.
14. Artichoke Extract
13. Arginine Ethyl Ester
The Cynara scolymus, better known as the
Arginine Ethyl Ester is a semi essential amino artichoke, is a popular antioxidant. It is one of
acid that cannot be obtained through dietary the oldest cultivated plants, and is known as a
means. It is an amino acid with an ester - an grand perennial. Once native to North Africa
organic compound formed by the reaction of and Southern Europe, it is now grown in many
carboxylic acids and alcohols - attached. While parts of the world.
there are regular L-arginines, the addition of the
ester makes its effects far more pronounced. The artichoke produces an extract in its
serrated leaves that are culinary delicacies.
This more complex version of L-arginine These artichoke heads as we know them are
absorbs much more quickly and thoroughly actually a type of petal called a bract, and they
than the simpler version. It can pass through produce several compounds. Flavonoids and
the intestinal system largely intact, where the caffeolyquinic acids are the most pronounced
PAGE 56
and the most active. Coming from the polyphenol While little research has been done on
group, they include luteolin, cynaroside, Ashwagandha, it is known to be a strong
chlorogenic acid, and caffeoylquinic acids. The antioxidant and can increase the immune
antioxidants obtained from artichoke extract system. It literally scavenges the body for
are results of the whole complex of compounds free radicals and eliminates them. For those in
found in the plant. training, it can also help protect the body from
damage in workouts and aids in recovering
Historically, the artichoke’s leaves were used quickly from heavy exercise.
as a diuretic, and a way to stimulate both the
kidneys and as a stimulate to release the flow 16. Aspartic Acid
of bile from the gall bladder and liver.
It was the cynarin that became important Aspartic Acid is found in all living things and
in the 1950s as a synthetic way to maintain is a key component. It is manufactured by the
a better cholesterol level. While it is being body through proper nutrition and is considered
used less today for that purpose due to other a non-essential amino acid. It is found in all
pharmaceutical products, the benefits of animals as well as some plants like sugar cane
artichoke extract and is cynarins are still in and sugar beets.
use for other purposes. It is a great nutritional
supplement and antioxidant on its own. Aspartic acid plays a major part in the body’s
metabolism process. It aids in the construction
There are no known interactions that artichoke and the synthesis of biochemicals and other
extract can have, and most ingest it in capsule amino acids, both of which are essential in
or tablet form. synthesizing proteins by the formation of
peptide bonds during ribosomal translation of
15. Ashwagandha RNA.
Not only does Aspartic Acid help rid the body
Originating in the Middle East and Africa, the of harmful ammonia acting like an antioxidant,
Ashwagandha is a little shrubb that produces it is also known to increase in endurance and
a bright red fruit. Also known as a winter may help with fatigue.
cherry, these fruits along with their leaves Many who suffer from chronic fatigue are
are considered a herb with many effects and known to have low levels of Aspartic Acid in
benefits. their systems.
Used as a tablet or capsule type supplement,
Ashwagandha may increase energy levels, Aspartic Acid products come in many forms
enhance stamina, improve strength levels as ranging from powder concentrates as food
well as relieving stress and anxiety. It is also additives to capsules, tablets and power drinks.
thought to normalize hormone functions in
women and testosterone levels in men resulting 17. Astaxanthin
in healthier libidos.
Astaxanthin is an antioxidant that is considered
PAGE 57
more powerful than Vitamin E or Lutein. It is most commonly available in tablet form.
It comes from from algae is is a part of the 19. Bacopa Monniera
compounds known as carotenoids.
It is a potent and effective supplement with Bacopa Monniera is an herb, which is most
many health benefits. It crosses very freely commonly used in combination with other herbs
over the blood-retina and blood brain barriers such as rhodiola, astragalus and cordyceps.
and neutralizes free-radicals and other reactive
species not only in the eye but in the nervous Bacopa Monniera seems to provide two
system. It is consequently thought to protect functions. It supports and even promotes
the brain and eye tissue from stress and mental focus and memory retention making
provides a type of support for each. It also acts it very popular with students and others who
as a modulator for the immune system. need sharp and focused brains. It also acts as
a stress reducer on both a physical and mental
Astaxanthin comes in pure capsule type forms level through promoting relaxation.
as well as being found in cod liver oil, krill oil For full effect, Bacopa Monniera is usually taken
and as a part of many antioxidant supplement in two or three doses during a 24 hour period,
combinations. and is used in capsule or tablet form.
18. Avena Sativa 20. Banaba
Avena Sativa is an annual grass. It is an edible Banaba is a medicinal plant from India and
grain from the oat family and possesses Southeast Asia. The leaves of the Banaba have
a high level of nutrients. The grass which been used for hundreds, if not thousands, of
generall grows anywhere from two to four feet years in all forms of medicine. Supplements
tall, is pale green and has flat, narrow leaves. It made from Banaba are used to treat blood
is the seeds and stems that are typically used glucose levels, which makes it a good
in supplement products. supplement for both diabetics and those who
want to improve their over all health and body
While it is highly nutritional, it is also a great composition. Bodybuilders find it especially
aid in diets as well as being a supporter of the ideal.
nervous system. Taken orally, it also promotes
healthier hair, nails, skin and bones. It is Originally, Banaba was used to treat diabetes
popular in some countries to use the straw in because it can regulate blood sugar levels, and
baths and as a part of a good health regime. acts in a way that is similar to insulin. It is also
The straw from the Avena Sativa is also used known to cleanse the liver and diminish the
in some countries as an additive to bath water, appetite. It is being researched as one way to
and is thought to promote better health that fight obesity. Today, it is a very popular additive
way too. It is also used as a natural method of in weight loss supplements and it has no known
treating addictions to cigarettes, morphine and detrimental side effects.
opium and has been shown to help in stopping
these habits.
PAGE 58
21. Barberry Used properly, BBCA can enhance performance.

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

ingestion, and they can potentially harbor toxic
Beta-Alanine is also referred to as substances, and Betaine Anhydrous lowers
3-aminopropionic acid, and is the only beta these levels. It also protects DNA and the
amino acid that occurs naturally. It is found building of DNA along with helping to maintain
in eggs, chicken, meat, vegetables and some the intestinal area and its cell production.
dairy products. Beta-Alanine is a nonessential
amino acid, and is a breakdown product of Betaine Anhydrous also works toward fat loss
carnosine. It is also a component of Vitamin by promoting lean mass rather than fat.
It can also promote a better immune
B-5. system especially during times of stress.
As a supplement, it is good for those with
Beta-Alanine promotes higher energy levels compromised liver or gastrointestinal functions.
and muscular performance and endurance
by creating higher levels of carnosine in the Generally taken in powder form, it is generally
muscles. It is an interesting amino acid because thought to start with a low dosage to determine
it is not an essential nutrient nor does it exhibit if there will be any side effects. It can cause
signs of deficiencies normally, but when it stomach upset and nausea.
does it takes the form of diabetes, seizures,
neurological issues or hepatitis. 26. Bilberry
It is an amino acid which takes time to build up, The Bilberry is a shrub whose official name is
and its best benefits can take up to ten weeks Vaccinium myrtillus, but it is known by a varied
to present themselves. number of regional names like huckleberry,
whortleberry, trackleberry and European
25. Betaine Anhydrous blueberry. Possessing many of the same
qualities as the cranberry, the bilberry plant is
Betaine Anhydrous is a vitamin that originates an excellent antioxidant.
in choline. Found in such food sources as
cereal grains, wine, sugar beets, seafood and The berries contain quinic acid, tannins and
spinach, it is known any number of names. plenty of vitamins A and C. Long used as an
TMG, Methanaminium (inner salt), hydroxide, antioxidant, it has also been used to increase
glycine, trimethylbetaine, abromine, and circulation, increased blood flow to the brain,
oxyneurine are but some of the names it can go and just like cranberry, an excellent course for
by. It is the presence of the choline that makes the urinary tract.
it important, and it is sometimes a substitute
for methionine or choline chloride. Taken in its natural form of berry or berry
extract or pill or capsule form, Bilberry is a
The main purpose of Betaine Anhydrous is to natural supplement with no side effects.
lower the homocysteine levels in the body.
PAGE 60
27. Biotin 29. Borage
Biotin was once known as vitamin H, but is simply Borage comes in the form of an oil, and is rarely
known by its name these days. It is considered found in foods. It comes from an annual herb
to be a class B vitamin and is produced naturally called the starflower. Long used in both culinary
in the intestines. Biotin works in a key capacity and medicinal ways, it is a common salad
to metabolize carbohydrates, fats and protein - ingredient in Europe because it tastes much
just like other B class vitamins. like cucumber, but for medicinal purposes, it is
usually in an oil form.
One of the key capacities that Biotin fulfills
is to increase the metabolism for ridding the Borage and Borage oil contain a very rich
body of extra fats and carbohydrates and in source of Omega-6 fatty acid, and it is known
breaking down proteins. For these reasons, it to help maintain joint flexibility and keeps the
is considered a good weight loss aid. It also skin moist.
helps energy levels which in turn can make
the digestion of food easier. Biotin also helps It is found in capsule form and in some
to maintain healthy bones, nails and hair. It is powdered drinks.
especially used by those with brittle nails or
who have hair loss. 30. Boron
It comes in the form of tablets or capsules, and Boron is a little understood nutrient that is
is often a part of powdered drinks. primarily found in prunes, raisins, and nuts.
Many fruits, vegetables and bean products
28. Black Cohosh contain amounts of Boron as well.
Black Cohosh is a native American fruit Boron works to help the body properly
bearing plant. It has a very bitter taste and metabolize phosphorus, magnesium and
an unpleasant smell, but its roots contain so calcium, and is helpful not only for healthier
many active ingredients that it is found in bones but also for building muscle.
many supplements. Its other names all sound Many older people take Boron because it is
very Native American such as black snake root, known to help with degenerating bone mass.
rattle root, and squaw root. Since little is known about Boron, it isn’t as
widely used as other minerals.
Native Americans have long used it to treat
coughs, sore throats and diarrhea, and in Boron can have side effects if there is exposure
modern days, it has become popular for the to too much of the nutrient, and those symptoms
treatment of menopause and as a preventative can come in the form of nausea, rash, or
for breast cancer. Since it affects pituitary abdominal pain. It is not a good supplement
hormone levels in the body, it is used to treat a for menopausal women as it can increase night
number of gynecological issues. It is available sweats.
in tablet or capsule form.
PAGE 61
Most people get enough Boron if they have killers for arthritis as well as being a digestive
diets with adequate amounts of nuts, produce aid. It helps to fortify the immune system, and
or legumes, but if diets are low in these foods it helps antibiotics to work better and faster.
then Boron can be an option. Bromelian is favored by athletes for its ability to
It comes in tablet or capsule form. recover more quickly from strenuous workouts
and injuries. Available in its natural juice form,
31. Boswellia it is more commonly taken as a tablet for
capsule for maximum effect.
Boswellia is often found in weight loss
supplements, and comes from the Boswellia 33. Burdock
serrata tree. Coming from China, the sap from
the tree is the active portion of the plant. Burdock is a common ingredient in many detox
formulas, and comes from a plant that is akin
Chinese medicine has long used the extract to the thistle. Officially, it is known as Articum
from the Boswellia as an aid to increase lappa and it grows throughout China, Europe
blood supply to joint tissues, but little if any and North America.
research has ever been done on it. It is known
that Boswellia contains gugglesterones, which The seeds, leaves and roots of the
stimulate the thyroid. That stimulation leads to Burdock contain iron, calcium, essential
metabolic regulation which, in turn, increases oils, taraxesterol, arctigen, inulin, lactone,
caloric burn and possible weight loss. flavonoids, polyacetylenes and chlorogenic
acid.
Boswellia primarily comes in tablet or capsule The combination of these make it a common
form, but is also sold as a cream or ointment. ingredient in detox and cleansing supplements.
Burdock can trigger an increase in fecal
32. Bromelian elimination and perspiration, both of which are
necessary to successfully detoxing. Burdock is
Bromelian is the enzyme obtained from the also known to support better liver, bowel and
stem and the juice of pineapple. It is from the kidney functions. And, it is good for the skin
family of protein digesting enzymes, and is and the skin’s tone.
used for a wide variety of uses.
Burdock can be found in tea form along with
The Bromelian has always been a standard tablets, capsules, and in
medicinal fruit in the tropics where it was cleansing drinks.
originally grown. Of course, it is now grown 34. Caffeine
in most warmer climates in the Americas
and Asia. While its primary use has been as Caffeine is an alkaloid and one of the most
a blood thinner, the Bromelian is now finding popular stimulates that exists. Coming from the
many other uses. It is often thought to possess tea, coffee, kola, cocoa, and guarana plants, it
qualities that act as anti-inflamatories and pain is harvested in both leaf and bean form for use.
PAGE 62
There are several compounds to alkaloids, and While it metabolizes fat, it also helps to lower
caffeine in its various forms contains most blood pressure, improves the quality of sleep
of them. Primarily, caffeine itself along with and can even reduce stress. The reason for
theophylline and theobromine are all found in this is that calcium is the big transporter of
the plant. Each manifests its powers differently large numbers of amino acids and creatine. To
amongst the various plants. achieve the full effect, it is best to avoid coffee,
Although caffeine was only identified in 1820, it white flour products, salt and phosphorous as
has been used as a stimulate all through time well as tetracycline.
in the form of tea or other drinks. It gives a For bodybuilders, an extraordinary amount of
sudden burst of energy and increases mental calcium is needed for a successful program,
alertness. For athletes, it is a valuable way to and while milk can provide much of that,
maximize workouts by creating energy and additional calcium supplements are often
power output. Caffeine works much like adenine needed to replenish the body after strenuous
although it is more stimulating in the short workouts. A deficiency of calcium results in a
term. It is very similar to energy metabolites, smaller build up of bone mass, and the results
and slips into the adenosine receptors, where it are either osteoporosis or brittle bones. It is
stays active rather than becoming broken down. also know that a lack of calcium can result in
This keeps the body’s energy supply working hypertension or cancer.
longer. Caffeine supplements are popular for
those who do not choose to drink tea, coffee, The recommended dosages are ones from FDA
or sodas containing caffeine, and come in any standards of over 50 years ago, and while 1000
number of tablet or capsule forms. mg daily is suggested, it is more like 2000 mg
for those who do strenuous workouts. Calcium
35. Calcium is readily available through milk, dairy products,
seafood, nuts, legumes and fruits, but it also
Calcium is possibly the most important nutrient popular in powdered from as well as in table
that the body can get. It is a prime promoter form.
of strong and healthy bones, and a big element
in fat metabolization. As it applies to athletes, 36. Carbohydrates
there are three very important minerals - zinc,
iron and calcium. Carbohydrates are composed of hydrogen,
While all three play a huge role in performance, carbon and oxygen and are known as complex
it is calcium who rules everything. Calcium chemical compounds. They are the prime
allows an athlete to relax and to avoid injury or way of getting energy into the body, and are
muscle cramps. converted from foods into either glucose or
fat. Generally, carbohydrates are classified as
Calcium also acts as an agent in working off simple or complex and are specifically known
fat. Contrary to the popular belief that whole as being monosaccharides, oligosaccharides or
milk is fattening, the calcium received from it polysaccharides.
more than offsets the caloric intake. Bodies require carbohydrates to burn fat, and
PAGE 63
it is stored either in the muscles or in the liver. energy expended, Carnosine acts as a buffer.
The stores in muscles burn fat, and the stores Carnosine additives to a diet may eliminate the
in the liver are used as fuel for the brain. burn feeling since the body is receiving more
phosphates from the Carnosine.
Carbohydrate supplements are often used in
weight gain recipes along with other nutrients, Such full benefits from Carnosine cannot be
and many can be obtained through diet. found in diet alone. Carnosine is available in
Products come in all shapes and forms from tablet, capsule, and drink forms.
capsules to powders.
38. Cats Claw
37. Carnosine
Cats Claw is a plant that originates in the
Carnosine is composed of two amino acids: Amazon region, and has a long history of use
histidine and beta-alanine. It is a dipeptide by the indigenous peoples of South America. It
highly concentrated in the muscles and is the bark of the plant that is used so much in
brain tissue. Research has shown Carnosine herbal and medicinal treatments.
to be beneficial as an antioxidant as well as
purporting to aid in autism, cataracts, and in It is thought that Cats Claw does well in the
retarding cancer growth. treatment of inflammations, such as arthritis,
digestive problems, ulcers and makes wounds
For athletes, Carnosine is important because heal more quickly. As an anti-inflammatory, Cats
it is one of the most water-soluable nitrogen Claw is thought to stop the body’s production
compounds found in the muscle tissues, and of prostaglandins and tumor necrosis, both of
it promotes nervous system health as well which are inflammation producing substances.
as cognitive functions. Although Carnosine However, while it helps with pain to an extent,
has been studied since the early 1900s, it is it seems to have no effect on swelling. Early
only in the past few years that it has assumed research also says that Cats Claw may have
such importance in sports nutrition. The way some effect on the immune system and may
Carnosine localizes in the skeletal muscle help stop the spread of cancer.
makes it an almost perfect additive for intense
muscle exercise. For those working at higher Many use Cats Claw just to promote good
intensity training, fatigue can become a big health. It can be purchased in the form of
issue as does the amount of energy. Carnosine capsules or in drinks.
can provide a balance between burning and
becoming tired. It all has to do with muscle PH 39. Cayenne
and the amount of oxygen created by Carnosine
presence. When exercising with an intensity that Officially Capsicum Annum and Capsicum
creates the burn feeling, it means there’s less Frutescens, Cayenne is also commonly known
oxygen in the muscles. It isn’t lactate as many as chili pepper, paprika, sweet pepper, and
believe. The higher the intensity and the more a number of other variations. It comes from
PAGE 64
South America and its composition includes Taiwan and Japan. It is a fresh water plant and
capsicum oleoresin along with potassium and is considered a whole food that is very rich in
vitamin C. For athletes, it can be useful for caretenoids, enzymes, chlorophyll and protein.
reducing oxidative stress as well as weight loss.
Because of the high chlorophyll content,
Consumption of cayenne is largely through diet Chlorella can help strengthen the immune
since it is often used as a seasoning for food, system. And, it’s high vitamin content it can aid
but it is also thought to promote weight loss. It in muscle growth by stimulating red blood cell
is available in capsules, dried or fresh peppers, production and dilation of the arteries. Further
powders or tea. benefits include higher metabolism and better
respiration. The high fiber content is good for
40. Chitosan weight reduction since it gives a feeling of
being full. It is popular in muscle building and
Chitosan comes from shellfish. It is a fiber in weight loss regimes.
supplement derived from the shells of such
species as shrimp and crab. There is an amino Chlorella is available in capsule, soft-gel and
group present in Chitosan that is positively tablet form and is also found in weight loss
charged, which means that it binds to negatively mixtures.
charged particles. It is an indigestible fiber,
which is lipophilic in nature. 42. Chlorophyll
It is known as something of a fat attractor. Chlorophyll and Chlorella along with wheat
It expels the fat from the body as quickly as grass are basically the same type of vitamin
it attracts it. It is thought to bind cholesterol B12. All are plants of a similar nature which
and fats by capturing them before they can be contain high amounts of Chlorophyll.
absorbed due to a positive ionic charge. There Chlorophyll can also be found in vegetables like
are no calories in Chitosan, and it is said to lettuce, spinach, asparagus and broccoli and
be able to capture more than seven times its any other dark green, leafy type of vegetable.
weight in fat, which is then eliminated through
normal bodily processes.
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.
Currently, Chitosan is available in capsule form.
41. Chlorella
Chlorella is a tiny plant - actually a single celled

algae - that has the highest chlorophyll content
of any plant anywhere. It is grown in parts of
PAGE 65
Chlorophyll is one of the body’s necessities. It as well as being an element in most multi-
is needed to help digest food along with helping vitamins.
to absorb mineral from that food. Since plants
use chlorophyll to derive their own energy, their 44. Chondroitin
importance is easily translated into human use.
Chlorophyll is also a powerful antioxidant and Technically known as Chondroitin sulfate,
is found in many detoxifying regimes. As a Chondroitin comes from animal cartilage.
scavenger of free radicals, it is highly effective It’s work occurs through a repeating chain of
and that makes it an attractive supplemental molecules called mucopolysaccharides and it is
nutrient for athletes. Chlorophyll’s ability to a relative of glucosamine.
stimulate the growth of red blood cells can aid
in the development of muscle tissue, and it can Chondroitin provides a structure which allows
also help post workout by its added protection molecules to move through cartilage, and this
of the immune system. is important since there is no blood supply to
the cartilage. Because of the supplementation
Chlorophyll supplements are available in with Chondroitin, joint support is increased,
virtually every from from tablet to powder to and that’s important to lessen the chance
liquid. of injury during workouts. Chondroitin also
exists in the lining of blood vessels and in
43. Choline the bladder where they keep blood and urine
within proper barriers. There has been some
Choline is a component found in many protein research into Chondroitin, and it is thought
and fat containing foods, and is an effective that the component plays a role in how elastic
neurotransmitter. It transmits acetylcholine, tissues stay. Chondroitin is often combined
which is responsible for important events in with vitamin C, but is available in many forms
the brain. It not only signal cells as a molecule, of tablets and capsules.
it can add more structure to cell membranes.
Choline is traditionally found in eggs, meats, 45. Chromium
soybeans and peanuts amongst other food
items. Chromium is a trace mineral that is an integral
part of a good diet. It is essential to the body’s
During endurance training, the plasma choline blood sugar levels because it helps to produce
levels can be reduced by almost half, and that insulin, the hormone that keeps those levels
can effect performance, memory and focus. stable. Traditionally found in brewer’s yeast, it
Supplemental amounts of Choline can keep the is also found in vegetables like apples, beets,
normal balance of the levels. This replenishment tomatoes, sweet potatoes along with wheat
also prolongs the effects of the ingredient, and germ and buckwheat.
is often taken in the form of lecithin, which
seems easier to tolerate than pure Choline. The benefits of Chromium as a supplement
Choline is available as a pure caplet or capsule are important ones. It not only strengthens
PAGE 66
the production of insulin, it improves the It is a rich source of carotenoids, ascorbic acid
levels of glucose. That can create better blood and triterpenoids, and acts toward increasing
circulation and keep sugar levels in a good lipid metabolism and oxidative stress.
range. Chromium can also be responsible for
more energy, fat burning, and building more While there isn’t a great deal of research on
muscles. It can help the body lose weight while Cissus Quandrangularis, it is thought to protect
developing more muscle mass. the muscles and help with weight loss along
with helping to heal soft tissue problems in
Chromium is becoming more popular as the joints - such as tendonitis - by delivering
a supplement due to most people have a nutrients to the tendons.
deficiency of the mineral in their diets. It is
available as a pure capsule and is also included Cissus Quadranglularis is available as an
in many multi-vitamin recipes. extract, but is more commonly used in table or
capsule form.
46. Chrysin
48. Citrulline Malate
Chrysin is a isoflavone that comes from the
plant Passiflora coerulea. It is also found in small Citrulline or Citrulline Malate is a compound.
amounts in honeycombs. The benefit of Chrysin Citrulline in its purest form consists of a
is that it increases levels of testosterone levels. nonessential amino acid found in melons.
Malate is an apple derivative. The combination
While both testosterone and estrogen are of the two can provide many performance
present in both men and women, and it is enhancing benefits like increased energy and a
estrogen that acts as a signal to the pituitary general sense of well-being.
gland to turn testosterone levels off or on.
Chrysin acts to reduce estrogen levels by Unless one eats an enormous amount of
cutting down on those signals. Chrysin is both apples and melons, Citrulline Malate is
popular with body builders as a way to increase not that abundant in most diets. While it is a
testosterone levels and that means building non-essential amino acid, it can provide some
more muscle mass. important biological processes. It can help
to regulate Nitric Oxide, which are the cell
Chrysin comes as in a pure form as a capsule signaling molecules that help to regulate blood
and is also a part of many recipe mixtures. flow, muscle density and power, and oxygen
delivery. Arginine does almost the same thing,
47. Cissus Quadrangularis but it is thought that Citrulline Malate increases
plasma levels even more and many who have
Cissus Quadrangularis is a herbal remedy long taken Arginine are switching to this product.
used in traditional Indian medicine. It is a Citrulline Malate is also known to help reduce
member of a species of the grape family, and is lactic acid and ammonia, which is particularly
a woody climber found in the tropics. important for athletes. The removal of urea
PAGE 67
from the body’s system is critical in eliminating based product, it may be more effective than
the ammonia and toxic nitrogen, which builds up some of the strong pharmaceutical compounds.
and leads to fatigue. This is a natural process of Primarily available in soft tablet or capsule
exercise and an introduction of Citrulline Malate form, it is rapidly becoming a popular recipe for
has demonstrated itself to be a protective aid. building lean muscles and reducing body fat.
The Citrulline Malate combination is a relatively 50. Cnidium Monneri

new one, and seems promising as a muscle
energy supplement. It seems to provide a Cnidium Monneri is generally combined with
service of being able to workout with the same other supplemental ingredients like l-arginine,
type intensity levels that stay the same from GPLC and citrulline malate. It is responsible
beginning to end of sessions. for the vein popping look that is achieved after
intense workouts.
Citrulline Malate comes in pure tablet
and capsule forms and is a part of many By stopping a chemical action in the body
supplemental mixtures. that breaks down nitric oxide, this extract of
a Chinese plant is popular with bodybuilders
49. CLA before workouts as an enhancement. It can
help to promote not only the vein popping but
CLA is short for conjugated linoleic acid. It decreases recovery time too. It also helps to
is a free fatty acid found in dairy and meat promote the digestive functions.
products, which is naturally occurring in very
small amounts. Natural CLA is only obtained While it is not used in pure form, it will be found
in trace amounts but synthesized versions are as in combination recipes.
now manufactured as a more economical and
efficient way to ingest higher amounts. 51. Coenzyme Q10
CLA has shown potential for increasing muscle Coenzyme Q10 is a compound primarily
mass while also reducing body fat as well as found in meats, fish, vegetable oils, corn and
having great antioxidant, anti-catabolic, and soybeans. It is an abbreviation for a compound
immune system enhancements. of 1,4 benzoquinone, quinone and isoprenyl. It
While CLA is a fat, it is a good fat in the form is an oil soluble substance that is found in most
of a structured lipid. While the research is still eukaryotic cells, and it participates in aerobic
out on CLA, it is thought to be a good way of cellular respiration.
regulating the metabolism and retaining energy,
which means eating less and creating more Coenzyme Q10 plays an important role in
lean mass. CLA has properties for effecting the the energy produced during exercise, and
immune system in such a way that it inhibits it also contains good antioxidant powers for
lean tissues from wasting away due to high destroying free radicals in the body. It can help
levels of cytokines. Because it is a naturally the body convert food into ATP type energy.
PAGE 68
CQ10 is known to stimulate the metabolism in number of beneficial substances which all relate
such a way that it can also provide benefits in to its original intent for new born offspring. It’s
weight reduction. real purpose is to provide immediate antibodies
and nutrients that start protecting the immune
It is available in pure form via capsules but is system.
also a part of many more complicated recipes.
Within Colostrum are several different proteins
52. Collagen that work in different ways. Cytokines help to
regulate how the body responds to exercise and
Collagen is the main protein of connective boosts t-cell activity, Proline-Rich Peptotides
tissue and occurs naturally in all animals. Of all work with the thymus gland and helps to
the proteins, it is the most abundant and makes regulate the immune system, and the vitamins
up about 25-35% of the whole-body protein and amino acids work as antioxidants.
content. It serves as a major component of
endomysium, and it comprises 2% of muscle The best Colostrum comes from what is known
tissue and accounts for a percentage of as the ‘first milking’ cycle because the most
tendinous, strong muscles. critical benefits are still intact. It is widely
available in powder or tablet form.
Collage is important to the body for a number
of reasons but the two primary ones are the 54. Cordyceps
maintenance of ligaments, tendons, bone and
cartilage and skin strength and elasticity. It Cordyceps is a fungi found mainly on insects
plays a vital role in tissue development by and arthopods. It is often known more
strengthening blood vessels. As the body ages, commonly as caterpillar fungus. In traditional
it develops sagging skin and wrinkles because Chinese medicine it is considered a medicinal
of the lack of collagen, and it is vital to the mushroom. It first came to notice by athletes
structure of muscle development. when Chinese runners were thought to be using
steroids, but were, in fact, using the Cordycep
Collagen comes in a number of forms ranging substance that is completely natural.
from creams to powdered substances to
capsules. Today, it has widespread use amongst athletes
for it’s energy producing effects. Research
53. Colostrum indicates that it increases ATP:Pi in the liver,
which in turn creates more energy for the
Colostrum is a form of milk. Produced in all metabolism. It also has properties that increase
animals, it is produced by the mammary glands overall antioxidants, the immune system and
in mammals during late pregnancy through the supports glucose metabolism.
birthing process. In supplements, Colostrum
comes from bovines and is the first milk like It is widely found in tablet and capsule form as
substance that is produced. It provides a well as powders.
PAGE 69
55. Cranberry There are several ways that substances can

effect the body and the operations of cells,
The Cranberry is one of the most versatile and CEE utilizes lipids to permeate the cell wall
foods in American history. The little red fruit, and enter the cell directly. The esterification of
which was originally known as a craneberry, has creatine and the presence of esters becomes
been known as an important food, a medicinal a significant method. It uses fat as a transport
ingredient and even a fabric dye. The cranberry means, and fat cells are used more effectively
comes from a small shrub that grows in wet to exert their influence. When successful, it
areas and is indicative to the Northeastern and eliminates what is known as a creatine bloat.
Upper Midwest sections of the United States.
CEE is available in pure form as capsules but is
Cranberries are rich in Vitamin C and also a part of many different powdered drinks.
potassium. Its fruits and juices are known to
be good antioxidants as well as providing acids 57. Creatine Magnesium Chelate
that can lower the glycemic levels and controls
insulin in the process. It is a valuable drink for The combination of creatine and magnesium
urinary tract health too. The cranberry is very chelate is a traditional chemical addition made
good for the improvement of overall health but to supplements in order to increase energy.
specifically for cardiovascular areas and urinary While creatine is known permit more exertion
tracts. of strength, it is the addition of magnesium
chelate that makes the creatine much more able
Available as juices and in cooking, it is also to become absorbed in the body. Magnesium
available in capsule or tablet forms. is directly linked to the production of energy,
and its addition to creatine makes it doubly
56. Creatine Ethyl Ester powerful.
Creatine Ethyl Ester is more commonly The benefits of Creatine Magnesium Chelate are
referred to as simply CEE. It is a creatine multi-fold. It can help to support endurance,
monohydrate that has ester attached, and is promotes speed and strength, helps make
an organic compound formed by esterification. leaner muscles, and promotes recovery after
Esterification is a result of an interaction weight training.
between alcohols and carboxlyic acid.
It is most commonly available in capsule and
The CEE compound was originally developed powder forms and is still mixed with drinks.
at the University of Nebraska Medical Center
and is now sold under a number of brand 58. Dandelion
names. It work as a performance supplement
by developing muscle. A derivative of creatine, Dandelion is more known as a bothersome
it has more of an absorption rate and a longer weed on lawns, but it is also used as a food or
life span than regular creatine monohydrate. It for medicinal purposes. It is used for making
is thought to have lesser capabilities however. wine, in salads, and in the form of cooked
PAGE 70
greens, but it is also a very good diuretic. 60. DHEA

It is the root of the dandelion that performs
its medicinal benefits. Not only does it support DHEA is a useful acronym for
kidney function, it helps support normal blood dehydroepiandrosterone. DHEA is a natural
as well as being a good general cleansing hormone in the adrenal glands and is possessed
product for the liver. Dandelion is suggested by both men and women. It is the most abundant
as a benefit for the health of certain organs like steroid hormone in the bloodstream. Everyone
the spleen, pancreas, stomach, intestines and is born with DHEA and it is produced throughout
bladder too. It provides benefits against stress life but in different amounts. Levels of DHEA
and is an especially good antidote to the over are high at birth then drop during childhood
consumption of white flour, excessive fat, and and return to peak in young adulthood.
concentrated sweeteners.
The purpose of DHEA is what leads it to be
Dandelion is available in capsule form or more called ‘the mother hormone’. It converts itself
commonly as a tea drink. to whatever hormone in the body might be
lacking. For instance, if a man’s testosterone
59. Dessicated Liver levels are lower than normal, DHEA will convert
itself into testosterone to compensate. DHEA
The type of dessicated liver most valuable to does the same for melatonin, estrogen and
the human body comes from beef cattle. The most other hormones, and it is consequently
extract is a great source of vitamin B, folic acid called a regulator. DHEA is essential to life, and
and iron. it has a multitude of health benefits - and being
an anti-obesity agent is at the top of the list.
Dessicated liver can help to raise red blood
count levels and it also stimulates the appetite. For athletes, the benefits of DHEA is the capacity
Since it is a natural source of iron it is excellent to build stronger muscles and lower body fat.
for muscle building, building a stronger The dosage of DHEA taken is important and it
immune system and building stronger bones. varies per person so consulting a professional
For athletes and especially body builders, the is wise. DHEA also has restrictions on shipment
supplement is of great benefit in maximizing to certain countries.
muscle gains. For the average person, it is It’s that powerful.
useful for supplementing inadequate levels -
or anemia - in the body. Dessicated liver has
an additional attribute. Unlike synthetic iron 61. Diindolyl Methane
supplements, which can present a danger of
overdose, dessicated liver is all natural and Diindolyl Methane is an anticarinogen compound
free of that worry. found in the digestable portions of Brassica
vegetables - namely broccoli and cauliflower.
Dessicated liver is commonly available in tablet, These plants produce enzymes that form
capsule and powder forms. precursors called glucosinolates.
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Research on the medicinal purposes of Diindolyl 63. Dong Quai

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

and capsules. research places more importance on
Ecdysterone. In large part this is due to the
fact that scientists have now worked out how
PAGE 72
to extract it in large enough quantity to present 66. EFA - Essential Fatty Acids
as a product. It now comes as a high potency
compound and is highly standardized in quality. When essential fatty acids were first
Ecdysterone works an an enchancement for lean discovered, they were classified as vitamin F,
muscles, stimulates the metabolism, increases but further research showed that they were
endurance, improves nerve functions and in better classified with fats rather than vitamins.
general, improves many bodily functions. It There are two types of EFAs. Alpha-linolenic
also appears to have zero negative side effects. acid, which is an Omega-3 fatty acid, and
Ecdysterone seems to provide an almost perfect linoleic, which is an Omega-6 fatty acid. Omega
environment in which perfect muscles can be 3 and 6 are found in fish, flaxseed, hemp oil,
built by maintaining a positive nitrogen balance soy oil, canoloa, pumpkin seeds, sunflower
and building protein synthesis. And, all this seeds, leafy vegetables and in nuts.
seems to be accomplished without the usual
hormonal side-effects but tests are ongoing. Essential fatty acids are important to the body
for a number of reasons. They are essential
For body builders and other athletes, the gains for creating energy production, they diffuse
in lean muscle mass are beneficial, and since oxygen into the bloodstream, strengthen the
the compound appears to be very safe, it has immune system, and reduce water retention.
gained popularity. It’s available in capsule form They are very important and most normal diets
or in many nutrition drinks. don’t receive all of the necessary amount of
Omega 6 variety.
65. Echinacea Supplements come in the form of capsules
and oil. Many people prefer the oil for its cost
Echinacea derives from a species of herbaceous savings.
plants in the Asteraceae family. It is more
commonly known as purple corn flower. It 67. Egg Protein
is indigenous to North America and was an
integral part of Native American medicine use The protein derived from eggs has always been
for improving the immune system and warding an important component for athletes.
off infections. Eggs are a great source of protein and prior to
the invention of egg protein as a supplement,
It is the echinacea root that is the most potent it meant cooking or eating raw many eggs per
of the plant. It is a complex base containing a day. This had its drawbacks since eggs contain
wide variety of chemicals of various potency and a lot of cholesterol and fat.
effect. Like almost any herbal remedy coming
from plants, there can be a lack of consistency Egg protein now comes in powder and other
when making remedies, and echinacea runs into forms from which drinks can be made, and they
that problem. Many versions of it on the market have provided an easy way for consumption.
contain leaves along with the advantageous Egg protein, as a protein supplement provides
roots section, and the effects are marginalized protection from the effects of overtraining and
by that. are increasingly popular as a post work out
PAGE 73
drink. When combined with carb drinks, they from other food groups. For athletes, fiber is a
evidence a higher effect. way to increase insulin levels naturally. It also
Egg protein can be purchased in pure powder slows the rate that carbohydrates are released
form, and there are also many other protein into the bloodstream, meaning the body isn’t
products that include them. encouraged to store fat.
68. Evodiamine When using fiber supplements, it should be

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

pregnant, and whose nutrition is depended on
Flax seed is a very important and powerful by a rapidly growing fetus.
source of fiber. But it also contains lignans,
fat, vitamins and minerals and a high amount Folic Acid is readily available in capsule or tablet
of Omega-3 fatty acids. It is a member of forms.
the Linaceae family and is native to the
Mediterranean region and India. Today, it is 73. GABA
grown in most countries.
Gamma-Aminobutryic Acid or GABA is a amino
For athletes and bodybuilders, flax seed is acid which is an integral part of the mammalian
an excellent way to reduce body fat, enhance central nervous system. It is the chief inhibitory
performance, reduce muscle soreness, and it’s neurotransmitter for the nervous system, and
a good source of energy. plays a big role in the regulation of muscle tone.
For everyone, it is a supplement good for
overall better health. GABA also has weight loss properties because it
stimulates the production of the human growth
Flax seeds contain most of the nutrients, but hormone, and it that hormone that facilitates
flax seed oil is a concentrated version. Many the metabolism of fats in the body. For body
opt to use both in their diet regimes. Flax seeds builders, it is a powerful tool in building powerful
also come in capsule form, but it is easy to use muscles. Since GABA decreases with age, that’s
them in foods or in shake drinks from ground the reason that it is harder to lose weight the
products or powders. older a person gets. The use of GABA works
in both capacities as well as providing more
72. Folic Acid restful sleep patterns.
Folic Acid is also known as vitamin B9, and is GABA is found in capsule, tablet and powder
essential to many bodily functions. The folate, forms.
which is a part of folic acid, is needed to
synthesize and repair DNA. It is very important 74. Gamma Oryzanol
during periods of rapid cell division and growth
and it is required to produce healthy red blood Gamma Oryzanol is a combination of sterols
cells and to prevent anemia. Leafy vegetables and ferulic acid esters, which are derived
are the primary source of Folic Acid, but it is from rice, corn and barley. The vast majority
also contained in many cereals and breads. of gamma oryzanol found in supplements are
grown and harvested in Japan.
The lack of folic acid is known to cause otherwise
preventable deformities and diseases, and
supplementing its presence is considered one Gamma Oryzanol can promote the release of
of the most important health necessities. It is endorphins, the hormones which affect the
PAGE 75
pleasure center of the brain. Consequently, contain flavonoid glycosides and terpenoids
Gamma Oryzanol is trigger for the elevation are are used pharmaceutically for memory
of mood levels. It also has antioxidant powers enchancement, to treat dementia, to improve
and is said to be stronger than vitamin E in the blood flow and even to ease the symptons
the elimination of free radials from the body. of tinnitus.
For bodybuilders, it has become popular as a
strength booster along with being a weight loss For the athlete, ginkgo biloba is good for
aid and helpful for post workout recovery. enhancing oxygenation and it supports the
heart and promotes healthier blood circulation.
Gamma Oryzanol comes in liquid forms for Research on ginkgo biloba has been extensive,
drinking as well as capsules and tablets. and is considered to be something of a modern
miracle remedy.
75. Garlic
Ginkgo Biloba absorbs into the body very easily,
Garlic is a food, a spice and one of the most and is consumed either in the form of tablets
versatile natural medicinal plants that there is. or extracts.
Officially called Allium Sativum L, it is a part of
the onion family and it is grown in most parts 78. Ginseng
of the world.
The Ginseng is an Asian perennial plant and is
Garlic has been found useful for helping to traditionally used in Chinese and other Oriental
maintain proper cholesterol levels, and keeping medicines as a stimulant, an aphrodisiac, and
the blood vessels elastic, which usually harden in the treatment of diabetes. As an herb, it is
during the aging process. widespread and there are a number of varieties,
It is also known to help with cardiovascular but it is always the root of the plant that is
health as well as helping to maintain a healthier considered the usable portion.
blood pressure. Little research has been done
into garlic as a supplement, and there is little Ginseng performs so many functions and it is
regulation into the capsules or tablets that are as popular for bodybuilders as for the general
available. public. It helps to elevate mood and increase
energy as well as being a regenerator after
76. Ginkgo Biloba strenuous workouts. Ginseng also contains
properties that help to increase the efficiency of
The Ginkgo Biloba tree is also known as a the immune system. That it also helps the body
maidenhair tree, and it is a very unique species adapt to higher levels of stress and increases
with no close living relatives. in fact, it has its endurance also makes it a popular supplement.
own division in plant classification. It appears It is widely available in capsule or tablet form
to produce a fruit like substance, but it is really and seems to have no detrimental side-effects.
a seed that has a hard shell and a soft fleshy
section inside. The extracts of ginkgo leaves
PAGE 76
79. GKG Scientifically, there is research indicating

that Glucosamine Sulfate plays a role in the
GKG is a dietary supplement, which was lubrication of certain cartilage, and it does
designed for weight training athletes. It is this by increasing production of more synovial
basically a product to increase cell production fluid. Glucosamine Sulfate definitely aids in
and enhances the ripped and muscular look keeping the joints of the body to move more
so sought after. It is a free form amino acid smoothly. For athletes and bodybuilders, it is
and exists in the muscle tissue. GKG is a a beneficial supplement because certain joints
combination of the glutamine precursors, are often overused. Glucosamine Sulfate helps
alpha-ketoglutarate and taurine. to cushion them along with helping to keep
them lubricated.
The benefit of GKG is that is helps the muscle
cells preserve the alpha-ketoglutarate and Primarily available in tablet form, Glucosamine
taurine, both of which are critically important to Sulfate has no known side-effects.
protein synthesis and muscle growth. GKG helps
the transport of amino acids and increases the 81. Glutamine
efficiency of the synthesis that is so needed in
muscle development. In strength training, the Glutamine is the most abundant free amnio
opposite is usually the effect, and GKG helps acid in the body, and it is one of the few amino
to rebalance the body. Traditionally used as a acids that directly cross the blood-brain barrier.
post workout supplement, GKG replenishes and It circulates in the blood as well as being stored
restores the key amnio acids, and decreases in skeletal muscles. It is found in beef, poultry,
the likelihood of water retention, which flattens eggs, dairy products, wheat, spinach, beets,
the muscles. cabbage and parsley.
GKG is a natural supplement as all of its Glutamine is a popular supplement because

nutrients are found in food sources, and it is it is in such demand throughout the body -
often combined with creatine or HMB for fullest especially by bodybuilders, who deplete their
effect. It can be found in powder as well as glutamine levels during intensive workouts.
power bars. Glutamine is a cellular fuel for the immune
system so keeping its level up during training
80. Glucosamine Sulfate can be important for minimizing the breakdown
of muscle tissue. It can also improve protein
Glucosamine Sulfate is a type of glucosamine, metabolism. For bodybuilders, even a small
and is a molecular building block helpful in supplement of Glutamine can be valuable to
the maintenance of joints and their flexibility. keep muscles building rather than diminishing
When glucose combines with an amino acid, it them, and it helps in other places in the body
becomes an aid in building cartilage and also by creating a healthier immune system and
helps in maintaing connective tissue. with the transportation of nitrogen.
PAGE 77
Available in powder and tablet forms, Glutamine GPLC also has very good antioxidant effects
is a valuable supplement, but should not be especially against superoxide radicals. As a
confused with L-Glutamine. supplement, it acts as an energy producer
in the transport of fatty acids and as waster
82. Glycocyamine remover from the mitochondria, the part of
the cell known as the power plant for the body.
Glycocyamine is a metabolite of glycine in Another attribute of GLPC is that it maximizes
which the amino group is converted into the muscles by compensating for the the
guanidine. It is a precursor of creatine, and reduced amount of oxygen they receive during
used as a supplement. While creatine is a heavy workouts. It adds to better blood flow,
powerful substance, not everyone responds to and limits the amount of lactic acid build up.
it equally and that has been a concern amongst
bodybuilders. It is available in capsule, tablet or powder form.
Glycocyamine study is a result of that disparity, 84. Guanidinopropionic Acid

and it has been found that the compound can
be converted in the liver into the much needed Guanidinopropionic Acid is a synthetic
creatine. Glycocyamine works for almost supplement that is known to increase insulin
everyone as opposed to creatine, and it provides sensitivity and cell volumization in animals. It is
several important functions. It can volumize a creatine monohydrate analogue and is often
the muscles and without any bloating usually a common ingredient in products containing
caused by creatine. In many supplements, it is creatine monohydrate.
added to creatine rather than taken separately.
This serves to keep the body from depleting Because it is capable of regulating insulin
creatine production in the liver. It is also good function, it triggers the body to make new
for for detoxing the body of homocysteine. It muscle from protein in the diet. It is an aid post
is an amazing nutrient when combined with workout in repairing muscles. It is useful to
others. It is popular and somewhat necessary athletes in a number of ways beyond promoting
that it be taken in combination with betaine, insulin functions. It can promote weight loss,
and there are a number of products on the increases the body’s creatine uptake, and
market that provide this. makes muscles appeared more prominent or
popped. It works by causing the body to use
83. Glyco-Carn (GPLC) more creatine, but does not help the body
create it. It is most often found in compound
GPLC stands for Glycine propionyl-L-carnitine. products rather than as a lone supplement.
It is a molecular bonded form of propionyl-L-
carnitine and amino acid. It is considered a
good supplement for increasing muscle mass
including the heart muscle.
PAGE 78
85. Guggulsterones Beyond its ability to protect the immune

system, it is also consider a good weight loss
Guggulsterones is a plant steroid, and is found aid.
in the resin of the guggul plant.
It is an herb called Commiphora Mukul and is Gynostemma is a part of many supplemental
grown primarily in India. Its resin has been used compounds.
as a part of Indian medicine for thousands of
year and exhibits some interesting effects on 87. Hawthorne Berry
the human body.
The Hawthorne Berry is an herb originating in
The steroid is excellent for weight loss because the Mediterranean. It is sometimes known as a
Guggulsterone directly effects the thyroid May Day flower, Haw or White Thorn and has
through enzymatic mechanisms, and at full been used in ancient medicines for thousands
effect causes the body’s temperature to of years. It is also legend in celtic folklore as
rise and perspiration to occur. This happens well as in Greek and Roman medicinal practices.
because the thyroid is stimulated and it begins It was thought to be good for fertility, but in
to produce more hormones like thyroxin, and modern supplemental medicine, its properties
this in turn has a big effect on metabolism. The are important to cardiovascular functions.
net result is burning more fat. Another effect
is on the complexion and it seems to work well The Hawthorne Berry is an excellent course
for the skin also as a result of the thyroid. With of vitamin C, glycosides, proanthocyanidins,
Guggulsterones, it is important to buy only saponins, tannis, and flavonoids. Because of its
the purest extracts as poorer quality versions ingredients, it is often used for weight loss and
produce little or no effect. Many Guggulsterones to strengthen the heart muscles by supplying
of an inferior quality will appear yellow in color additional oxygen to the muscle. As an aid to
when the powder should be brown. lower cholesterol levels as well as reducing
water retention, it has become a very popular
86. Gynostemma herb in modern society.
Gynostemma is similar to ginseng, and is a The Hawthorne Berry extract is commonly

Chinese herb. It acts as a super oxidant, and found not only in capsule form but in many
boosts the immune system by increasing the supplemental compounds.
number of red blood cells. It also helps the
digestive system via the liver functions, where 88. HMB
it assists in oxidating liver cells.
HMB stands for beta-hydroxy beta-
For athletes, Gynostemma can aid in the methylbutyrate, and it is a metabolite of the
effects received from overtraining. It protects essential amino acid leucine and is synthesized
the immune system from stress, and can add in the human body. It was developed as a
more strength and endurance to the body. nutritional supplement to aid in building body
PAGE 79
mass and to decrease muscular breakdown. 90. Hordenine

In nature, it is commonly found in grapefruit,
alfalfa and catfish and is often Hordenine is a phenylethylamine alkaloid with
sold as calcium salt. antibacterial and antibiotic properties, and it
stimulates the release of norepinephrine in
HMB plays an important role for many athletes mammals. It is produced by various species of
in the synthesis of muscle tissue because it cactus as well as in some grains and grasses.
seems to burn fat along with building muscle in
direct response to exercise. For all of its properties, it has become known
While no one is really deficient in HMB, the primarily as a weight loss aid because of its
addition of it to a diet can help strength building, ability to stimulate norepinephrine release.
and trimming of extra fat. Norepinephrine is a hormone that energizes
the body. It is lipolytic and frees lipids from
HMB is available in pure form as capsule or adipose tissues. When this happens it creates
tablets. energy, which in turn, burns more fat. It is one
of the more effective weight loss supplements
89. Hoodia Gordonii because it seems to reset the body’s set-point
for weight, and when this happens the weight is
Hoodia Gordonii or Asclepiadaceae is a type of not only lost but stays off. It slows the digestion
milkweed that grows in Southwestern Africa, of food and makes it easier to lower the overall
and has only been on the Western market caloric intake because of a feeling of fullness.
for a few years. Long used by African tribes
for suppressing hunger along with increasing Hordenine is available as a part of many weight
energy levels, it is now popular as a weight loss loss recipes.
supplement.
91. Humanofort
Research says that Hoodia Gordonii works by
sending messages to the brain that tells the Humanofort is extracted from the embryos of
brain that the stomach is full - even when it chickens and is a peptide. It is a string of amino
isn’t. When compared to sugar, which works in acids that exhibits qualities of building strength
much the same way, it is thought that Hoodia is and mass. As a supplement, it is increasingly
thousands times more powerful with the same popular for older bodybuilders and weightlifters
type of signals. So, it basically helps with food for increasing the levels of hormones.
cravings. A large part of the weight loss battle.
For strength training and building muscle, the
Hoodia comes in pure form as capsules or proper level of hormone production is paramount
tablets and is also a part of many weight loss in importance, and Humanofort helps with that.
mixtures. It also helps support the immune system and
creates an environment within the body where
muscles can be built more easily. It also helps
PAGE 80
support an healthy immune system, acts as proteins without having to drink mixtures of raw
an antioxidant, and supports the production of eggs and milk. It is broken down into peptides,
normal testosterone levels. which makes it of less bulk and can be much
more rapidly digested. It is the type of protein
Humanofort comes in pure form as capsules that works toward muscle building and losing
and is also an ingredient in supplemental weight, and is a good means of recovering more
compounds. quickly from strenuous workouts. It manages to
hasten muscle repair, provides the type amino
92. Hyaluronic Acid acids that build muscles, and is easy to digest.
It comes in many forms including powder and
Hyaluronic Acid or Hyaluronan is an anionic, power bar type snacks.
non-sulfated glycosaminoglycan that is widely
distributed through out the connective, 94. Inosine
epithelial, and neural tissues. It is essentially a
protein that is a natural occurrence in the human Inosine is a nucleoside formed when hypoxathine
body. It is primarily located in the synovial joint is attached to a ribose ring via glycosidic bond.
fluids, the eyes and the heart valves. Hyaluronic Inosine has long been tried as a supplement
Acid is a primarily component of cartilage. to improve athletic performance, and it does
have neuroprotective properties that are used
Since one of Hyaluronic Acid’s biggest in spinal cord injuries due to its abilities to
functions is to lubricate and cushion the joints, improve axonal rewiring.
it is important to all athletes. It acts as an
antioxidant as well as acting to retain water. For bodybuilders is can have a positive effect
Since hydration is so important to muscle on the amount of physical strength and energy
growth and the immune system, supplementing produced during exercise, and is considered
via Hyaluronic Acid is now popular. It can help a good supplement for training. It helps the
eliminate some of the additional stress that is body to carry more oxygen without affecting
caused to the joints from heavy workouts. the lungs. It also helps to form ATP, DNA, and
RNA, which are the building blocks of the body.
It comes in pure form as well as being a
component in many supplemental compounds. It comes in pure form as well as being an
additive to other supplements.
93. Hydrolyzed Whey Protein Isolate
95. Inositol
Hydrolyzed Whey Protein Isolate comes from
Whey protein, a liquid that is a by product of Inositol is a vitamin from the B-complex family,
cheese production. When it is hydrolyzed, the and is found in beans, nuts, cantaloupe, oranges
protein is easier to absorb and they are less and wheat bran. It is a simple carbohydrate
allergenic than other forms of whey. and works in a variety of the body’s metabolic
processes.
Hydrolyzed Whey Protein is a way to increase
PAGE 81
Inositol helps the body to form cell membranes companies producing their versions of the
and for the proper functioning of cells. It also supplement.
helps in the transmission of nerve signals and
to transport lipids. These things work toward While Ipriflavone works well on its own, it is
helping the muscles contract more and also to also popular to use it in stacking with protein
use body fat as fuel during workouts. Inositol supplements. It comes in pure form as
also aids in controlling both cholesterol levels capsules as well as an additive to combination
and estrogen levels as well as assisting the supplements.
brain cells, the intestines and the eyes.
97. Iron
Inositol comes in pure forms as capsules and in
powder form as well. Iron is a mineral essential to nearly all known
organisms. In cells, iron is stored in the center
96. Ipriflavone of metalloproteins and is an essential part
of blood. Iron is possibly the most abundant
Ipriflavone is a synthetic isoflavone that is element on earth and is essential for humans.
used to inhibit bone resportion, to maintain Its primary role is as an oxygen carrier within
bone density, and to prevent osteoporosis in the protein hemoglobin, and iron allows a
post menopausal women. For bodybuilders, it binding characteristic, which help the red
is used much like creatine to increase muscle blood cells transport oxygen to various tissues.
mass, strength and energy. Numerous enzymes in the metabolism process
Ipriflavone is a newer answer to anabolic require iron to perform their duties and a lack
steroids, which had many detrimental side of iron results in any number of deficiencies
effects like salt retention, behavioral issues that can be critical to health.
such as aggression, anxiety and depression,
and a multitude of problems in the organs Since only about 5 to 10% of the iron
of the body. Coming from the flavone family, derived from diets can be absorbed into the
Ipriflavone produces many of the same body, supplementing iron is common. This is
qualities that anabolic steroids did, but without especially true for female athletes.
the side effects. Ipriflavone works to increase
lean mass, reduce body fat, maintain good Iron is found in many meats and vegetables
cholesterol levels, prolong endurance, and work but is also plentiful as supplements. It can
to let the body use more oxygen. Ipriflavone come in many forms, and the ones easiest to
works by increasing protein synthesis, lowering absorb are ferrous succinate. Iron also comes
cortisol levels, and making recovery from as hydrolyzed protein chelate that is called
exercise quicker. As a supplement, Ipriflavone ferritin. In the diet, red meat along with fish
is relatively new and more and more research and poultry are excellent sources. Supplements
is being done on it, but tests do confirm its come in the form of liver tabs, capsules, tablets
positive powers and its safety. It is a big aid and powder and are additives into many more
in building lean muscles and there are many generalized nutritional compounds.
PAGE 82
98. Kre-Alkaline 100. Lecithin
Kre-Alkaline was created as a synthetic Lecithin is a generic term used to describe

creatine, and while it has the same benefits a compound , which is primarily fatty acids
as creatine, it has none of the side effects of and choline. It is considered a phospholipid,
creatine monohydrate usage. and they are responsible for providing a
protective shield around cells and giving them
These changes in creatine are due to the way a framework. Lecithin works to supply choline
it is manufactured. The manipulation of the PH to the cells and is useful for the movement of
level during processing, and helps the body fats in and out of their structure.
absorb more in the form of Kre-Alkaline than
in regular creatine. There is also research that Lecithin is helpful in processing fat faster
proves there is less water retention and there and better as well as working to improve the
is less build up time for the creatine to work functions of many basic organs.
within the body. For athletes, it can help to
create more muscle mass while strengthening Lecithin is found in many animal proteins like
the immune system. pork, lamb and beef but it is also found in egg
yolks, soybeans, wheat germ, peanuts and
Kre-Alkaline comes in many forms but primarily oatmeal. In supplement form, it is available in
as capsules or tablets. capsules, tablets, granules and powders and is
99. Krill Oil a component of many mixtures.
Krill oil is made from Euphoria Superba, which 101. Lycopene

is a tiny shrimp like species found in Antarctic
waters. The oil consists of three components: Lycopene is the red carotene and carotenoid
Omega-3 fatty acids, Omega-3 fatty acids pigment and phytochemical, which is what gives
attached to phospholipids, and astaxanthin, tomatoes and other fruits and vegetables their
which is an antioxidant. colors. It is found in tomatoes, watermelon,
grapefruit and papaya amongst others.
As an antioxidant, krill oil is effective in
protecting the body’s cells from free radicals and For the human body, lycopene and carotenoids,
the damage they can cause. Many antioxidants in general, are important to biological
work but cannot cross the blood-brain barrier, coloration. It is present in the lungs, prostate,
which krill oil can do, and it protects the eyes, colon, liver and adrenal glands and it has
the bran, and the nervous system from free been found to possess antioxidant properties.
radicals. Krill oil has no after taste and contains Research into lycopene has found that lycopene
higher amounts of astaxanthin than even fish containing foods can aid in cancer reduction,
oil due to the algae type that krills feed on. in cardiovascular disease and in macular
Krill oil comes in capsule form as well as being degeneration. Since only certain plants and
a part of many protein mixtures. microorganisms such as bacteria, fungi, and
PAGE 83
algaes, can manufacture carotenoids, it is crop and a medicinal component in India, West
necessary to either include lycopene through Africa and Central America.
diet or supplements.
It is the pods of the Macuna that contain
As a supplement, Lycopene is available in mucunian and serotonin, and the effects are
many forms. It can come pure in soft gel or similar to dopomine. For bodybuilders, Macuna
capsule form as well as a component of dietary can help to increase the production of the
compounds. Human Growth Hormone, and that can lead to
building leaner muscle and breaking down fat.
102. Maca
Macuna is available in a number of forms from
Maca is a shortened term for Lepidium Meyenii, pure in capsules or as an additive in more
which is an herb originating from the higher complex nutritional compounds.
elevations of the Andes in Peru and Bolivia.
While eaten as a root vegetable, it is more 104. Magnesium
known for its use as a medical herb. It is similar
in appearance to the turnip. The ions of magnesium are essential to all living
cells, and it is needed for over three hundred
Known as something of a miracle product, biochemical bodily reactions. It contributes to
Maca is especially known for its properties that such essential functions as keeping a heart
contribute to healthy sexual functions, but it beat steady, bones strong, and greatly aids
can also create more energy, give athletes more in keeping both muscles and nerve functions
endurance, and provides an overall feeling of normal.
well-being. It is rich in amino acids, vitamins
and minerals and is considered to be one of Magnesium is found in small quantity in many
the most beneficial supplements available on green vegetables such as spinach, whole
today’s market. As with any adaptogen - like grains, seeds and nuts and for athletes, the
ginseng - it takes a gradual build up to affect amount that food can provide often isn’t
its full strength and properties. Taking it over a enough and supplements can become a way of
long term provides the full benefit. adding more to the diet. Magnesium deficiency
is common in diets, and a further depletion of
Maca is widely available in capsule, powder and it can be caused by gastrointestinal problems
extract forms. like vomiting or diarrhea.
103. Macuna While not a absolute necessity, many

bodybuilders take Magnesium in the form of
Macuna is officially Macuna Pruriens, a legume tablets or capsules or as a part of nutritional
coming from the tropics. It is commonly known compounds.
as a velvet bean or cowitch amongst many
other more regional ones. It has been a forage
PAGE 84
105. Manganese 107. MCT

Manganese is an essential trace nutrient in
all forms of life. The human body uses it in Medium Chain Triglycerides, or MCT, are fatty
many ways including energy production. It is acid esters of glycerol. MCT oil is a combination
important for the way the body’s oxygen deals of caprylic and capric fatty acids and are fatty
with toxic effects due to superoxides. acids that are the most digestible by the body.
The superoxide dismutase enzyme is essential Since fat molecules are form in chains, it is good
in mitochondrion health and magnesium helps to note that the medium chains are easier to
to support the process and in turn, keeps oxidant digest than the longer chains, which are more
levels in check. Magnesium also supports calorically dense in nature. They simply contain
proper skin, cartilage and bone growth and less fat molecules than the long chains. They are
maintenance and health. It plays a key role in similar to the way carbohydrates are digested
the digestion of fast, carbs and protein through but encourage a caloric burn off at a great rate.
its support of digestive enzymes. Manganese is That means, they are excellent for fat burning,
found in leafy green vegetables as well as some muscle energy, and even for the production of
legumes, blueberries, pineapple and nuts. adenosine triphosphate. Endurance athletes
especially benefit from MCTs as a supplement
Manganese can be found in many forms of as do bodybuilders since they aid in being able
nutritional compounds as well as in a purer to increase caloric intake without adding more
form. body fat.
106. Mangosteen In a regular diet, MCT is obtained from butter,

palm oil, and coconut oil, and these are a much
Mangosteen is a fruit from a tropical evergreen healthier alternative to saturated fats. In other
tree, and originally comes from Indonesia. nutritional supplement form, MCT is available
It has found uses not only as a food but in in chewable forms or as powder.
traditional medical practices as well.
108. Melatonin
It may be an exotic fruit, but it has the same
kind of anti-oxidant effects as the pomegranate. Melatonin is produced in the pineal gland of the
Xanthones are the most useful part of the brain, and has a direct correlation to the body’s
mangosteen’s chemical composition. They circadian rhythms. The melatonin produced by
are active plant phenols that can locate and the gland acts as a signal to regulate the sleep-
eliminate free radicals. awake cycle by chemically causing drowsiness
These Xanthones are also being researched and by lowering the body’s temperature.
for additional properties and their potential
for anti-disease effects. Mangosteen comes in While used by many as a natural sleep aid, it
forms from capsules to juice drinks. is also useful in combating jet lag by allowing
the body to get the sleep cycle back in sync.
PAGE 85
It also has certain antioxidant properties and 110. Micellar

considered a benefit to the immune system in
general. Micellar casein or Casein protein is an extremely
rich protein that digests very slowly, making it
Melatonin supplements come primarily in tablet a nutrient for the muscles that lasts and lasts.
or capsule form and are made from plant and This form of casein protein is able to provide
animal synthesis, and vary in their purity. the body with a steady stream of amino acid for
a number of hours have having been ingested.
109.Methoxyisoflavone It is a casein found in milk and is separated
by a filtration system where no chemicals are
Methoxyisoflavone is an anabolic compound used. Because of this processing, it retains the
comprised of ipriflavone and methoxy. amount of bioactive milk peptides that are so
As a combination, they are relatively new to the good for the immune system, and that also
supplement market. They are noted for being help build muscles.
a replacement for anabolic steroids, which
inserted so much testosterone into the body. Another benefit of Micellar casein is that is
helps to prevent muscle breakdown because
Methoxyisoflavone is a non-hormonal anabolic it releases so slowly and so steadily over a
and anti-catabonic compound, and it is known long period of time. It is a natural type of time
to increase the synthesis of protein. It also release.
aids in the recovery from strenuous exercise,
which is what makes it of interest to athletes. Micellar casein is widely available in powder
Additionally, it works to increase lean muscle form.
mass according to recent studies. By being able
to work through different metabolic pathways, 111. Milk Thistle
it makes sense that ipriflavone and methoxy
would be stacked together for greater impact Milk Thistle comes from a flowering plant
and there are no androgenic side-effects. They from the daisy family, and is native to the
are a good combination for those wishing to Mediterranean region as well as North Africa
create lean muscle and the compound is safe and the Middle East. For more than 2000 years,
for both men and for women. the Milk Thistle seed has been used to treat
chronic liver disease or to protect the liver
Methoxyisoflavone is often found with a protein against toxins.
addition because it seems to work more
extensively and more quickly when combined Milk Thistle contains flavonolignands, which are
with it. It is found in pure form as capsules and responsible for its antioxidant powers.
in stack compounds too. While it has always been an aid in enhancing
liver health, it is now used by athletes who
take other supplements that can take a toll on
the liver. When taking a number of different
PAGE 86
supplements, the synergism that results can MSM is also a key component in collagen,
place stress upon the liver, and Milk Thistle which helps to form cartilage, and that’s
works to build new liver cells and enhance the where it becomes of interest to athletes. Often
liver’s recovery processes. compared to glucosamine and chondroitin as an
It has bee shown to be particularly effective aid against osteoarthritis, MSM is undergoing
after taking courses of anabolic steroids, testing to determine its real value, but it is sold
thermogenics, or pro-hormones. as a nutritional supplement. It is predicted by
scientists to be effective against various types
112. Momordica of arthritis and any condition that involves the
degeneration of connective tissue.
Momordica is a genus of fruit coming from the
Cucurbitaceae family. It is native to Asia, Africa 114. Myostatin Blocker
and Australia and is also referred to as bitter
melon. While a traditional Chinese remedy for Myostatin is a member of the secreted TGF
colds, it is now thought to have antibiotic and beta protein family, and is also known as a
antiviral properties. growth differentiation factor. It is a protein that
regulates how much muscle is produced.
In more modern medicine, Momordica has been For athletes, it is of interest because scientific
used to treat ailments such as diabetes and research has found that when Myostatin is
indigestion because of its insulin like molecules. blocked or minimized in the body, more muscle
It helps to remove glucose from the bloodstream mass is developed.
as well as act as a scavenger of free radicals.
For bodybuilders, it can act as a supplement to There are now protein supplements called
release insulin when carbohydrates in the diet Myostatin Blockers that can lead to double
are lower. That means that if carbohydrate intake the muscle growth by blocking Myostatin’s
is lower for dietary reasons, the Momordica can activities. Myostatin Blockers are found in
provide the same type of protein synthesis and various supplements.
muscular hypertrophy but without the simple
carbs. Momordica is found in capsule and 115. NAC
powder form.
NAC, or N-Acetyl Cysteine, is known as an
113. MSM antioxidant. It is derived from L-Cysteine and
is considered more stable. NAC is not found in
MSM, or Methylsulfonylmethane, is a natural the diet like L-Cysteine and comes only from
source of sulfur. All living organisms contain it dietary supplements.
in fluid and in tissues. It is pure and is non-
metallic, non-toxic, and completely organic, As with any good antioxidant, NAC scavenges
and appears many places in nature. Sulfur itself the body for free radicals, and can boost the
is found in all parts of the body from enzymes immune system by acting as a glutathione
and tissues to hair and joints. precursor. In natural metabolism, there can often
PAGE 87
be oxidative damage. NAC seems to work best 117. Nitric Oxide

ridding the liver of heavy metals, and protecting
it against damage from acetaminophen use. It Nitric Oxide is a chemical compound and an
has also gained support for being effective in important signaling molecule in the body of
the treatment of bronchitis because it has the all mammals, including humans. It is a free
ability to breakdown mucous more quickly than form type of gas produced in the body, and
over the counter cold remedies. For athletes it is this gas that acts as conduit for cells to
who use steroids, NAC is good for post workout communicate with one another. In order for
periods due to its ability to lower liver enzyme this gas to be produced, enzymes break down
levels, and restore proper functions. Arginine, an amino acid.
116. Niacin While the effects of Nitric Oxide have

been scientifically debated, its benefits to
Niacin is also known as vitamin B and nicotinic bodybuilders is very solid in it s ability to help
acid, and is an organic compound. In energy add muscle. NO can do many things. Included
production, it is essential for healthy nervous are increasing the blood flow, which delivers
system functions as well as for cardiovascular more nutrients to the muscles,
health and the immune system. and releasing the gonadotroptin hormone as
well as adrenalin. A lack of nitric oxide can
Niacinamide is another form and is more manifest itself by extreme fatigue and physical
common in dietary supplements, and is also weakness.
more easily found in foods. The difference is
that niacin can produce a flushing effect on the Several companies make version of Nitric
face and neck when taken in full dose - non Oxide, but it is most commonly found in protein
time released - and Niacinamide does not. Both powders that are supplemented with amino
are involved in reactions inside cells and help acids, including arginine.
to transport the enzymes that break down fats,
proteins and carbs. It removes triglycerides 118. Octacosanol
from the bloodstream and tissues.
Octacosanol is a straight-chain aliphatic fatty
Niacin is available in capsule or tablet form, but alcohol that comes from the waxes of particular
is also available in many foods such as most plants. It is found in eucalyptus, many forage
meats, avocados, tomatoes, leafy vegetables, and cereal grasses, and legumes. It is insoluble
nuts, whole grain products, mushrooms and in water.
brewer’s yeast.
Octacosanol is of special interest to athletes
because it increases the body’s ability to use
oxygen during exercise, which in turn, increases
endurance. Octacosanol has a high vitamin E
content, and is therefore a good antioxidant.
PAGE 88
It also protects muscle tissue and DNA from 120. Olive Leaf
damage. Octacosanol also improves muscular
strength by preventing the build up of lactic Olive leaves have been used in traditional and
acid. ancient medicine for thousands of years, and
there is enough research and medical evidence
Octacosanol is available in many energy tablets, to show its worth as a natural antibiotic and
as an additive in many powders and mixtures antitoxin.
along.
It is a separate element from olive oil, and the
119. OKG leaves have their own significant value.
There are active fractions called oleuropeins
OKG, or Ornithine alpha-ketoglutarate, is a that show amazing antibacterial and
salt formed as a result of the combination of antimicrobial functions. This part of the olive
ornithine and alpha-ketoglutarate. Medical tree is capable of detoxifying the body by
studies have concluded that OKG is capable ridding it of bacteria and vruses, while directly
of preserving muscle protein synthesis while stimulating the immune system. It is supportive
sparing nitrogen. of the actions of white blood cells. Although
it has never been understood precisely how
As a supplement, OKG works according to the the olive leaf works its wonders, it is thought
metabolic situation. It can decrease muscle to be beneficial in the treatment of athletes
protein, but the effect may not be from OKG foot, jock itch, hypertension, yeast infections,
alone. Because OKG increases the levels of diabetes, lowering of blood pressure and even
plasma concentrations (arginine, leucine, the reduction of flu like symptons. For athletes,
glutamine, ornithine, proline, and isoleucine), it is especially good for boosting the immune
it may be their properties that have the system.
anabolic properties. For athletes, OKG may
help to increase growth hormones levels, and 121. Omega-3
it can help heighten the levels of glutamine in
the muscle cells. It is difficult to separate the Omega-3 fatty acids are essential to the body,
OKG enough from arginine and others to know and the body can’t make them so they must be
precisely whether it works or not. obtained through diet or nutritional supplements.
Essentially, Omega-3 are polyunsaturated fatty
It is known, however, to be a supplement worth acids and their name comes from the way they
an athlete’s consideration during dieting or are constructed by carbon-carbon bonding in
hard training. the Omega-3 position.
There has been a great deal of medical study

on Omega-3, and it is known to greatly effect
the cardiovascular mechanisms as well as brain
health. They are known to promote a healthy
PAGE 89
blood flow as well as circulation. Even the seed and wallflower seed.
FDA and Food and Drug Administration have Unlike Omegas 3 & 6, Omega-9 fatty acids
admitted that Omega-3 fatty acids may reduce aren’t classified as essential fatty acids
the risk of coronary disease. because they can be created by the body. The
body converts them from unsaturated fats.
Omega-3 fatty acids can be obtained through Omega-9 has to be combined with Omega-6 in
diet with foods such as oily fishes, hemp oil ad order for the to participate in the reactions that
flax oil. It is available in soft gel form and many form eicosanoids.
oils.
124. Oolong Tea
122. Omega-6
Oolong teas are from China, and are fermented.
Omega-6 is a family of unsaturated fatty acids. Aside from tasting good, Oolong has a long
They are known as essential fatty acids and history in traditional and ancient Chinese
get their name from being the first bond in medicine. The caffeine from the tea acts as a
the carbon’s spine for fatty acids. They are the stimulant for the nervous system, and makes
sixth carbon from the end, and interact with fat release into the blood stream as fuel.
Omega-3 fatty acids.
Thermogenesis is a part of how oolong works.
Omega-6 is generally classified as pro- In thermogenesis, when fat is being converted
inflammatory, but when it is used properly in the to energy, there is an increase in body
diet, it actually works as an anti-inflammatory temperature and excess fat is converted to
property. It can help bloating and cramps glucose and subsequently into waste. Oolong
associated with PMS, it helps to maintain can provide energy, and helps to burn off excess
healthy skin, hair and nails. Omega-6 and fat. Because of its caffeine content, it can also
Omega-3 need to interact with each other for a provide more mental focus. It stimulates the
proper balance and good health. Together, they brain, which also allows better memory function
effect the production of hormone messengers, and more focused thinking.
which are called eicosanoids. As well as being available in tea leaf form,
Oolong is also available in capsules and caplets.
123. Omega-9
125. Pantothenic Acid
Omega-9 fatty acids is from the same family
of unsaturated fatty acids that Omega-3 Pantothenic Acid is also known as vitamin
and Omega-6 come from, and are common B5. It is a water soluble vitamin, which is an
components of animal fat and vegetable oil. essential nutrient. It is critical to metabolism
The main component of Omega-9 is oleic acid, and the synthesis of carbohydrates, proteins
which is a good source of gamma-linoleic acid and fats. Pantothenic comes from the Greek
and is the main component of olive oil and other work meaning ‘from everywhere’, and it is true
monounsaturated fats. that Pantothenic is found in nearly every food.
Omega-9 is also found in rape seed, mustard It has higher amounts in whole-grains, eggs,
PAGE 90
meat, and legumes. the brain alert.

Pantothenic Acid is also involved in the Look for Phenylalanine in specific protein
production of red blood cells, and in the supplements.
making of ATP, which is responsible for the cell
acceleration of the body. It creates energy. 128. Phenethylamine
For bodybuilders, it can help sustain the energy
needed for heavy or long workouts. Phenethylamine is an alkaloind and monoamine
compound. In the central nervous system,
Since much B5 is obtained from diet, there is it is believed to act as a neuromodulator
usually little reason to use supplements, but it or neurotransmitter. It is biosynthesized
is available in capsule form. from phenylalanine through enzymatic
decarboxylation. It is found in mammals, but is
126. Phenibut most famous for being found in chocolate.
Phenibut is the shortened name for beta-pheyl- Phenethylamine helps to promote and maintain
gamma-aminobutyric acid. It was discovered mood, concentration and mental alertness.
in Russia in the 1960s and was sold as a It also promotes energy. As a supplement, it
neuropsychotropic drug to tread anxiety and is most often sold as a mood regulator and
insomnia. It has the capability of passing the weight loss aid. Unfortunately, there is a lot
blood-brain barrier. of Phenethylamine in chocolate, but it doesn’t
reach the brain as well as the supplements do.
It has a high level of GABA, which is a
neurotransmitter and which is necessary for It comes in powder, capsules and tablets.
sleep. It is a source of relaxation and improves
mental health. Phenibut is popular with athletes 129. Phosphatidyl Serine
because it relieves stress.
Phenibut is available as a powder or a capsule. Phosphatidyl Serine is a phospholipid
component, which is made up of amino acid
127. Phenylalanine L-serine and a lipid molecule. Present in the
cells of all animals and all plants, it comes
Phenylalanine is an amino acid, and is found from the cerebral cortex of cattle, from
naturally in the breast milk of mammals. soy beans, lecithin, or from egg yolks. As a
It converts into dopamine, which is a primary nutritional supplement, it comes from plants
signaling molecule of the brain, and effects the as a precaution from any disease that could be
pleasure center of the brain. transmitted by cattle.
It’s effect is not dramatic, but when combined As well as acting to improve memory and
with other supplements like fat burners or cognition, especially in older people, it is of
energy products, it can help maintain a healthy interest to athletes because it speeds up the
appetite and good frame of mind while keeping recovery process after working out. Phosphatidyl
PAGE 91
Serine also seems to prevent muscle soreness 131. Policosanol

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

levels and motivational levels.
Potassium is a mineral that is necessary for all
living cells. The Potassium ion is necessary for It comes in pure capsule form as well as
the function of cells and is found in all animal being a component of several protein or other
and plant tissues. Plants and fruits have a very compounds.
high content of it.
135. Prickly Pear Cactus
Potassium is important to the nervous system,
and helps to control brain functions, the heart The Prickly Pear Cactus or Opuntia is the paddle
beat and other critical processes. Therefore, shaped cactus known all over the Southwest
it is important in maintaing a healthy blood and Western States of America. It has been
pressure, and as a pivotal element in how used for medicinal purposes in traditional tribal
nerves fire. For body builders, it can aid in the medicine for hundres of years.
contraction of the muscles, and can help reduce
muscular soreness. It is a critical supplement Prickly Pear Cactus contains a range of alkaloids
when diuretics are used as it helps regulate as well as antioxidants, primarily betanin and
water balance and the synthesis of proteins. indicaxanthin. It has seen use in the treatment
of diabetes as well as a remedy for severe
SInce fruits contain so much potassium, alcohol hangovers. The flavanoids in the cactus
it is necessary to be careful when adding are responsible for healthy enhancing benefits
supplements to a diet. Potassium can have side like having more energy, less post workout
effects if dosage is too high. Avoid diarrhea, soreness and stress, and a faster recovery
upset stomach, vomiting and flatulence by after training.
keeping dosage within reason.
It is primarily found in stacks and other
134. Pregnenolone supplemental mixtures.
Pregnenolone is a steroid hormone, and is made 136. Progesterone

from cholesterol by cellular mitochondria. It is
found in tissues of the nervous system and in Progesterone is produced in the ovaries,
areas like the adrenal glands, the retina, the the adrenal glands, and in the placenta
brain, the testicles, the ovaries and the skin. during pregnancy. It is a hormone. In the
endocrine system, the corpus luteum secretes
It is a naturally produced hormone and is progesterone as a foe of estrogen.
primarily produced in the adrenal gland. For
athletes, it is used as a booster for hormones, Supplementing progesterone is good for
but it can also act as an aid for the immune women’s joint functions and prevents water
system. It can improve energy levels, combat retention and bloating. It also calms estrogen
stress, and improves sleep quality. While it is levels as well as being an excellent conditioning
PAGE 93
supplement for the skin. Medical research is fatty acids, and other familiar compounds, and
also showing that progesterone may be of use it’s principal biological activity is a phytosterol
in brain damage as well as multiple sclerosis. compound known as beta-sitosterol. There
is much medical research taking place on the
Progesterone supplements can be natural true effects of Pygeum.
or synthetic. While natural progesterone is
considered free of adverse side effects, the It is generally found in health food stores, and
synthetics are not. is sold as a liquid or in compound mixtures.
137. Pycnogenol 139. Pyruvate
The use of pycnogenol as a supplements is Pyruvate is a natural part of metabolism,

recent to North America, but it has been used in and is made when there is digestion of either
Europe for some years. It is a class of flavanols starches or sugars. It is a key intersection in
and is also known as Proanthocyanidin. several facets of metabolism, and it supplies
energy to cells. It can also be converted to
They type pycnogenol most used in supplements carbohydrates, to fatty acids, to alanine and to
is from a type of pine bark, but the substance ethanol. Pyruvate comes from pyruvic acid, and
is also found in apples, cocoa, grape seed, and with the addition of salt, it becomes pyruvate,
red wines. They all act as antioxidants, and are which is a more stable supplement.
valuable in the ridding of free radicals. They
are more powerful than vitamins C and E and For athletes, it can act as an aid in weight loss
also work to strengthen the blood vessels and because it burns fat, and it also stimulates
to improve the delivery of oxygen to the cells. energy. It works to enhance the transport of
protein and glucose into the muscle cells and
Find pycnogenol naturally through diet or as consequently, boosts performance. It can help
pure capsules. in muscle toning, cut, and energy.
138. Pygeum Pyruvate helps in the digestive process and

is found in many foods. Cheese, dark beer,
Pygeum comes from extracts of the bark from red wine and red apples are all sources. As a
the Prunus Africana, an evergreen indigenous supplement, it is found in pure capsule form
to several regions in Africa. It is considered and as an additive to many mixtures.
a herbal remedy, and is especially pinpointed
toward enlarged prostates.
There are several active ingredients in the

bark. Phytosterols, pentacyclic triterpenoids
and ferulic esters. Essentially, the bark
produces an oil with components like waxes,
PAGE 94
140. Quercetin it seems to have limitless abilities. Currently,

it is found in capsule form as well as being a
Quercetin is a flavonol, and is a plant derived component of many compounds.
flavonoid. Essentially, it is plant pigment and is
responsible for the color of a plant. It is found 142. Resveratrol
in red apples, red wine, tea, onions, blueberries
and others. Resveratrol is a polyphenol and is produced
naturally by several types of plants. It is found
Quercetin is considered to be an excellent in the skin of red grapes and is a constituent of
antioxidant, and scavenges free radicals in red wine in small amounts. Resveratrol is made
the body. Medical research also shows that it by chemical synthesis, and as a nutritional
has anti-inflammatory properties, and is being supplement is primarily derived from the
looked at for a wide range of other health Japanese knotweed.
benefits. While most people receive enough
Quercetin via food nutrition, supplements in Resveratrol is a part of what is called the
powder or capsule form are available, and are French Paradox or the belief that consumption
a good antioxidant source. It is also found as a of red wine contributes to better cardio health.
minor ingredient in many different nutritional It is also thought, but is scientifically unproven
and supplemental mixtures. that when it combines with other polyphenols,
it can sustain youth. It is known to be a good
141. R-ALA antioxidant, and that may be the reason it
promotes better cardiovascular health.
R-ALA is a form of lipoic acid and the purest
form of alpha-lipoic acid. It acts as a faux It is available in capsule form as well as being
insulin agent and helps the removal of sugar an ingredient in many nutritional mixtures.
(glucose) from the blood.
143. Rhodiola
R-ALA is necessary for energy production due
to its ability to break down glucose. By doing Rhodiola is a genus of the plant family
this, it breaks down carbohydrates taken in as Crassulaceae. It closely resembles the Sedum
food and makes sure they are used as fuel and plant, and is grown in high altitudes of the
not stored as fat. R-ALA is also a very potent Northern Hemisphere. The Rhodiola rosea
antioxidant. Combined with its abilities to help extract provides several functions - namely as
lose fat, it is now one of the most popular an adaptogenic. In essence, it helps the body
supplements on the market. adapt to stress.
Of the benefits from R-ALA, add that it seems Rhodiola promotes normalization actions
to help make the memory more acute, enables within the body, and makes it more resistant
your body to metabolize more efficiently, and to stressful situations. For athletes, it can
helps to maintain the levels of other antioxidants, be of benefit by stimulating the release of
PAGE 95
neurotransmitters like dopamine and seratonin 145. Rose Hips

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

incorporate some important uses for it. Notably
in the the fight against Alzheimer’s disease,
which is thought to be caused by low levels
of SAMe. As a sports supplement, it is known
to aid in liver health, cardiovascular health
and as a neurotransmitter. It can also help to
neutralize estrogen compounds.
PAGE 96
SAMe supplements are best in enteric coated in traditional Chinese medicine for thousands
tablets as its longevity, or lack thereof, can be of years and are considered one of the 50
an issue. It is available in this type of tablet fundamental herbs.
form as well as being an ingredient in some
protein mixtures. The Schizandra berry is an adaptogen, which
means it has the power to resist stress, and is
147. Saw Palmetto often compared to Ginseng for its powers of
detoxification. In Chinese medicine, it has been
Saw Palmetto is a type of palm plant, and its used to help support liver functions and for
extracts are very rich sources of fatty acids and hormonal balance. For athletes, it is primarily
phytosterols. It has been used in alternative thought of as a scavenger of free radicals and
medicine for many years. The sterols contained other toxins, and promotes natural resistance
in Saw Palmetto contain stigmasterol and beta- to mental and physical imbalances due to
sitosterol. toxins. It also promotes an ability to workout
longer and harder by fighting fatigue.
Saw Palmetto has seen use in both urinary
tract infection cures as well as showing 149. Selenium
beneficial effects on general prostate health.
For enlarged prostate glands, it is thought Selenium is an essential micronutrient for
that it can help to prevent the conversion of all animals. It functions as a trace element
testosterone into DHT, a major factor in the nutrient by being a cofactor for the reduction
growth of the prostate to uncomfortable sizes. of antioxidant enzymes (it helps to activate
Since most cases of an enlarged prostate is a these antioxidants) and also toward helping the
type of benign inflammation, Saw Palmetto as thyroid gland function.
a supplement has gained in popularity.
In food nutrition, it is found in chicken breast,
In supplemental form Saw Palmetto can be beef, oatmeal, whole eggs, brazil nuts, tuna,
purchased in several different options. Some pasta, cod, turkey and even white bread. While
are synthesized to phytosterols and others Selenium is considered a trace nutrient, there
to fatty acids so it is worth researching the is much research being conducted to determine
different options and what they accomplish. whether a deficiency in Selenium can lead to
cancer as well as the HIV virus. It can be a
148. Schizandra powerful supplement that has many many
applications.
Schizandra is a part of the Magnolia family and
is a creeping, woody vine found primarily in It comes in capsule forms and is a part of many
China and Japan. It’s Chinese name is wu wei mixtures.
zi, which means five flavor berry. It is at the
same time salty, bitter, sweet, sour and hot.
The berries of the Schizandra have been used
PAGE 97
150. Sesamin
Sesamin comes from the bark of Fagara plants

as well as from sesame oil. The use of Sesamin
is ancient in food flavoring, but it recently
has become an important and viable sports
supplement. Sesamin is essentially a lipd and a
fiber known as lignin.
Sesamin oils are thought to be a stimulant free

supplement that can aid in weight reduction,
and is known to be a good fat burner, muscle
builder, and performance enhancer. It is a
dense energy source and not only delivers
twice the amount of energy over protein and
carbohydrates, it helps to increase anabolic
hormone production in the endocrine system.
It can help to build muscles by boosting the
testosterone levels and can reduce cramps
after heavy workouts.
The newer products are made through

advancements in food processing technology,
and research is just beginning into how powerful
and helpful Sesamin may be in more ways.
PAGE 98

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ROB KING’S SPORTS SUPPLEMENT GUIDE

Bonus Chapter I: The Fitness Nutrition Info You Must

In closing please remember that this book, the recommendations

Also please remember I am not a science guy nor do I claim to be

The problem with the basics is that they aren’t Protein

Protein is made up of twenty different building

Rob’s Review Rob’s Recommended Proteins:

It always shocks me when people question me

Plain and simple, without protein you are not

When it comes to Protein Supplements there

Creatine 3. Improved Muscle Building Capacity: Plain

The benefits of omega-3 fish oils don’t stop at Multi Vitamin/Mineral

Rob’s Recommended Fish Oil Products: TAKE THEM.

• “Barley Grass is another of the super green Rob’s Review

ZMA is a combination of two minerals, zinc and

The only drawback is the Nootropics and Smart Drugs

I was put on to these many years ago. I haven’t

I have read about numerous top strength

Instead, focus on getting your protein sources

is dominant in guys and estrogen is dominant contributed to by oxidative damage. Indeed,

This organ plays a major role in metabolism Natural Testosterone Boosters

supplements contain the amino acid Arginine- Pre Workout Supplements

Nitric Oxide is a vasodilator which when taken

Nitro Fat Burners goes on to point out the

If you do a search online for best pre workout

Post Workout Supplements Protein Powders

blocks, called amino acids, arranged in Protein Bars

Sexual Performance/Enhancement In turn our bodies adapt to this stress and

Stress Relief Supplements Sleep Enhancers

NEW & HOT SUPPLEMENTS

Personally I don’t mind a bit of marketing, but I

I always recommend that people do some

As well always be sure to check out my blog thermogenic (heat-releasing, fat-burning)

1,3 Dimethylamylamine Creatine is an essential molecule for the body’s

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