ROB KING’S SPORTS SUPPLEMENT GUIDE...Chapter 5: Supplements That Suck Chapter 6: Supplement...

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ROB KING’S SPORTS SUPPLEMENT GUIDE

Acknowledgments Chapter1: Introduction Chapter2: WhatAreSupplements? Chapter3: HowDoSupplementsWork? Chapter4: Rob’sTop10ProvenSupplements Chapter5: SupplementsThatSuck Chapter6: SupplementCategories& Recommendations Chapter7: New&HotSupplements

BonusChapterI: TheFitnessNutritionInfoYouMust KnowToReachYourGoals BonusChapterII: MyTop13FatBurningFoods BonusChapterIII: 7TipsToABiggerBenchPress

Conclusion

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Acknowledgements

Firstoff,IwanttothankmygirlfriendDanielleforputtingupwithmeslavingawayatmyMacforthelastfewmonths.SheknowshowpassionateIamabouthelpingmycustomersandgivingthemthebestinformationIcantohelpthemreachtheirgoals.Thankshoney,Iappreciateit.

Althoughtheycan’treadthis,IwanttosayIamsorrytomydogs.Ihaven’tspentenoughtimewiththemthelastfewmonths,butnowsummerisalmosthereandit’stimethatwebothgetsomefreshairandsomeexercise.

Lastly, Iwant to thankallmyHeavyweightsCustomers,RobKingFitness.comBlog readersandeveryoneelsewhohasgivenmefeedbackonSportsSupplements.Thankstoeveryonewhotookthetimetosendmecommentsandfeedback.Ireallyappreciatethesupportandpleasekeepitcoming!

ItisabeautifuldayhereinMontreal(Iamhereforsomeworkoutsandtraining)andasIwritethisfromaMontrealCafe,allIcanthinkaboutishowluckyIamtobeabletomakealivinghelpingpeoplewithoursharedpassionofworkingoutandstayinghealthy.

RobKingMay24,2010



Introduction

Before anything else, thank you for taking the time to showinterestinmySportsSupplementGuide.Itshowsthatyouareveryseriousaboutyourhealthandtraining,andthatyouwanttolearnandimproveasmuchaspossible.

See,youandIaren’t likemostpeople.Theydon’tunderstandus,andtheyneverwill.However,Iammorethanokwiththatfact.Ifyouarelikeme(andIamsureyouare),youdon’tlookforward to getting off work just to go home, sit your ass onthecouchwhilewatchingTVfor5hours,eatingjunk,andthenrepeatingtheprocess.That’swhyIamgladwearen’tlikemostpeople!

Itisn’tnormaltogetexcitedon“squatday.”Itisn’tnormaltoscrutinizemealsbasedonproteinquantityandsugars.Itisn’tnormaltodrink3-4shakesaday.ButIamgladwearenotnormal.Iamgladthatyouarereadingthisbookandyoucanrelatetome.Weallfacethesamedecisionseveryday.Iamhappywithmychoices.Ilikemuscle,Ilikebeingstrong,butmorethananything,Ilikebeingtruetomyself.Ilikefollowingmyownpath—apathyouandIshare.

Now36yearsold,IhavebeenliftingweightssinceIwas17andbeentakingSportsSupplementssinceIwas18.Whatisamazingisafterallthistime,ISTILLLOVEBODYBUILDING!EverydaythatnewSupplementsarriveatmybusinessIamlikeakidonChristmasmorning.EverytimeIreadanewstrengthtrainingarticleandlearnsomething,itexcitesme.Noteveryoneunderstandsthisandthat’sfine.

IfyouarepassionateaboutliftingweightsandSportsSupplements,youhavecometotherightplace!

TheSportsSupplementIndustryisaverycomplicatedbusiness.Itismygoaltoeliminateyourconfusionandcutrighttothechase,soletmedealwiththejargonandtheconfusion,andletmehelpyoufocusonwhatworks.Beforewedivein,letmebeveryclearonafewthings.

1.SportsSupplementsareaPARTOFTHEEQUATIONforgettinginshape.Theywon’tworknearlyaswellontheirown.Theyaremeanttobeusedinconjunctionwith

A.SoundNutritionB.IntelligentTrainingc.ProperRest



Sobeforeyoujudgeanysupplement,BESUREtohavethese3partsoftheequationincheck.Ican’ttellyouhowmanypeopleIhavedealtwiththatsaid“SupplementXdidn’twork,”andassoonasIaskedthemhowmuchproteintheyweregettingadaytheycouldn’ttellme.

2.SportsSupplementsareexactly that—SUPPLEMENTS.Theyarenotsteroids.Theyarenotmagic.TheyareSupplements.TheyaremeanttoSUPPLEMENTyourownnutritionandtraining,notreplaceit.

3.NothingandImeanNOTHINGreplacesHardWork.Ifyoutrainlikeawuss,expecttolooklikeawuss.Supplementswillhelp,butitishardworkanddedicationthatwillseparateyoufromthepack.Supplementswillgiveyouthat10%extra,butyouknowwhat?Ilovethat10%.Tenpercentona300benchpressisanextra30lbs.I’lltakethat10%anyday!TheSupplement Industry is also changingat a very fast pace.Withobesity rates rising (4ofoutevery10peopleintheUSAareobese),andwithathleticsplayingsuchahugeroleinsportsentertainment,Supplementsareprogressingatanever-increasingspeed.

Justa littleover10yearsago,allwehad forSupplementswascreatineandadecentproteinpowder.Nowwehavepreworkoutsthatreallyproduceinsanegainsinsuchlittletime,proteinpowders that taste as good (or better) thanmilkshakes, and customized “pro hormones” thatmimicsteroids.

Theindustryhaschangedfastandwillkeepchangingfast.ButIwilldomybesttocutthroughthemarketinghypeandeducateyouonwhatproductsareworthbeingexcitedabout,andwhichproductstoleaveontheshelves.

Inclosingpleaserememberthatthisbook,therecommendationsand information, are all based onmy own personal choices andopinions—nothingmore.YoucanlikewhatIsay,youcanhatewhatIsay,butcometheendofthedayitjustmyopinion.Iamalwayslearning,alwaystryingtoimprove,andalwaystryingtohelpyou.

AlsopleaserememberIamnotascienceguynordoIclaimtobeone.Ileavethesciencetothescientists.Forme,IjustcareaboutwhatWORKS.IfyouwantamorescientificallybasedapproachtoSupplementsIstronglyrecommendyoucheckoutWilliamLlewellyn’sSportSupplementReferenceGuide.

Introduction



Wikipedia defines a Sports Supplement as,“a dietary supplement, also known as foodsupplement or nutritional supplement,” and“a preparation intended to supplement thediet and provide nutrients, such as vitamins,minerals, fiber, fatty acids, or amino acids,thatmaybemissingormaynotbeconsumedinsufficientquantityinaperson’sdiet.Somecountriesdefinedietarysupplementsasfoods,while in others they are defined as drugs ornaturalhealthproducts.”

My personal definition of a “SportsSupplement” is anything that we generallydon’t get from normal every day food thatwhenSUPPLEMENTEDinourdietmayimprovesportsperformance.

ThisbookwillgroupallofthefollowingasSportsSupplements:“bodybuildingsupplement,”“sports enhancing supplement” and“performance enhancing supplement.” All willbe classifiedasSportsSupplements tomakethingsabiteasier.

However, in today’s world things are a littletrickierthanthat.Withtheincreaseindesignerpro hormones and the constant evolution ofathletes always looking for the cutting edge,theterm“SportsSupplements”hasbeentakentoawholenewlevel.

In this version I will not be tackling thewhole area of pro hormones and designerSupplements. It’s not that I don’t find themexcitingorinteresting;it’sjustthatthelinesofprohormonesevolveandchangesofastthatbythetimeIhaveanythingcompletedforthebook,thenextbatchofdesignerSupplementswillbeonthemarketandmorethanlikely,what

iscurrentlyonthemarketwillbepulled(thinkNovadexXT,6oxo,Androstendione,etc).Iwilldomybesttoofferareportonorinthenearfuture,ormaybeasanadditiontothisbook.But for now Iwill be stickingwith traditionalSupplements.AnotherthingtoconsiderasSportsSupplementsevolve is the blurring of definitions between“supplements” and “drugs.” In the USA andCanada you can buy anything deemed a“supplement”butthegreyareabetween“drug”and“supplement”isslowlydisappearing.Withthemonsterpharmaceuticalcompaniesalwayslookingtoimprovetheirprofitsmoreandmore,these giant companies are trying to imposetheirwillonSportsSupplements.I won’t go into great detail on my view ofthis,butlet’sjustsaybigbrotherisn’tlookingout foryourhealthbut rather itsownwallet.Anythingthatreallyworkswell,pharmaceuticalcompaniesjumponandbanviathegovernmentsotheycancontrolandmonetizeit.

Case in point: why go to your doctor to getsomething to boost your testosterone levelsif you canbuy it cheaperat your localGNC?Thatisprettymuchwhyanysupplementthatis“reallygood” will essentially get banned and goesto theblackmarket.Noonewinsexcept thepharmaceuticalcompanies…but,moreonthatanothertime.

In this book we will be dealing with SportsSupplementsthatareOTC(overthecounter).

As I have stated earlier, I am not going toget caught up in the scientific aspects ofSupplements but rather talk in simple termsaboutwhatworks.

What Are Sports Supplements?



There are many ways in which Supplementscan help in performance. The first (and themostcommon)waythatSupplementsimproveperformanceisbysimplyreducingdeficiencies.It is not the most exciting way to improveperformancebutitworks.

Intoday’sworld,thefoodchoicesareabundantbutthefoodquality isterrible.Gofigure.Wehavemoreoptionsthaneverinthehistoryoffare,yet theactual foodswehave to choosefromaremostly“empty.”Thisiswhyassoonasweintroducethenutrientswelackintoourbodies,theyrespondaccordingly.

Let’stakecreatineforanexample.Creatineisnaturallypresentinsomefoodsweeatandisstoredinourbodies.Foodssuchaseggsandredmeatcontainhighlevelsofcreatine.Mostof this is damaged when cooked, hence ourbodies having a deficiency of creatine. Onceweaddincreatineinlevelswedon’tgetinourdiet,ourbodieshaveatendencytorespondtoit.Itisn’tsomuchthatcreatineisanabolic;it’sjustthatourbodiesdon’tgetenoughfromourfoodanymore.

Somethingtoconsideraswellisthatasathletesweareputtingmorestrainanddemandonourbodies than someonewho does nothing. Themoredemandonyourbody,themoreyourbodywillneedthepropernutrientstoworknotonlynormally,butonahigherlevel.Ifyouthinkintermsofcars,aHyundaidoesn’thavethesamedemandsasaFerrari.Thinkofthehumanbodythatwaywhendealingwithsomeonesedentaryversusanathlete.AnothergreatexampleofthisisZMA(zincandmagnesium).Mostathletesaredeficientinzincandmagnesiumduetoexcess.Ifwearedeficientinzincandmagnesiumourbodiescan’tmaketestosteroneefficiently.That

isabig factorwhen it comes to fat lossandbuildingmuscle.

Another way that Supplements can improveperformance is through its “drug-like” effecton the cellular level. If a Supplement canimpactproteinmetabolismoractbyincreasingmetabolic rate, then it has a “drug-like” orergogenicresponse.

ForthiswecanlookatephedrawhichinCanadais considered a drug. Ephedra is a plant andnaturallyoccurring(unlikemostdrugs).But,itisnotsomethingthat isrequiredorstored inour bodies (unlike creatine and zinc etc). Yetonce this natural herb is introduced into ourbodies,we get a drug-like response.We seeanimprovementinlypolysis(fatloss),energy,strengthandmore.So don’t be fooled into thinking thatSupplementsdon’twork.Theydo!Thisiswhyyoushouldalwaysdoyourhomework,researchtheingredientsineveryproduct,andofcourseconstantlycheckmyblogRobKingFitness.comforthemostuptodateinformationonSportsSupplements.

BeingintheSportsNutritionIndustryforalmost15years,IhaveseenmanySupplementscomeand go. Make nomistake about it; everyonewants the “newandexciting” product on themarket.

Newandexcitingsells!Itsellsmagazines,whichin turnsellsadvertising,which in turnSELLSSUPPLEMENTS!Thisisanobrainer,andIhaveno problemwith this at all. However, what IdohaveaproblemwithispeoplemissingthebasicSupplementsthatwork.

How Do Supplements Work?


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Theproblemwiththebasicsisthattheyaren’t“exciting”—andtheyaren’tnew.Youwon’tseefullpageadswithJayCutlerpromotingBCAAs.“Why,” youmayask?Simple, theydon’t sell.Itisn’texciting.However,Iamhopingwithmyrecommendations you will forget the newestNanoXKreawhatever-it’s-calledandfocusonsomesolid,basic,EFFECTIVEproductsthatcanhelpyoubuildmuscle,get stronger, lose fat,and feelbetter. Forme,provenSupplementsarethewaytogo.Coveryourbasicsfirstandthen maybe try the newest product on themarket,butmakesurethebasicsarecovered.

Protein

Notveryexciting,Iknow.Wellitshouldbeandhereiswhy.WikiAnswersthequestion:

ProteinisESSENTIALtohumans.So,buildingmuscleaside,weneedproteintolive.Essentialmeansthatwecan’tdowithoutitinourfoodandinourbodies.Itisessentialinpartbecauseofthenitrogenitcontains(nitrogenisresponsibleforgrowthandrepairofthecells)andinpartbecauseof theparticularbuildingblocks thatmakeupprotein.

Proteinismadeupoftwentydifferentbuildingblockscalledaminoacids,arrangedinthousandsandthousandsofdifferentways.Everycellinthehumanbodycontainsprotein as part of itsstructure(cellmembraneand other structures)Protein also serves tobuild strong structureswithin the body as awhole (bones, muscles,tendons and ligaments).It is comprised of thecompounds responsiblefor the biochemicalreactions that occur inthebody,calledenzymes.Itisfoundinthebloodas parts of the red blood cells (hemoglobin)andascarriers forothermaterials (transportproteins). It is part of the immune system(antibodies) thathelpsprotect thebody fromforeigninvaderssuchasbacteria,virusesandtoxic substances. It also helpswith digestionoffood.

Rob’s Top 10 Proven Supplements



Rob’sReview

OK, so back to building muscle. Let me askyouaquestion.Howmuchmuscledoyouthinkyoucanbuildwithoutprotein?IneverclaimedtobethesmartestguyintheworldbutIcanguaranteeyoutheansweris,notverymuch!Personally I don’t even consider protein aSupplement.It’safood.Butgettingthequalityandquantityofproteinrequiredtobuildmuscleandrepairtissue…well,thatiswhenwecrossintotheProteinSupplementline.

ItalwaysshocksmewhenpeoplequestionmelookingforadviceonthenewestproductfromMuscleTech or something they saw in somemagazine.ThefirstthingIusuallyaskis,“howmuchproteindoyougetaday?”NinetimesoutoftenIgetthereply,“Ieatreallygood”—towhich I reply againwith the question, “HOWMUCHPROTEIN?”—atwhichpointtheyrealizethat they don’t know (and sometimes don’tcare).

Plainandsimple,withoutproteinyouarenotgoing to buildmuscle efficiently. Sowhy notgiveyourbodythenumberonethingitneeds?Qualityproteinsources.

When it comes to ProteinSupplements thereareatonofoptions.Wheyconcentrate,wheyisolate,hydrolizedwhey,caesin,egg,soy(notafanbutmoreonthatlater)…thelistgoesonandon.Butrememberthatproteinisnumberone.Ifyoudoonlyonethinginyourquestforbuildingmuscle, do the following: eat lots ofQUALITYPROTEINSOURCESdaily.Notexciting,buteffective!

Rob’sRecommendedProteins:• Myofusion(Gaspari)• OptGoldStandard100%Whey(ON)• Matrix(Syntrax)• Syntha6(BSN)• EAS100%Whey(EAS)• RivalUS-Promasil

Rob’s Top 10 Proven Supplements



Creatine

Wikipedia defines creatine as, “a nitrogenousorganicacidthatoccursnaturallyinvertebratesand helps to supply energy to muscle.”Moreover, creatine was “identified in 1832whenMichelEugèneChevreuldiscovereditasacomponentofskeletalmuscle,whichhelaternamedcreatineaftertheGreekwordforflesh,(kreas).

Wikipedia defines CreatineSupplements as, “athletic aidsused to increase high-intensityathleticperformance”andstatesthat, “thoughresearchershaveknownoftheuseofcreatineasan energy source by skeletalmuscles since the beginningof the20th century, theywerepopularized as a performance-enhancingsupplementin1992.”

Boringdefinitionsaside,hereishowcreatinecanbenefityourworkout.

1. Strength Gains: Creatine is known as astrengthsupplement.Itwillhelpyougetmorerepsbecauseyouwillmaintainyourstrengthabitbetter.Essentiallyyourstrengthoutputjustgoesabithigher.Hey,tome8repsaregoodbut10repsarebetter!

2. Cellular Hydration: Creatine helps hydratemuscles. The more hydrated a muscle, thebetteritcanperform.Tryperformingapersonalbestinthegymwhiledehydrated.Notagoodidea. A ten percent level of dehydration canseverelydiminishstrengthandenergy.

3. Improved Muscle Building Capacity: Plainandsimple,creatinemakesyoustronger.Withenoughproteinandpropertraining,itwillhelpyou build more muscle. But this will happenONLY if you have adequate protein, rest,nutritionetc.Itisn’tmagic.

Rob’sRecommendedCreatineProducts:• Any quality pure creatine (I like EASPhosphagen,Prolab,4everFit)• Concentrated Creatine (this lookspromising!!)• Kre-Alkalyn Creatine (Purple K, GP3,BetaK)

3 BCAA (Branch Chain Amino Acids)

Wikipediadefinesbranched-chainaminoacids(BCAA)as,“aminoacidshavingaliphaticside-chainswithabranch(acarbonatomboundtomore than twoothercarbonatoms).” Itgoeson to state that, “there are three branched-chainaminoacidsleucine,isoleucineandvalineof twelve common ones. The combination ofthese three essential amino acids makes upapproximately 1/3 of skeletal muscle in thehuman body, and plays an important role inprotein synthesis. BCAA’s are currently usedclinicallytoaidintherecoveryofburnvictims,as well as for supplementation for strengthathletes.”

Rob’sReviewHere is why you should consider BCAAs. Iactually consider them to be ESSENTIAL. Irepeat,IconsiderthemESSENTIAL!Asin,youreally should consider this as something youuseallthetimeandhereiswhy.

You“can”getproteinfromfood.It’shardbutit

Rob’s Review



Supplements Supplements

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canbedone.However,gettingatonofqualityBCAAs,well,that’sreallydifficult.Iknowalotofpeoplewon’tputBCAAsonthetopof their list.That’sfineand toeach theirown.Forme,theyareessential.Ihatetrainingwithout them, and almost everyone I haverecommended them to lovesusing themandcomesbackformore.

Here’swhatBodybuilding.comhastosayabouthowBCAAscanbenefityou:

1. “Increased Recovery: Perhaps thegreatest benefit to hard-training athletesis the increase in metabolic recovery thatfollows supplementation. There is anoticeabledifferencewhenbeginningBCAAsupplementation in regards tosoreness/recovery.EvenwithoutanyoftheotherbenefitsofBCAAusage,this means faster recovery fromexercise induced protein damage(rememberyourmusclesgrowwhenyou damage them), which in turnmeansfastersizeandstrengthgains.With increased recovery, the harderandmorefrequentlyyoucanhit theiron and thus the sooner you canmeet yourgoals.”

2. “Endurance: BCAAs can serve as a donorofnitrogenintheformationofl-alanine,whichprovidesthebodywithglucoseafterglycogenstoreshavebeendepleted.Whenyouthinkofsparing glycogen you probably think of highcarbohydrate diets but BCAAs have proventheir worth here aswell. In a 4-week study,JapaneseresearchersadministeredBCAAsoraplacebotoratsandthenexercisedtheanimalsto exhaustion. The BCAA group exhibited

sparedglycogenstorageintheliverandskeletalmuscleduringexercise.Thismeansthattheymay enable you to train at higher intensitiesfor longer periods of time. SupplementingwithBCAAsmayenableyoutomaintainyourtraining intensity and endurance as energynormally provided by your diet decreases.Anyonewhohaseverbeenonaverylowcarbor low calorie diet for extended periods candefinitelyappreciatethis.”

3. “Stimulate Protein Synthesis: BCAAs bythemselveshavebeenshowntoindependentlystimulate muscle protein synthesis. In otherwords, theyhave shown theability to induce

musclegains,evenintheabsenceofweight training! Studies have shownthatBCAAsupplementationincreasesthe hormones: testosterone, growthhormoneandinsulin.”

4.“StimulateFatLoss:SupplementationofBCAAshasbeenshowntotriggersignificantandpreferentiallossesofvisceralbodyfat.Locatedinthedeeperlayersofthebodyunderthesubcutaneous

fat,thisvisceralfattendstoberesistanttodietingandishardtolose.Inonestudy,25competitivewrestlersweredividedinto1of3dietgroups:adiethighinBCAAs,adietlowinBCAAs,andacontroldiet.Thewrestlersstayedonthedietsfor19days.TheresultsshowedthatthehighBCAAgrouplostthemostbodyfat,17.3%onaverage.Muchofthefatlostwasintheabdominalregion.ThismaygivecredencetoBCAAseffectivenessat“spotreducing”theabs.Inanotherstudy,2groupsofclimbersweredividedintoaBCAAsupplementedgroupandacontrolgroup.


http://Bodybuilding.com




BothgroupslostweightbuttheBCAAgroupactuallygainedmusclemasswhilelosingfatwhiletheothergrouplostmusclemass.”

5. “Boosting Immune Function: Remember ifyou’resick it’shardtotrain,muchlessgrow.It’sevenhardertocomebackafteranillnesswithoutlosingatonofstrengthandsize.Whenyoutrainathighintensityorhighvolumeyourisk immune suppression and infections. BysupplementingwithBCAAsyou’llhelpreverseglutamine losswhich is essential for immunefunction. In addition to this, the BCAAs helppreventacatabolicstateinthebody,whichinturncanhelpimproverecoveryandlessenthedamagingeffectsyourexercise sessionsmayhaveonthebody.”

6. “Anti-Catabolic Effects: BCAAs probablyexert most of their anabolic effects throughanti-catabolicactivity.Inshort,theysuppressthe use of muscle proteins for fuel, therebysparing the breakdown of muscular protein.In part this is because they can sacrificethemselvesasfuel.Withlessmuscularproteinbeingbrokendownbythebodyduringtraining,the net result is increased protein synthesisandmoremuscleforyou!Inastudydoneonobese people put on a starvation type diet,BCAA supplementation was found to induceanabolismandnitrogensparingsothesubjectsburnedbodyfatinsteadofleanmusclemass,thussparingmuscleprotein.”

Rob’sRecommendedBCAAProducts:• Xtend–Scivation• Surge–Biotest• Chain’dOut–ALRI• BCAACaps–OptimumNutriton

Fish Oil

Bodybuilding.com offers a succinct andthoroughunderstandingofEFA(fishoil):

Werefertoessentialfattyacidsas“essential”forareason.Theyarevitaltohumanhealth,despite the body’s inability to manufactureitsownsupply.Forthisreason,theymustbeobtainedthroughthedietorsupplementation.Here’s why. Fish oil contains two of themost healthy and biologically active fattyacids; EPA (eicosapentaenoic acid) and DHA(docosahexanoicacid),withthemostcommonsourcebeingdeep-sea,cold-waterfish.The body is constantly repairing itself fromcellulardamage.Inordertodothis,itneedsalargesupplyofpolyunsaturatedfatscapableofconstructing cellmembranes that areelastic,functional and “strong like bull.” This makesit easier for the heart to return to a normalrestingstate.

Adeficiencyinthesegoodfatsultimatelyforcesthebodytousesaturatedfatfortheconstructionofthesenewcells.Astheamountofsaturatedfatbeginstooutnumbertheunsaturatedreserves,thecardiovascularprocessbecomesmoreandmorecompromised. In the fall of2004,afterexamining years of convincing studies, theFDAapprovedtheuseofaqualifiedclaimforomega-3EFA.ItstatesthatsupportivebutnotconclusiveresearchshowsthatconsumptionofEPAandDHAomega-3fattyacidsmayreducethe risk of coronary heart disease. This isespecially significant when you consider howselective the FDA is in announcing qualifiedhealthclaims.





Thebenefitsofomega-3fishoilsdon’tstopatthecardiovascularsystem,however.Awealthofstudieshavebeenconductedoverthepastdecade on their role in depression, mood,vision,skin,recovery,immunesystemfunction,pregnancy, jointhealthandmigraines just tonameafew.Rob’sReview

Personally I LOVE fish oil!After reading that CharlesPoliquin recommended themmanyyearsago,Ihavebeenusing them constantly andhave always recommendedthem as a staple product tomostofmycustomers.ImayeventryPoliquin’ssuperhighdosageof20-40gramsaday.IfIdo,Iwillpostafullreviewonmyblogwww.RobKingFitness.com.

Anotherthingtoalwaysconsideristhequalityandsourceofyourfishoil.Simplyput, IbuyQUALITY fish oils. I don’t buy junk WalmartorCostcofishoils.A lotofpeoplemay thinktheyaresavingmoneybygetting it cheaper,butIpersonallydonottrustthequalityofthelowerend (ahem junk)fishoils.Really if youaregoingtogetfishoil,spendthemoneyandgetquality.Trustme;itiswell,wellworthit.

Rob’sRecommendedFishOilProducts:• NutraSea(AscentaHealth)• CharlesPoliquinOmega3Liquid

Multi Vitamin/Mineral

Wikipedia defines a multi vitamin in thefollowingway:

Apreparationintendedtosupplementahumandietwithvitamins,dietarymineralsandothernutritional elements. Such preparations areavailableintheformoftablets,capsules,pastilles,powders, liquids and injectable formulations.Other than injectable formulations,whichareonlyavailableandadministeredundermedicalsupervision, multivitamins are recognizedby the Codex Alimentarius Commission (theUnitedNations’authorityonfoodstandards)asacategoryoffood.

Multi vitamin supplements are commonlyprovided in combination with minerals. Amultivitamin/mineralsupplement isdefined intheUnitedStatesasasupplementcontaining3ormorevitaminsandmineralsthatdoesnotincludeherbs,hormones,ordrugs,whereeachvitaminandmineralisincludedatadosebelowthetolerableupperlevel,asdeterminedbytheFoodandDrugBoard,anddoesnotpresentariskofadversehealtheffects.

Rob’sReview

Here is my take on Multi Vitamin/MineralSupplements.

TAKETHEM.


http://robkingfitness.com





That is a little short but you get the point.EverydaywhenIconsultwithpeopletohelpthemwiththeirdiets,Ialwaysask“doyoutakeamultivitamin?”Atleast½ofthemreplywith“no.”Ofthat50%,mosttellmethattheydon’t“need”amultivitaminbecausetheirnutritionisgood.Ihearalotof“Ieatwell.”

So I always ask them thefollowingquestion:“Canyoutellmewhatyouhaveeatentoday?”DoyouwanttoknowwhatIhearatleast80%ofthetime?“Well,todayisn’tagoodday”or“todayisn’tasgoodasmynormalday”typeresponses.

Look, here is the deal: we are creatures ofhabit, andwe don’t eatNEARLYASWELL asweliketoTHINKWEDO.Yes,mostpeopleeatlike crap and convince themselves that theyactuallyeatbetterthantheydo!WhenIworkwithclientsandIgetthemtologtheirfoodforaweek (and Imean log everything) it reallymakesthemrealizejusthowbadtheymaybeeating.Mostfoodsweeatthatcomeoutofmicrowavableboxesor frozencontainersarenot thatgoodforus. Iwillmakea fullblogpostabout thisdowntheroad,butfornowlet’sjustsaythatmostof the foodweeat isn’t asgood forusaswebelieve.RentthemovieFoodInc.Itwillscaretheshitoutofyou!

Solet’scuttothechase.Agoodmultivitaminisessentialtohave.It’syourHEALTHandyourBODYandyouonlygetONEBODYsowhynotmakeitcount.Forthesakeof1-2dollarsadayyou can have a fantasticmulti vitamin.Most

peopledon’tthinktwiceoftheStarbuckslattefor$5.Investinaqualitymultivitamin.Youwillthankmelater.

Rob’s Recommended Multi Vitamins Products:

•AnimalPak(UniversalNutrition)•VitaStack(AllmaxNutrition)•AnaVites(GaspariNutrition)•CygenMulti(CygenLabs)

Green Food SupplementsWhat are green food supplements?

“These all natural food supplements use thepower of nature to help provide your bodywith the vitamins, minerals and enzymes itdesperately needs. Providing these throughdiet alone can be quite difficult so thesesupplementsarewellworthtaking.”Whatiscontainedingreenfoodsupplements?“Greenfoodsupplementsaremadefromsupergreenfoodswhichhelptoalkalize,energizeandnourish the body’s cells alongwith balancingthebody’spHlevel.Listedbelowaresomeofthemain ingredients contained ingreen foodsupplements.”

•“Chlorophyllwhichiscontainedinthegreenpartofplantshasbeenfoundtoaidinthehealingof intestinal ulcers, liver disorders, eczema,gastritis,asthma,constipation,bleedinggums,andburns.”

• “Alfalfa which is one of the most mineralrich green foods, contains vitamins A andC,thiamine, riboflavin, niacin, calcium, iron,magnesium,potassium,andphosphoruswhichareallneededtomaintainahealthybody.”





•“BarleyGrassisanotherofthesupergreenfoodsusedintheseallnaturalfoodsupplements.BarleyGrass isasourceofchlorophylland itsupportsthebody’simmunesystemandhelpswithcleansing.”•“GreenTeaisalsoused.Thisisaverypowerfulantioxidantandhasbeenshown tohelpwithdiabetes.”

•“Kelpisaseaweedthatisusedingreenfoodsupplements.Kelpisarichsourceofvitaminsand minerals and this seaweed has beenused in the treatment of underactive thyroidproblems.”

•“Spirulinaishighinproteinandithelpsprotectthebody’simmunesystemaswellasloweringcholesterolandhelpingtostabilizebloodsugarlevels.”

• “Tumeric root is an antifungal and anantiparasitic.Ithelpstocleansethebloodandhasbeenusedinmanyherbalmedicines.”

•“Wheatgrass is another of the super greenfoodswhichhelpstocreateaveryunfavourableenvironmentforbacteria.”

Asyoucanseethewidevarietyofgreenfoodsusedintheseamazingsupplementsreallycanmakeadifferencetobothyourbodyandyourhealth.Yourgoal,however,shouldbetostartusingthemandseethedifferenceforyourself.

Rob’sReview

My thoughts on green supplements areas follows. Most people when looking tobuild muscle and burn fat focus on the bigSupplements—creatine,protein,fatburners,etc. And they work! No doubt there, but fartoo many people neglect the importance ofGREENSandthepositiveimpacttheyhaveonyourbody.

By giving your body thepropernutrientstoperformbetter you turn your bodyintoahighlevelmachine.Soinstead of just functioning,you are PERFORMING! Ican’t say enough just howbeneficial a quality greensproduct is. Unless you areeatingsaladsandveggies6timesaday, takeaGreensSupplement. Actually, letmerephrasethat:evenIFyouareeatingsaladsandveggies6timesaday,youshouldtakeaGreensSupplement!Thereisnowayyoucanevencomeclosetogettingthesamenutrientsfromaqualitygreenspowder,nomatterwhatfoodsyoueat!

The ingredients in green supplements havebeenclinicallyprovento:

•Supportimmunesystemfunction•Strengthencellintegrity•Combatbadbreath•Scavengethebodyforfreeradicalstherebyprotectingmuscles fromoxidative stress anddamage•Supporthealthyweightloss





•Cleanseanddetoxifythebodyfromharmfultoxins•Aidandsupporthealthyboneformation•Improvebrainhealthandthinkingabilities•Improvenervefunction•Improvebloodprofile•Improvedigestion•Boostenergylevels

Ifthislistdoesn’tmakeyouwanttotakeyourgreensrightnowthenIdon’tknowwhatwould!

Rob’sRecommendedGreensProducts:•ProgressiveVegeGreens•Greens+

ZMA (Zinc & Magnesium)WikipediaonlineresourcedescribesZMAinthefollowingway:

ZMA (Zinc monomethionine aspartate andMagnesiumAspartate)isasupplementusedbybodybuildersandathletes.ItwasdevelopedbyVictor Conte (founder of BALCO LaboratoriesinBurlingame,California)andisacombinationof zinc, magnesium and vitamin B6. Theformula is “patent pending” and the name“ZMA”trademarkedbySNACSystemInc,alsofoundedbyVictorContethe3rd.ZMAisclaimedtoraisestrengthlevels,althoughstudiesshowinconsistentresults.

ZMAisacombinationoftwominerals,zincandmagnesium,andVitaminB6orpyridoxine.Allthree of these compounds are important inbiological processes, and while studies haveshown thatmost Americans get enough zincand Vitamin B6, more than 50% don’t meetthe U.S. government’s recommendation formagnesium.Anincreaseinexercisecanleadtothelossofvitamins and minerals making it particularlyimportant for bodybuilding due to the bloodsugar level rises and urination increases,increasingthelossofmagnesium,zinc,B12,B6,folicacid,andmanyothernutrients.Althoughdrinking water re-hydrates an athlete, fruitjuice,sportsdrinksorfoodshighinwatersuchasvegetablesareneededto replenishwater-solublenutrients.The proportion of ingredients generally usedin products is 20-30 mg zinc, 400-500 mgmagnesium and~10mgB6. According to thelabel directions, ZMA should be taken beforebed on an empty stomach (2 hours aftereatingyourlastmealandatleast30minutesprior toanyothersupplements).Theproduct





shouldnotbetakenwithcalcium(cheese,milk,etc.),thereasonbeingthatcalciumblockstheabsorptionofzinc.

Rob’sReview

IcameacrossZMAmanyyearsagowhilereadingmy all time favorite magazine Muscle Media2000(ifyouarefamiliarwiththismagazineIamsureyouknowwhereIamcomingfrom—itROCKED).

ZMA was first introduced byVictor Conte and his companySNACSystems.Victorwasreallybig on working with athletesand determining their mineralprofiles for deficiencies andworkingwith them individuallyto find their problems. Thinkof it like fine tuning a highperformancecarbutforpeople.One thinghenoticedwas thatmost athletes due to trainingand sweating were deficientin zinc andmagnesium. Pretty simple really,but it filled a big gap! Considering zinc andmagnesiumarerequiredtobuildtestosteronetheyareveryimportant.

VictorContewasalsooneoftheguyswhowereinvolved with the huge designer steroid busta few years ago. I don’t judge people whenit comes to performance enhancing drugs.TheguyisageniusandIrespecthimhighly.Anythinghecreatesisworthlookinginto.

Rob’sRecommendedMultiVitaminsProducts:•PrimaForceZMA•OptimumZMA•SNACSytemsZMA

Tribulus Based Products (Natural Testosterone Enhancers)

WikipediaexplainsTribulusas,

AderivativeRomanera(Latinlanguage)namefortheweaponknowninEnglishtodayastheCaltrop,whichbearsstrongresemblanceswiththeplanttodaynamedLatin:Tribulusterrestrisorpuncturevine.

Tribulus is a genus of plants found in manywarm regions. The best-knownmember is T.terrestris(puncturevine),awidespreadweedandalsothesourceofadietarysupplement.

Tribulusspeciesareperennial,butsomegrowas annuals in colder climates. The leavesare opposite and compound. The flowers areperfect(hermaphroditic)andinsect-pollinated,with fivefold symmetry. The ovary is dividedinto locules thatare in turndividedby “falsesepta” (the latter distinguish Tribulus fromothermembersofitsfamily).

Some species are cultivated as ornamentalplants in warm regions. Some, notably T.cistoides, T. longipetalus, T. micrococcus,T. terrestris, and T. zeyheri, are consideredweeds.

Rob’sReview

Tribulusproductshavebeenaroundforyearsnow.Thesciencebehindthemisprettygrayatbest.ItisreallyhardtosayhowandwhytheyworkbutletmesaythatIlovesomeoftheseproducts.Idon’tknowhoworwhy,butIjustdo.Mydriveisbetter,myenergyisbetter,myappetite isbetter,andmysexdrivegoesup.Soundslikeamusthavesupplementtome!





The only drawback is thefollowing.SometimesIgetoily skin and sometimessome of them can makememoody.Almostalittleirritated. Not always, butsometimes.

If lackofdrive iskeepingyou away from the gymtryatestbooster.Ifyourtrainingisgoingawesomeand youwant to try one,Irecommenditforsure.Justbesuretohaveyour other basic Supplement needs coveredfirst.

Rob’sRecommendedTribulusBasedProducts•Enpulse-RivalUS•Tribex500-Biotest•T-BombII-MHP•Alpha-AdvancedGenetics•Zeus–FusionBodyBuildingSupplements

Nootropics and Smart Drugs

WikipediadefinesNootropicsasfollows:Nootropics also referred to as smart drugs,memoryenhancers,andcognitiveenhancers,are drugs, supplements, nutraceuticals,and functional foods that are purported toimprove mental functions such as cognition,memory, intelligence, motivation, attention,and concentration. The word nootropic wascoined in1972by theRomanianDr.CorneliuE. Giurgea, derived from the Greek wordsnous, or “mind,” and trepein meaning “tobend/turn.”Nootropicsarethoughttoworkbyalteringtheavailabilityofthebrain’ssupplyofneurochemicals (neurotransmitters, enzymes,andhormones),byimprovingthebrain’soxygensupply,orbystimulatingnervegrowth.Howevertheefficacyof nootropic substances, inmostcases,hasnotbeenconclusivelydetermined.Thisiscomplicatedbythedifficultyofdefiningandquantifyingcognitionandintelligence.

Rob’sReview

Iwasputontothesemanyyearsago.Ihaven’tusedatonofthembutIthinkIamgoingtostartplayingwiththemmoreinthefutureasIthinkforsomepeopletheyholdreallycrazypotential.

I have read about numerous top strengthcoachesrecommendingthesetotheirathletesyearsandyearsagobut it justhasn’tcaughtonwiththegeneralpublicyet.Idon’tknowifit’sthatpeoplelackthemind-bodyconnection,orthatmostpeoplearemoreconcernedwitha pump in their arms rather than improvingconcentrationandfocus.EitherwayIthinkinafewyearsthesewillbehuge.





NB:“Piracetam(soldundermanybrandnames)isanootropicdrug.Piracetam’schemicalnameis 2-oxo-1-pyrrolidine acetamide. It sharesthe same 2-oxo-pyrrolidonebase structure with 2-oxo-pyrrolidine carboxylic acid(pyroglutamate). PiracetamisacyclicderivativeofGABA.It is one of the racetams.Piracetam is prescribed bydoctorsforsomeconditions,mainly myoclonus, but isused off-label for a muchwiderrangeofapplications.”

Rob’sRecommendedNootropics•Priacetam-PrimaForce•CholineCitrate-PrimaForce•Phenibut-PrimaForce

Inclosingpleaserememberthatthesearejust10oftheSupplementsthatIpersonallylikeandhavehadgreatfeedbackonfromcustomers.

There are tons of other quality Supplementson the market and more being introducedevery day. I always recommend that peopletry different Supplements and monitor theirprogress.NoteverySupplementisgoingtobe10lbsofmuscleinabottle.Butifitmakesyoufeelbetter,improvesyourworkouts,improvesyourmood,strength,oranythinglikethat,itisalwaysimportanttonoteit.

Another thing to note is that not everySupplementworksthesamewayforeveryone.Everyone is unique and has different factorsthatimpacttheirlives.IfyouareusingakillerSupplementbutgoingthroughastressfultime,itisdoubtfulyouwillreapthefullbenefits.

Soremembertokeeptobasictrainingandsolidnutrition,andrememberthatSupplementsarejust that — Supplements! I look forward tohearingfromyouonyourpersonalprogress.

SUPPLEMENTS THAT SUCK

Let me be very clear fromthe beginning that onceagainthisisjustmyopinion.You may have used someof these Supplements andyoumaylovethem!ToeachtheirownandthisisjustmyopiniononSupplementsthatIamnotafanof.

Feedback is themost important thing tome.Themore people that tell me “product A” isgreatand“productB”sucked,themoreIcanput my view into perspective. Maybe I washaving an off month andmaybe it’s a greatproduct. You never know until you try, butthesearesupplementsIusedthatIwasn’tabigfanof.

5SupplementsThatAreAWasteOfYourHardEarnedMoneyKeep in mind that none of my views arescientificfacts.AndIalsofeelthatsciencecanback prettymuch anything if enoughmoneyis thrown at it. Here are 5 supplements thatmighthavehadpromisebut just don’twork!Saveyourmoney!

1. CLA: “ConjugatedLinoleicAcid(CLA) isanaturallyoccurringfreefattyacidfoundmainlyinmeatanddairyproducts,insmallamounts.”TheSkinnyonCLA: CLAclaimsthatitcanhelpwithbuildingmuscleandlosingfat.Themain





purposeofthisproductisforfatloss.ForCLAtowork,youwouldreallyneedabout4-5timestherecommendeddosage.

Instead, I recommend loaing up on EFA’s,(Omega3,6,9;myfavisNutraSeaFishOil).

2. Soy:“Soyproteinisacompleteprotein that ranks right up therewith the best in the ProteinDigestibilityCorrectedAminoAcidScore (PDCAAS). Soy protein isgenerallyverylowinorfreeoffat,cholesterol,andlactose.

Soy protein is approved for those who arelactoseintolerant,andcanbeusedasameatsubstitute.Muchmorethanjustaningredientfor a protein shake, soyprotein canbeusedinstead of flour for cooking, producing highproteinfoodsthatareextremelylowinfat—abodybuilder’sdreamcometrue!Soyproteinisderivedexclusivelyfromsoybeans.”

TheSkinnyonSoy:It’snotthatSoyisreallythatbad,itjustisn’tverygood.

EventhoughSoysoundsbeneficialhereareafewthingstoconsider.•Ittasteslikecrap• It ishighlyestrogenic (whichmeansunlessyou want nice boobs don’t consume a lot ofSoy).• Did I mention it tastes like crap! (oh andgenerallymixeslikecrap).

Instead,focusongettingyourproteinsourcesfromwhey,milk,egg,nuts,etc.Leavesoyoffofyourlist.

3. Carb Blockers: “Carb blockers, alsoknown as starch blockers, are generallycomposed mainly of bean and wheat germextracts—particularlywhitekidneybeans—thataresaidtoinhibitadigestiveenzymethatbreaks down starchy carbohydrates, such aspotatoes, bread and pasta. This supposedlypreventsthecarbsfrombeingabsorbedbythebody; instead, they are said to pass throughthedigestivetractandbeeliminated.Mostpillsclaim to inhibit between30 and45gramsofcarbsfrombeingabsorbed.”

4. Fat Blockers: “They commonly containchitosan,which issimilar todietaryfiber,butis derived from the exoskeletons of shellfish.Likefiber,theypassthroughthedigestivetractwithoutbeingdigested,butitalsopurportedlyabsorbsbetween6and10timesitsweightinfatalongtheway,allofwhichistheneliminatedinthestool.”TheSkinnyontheseproducts:

They DON’T WORK. If something blocksabsorptionoffat,itisguaranteedtoblockotherthings that your body needs,i.e.NUTRIENTS.

Ditchthisproduct.Ifyouhavebought“FlushtheFat”Ihavesome great swamp land inFloridaforyoutobuy!





5. Growth Hormone Boosters (GH):“Growth Hormone is the master hormonebecause it is released by the master gland— the anterior pituitary gland. While GH isnot necessary or critical to one’s survival, itseems toplayan importantevolutionary rolein human development. During puberty, GHlevelsdictateaperson’sheightandbonesize.After puberty, GH continues to regulate thebody’smetabolism.”

TheSkinny onGH:Here is the deal. For themostpartGHisawesome—REALGHthatis—notSupplementsthatmayincreaseGH.Ijusthaven’tseenanyproofviacustomerreviewsorpersonalusethattheseproductswork.

Now there are some that look promising,notablyHelix24fromRivalUS.AndwhenIgetmorefeedbackIwillbethefirsttopostitup.

6. Generic Zinc and Magnesium: “ZMAis a scientifically designed anabolic mineralformula. It contains Zinc MonomethionineAspartate plus Magnesium Aspartate andvitamin B-6, and is an all-natural productthatclinicaltestingsuggestsmaysignificantlyincrease anabolic hormone levels andmusclestrengthintrainedathletes.”

TheskinnyonZMA:ZMAworks.Iswearbyit.Isleepbetter,Iwakeupbetter.Howmuchitcontributestotestosterone,Iamnotsure.Butitdoesmakemefeelbetter!IamnotknockingZMA; I am knocking GENERIC cheap Zinc &Magnesiumproductsandhereiswhy.• Non-chelated forms are generally lessbioavailable• Most cheap Zinc/Magnesium productscontain CALCIUM FILLER. Calciumblocks the

absorptionofZinc&MagnesiumrenderingyourcheapZMAtobeuselessZMAGo for quality. I prefer Optimum Nutrition,PrimaForce.

Well there you have it. There are a TON ofsupplementsonthemarket.HopefullythiswillhelpyouinmakingchoicesastowhatisworthaddingtoyourSupplementstack.

Besuretocheckoutmyblogwhereyoucanalso read this chapter online and leave yourfeedback!

SUPPLEMENT CATEGORIESTheSportsNutritionIndustryisbigbusiness.Everyday,moreandmorepeopleareturningtonaturalalternativestodrugsfortheirhealthandwellness.Thisisagreatthing,butthemorethatweareallowedtomakeourownchoices,themorewehavetoactuallygivethemsomethoughtandmakeourOWNdecisions.

Iamnotafanofanygovernmentmakingourchoicesforus,soIsuggestyoualwaysbesuretodoyourresearchandfindoutwhatyouaretaking.

HerearejustafewSupplementCategoriesthatexistonthemarkettoday.Therearefarmoreoutthere,butthesearetheonesthatpertainto building muscle, losing fat and improvingsportsperformance.

Anti EstrogensWhat does Estrogen have to do withTestosterone?Therearetwomajorhormonesinbothguysandgals:testosteroneandestrogen.Testosterone





isdominantinguysandestrogenisdominantingals--duh!Butinterestingly,estrogenseemstobeasignaltothepituitaryglandinthebrain.Based on estrogen levels, the pituitary turnstestosteroneproductiononoroff.Thehigherthe estrogen levels, the lower the amountsof testosterone thatwill beproduced.This iswhereanti-estrogenscomein!

If you are trying to buildmuscleandgoforaharder,denserphysique,youdon’twant estrogen! So thepopularityofAntiEstrogenSupplements is reallygrowing faster every day.DrugssuchasNolvadexandArimidex are very popularamongst competitive bodybuilders looking togetsuperhardandstriatedmuscles.Butnoteveryonewantstousedrugs.ThegoodthingisthattherearesomegreatSupplementAntiEstrogensonthemarketthesedays.

•NovadexXT–GaspariNutrition•Restore-ALRI•ArimidexHT–BPINutrition

Anti OxidantsHealthcastlesumsitupwell:Antioxidantsaresubstancesornutrientsinourfoodswhichcanpreventorslowtheoxidativedamagetoourbody.Whenourbodycellsuseoxygen, they naturally produce free radicals(by-products) which can cause damage.Antioxidants act as “free radical scavengers”andhencepreventandrepairdamagedonebythesefreeradicals.Healthproblemssuchasheartdisease,maculardegeneration, diabetes, cancer, etc, are all

contributed to by oxidative damage. Indeed,arecentstudyconductedbyresearchersfromLondon found that 5 servings of fruits andvegetables reduce the risk of stroke by 25percent.Antioxidantsmayalsoenhanceimmunedefenseandthereforelowertheriskofcancerandinfection.Anti Oxidants arekey in buildingmuscleandlosingfat. By reducingthesefreeradicalswe improve ourrecovery, reducei n f l amma t i o n ,and improve ourimmunesystemandmuchmore!•AcaiBerry•ALA•GrapeSeedExtract•VitaminC•VitaminE

CreatineThereisagreatwriteuponcreatineinmyTop10SupplementsandalsointheDescriptionsinChapter11soIwon’tgooveritallagainhere.•Qualitypurecreatine(IlikeEASPhosphagen,Prolab,4everFit)•Concentratedcreatine(thislookspromising!)•Kre-alkalyncreatine(PurpleK,GP3,BetaK)

Carbohydrate PowdersBecausemostbodybuildersarecaughtupwithprotein powders, carbohydrate powders havetaken a runner up position. Compare that toenduranceathleteswhoareprettymuchtotallyconsumedwithcarbohydratepowdersandyouhavetheopposite.

My stance on carbohydrate powders is that


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they have huge benefits as long as you usethemcorrectly.Forsomeoneonalowcarbdiet,most carbohydrates should be ingested postworkout.Forsomeonelookingtobuildmuscle,youwantcarbohydratesinmostmeals,withabigfocusonpreandpostworkout.Thiswholeconceptinitselfisanotherbook.Letmesummarizesayingthatmostcarbohydratepowdersdon’tgetenoughattentionandIthinkin the next few years this area will improvegreatly.

•Accelerade•Cytomax•Vitargo•WaxyMaizeProductssuchasMonsterMaizeandGlycoMaize

EFA Essential Fatty Acids

AsquotedearlierinChapter4,

Werefertoessentialfattyacidsas“essential”forareason.Theyarevitaltohumanhealth,despite the body’s inability to manufactureitsownsupply.Forthisreason,theymustbeobtainedthroughthedietorsupplementation.Here’s why. Fish oil contains two of themost healthy and biologically active fattyacids: EPA (eicosapentaenoic acid) and DHA(docosahexanoicacid)withthemostcommonsourcebeingdeep-sea,cold-waterfish.The body is constantly repairing itself fromcellulardamage.Inordertodothis,itneedsalargesupplyofpolyunsaturatedfatscapableofconstructing cellmembranes that areelastic,functional and “strong like bull.” This makesit easier for the heart to return to a normalrestingstate.

Adeficiencyinthesegoodfatsultimatelyforcesthebodytousesaturatedfatfortheconstructionofthesenewcells.Astheamountofsaturatedfat begins to outnumber the unsaturatedreserves,thecardiovascularprocessbecomesmoreandmorecompromised.

In the fall of 2004, after examining years ofconvincing studies, the FDA approved theuse of a qualified claim for omega-3 EFA. Itstates that “supportive but not conclusiveresearch shows that consumptionofEPAandDHAomega-3fattyacidsmayreducetheriskof coronary heart disease”. This is especiallysignificantwhenyouconsiderhowselectivetheFDAisinannouncingqualifiedhealthclaims.

Thebenefitsofomega-3fishoilsdon’tstopatthecardiovascularsystem,however.Awealthofstudieshavebeenconductedoverthepastdecade on their role in depression, mood,vision,skin,recovery,immunesystemfunction,pregnancy, jointhealthandmigraines just tonameafew.•NutraSea-(AscentaHealth)•CharlesPoliquin-Omega3Liquid•OptimumNutrition-FishOilCaps•FusionNutrition-OmegaOil

Fat Loss / Thermogenic SupplementsThiscategoryofsupplementscoulduse5subcategories or more. For now I am lumpinganythingthatinvolvesfatlossintoonecategory.There are many other types of Fat LossSupplements (thyroid enhancers, stimulantfree fat burners, appetite suppressants andmore).However,let’sjustfocusonthebasicpremiseforaFatLossProduct.Anysupplementthatcanhelp with increasing metabolism, decreasing


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appetite, increasing energy and immobilizingfatcanbeconsideredafatburner.Thispartofthemarket ishuge.Considertherise in obesity rates (especially in the USA),and the easy access to poor food at cheapprices.Addtothisthatmostpeoplehavedeskjobsandworklonghours.Thisusuallyleadstounwantedfatgain.Here isa listof fatburners that Ihaveusedandliked.

1.Lipo6Black2.Lipo63.HyperDrive4.Poison5.OxyElitePro6.F107.Ephedrine&Caffeine8.LeviathanReloaded

Diuretics“A diuretic is any drug or supplement thatelevatestherateofurinationandthusprovidesameansofforceddiuresis.Thereareseveralcategories of diuretics. All diuretics increasethe excretion ofwater frombodies, althougheachclassdoessoinadistinctway.”WhatdoesthishavetodowithBodyBuildingorWorkingOut?Thereare2mainwaysthatDiureticsareusedinfitnessandsports.

1.Sheddingofwaterforsuchthingsasphotoshoots, bodybuildingandfigure competitions,modelingrelatedjobsetc.2.Cuttingwaterweighttomakeweightclassesin such sports as MMA, Judo, Wrestling,BodyBuilding,Boxingetc.

Diuretics (Especially drugs such as Lasix and

Aldactone)canbeverydangerous.TheHerbalSupplements are not as dangerous as theirdrug counterparts but should still be usedcautiously.

Thereisanewtrendofpeopleusingdiureticsonadailybasistokeepwaterlowandtolook“trim.”This isnotagood idea.Thiscan leadtodehydrationwhichisnotagoodthingatall.Becautiouswhenusingthesesupplementsandonlyusethemforashortperiodoftime.

Rob’sRecommendedDiuretics:1.Taraxatone2.WaterShed3.Xpel

GH (Growth Hormone) SupplementsGHisthewonderdrugthatnoonereallywantstotalkabout.MostproathletesareusingGH(yesitistrue),forgoodreason:improved recovery, improvedhealing of injuries, increasedfatloss,improvedmusclegain.Ohand it is almost impossibletotestfor.GHisalsorumoredtobeverybig in Hollywood with moviestars,singersandperformers.Notabaddealbythesoundsofit!Thebiggestissueisthecost.MostdrugGHCyclescanrunbetween$500-1,000amonth!FortheaverageJoelikeyouandme,that’swaytoopricey!When it comes toGHSUPPLEMENTS though,thingsaren’tonthesamelevelasdrugs—atleastnotyet.There are natural human growth hormonesupplementsthatmayhelp,suchasZMA.


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http://www.bodybuilding.com/store/usp/oxyelite-pro.html?CJAID=10409943&CJPID=3288023


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But here is what you don’t hear aboutmosthuman growth hormone Supplements: First,HGHSupplementsdonotraiselevelsofhumangrowth hormone if you are deficient. If youhave normal levels of HGH already, then thespike will last about 20minutes. Some HGHisbetterthannone,but20minutesofhigherthannormallevelsofhumangrowthhormonehas not been shown to cause any benefit bycurrentresearch.Beingabodybuildermyself,IwouldstillliketheextrakickifIhadmoneytoburn.IthinkHGHSupplementshavelargepotential,butIdon’tknowofanyrightnowthatarekillingitwithresults.Butifyouwanttotrysomeandgivemefeedbackherearemysuggestions.

1.GABA(Ithasabadwrap,butusedproperlyit’sagreatsupplement)2.PowerFULL-USPLabs3.Helix24–RivalUSNutrition

Joint Health SupplementsJoint supplements are designed to aid inthe repair of joints and in the reduction ofinflammationcausedby thewearand tearofsports,running,weightlifting,etc.Theyaredesignedtohelp the joints inmanyways.Theycanhelphealdamagedjointsandalsohelptoreduceinflammationwhichusuallyleadstopain.Askanyonewhohasbeenliftingweightsforanyperiodof timeandyoucanalmostguaranteetheysufferorhavesuffered fromsome formofjointpain.Itisnotfunandcanreallyhindertraining.Usuallymostjointpainiscausedfromtraumaofsomesortorfromrepetitivestress.Thiscanbeappliedtoweighttrainingandbodybuildingasgenerallywedoalotofthesamemovements

dayinanddayout.Allthisleadstowearandtearonthejoints.Based on my own use as well as customerfeedback, these types of Supplements seemveryhitormiss.Somepeopleswearbythemand others seem to get nothing from thematall.Idon’tthink it’spossibletodefinitivelysaythattheydoordon’twork.Ihavealwaysbeenabeliever in individualityandthatwhatworks for some people may not work foreveryone. I believe that to be the case withJointSupplements.Myadvicewiththeseistotreatthemlikefishoil. Buy quality over price. I have seen toomanycheapJointSupplementsandIamnotafanofthem.MostsupplementsonthemarkethaveNOguaranteethatwhatisonthelabelisinthebottle.Soitisveryimportanttohaveagoodcompanywithagoodreputationyoucantrust.

ProductsIlike:1.ScivationElastamine2.ScivationCissus(PersonallyIswearbythisproduct)3.UniversalAnimalFlex

Liver Support

WhatistheLiver?Wikipediaexplainsitthus:

Theliverisavitalorganpresentinvertebratesandsomeotheranimals. Ithasawiderangeof functions, including detoxification, proteinsynthesis, and production of biochemicalsnecessaryfordigestion.Theliverisnecessaryfor survival; there is currently no way tocompensatefortheabsenceofliverfunction.


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This organ plays amajor role inmetabolismand has a number of functions in the body,including glycogen storage, decompositionof red blood cells, plasma protein synthesis,hormone production, and detoxification.It lies below the diaphragm in the thoracicregion of the abdomen. It produces bile, analkalinecompoundwhichaidsindigestion,viathe emulsification of lipids. It also performsand regulates a wide variety of high-volumebiochemical reactions requiring highlyspecializedtissues,includingthesynthesisandbreakdown of small and complex molecules,manyofwhicharenecessaryfornormalvitalfunctions.

Thelivercanbecomestressedbymanydifferentfactors.Intherealmofbodybuildingandweightlifting liver problems can be associated withtheuseof anabolic steroids. This can impacttheliverbuttherearemanyotherfactorsthatcanplayaroleinstressingyourliver.

Such thingsasalcohol, smoking,prescriptiondrugs,poorfoods,caffeinateddrinks,andevendieting and weight loss can be contributingfactors.

Liver Support Supplements don’t get theattention they deserve simply because mostpeopleareconcernedprimarilywith2things—buildingmuscleandlosingfat.Andeventhoughtheliverisanessentialpartofthebody,thesetypesofSupplementsusuallytakeabackseattoalloftheotherpopularSupplementsonthemarket.LiverSupplementsIrecommendcheckingout:

1.LiverCare-HimalayaLabs2.CycleSupport-AnabolicInnovations3.MilkThistle(AnygoodCompany)

Natural Testosterone Boosters

Wikipediadefinestestosteroneas,

asteroidhormonefromtheandrogengroup.Inmammals,testosteroneisprimarilysecretedinthetestesofmalesandtheovariesoffemales,although small amounts arealso secretedbytheadrenalglands.Itistheprincipalmalesexhormoneandananabolicsteroid.Testosteroneis evolutionarily conserved through mostvertebrates, although fish make a slightlydifferentformcalled11-ketotestosterone.

Inmen, testosterone plays a key role in thedevelopmentofmalereproductivetissuessuchasthetestisandprostateaswellaspromotingsecondary sexual characteristics such asincreased muscle and bone mass and hairgrowth. In addition, testosterone is essentialforhealthandwell-beingaswellaspreventingosteoporosis.

On average, an adult human male bodyproduces about ten timesmore testosteronethananadulthumanfemalebody,butfemalesare,fromabehavioralperspective(ratherthanfromananatomicalorbiologicalperspective),moresensitive to thehormone.However, theoverall ranges formale and female are verywide,suchthattherangesactuallyoverlapatthelowendandhighendrespectively.Raising your testosterone level helps you togainmuscle,enhancesyourmood,helpsyoumaintainahealthy libido,andmore.Steroidsdo a great job of raising testosterone levels,buttheyarenot legal foruse.Instead,theseall-naturalproductswouldbeperfectforyou!

Youcanalsousethesenaturalproductswhenyouareoffofyourprohormonecycle.


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Natural Testosterone Enhancers are not anexactscience.Theyseemtobegreatforsomepeopleandnotsogreatforothers.Personally,Ifind theyhelpmydrive,motivation,energyandincreasemyappetiteandpositivelyaffectmymood.

ProductsIrecommend:1.BadAssMass–ALRI2.Alpha–AdvancedGenetics3.Tribex500–Biotest4.Restore–ALRI5.JungleWarefare–ALRI6.NovadexXT–GaspariNutrition7.T-BombII–MHPLabs

NO2 Nitric Oxide Supplements

Bodybuilding.com offers a straightforwardexplanationofNO2.

NitricOxideisafreeformgasthatisproducedin the body and is used by the body tocommunicatewithother cells in thebody.Toproducethisgas,enzymes in thebodybreakdowntheaminoacidArginine.

Nitric Oxide is a molecule consisting of oneatom of nitrogen and one atom of oxygen.The production of Nitric Oxide occurs whenthe amino acid L-arginine is converted intoL-citrulinethroughanenzymegroupknownasNitricOxideSynthase(NOS).

Despitetheclaimsofsomeinthesupplementindustry,thereexistsamplescientificliteraturetosuggesttheefficacyofNitricOxideproducts.The following was written in May 1996 in adocumentpreparedfortheRoyalSocietyandAssociationofBritishScienceWriters:

“Summary research papers continue to floodthe scientific journals and insights into thebiologicalactivityandpotentialclinicalusesofnitricoxide(NO):agascontrollingaseeminglylimitless rangeof functions in thebody.Eachrevelationaddstonitricoxide’salreadylengthyresume in controlling the circulation of theblood,regulatingactivitiesofthebrain,lungs,liver,kidneys,stomachandotherorgans.”

Since the above was written in 1996, NitricOxide containing products have continued tobetoutedbythoseinthemedicalprofession,aswellasbyathleteslookingtoaddmuscletotheirframes.

The above quotation states that Nitric Oxidecontrolsthecirculationofblood,andtransmitsmessagesbetweennervecells.

Thefactthatnitricoxideincreasesbloodflowshouldmakeitof interesttobodybuilders,asincreasedbloodflowwillservetodelivermorenutrients to muscles, thus helping musclesbecomelargerwhensubjecttostress.

Nitricoxidealsoaffectstheendocrinesystem.Itaffectsthereleaseofgonadotroptinreleasinghormone,aswellasthereleaseofadrenalinefromtheadrenalmedulla.

EveryoneREQUIRES nitric oxide to carry outkey physiological processes within the body.Fromabodybuilder’sperspective,nitricoxidesupplementationmayproveusefulinincreasinggrowthduetoincreasesinbloodflowtocertainareasofthebody.

Signsofdeficiency includephysicalweaknessand extreme fatigue. Most “nitric oxide”



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supplementscontaintheaminoacidArginine-alpha-keto-glutarate.

With any amino acid containing product,overdoseisapossibility.Dosingwithtoomucharginine can lead to diarrhea, weakness andnausea.Cleardosingguidelineshavenotbeenestablished,soit isbesttodowhatisknownas “tolerancemapping”. Take a small dosageforoneweek,note thebenefitsand the sideeffects, and increase the dosage until thebenefits are maximized and the side effectsminimized.Overtimethetwowillconvergeandyouwill hit theoptimal dose. This process issimilarto“receptormapping”forbodybuilderswhouseinsulin.

MyRecommendations:1.USPlabs-Jack3d2.GaspariNutrition-SuperPump2503.BSN–NO-Xplode4.ControlledLabs-WhiteFlood 5.VPX-NOShotgun 6.UniversalNutrition–AnimalPump7.NutrexLabs–HemoRage

Pre Workout Supplements

IntermsofbodybuildingSupplementsthepreworkoutSupplement isa relativenewcomer,achieving a huge rise in popularity over thelast few years. Initially, this started off asproductssuchasEphedrineandCaffeine,andthenshifted toproducts likeUltimateOrange(made by Dan Duchaine for Next Nutrition,awesomeproduct!).Fromtherecreatine-typepreworkoutsemerged,andnowwehavefullonall-in-onepreworkoutsthatwillgiveanyoneanawesomeworkout!

AsnotedbyNitroFatBurnersonHubpages,

Today, there are dozens brands of workoutSupplements that have taken the old schoolmethods and ingredients into over-drive, butnoingredienthashadsuchahugeimpactonthepreworkoutSupplement industryasNO2orNitricOxide.

Bodyculture on theweb outlines the benefitsofNO2.

NitricOxideisavasodilatorwhichwhentakenin the proper amounts, forces more bloodintothemuscleswhichin-turn,providesmorenutrientstothemusclesbothduringworkoutsandafter,assistinginrecovery.

Nitro Fat Burners goes on to point out thedifficultyindeterminingwhatthebestproductforyouisamongaseaofproductstochoosefrom.

IfyoudoasearchonlineforbestpreworkoutSupplement, you will find millions of searchresults with dozens of variations of NO2


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http://www.bodybuilding.com/store/clabs/flood.html?CJAID=10409943&CJPID=3288023

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Supplements, all claiming to be the best ornext best thing since sliced bread. Trying todetermine which one is the best has less todowithmarketingclaimsandmoretodowithactualresults,i.e.gains.Sinceeachpersonisunique and follows their own individual diet,supplement, and workout plan, coupled withtheindividual’sresponsestothesevariables,itwouldbedifficulttostatewhichformulawouldbethebestpreworkoutsupplement.

Ihaveusedmanypreworkoutsaswellasdoneextensive research on the subject; it wouldbe safe to say that there are specific brandsthatdostandoutfromthepack.Ialsovaluecustomer feedback highly when consideringtheproductsIrecommend.

Rob’sRecommendedPreWorkouts:

1.USPlabs-Jack3d2.GaspariNutrition-SuperPump2503.BSN–NO-Xplode4.ControlledLabs-WhiteFlood 5.VPX-NOShotgun 6.UniversalNutrition–AnimalPump7.NutrexLabs–HemoRage

Post Workout Supplements

At the moment pre workout Supplementsareall therage,andforgoodreason—theywork!However,IseeatrendwithpeoplenotpayingenoughattentiontotheirpostworkoutSupplements.Thisisahugemistake.

PostWorkoutSupplementsareusuallydesignedto aid in the repair of muscle, reduction ofcortisol, replacing of glyocgen, and shuttlingBCAAs and creatine into the muscle cells to

reduce soreness, and increase strength andrecovery.

Personally, I love post workout SupplementsandImakethemahugepriorityinmytraining.IcansometimesgetbywithoutmypreworkoutSupplements,but I try toneverhaveagoodworkoutwithoutpayingattentiontomyPOSTWorkout Supplement Shake. The differenceitmakes inmyoverall recovery, reductionofsoreness, andability to train thenext day ishuge.

Tip: One thing I always recommend to myreadersandcustomersistoaddmixedfrozenberriestotheirpostworkoutshakes!Notonlydotheyaddtasteandflavor,buttheyalsoaddatonofqualityantioxidants(whichwecoveredearlier),andnatural sugars (thathelp reducecortisolandreplenishglycogen).

PostWorkoutProductsIRecommend:1.Surge–Biotest2.Xtend–Scivation3.NOSynthesize–VPX4.CellMass–BSN5.PurpleWrath-ControlledLabs

Protein Powders

ThoughalreadyquotedinChapter4,thisbearsrepeating:

Protein is essential for humans... thatmeansthatwecan’tdowithout it inourfoodandinourbodies, inpartbecauseofthenitrogen itcontainsnitrogenisresponsibleforgrowthandrepairof thecellsand inpartbecauseof theparticularbuildingblocksthatmakeupprotein.Proteinismadeupoftwentydifferentbuilding


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blocks, called amino acids, arranged inthousands and thousands of different ways.Everycellinthehumanbodycontainsproteinas part of its structure (cell membrane andotherstructures).Italsoservestobuildstrongstructures in the body, as a whole (bones,muscles, tendons, and ligaments); it makesup the compounds that your body used tomakethebiochemical reactionsoccur inyourbody,calledenzymes;itisfoundinyourbloodas parts of the red blood cells (hemoglobin)andascarriers forothermaterials (transportproteins);anditispartoftheimmunesystem(antibodies)thathelpsprotectyourbodyfromforeigninvaders,suchasbacteria,viruses,andtoxicsubstances.Italsohelpsyoudigestyourfood.

Insummarywithoutproteinyouarenotgoingtobuildmuchmuscle.SoremembertoalwayspayattentiontogettingQUALITYfoodproteinsourcesinyourNutritionandthenSupplementwithQualityProteinPowders.

Rob’sRecommendedProteins:•Myofusion(Gaspari)•OptGoldStandard100%Whey(ON)•Matrix(Syntrax)•Syntha6(BSN)•EAS100%Whey(EAS)•RivalUS-Promasil

Protein Bars

Gettingenoughproteinisnoteasy!Maybeyouare trying to eat six small meals each day?Sounds easier than it really is, huh? Proteinbarscanhelpyougettheproteinyouneedonadailybasisandalsohelpcurbthecravingsforsugar.

“Proteinbarsareformulatedtobetheperfectmeal,allwrappedupinaquickandeasybar.Itiseasytotakethemwithyoutoworkorschooloranywherethatyouneedtogetyourproteinorsatisfyyourhungerinahealthyway.”

However I always caution people that IF youare on a strict diet and trying to get leanerorcompetingatabodybuildingshowIwouldavoidandminimizeProteinBars.AsmuchasI personally love them they are still glorifiedcandybarswithproteinadded.Sooneeveryfewdaysisn’tbad,buthavingthemdayindayoutisnotagreatthingforyourfatlossquest.Be sure to have a solid nutritionally soundNutritionPlanandusebarsasabackup.IhavetheminmygymbagandinmyjeepincaseIamstuckforasnack.OtherwiseIalwaystrytogetqualityfoodanda lotofmyproteinfromproteinsupplements.It’smoreeconomicalandgenerallyabettersourceofprotein.

MyRecommendedProteinBars:•OhYeahBars-Thesejusttastesogood!•SupremeProteinBars-Alittlehighonthefat&calories,considertheseatreat• Zone Bars – I like these for a light snack.Verybalancedbarandlowoncalories•PromaxxBars–Anothergreattastingqualitybar•AllMaxIsoflexBars–Greattasteandnotdry


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Sexual Performance/Enhancement

I know this doesn’texactly fall into thecategory of SportsSupplements,butinactuality it appliesmore than youthink!Anythingthatcan improve bloodflow can essentiallybeconsideredanergogenicaid.

In termsof sexual performancedrugs, thosesuchasViagraandCialiswillmorethanlikelysoonbebannedbytheIOCforOlympics,buttherearemanySupplementstochoosefrom.

SexPerformance/EnhancementSupplementsIRecommend:•Aspire360–PaloAltoLabs•Pornstar–ALRI•SixT9•BiotestRedKat•Yohimbe•HornyGoatWeed•Tribulus

Stress Relief Supplements

Stress in modest amounts can be beneficialmotivating you to reach yourgoals;however,toomuchstresscan negatively impact yourhealth,contributingtoinsomnia,panic attacks, headaches andevenheartdisease.Essentially, when we workoutwe cause stress to our bodies.

In turn our bodies adapt to this stress andimprove. Depending on the demands placed,ourbodiescangetbigger,stronger,orfaster;whateverthestimulus,yourbodywillrespond.

However, constantly stressing your body andnotgivingitadequatefood,nutrition,minerals,and plain old rest can cause your body toessentially “stress out” and not adapt. Thisstressactuallymakesyouworse!Soit’salwaysimportanttoscheduleproperresttimesinyourworkout.

Personally after about 6-8 weeks of weighttraining, I like to take a full week off andperformACTIVERECOVERY.Thismeans Idonotengageinanythingthatisdrainingonmybody.ThisdoesnotmeanIengageinnothingatall.Activitiessuchashiking,swimming,yogaor Pilateswill only benefit your recovery andreduceyourstress.

StressSupplementsIRecommend:•Comatose–ALRI• Neuro + Phosphatidylserine – SurplusSupplements•SerenityNow–BMFHardcore

Sleep Enhancers

Notgettingagoodnightsleep?Sleep can affect almost everything in youreverydaylifeincludingenergylevels,alertness,andevenyourprogressinthegym!

Gettingagoodnightsleepisnotonlyimportantfor reachingyourfitness andphysiquegoals,butisrequiredforoptimalhealth.Thesesleepproductsaredesignedtohelpyougetabetter,longer,deepersleep.





You’llbesurprisedatjusthowmuchofadifferencegettingagoodnight’ssleepeverynightcanmake!

Don’tforgetthatwhenyourestyourbodyrecoversandbuildsmuscle.Ifyoulookatmostprobodybuilders they sleep from8-10 hours a day minimum.Theydothisforareason—thatiswhentheirbodyrecovers!

SleepSupplementsIRecommend:

•ZMAPrimaforce•ComatoseALRI•ShutEye–FusionBodyBuilding•AnimalPM–UltimateNutrition•KnockOut–Scivation

NEW & HOT SUPPLEMENTS

When it comes toSports Supplements, “newand hot” is always king. Everyonewants thenewest hottest product being pushed in themagazines!It iswhatsells!Thereisareasonyoudon’tseeaddsforcreatinemonohydrateinmagazinesanymore.Justoneglanceatanyfitnessorbodybuildingmagazineandyouwillbefloodedwithimagesofmonstersliftingcrazyweight,veinsbulgingoutoftheirskin,toutingthenewSupplement,NanoXYZ.IhatetosingleoutacompanybutIthinkMuscleTechistheworstoffenderandIhatethispractice.

But sadly enough, it sells! Just think — Mr.OlympiabecametheMuscleTechMr.Olympia!Iamsurethatadvertisingtothatextendisn’tcheap.Consideringthatonefull-pageadinsay,MuscleMag, might cost thousands of dollars.On topof that, companieshaveall these topsponsoredathletes that theyhave topay.Allthisaddsuptobigexpensesandbigexpensesneedevenbiggersalestomaintaingrowth.

PersonallyIdon’tmindabitofmarketing,butIlikepayingforthePRODUCT,nottheadvertisingbudgetofthecompanysellingit.

I always recommend that people do someresearch when it comes to the newestSupplement on the market and for a fewreasons. Most new Supplements that hit themarket are sold more on the basis of theirMARKETINGandnottheactualSupplement.Ihavenoproblemwith this, Iamamarketingguy and I love it, but always do your ownresearchasbestyoucanwithnewingredientsandproducts.


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Aswellalwaysbesure tocheckoutmyblogwww.RobKingFitness.comandIwilldomybesttokeepyouinformedonwhatIthinkisworthtaking,andwhatyoushouldstayawayfrom.IalwaysvaluecustomerfeedbackandIamverylucky to have a great network of customersthatgivemefeedbackoneverythingtheytry.

HereareafewingredientsIthinkyoushouldkeepaneyeoutfor.

1,3 Dimethylamylamine

1,3 Dimethylamylamine, also known asGeranamine, Methylhexaneamine, or DMAA,is a stimulant that provides effects similarto a weak version of ephedrine or otheramphetamines.Itisderivedfromgeraniumoil,andactsonthecentralnervoussystemby giving a rush similar to adrenaline. Thiscreates a slight surge that gives usersmoreenergyandfocus,aswellasaslightbumpinrestingheartrate.

Thebiggestbenefitof1,3Dimethylamylamineusageisthatitincreasesfocusandconcentrationshortlyaftertakingit.Thisisusefulforpowerfulworkoutsaswellasstudyingforexams.Itisaknown athletic performance-enhancer, but isnotbannedinmanysportingleagues.

1,3 Dimethylamylamine seems to be verysynergisticwithcaffeine,andisinsomenitricoxidepre-workoutdrinkssuchasJack3d.1,3pillscanbeaddedtopre-workoutdrinksthatdonotalreadycontainitforanincreasedbumpinworkoutperformance.

1,3 Dimethylamylamine also increases goodmood in many users, as well as giving a

thermogenic (heat-releasing, fat-burning)effect.Whentakenalone,thereisusuallylessofa‘crash’thanthereiswithcaffeine.

Rob’sNotes:PersonallyILOVEthisingredient!ThefirsttimeItriedJack3dIwasamazedandit isstillmyfavoritepreworkoutproduct.

Concentrated Creatine or CON-CRĒT®

Creatineisanessentialmoleculeforthebody’sprocess of making functional energy, proteinsynthesis(musclebuilding)andneuro-muscularfunction. It catalyzes “fuel” for every cell inthe body. Creatine is naturally found in thebody,yet itonlysynthesizes50%ofcreatine– the remainder comes from foods you eat.Howevermanypeople’sdietsoftenlacknaturalcreatine,whichyougetfromanimalproteins,and therefore supplementation is advisedto increaseormaintainoverall health, and iscritical for muscle strength, endurance andrecoverywhenexercising.CON-CRĒTcanoffermajorbenefitstopeoplewhohaverestrictiveanimalproteindiets(themostnaturalsourceofcreatine).

Most commercially available creatines havebeen inefficient in recharging adenosinetriphosphate (ATP) - until CON-CRĒT. Theuniqueandnaturalmoleculardesignintroducesthemostpotentandbio-available creatine tothis process, resulting in significant strength,mass, endurance and recovery without sideeffects.Creatine isacriticalcomponentofthebody’sprocess of storing and using ATP as energy.Creatine helps recharge ATP after it hasexpended phosphatemolecules and becomes






adenosine diphosphate (ADP) in the normalprocessofworkorexercise.As ATP loses a phosphate molecule in thisprocessandbecomesthebio-inactivemoleculeadenosinediphosphate(ADP),creatineassistsbyreplenishingADPwithaphosphatemoleculecreating the useful ATP thereby increasingenergyoutput.

Rob’sNotes:ConcentratedCreatinehasgottensomegreatreviewsfromourstaffandcustomers.AlthoughIhaven’ttriedityet,Iamsoonaddingtomyregimen and I will keep you posted on myresults.

HumanaPro Protein from ALRI

IamabigfanofALRISupplements.They seem to take a lot of flakfor the problems associated withVenom HyperDrive a year or soago.Thatisanotherstoryinitself.

I do feel that they push the “gray area” ofSupplements.Andyouknowwhat? Iamfinewith that. It keeps it interesting! If that isn’tcoolwith you then just don’t buy their stuff.PersonallyIloveComatoseandHyperdrive.

“NNU refers to the potential for anabolismwhere as NC refers to toxic Nitrogen wastesuchasAmmonia,Urea,UricAcid,NitratesandNitrites.Someofthewastecanbeutilizedasenergyorstoredas fat,butmostslowsyourprogress before hitting the toilet where itbelongs.1)Dependinguponoriginmostproteinpowdershave an anabolic to catabolic ratio of 16:84-17:83.

2)Wholefoodproteinsaresuperiorforgrowthandhealthwithanaverageanabolictocatabolicratioof32:68

3)Humapro™hasananabolictocatabolicratioof99:1.

Lownegativewasteresultsinahealthiermorepredictablegrowthenvironmentthatdoesnotincrease systemic or organ toxicity. A highNNUresultsinananabolicenvironment.Whenthe waste percentage exceeds Net NitrogenUtilizationfromyourproteinsource,yourgrowthpotentialisretardedresultinginrecoveryandgrowthinhibition.Obviouslywearelookingfora quality caloric source withminimumwasteaswell.Whole food is thebetter optionoverprotein powders and you will feel healthier,stronger and recover faster... and grow aswellasorperformfaster.Gettingtheideaastowhy itonly takes1gramofHumapro™tooutperform5.6gramsofeven thebestwheyprotein?”

RobsNotes:All the same,maybe I amgetting caught upinsalescopybut theirnewproteindoes lookinteresting. I am not going to recommend ituntil I try it andget some feedbackbut it isworthkeepinganeyeon.The Fitness Nutrition Info YouMust Know ToReachYourGoals





Onceyou’vemadethecommitmenttogettingstarted with a solid workout plan, the nextstep is figuring out your diet.Don’t find thatperfectworkoutplanforyourselfandassumethatyou’reallfinished–that’sanythingbutthecase.Ifyoureallywanttohaveatoplevelofsuccesswithyourprogram,youmustgetyournutritionin order aswell. If you’re going to put in allthathardeffortinthegym,youbetterbesurethat you’re matching that with a good dietthatprovidesall theessential buildingblocksthat thesemuscle tissueswill need to repairand recover. It’s only during the repair andrecoveryprocessthatyouactuallyseetraininggainsbeingmade,sowhatyouabsolutelymustbesuretogetstraight.Thereisalotofconfusionunfortunatelyastowhatmakesupthebestnutritionplanhowever,solet’ssetthisrecordstraightonceandforall.The followingaresomeof thebasicconceptsthatyoushouldrememberwhendevisingyouroptimumplanfornutrition.Ifyoucanfollowtheseandgetthemstraight,you can feel confident moving forward thatyou’reheadedintherightdirection.SettingYourCalorieIntakeThe very first thing that you must be suretodo isfigureoutyour target calorie intake.Remember that each individual will have aslightlydifferentcalorieintaketargetinordertomeettheirgoalssothisisdefinitelynotonesizefitsall.Youmayevenuse some calculators that youfind online that illustrate to you how manycaloriesyoushouldbe taking inbutdon’tbetoofasttotakethisasarule.Eachpersondoestendtovarysomewhatsothesinglebestwayto determine your optimal intake is throughreallifeexperience.

Youcanusethecalculatorsasaguidetohelpdirectyouastowhatgeneralrangeofcaloriesyoushouldtakeinandthenyoushouldadjustthatbaseduponyourresults.Formostpeople,oneverybasicbutsurprisinglyquiteaccuratewaytoassesswhatcalorieintakeyoushoulduseissimplymultiplyingyourbodyweightbyafactorof9-12caloriesperpound.This isagoodrangetobe inforfat lossandshouldgetyouseeingresults.Ifyou’remoreactive,leantowardsthehigherendofthatrange(12caloriesperpound),whileifyou’relessactive,leantowardsthelowerendofthatrange(9caloriesperpound).At 9 calories per pound it will be a fairlyintensediethoweversodokeepthat inmindandbesurethatyou’rereadyforthatlevelofrestriction.Youshouldnevergobelowtheninecaloriesperpoundhoweverasthatcouldveryseriouslyslowdownthemetabolismandmakeit thatmuchharder to get the results you’reafter.Ifyoucanstaybetweenthat range thenyoushouldseefatlossoccurringatasafepacethatwillstayoffinthelongterm.Remembertoothatyoudon’tnecessarilyhaveto keep your calorie intake the same at alltimes.Oneverygoodstrategyifyou’retryingtoloseweightistocyclebetweenlowercaloriedaysaswellashighercaloriedays.Thishelpstotrickthemetabolismintoburningcaloriesatafasterratesoyoudon’tseethatweight loss plateau that so many people doexperience.Plus,it’salsogoingtomakeyourdietthatmucheasier to stick with since you aren’t alwaysfeelingquitesorestricted.Sothebottomlineisthatcaloriesmustfiguredoutproperlyifyouaretoseetheresultsyou’reafter.Nothingelsewillmatterifyoudon’tgetthecaloriesrightsothisistheplacetostart.





SetYourProteinIntakeThenextstepthatyoushouldbedoingifyouasyoudeviseyoursmartnutritionplanistosetyourproteinintake.Proteinisthenutrientthatwillhelpkeepthemetabolismrunningquickly,helptobuildandrepairmuscletissue,andhelptokeepyoufeelingsatisfiedbeduringmeals.Proteinisamust!Thebestsourcesofproteintotakeinwithyourdiet includechickenbreasts,eggwhites, low-fatdairyproducts,leanredmeat,seafood(fish,shrimp, lobster, etc), aswell aswheyproteinpowder.You should be aiming to get at least oneof these inwith eachmeal or snack you eatthroughout the day so that your body doeshavethatconstantsupplyofaminoacidsthatitneeds.Atfirstthismayseemlikeadifficultthingtodosincemostpeoplearen’tregularlyinthehabitofsnackingonproteinrichfoods,butrememberalittlegoesalongway.A cup of yogurt with some protein powdermixedinorhalfacanoftunaputintoawholegrainwrapwillmakeforagreatmid-afternoonsnackandeachwouldsupplyabout20gramsofprotein.Ifyoucanlookforsmallerwaystoaddittoyourday,you’llseethatitreallyisn’tallthathardtogettheamountofproteinyouneed.Asforhowmuchproteinyoushouldbeeating,the general recommendation is somewherebetween one and one and a half grams ofproteinperpoundofbodyweight.Thisiswhatwill supportagood levelofactivityeachdayandhelpyougrowstrongerbetweenworkouts.If you’re using the lower end of the calorierange,you’llwant to take thatprotein intakeuptothehigherendof1.5gramsperpound,whileifyou’reusingahighercalorieintake,youwon’tneedquiteasmuchproteinsocanuse

closertotheonegramperpoundrange.What’sveryimportanttonotewithyourproteinintakeisthatyoumustbeverysurethatyouaretakinginagooddoseofitbeforeandafteryourworkout.Usuallymostpeoplewillchooseto use awhey protein shake for this since itgets into the muscle tissues very quicklyimmediatelyafterexerciseiscompleted.Thisispreciselywhatyouwantatthisperiodintime.Then if you can focus most of the rest ofthe protein throughout the day on solid foodsourcesyou’llbeallset.FiguringOutYourCarbohydrateIntakeProbablytheonenutrientthatgetstheworstrap out there right now is the carbohydrate.Moreandmorepeoplethinkthattheyshouldbeavoidingcarbohydratesatall costs if theywan tomaintain the lean physique that theyaregoingfor.It’svitalthatyourealizethatthisjustisn’tthecase.Whileyoudodefinitelyhavetowatchthecarbohydratesyou’re taking in, if you choosecorrectly these definitely can be part of anoverallgooddietplan.Here’swhatyouneedtoknow.SourceOfCarbohydratesTheveryfirst thing to consider is thesourceofwhere you are getting your carbohydratesfrom.Ideallyyouwanttofocusonasnatural,unprocessed sources as possible as this willcontrol the blood sugar levels the best andhelpensure that youmaintain steadyenergythroughouttheentireday.When you instead turn to overly processedformsofcarbohydratesyou’relikelytogetlargeenergyspikesquicklyfollowedbyacrashthatwilldonothingforyouroverallbodycompositionorhowyoufeelthroughouttheday.Thismeans selecting carbohydrate rich foodssuchasbrownrice,quinoa,wholegrainbreads,





oatmeal,sweetpotatoes,aswellasvegetableswillbeyourbestbet.Youcanaddinafewpiecesof fruithereandthereaswell, justnotethatyouwillneedtobeslightlymorecarefulwiththese due to the fact that they will increasethebloodsugaralittlemore(althoughstillnotnearlyasmuchasprocessedfoodswould).Basically, if you can think of only choosingfoodsthatcontainasingleingredient(sodon’tcomefromaboxorabag),you’llbesuretobemakingtheproperselection.TimingOfCarbohydratesSecond,thenextthingtothinkaboutiswhenyou’re consumingyour carbohydrates. Ideallywhat you’ll want to do if you’re trying tomaximizeenergylevelsbutminimizefatgainishavethemostcarbohydratesbeforeandaftertheworkoutperiodwhenthemusclesaregoingtobeinhighneedofthatfuel.Ifyoucanpackinmorestarchycarbohydratesat this point you will kick start the recoveryprocesssoyoucangetintothegymforyourworkoutthatmuchsooner.Thenlateroninthedayyoushouldhavemuchloweramountsofcarbohydratescomingmostlyin the formofvegetablesmakingyourmealsmoreproteinandfatfocused.VolumeOfCarbohydratesFinally,thelastthingtoknowwithcarbohydratesisthatyoumustwatchhowmanyyou’retakinginaswell.Howmuchyoushouldeatinadaywillhighlydependuponyourownbodyweight,activity level, and calorie needs as themoreactiveyouareandthemoremusclemassyouhavetosupport,themorecarbohydratesyouwillhavetoconsume.It’s also a smart move to have highercarbohydratedaysonthedayswhenyouaredoing higher intensity workouts (such as alower body training session) and then fewercarbohydratesonthedayswhenyouaren’t.

This again allocates these nutrients to whenthebodyneedsthemthemostsoyou’remorelikely to use them to maintain your muscletissueandlesslikelytoseeadditionalfatbeinggained.Remember that when aiming to see fat lossproteinshouldneverbecutback(ifanything,it’s to be increased when on a diet) so thismeansthatofthenutrientstogetdecreased,carbohydratesandfatsarewhereit’sat.Sokeep thesepoints inmind.Carbohydratesdo get a lot of negative attention by manybut quite a bit of it isn’t justified. If you’remaking the right choices at the right timeoftheday,theydefinitelywillhelpyoureachyourgoals.Ultralowcarbdietsareneitherfunnorsatisfyingsoit’sreallytimetomoveawayfromthatapproachandontoonethat’sfarsmarter.FiguringOutYourFatsFinally,thisbringsustoourlasttopictodiscuss,dietaryfats.Again,somepeoplethinkthatfatshouldbeavoidedsincefatwillonlyturntofat,right?Wrong. Dietary fat can actually help youmaintain a nice lean body since it will helpreducefeelingsofhungerbetweenmealssinceitdoestakesolongtodigestandwillalsohelpto improve thewayyouutilize carbohydratesfor fuel (assumingyou take in the right formoffats).It isdefinitely true that fatsaremorecaloriedense than either protein or carbs as theycomeinat9caloriespergramwhiletheformerare only four, but if you do make sure thatyou control portion sizes, this shouldn’t be aproblem.Anyoneshouldbeabletomakeroomforabout15%oftheirtotalcalorieintaketocomefromfatswhichistheminimumnecessarytomeetyourbasicrequirements.Withdietaryfat,therearetwoveryimportant





thingstonote.First,youwanttobesurethatyou’refocusingonhavingyourfatsatatimeotherthanwhenyouaredoingyourworkouts.Eatingfatsbeforeor after a workout would be a very unwisedecisionduetothefactthatthiswillonlyslowdigestion down, which is precisely what youdon’twantatthispoint.Instead, place fats with your protein intakeduringthelatermealsinthedaywhenyou’renot as active. This allows you to maintainsteady hunger levels and also reduce night-timeeating.Second,alsorememberthatthetypeoffatyoueatmatters considerably. If youwant to seebestresultsnotonlyfromabodycompositionstandpoint but from a health standpoint aswell,aimtohavemostlyunsaturatedfatsandessential fatty acids (omga-3 and 6 fats) inyourdiet.These are going to work with the body toreducetheriskofdiseasewhiletheirsaturatedandtransfatscounterpartswillonlyharmyou.Obviously you will have trouble completelyeliminatingallsaturatedfatsincetheywillbefoundinsmallamountsintheanimalproductsyoueat,butifyoucanatleasttryandkeepittoaminimum,thenyou’llbefine.Some saturated fat is okay as long as it’s inmoderationandtakeninlowlevels.Thebestsourcesoffattoeatthenincludeoliveoil,nuts,naturalnutbutter,avocado,flaxseeds,as well as fatty fish. These will supply yourbodywithalonglastingsourceofenergyalongwith a number of critical nutrients that aremandatoryforgoodhealth.So there you have everything you need toknow inorder tocreateanutritionalplan foryourself.Rememberthatwhiletherearesomehardandfastrulesthatgointocreatingagood

nutritionalprogram(suchashowmanycaloriestoeatandhowmuchproteintotakein),thereisalsosomeflexibility.How much of your diet you dedicate tocarbohydrateandfatintakewillvaryandcanbebasedonpersonalpreferencetosomeextent.I’d recommendyoustayabove100gramsofcarbohydratesforthemostpartwithyourdietifyoucanasthisiswhatmostpeoplewillfeelbeston.Inadditiontothat,15%ofyourtotalcaloriesshouldcomefromdietaryfat,soshootforthatrangeorhigher.Ifyouplayaroundwiththesetwomainmacronutrientsalongthecontinuumyou’lleventuallyfigureoutwhatworksbestforyou.Finally,don’tforgettoallowyourselftoindulgeeverynowandthen.Aproperdietshouldbeabout90%goodnutritionand10%fun.Ifyouneverallowyourselfthechancetoeatthefoodsyoudoreallycravethechancesarehighthatyouwillendupbingingonthematsomepointintime.It’s far better to have a small amount inmoderation periodically throughout the dietthanto letyourself reallygoalloutandtakein4000ormorecaloriesoverthecourseofthedaybecauseyoufeelsorestricted.Anydiet that ever asks you to cut out foodsyou enjoy completely is a diet that isn’t thatwelldeveloped.Instantlyyoushouldrecognizethisasaredflagandshouldseekelsewhereforanutritionalprogramthatfits.Sokeepallofthisadviceinmind.Ifyoucantakethetimetogetyourdietsortedoutproperly,Iguaranteeyouwillnotregretitwhenyounoticethemuchsuperiorresultsyoureceiveback.

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Bonus: My Top 13 Fat Burning Superfoods By Dave RuelEveryone knows that eating the right foodsandexercisingregularlyisessentialforburningbody fat. But did you know that there arecertainfoodsthatcanaidinthemetabolismofbodyfat?Thesefoodsworkeffectivelytoburnoff theexcess fattydeposits inyourbodybyburningmorecaloriesthanwhatthefooditselfprovidestoyourbody.Foodsforburningfatcanbeone(orall)ofthefollowing:1.Foodthatburnmorecaloriesthan the food itself provides(likecelery)2.Foodthatcontainnutrientsthatburnbodyfat3.Foodsthatcurbtheappetiteandthushelpyouloseexcessstoredfat4.Foodsthathelpyoustayfulland thus enable you to burnoff unwanted body fat (likegoodfatsandfiberrichfood)5. And also foods that speedupthemetabolismIfyousearchfatburningfoodsontheinternet,itwillgiveyoualotoffoodlistsfromdifferentdiet or nutritionwebsites.Sowhat are reallythefoodsthataidinthemetabolismoffat?IhavecompiledtheTop13FatLossSuperFoodsthat in my opinion if combined with propernutrition, will aid you in burning more fatwithoutdecreasingyourmusclemass.EggEggs contain the vitamin B12 — a greatsupplement for breaking down fat cells. Eggwhites in particular, consist of protein, zero

carbsandzerofatswhichmakesitintoagreatfood for your weight loss program. However,youshouldminimizeontheeggyolk.Eggyolksconsistof50morecaloriesthaneggwhites.OatmealYep,itmadebothlists:musclebuildingandfatloss.Oatmealisthenumberonechoiceamongall nutritionist to burn fat if youwant to usecomplex carbohydrate. Oats is high in fiber,which is always good. The high fiber contentkeepsyousatisfiedfor longer,whichwillhelpyoureducethosemid-morningsugarcravings.

NaturalPeanutButter(almondand cashew butter are alsogoodchoices)Peanut butter is packed withhearthealthymonounsaturatedfats and helps build musclewhile burning fat. It is highin calories, so don’t overeatit. Limit yourself to 2-3tablespoonsdaily.FatFreeDairyProductsThe calcium content found inmostdairyproductsiseffectiveinfatburning.Calciumallowsenergyfromfoodtobeburned

asbodyheatinsteadofbeingstoredasfat.Thismeansthatone’sbodywillburnfatforuseasenergyinsteadofstoringitonyourunwantedparts.Sonotonlyisitgoodforthebones,butalsoeffectiveinfatburningaswell!LeanCutsofMeatLeanmeatsareeffectiveinfatburningbecausetheyspeedupmetabolismandburnfatsincemeatsrequiresubstantialenergyfordigestion.This means that your body automaticallyincreasesmetabolismtodigestmeat.ChickenandTurkeyBreast





Amongthebestproteinsourcesoutthere, inmyopinion.De-skinnedchicken/turkeybreastsareagreatwaytoupyourdailyproteinintake,withoutaddinganyextrafattoyourdiet.FishFishwithlargeamountsofomega-3fattyacidsalso speed up metabolism. Some excellentkindsaresalmon,tunaandsardines.Thereisalwayschicken,redmeatandfishintheMuscleCook’skitchen!SweetPotatoesPotatoes are also one of the top natural fatburningfoods.Theyarepackedwithnutrients,andtheirhighfibercontentalsohelpstokeepyoufullerforlonger.FreshFruitsMost fruits comeswithagreatqualityof lowincalories,carbsandveryhighinfiberwhichmakesthemaverygoodfoodforweightloss.Thesefruitsarefilledwithvitaminsthatagainhelpyoutoenergized&healthyalldaylong.AlmondsGreat for building muscle and fighting offcravingsandhunger,almondsareoneofyourbestchoicesofnut.Almondsarehighinproteinandmonounsaturatedfat(whichisagoodtypeoffatforyourbody).AndahandfulofalmondsgetsyouabouthalfofyourdailyrequirementofvitaminEandevensomecalcium.Almondsalsocontainmagnesiumwhichisimportantformusclebuilding.Youcaneatabout1-2handfulsadaywhichwilldoagreatjobatsuppressingyourappetiteGreenTeaThe great thing about green tea is that it isgood for you, but it also contains catechins

whichwillincreaseyourmetabolism,andhelpyougetridofthoselovehandlesquicker.WheyProteinWhey protein is a high quality protein thatcontains essential amino acids that buildsmuscleandburnsfat.Astapleinanyfatlossormusclebuildingmealplan.OliveOilOliveoil(oneofthegoodfats) helps control foodcravingsandalsoaidsinthemetabolismoffat.Itisrich inmonounsaturatedfat, a type of fat thatresearchers are findingprovide outstanding–healthbenefits.So, if you include thesefoodsinyourdiet,itwillnotonlyprovideyouwiththe nutrition your bodyneeds, but your bodywill also burn more fatthan usual and withouteven trying too hard. It is very important toincorporateproperdietandexerciseinordertoachieveoptimalfatloss.In my cookbook, Anabolic Cooking, I havedesigned recipes that incorporate these fatburningfoodsintogreatdeliciousrecipesyoucantryinyourownkitchen!YoucanviewDave’sblogatwww.TheMuscleCookBook.com.


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http://www.anaboliccooking.com/?hop=heavyweigh


suppliments suppliments

Bonus: 7 tips to a better bench press

TableOfContents

Intro 2

BenchBoostingTip#1:PerfectingPlacement 5

BenchBoostingTip#2:Power-EnhancingBreathing 8

BenchBoostingTip#3:PartnerForSuccess 10

BenchBoostingTip#4:BringOnTheMuscularFatigue 11

BenchBoostingTip#5:SmartStretching–WhyYouMustDoIt 13

BenchBoostingTip#6:GetAGrip 14

BenchBoostingTip#7:BackAwayFromTheBar 16

Intro

How to increase your bench press. This is aquestion that has been asked time and timeagain by hundreds of thousands of people –youngandold,skilledandunskilled,scrawnyorbrawny–allwhoarechasingafteronesinglegoal.Toboosttheirbench.

Thebenchpressexercisecouldeasilybecalledthe ‘king’ of exercises – the gold standard ifyouwillthatyoucanusetocompareyourselfwithothers.

It’sthetopicofconversationbothatthegymaswellasatlate-nightafterpartieswheretheadultbeverageshavebeenflowing.Howmuchdoyoubench?

Insomecases, it’snotaquestion,butratherashow-and-tell.Benchpressingcontestsrunpopular,fromonesdoneinthebasementsthathold a home gym to organizedmeetswherethewinnertakeshomethemedal–alongwithhispride.



suppliments suppliments

Having a strong bench press demonstratesyourstrengthlevelslikehavingarippedsetofabs demonstrates your ability to stickwith adiet. If you’re strongonbench, chancesareyou have a pretty good idea of what you’redoinginthegym.

Most people don’t naturally go up and press200 pounds without putting in some seriousworkandeffortbeforehand. Forsomeguys,benchpressing isaparticularlyhardexercisetodevelopstrengthonbecauseofthewaytheirbodyisbiomechanicallylaidout.That’swhyyoucansometimeshavea ratherscrawnylookingguypressingmuchmorethanyouwouldexpect–hisarmareso incrediblylongthatitworkstohisadvantage.

Likewise,youcanhaveashorterguypressinga much lower weight than his body staturewouldsuggestandwonderwhat’sreallygoingonwithhim.

Fortunately,regardlessofhowyourbodystandsthereareanumberofdifferenttechniquesthatyoucanusetoboostyourbenchconsiderably.

Themoreyoupayattentiontothebenchpressanddesignatethetimetotrain itwithinyourworkouts,thefasteryouaregoingtoprogressalong.

Someguyswilladdacoupleofextrasetsofbenchintheirworkoutandcallitaday.Thenthey expect to see massive changes almostovernight.

Havepatience.Ifyoudon’t,you’regoingtogiveuptooquickly.Muscle strength can be slow to develop atfirst,butonceyougetyourbodyfiredupand

workinghard,you’llbeamazedatthestrengthgainsthatcanbeaccomplished.

Remember too that low calorie diets andmakingstrengthgainsdonotgohandinhand.Ifyouthinkyou’regoingtoadd40poundstoyour benchwhile on your diet to get ripped,youhaveanotherthingcoming.

Ifyouwanttogetstronger,youhavetoprovideyour body with fuel. And I don’t just meanprotein,either.Carbohydrates,proteins,and fatsallmustbeeatenwitheachmealyou take in throughouttheday.Preferably,sixtoseventimes.Buildingastrongerbenchismorethanwhatyoujustdointhegym–it’swhatyoudointhegym,whatyoudointhekitchen,andwhatyoudointhebedroomaswell(we’retalkingsleephereforthoseofyouwhosemindsjustdrifted).

Ifyouwanttoboostyourbench,youmustbepreparedtoworkatit.Workhardanditwillcome.The only requirement of that statement isthat youuse the right approaches and thoseapproachesarewhatwearenowgoingtogoover.Sogetyourhighlightersout,jotdownafewnotes,andmoreimportantly,getreadytotakesomeseriousaction.

Boost Your Bench Tip #1: Perfect Placement

Before we dive into the nitty-gritty detailsaboutthesmallerthingsyoucandowithyourworkouts to build a better bench press, let’sgetthefirstaspectsquaredaway.Thatis,theplacementofitwithinyourworkoutprogram.





Ifyou’re likesomeguysandarestilldoingatraditional ‘bro-style’ bodybuilding workoutprogramwhereyouperformlegsononeday,chestonanother,shouldersonthenext,armsthefollowing,andthenfinishupyourweekwithsomebackandcalves,youshouldbeadjustingthis.

While that type of approach may have been‘in’ during the 70’s, now we’vemoved on tofull bodyworkouts alongwith upper/lower orpush/pullsplitworkouts.Theseareleadingtofar superior results innotonlyboostingyourbenchpressbut increasingyourperformanceonanumberofyourotherliftsaswell.

What’s the deal with those body part splits?Howcometheyarenoteffective?

Essentiallyyouhavetolookatitlikethis.Everysingle time you go into the gymand subjectyourbodytoastress–inthiscase,maximumweight lifting, you are going to tax theCNS.Witheachrepyoudo,setyoucomplete,andexerciseyouperform,thatCNSgetsmoreandmoredrained.

By the end of the workout, you could be onan empty tank. If you’ve ever felt that yourcoordinationisstartingtogohalfwaythroughthe workout, this in effect is actually CNSfatigue.TheCNSisresponsibleforanumberof factors, balance and coordination being abigoneofthem.Anotherbigoneisstrengthgeneration.

WhenthatCNSisfatigued,goodlucktryingtoforceoutsomemaximumreps.You’dbeluckyto do half your usual weight when it’s reallyfacingaseriousdrain.

So once that CNS is tanked, the only thingthat’sgoingtogetitbackuptonormalagainisrest.Thiscomesintheformofyouspendingagoodeighthoursinyourbedatnightaswellasyoubackingoffanyotherformsofintenseexercise.

Eventhemoreintenseformsofcardiotrainingcan impact the CNS recovery (which is whysprintingisnotawiseideawhenonamusclebuildingprogram–somethingwe’llgointofarmoredetailinthebook,however).

Sogettingbacktoourpointhere,ifyou’reinthe gym day after day after day hammeringyour body hard with all that heavy weight,whereistheCNSrestcomingin?

Sureyoumaybegettingyoureighthoursinatnight,butapart fromthat, it sure isn’tmuchtimeoff.

Wait–youmightbethinking.Youalwaysheardthatifyougaveamuscleatleast48hourstorest, that was sufficient. So back to thosebodypartworkoutprograms,you’regivingthechestafullweekofrestbeforehittingitagain.Shouldn’tthatbeenough?

Remember though,we’re talkingCNS fatiguehere, not muscular fatigue. These are twocompletelydifferentthingsandmustbelookedatassuch.Despitethefactyouaren’tpairingchestworkoutsbacktoback,youaregoingintothegymandsubjectingyourbodytothatsamehigh-intensitystressdayafterdayafterday.

Thisiswhy,forexample,ifyou’veeverhadabrutallyhardleg-workoutoneday,thenextday





inthegymyoufeltsomewhatweakandtired.Youdidn’tworkthemusclesyouweretraining,butyetyoustillfeellikeyou’dratherjustgetoutofthereandgohometorelaxonthecouch.It’s not that thosemuscles are all that tired,butratherit’sthatyourCNSissaying,‘I’vehadenough’.

Youmustgiveyourbodytherestitrequiresinorderforittogetstrongeroryou’renevergoingtoprogressalong,especiallywherestrengthisconcerned.

Ifyouwereworkingtowardsgettingrippedandlosingfatthatwouldbeabitdifferentsincethatmostlyrequiresacaloriedeficittobeachieved.For strength gains though, nothing short ofmaximummusclefiber recruitmentand forcegenerationwilldo,andifyourCNSistired,thatain’thappening.Nomatterhowhardyoutryandpushit.

So right off the top, you must look at yourprogramplanningstructure.Ideallyyoushouldhaveonedayoffbeforeyouperformyour chestworkout toensureyou’regoing in fresh. Nomuscular fatigue;noCNSfatigue.You’rereadytohammerithardwhenyouhitthegymonchestday.

Secondtothat,formanyofthesamereasons,it’salsovitalthatyouhitthechestmusclefirstwhen you go into the gym for that workout.Evenifyouwereplanningondoingafullbodyworkout and had squats scheduled in, if youwanttobeimprovingyourbench–we’retalkingthisisyourutmostpriority,itmustcomefirst.

If you were to perform squats right off thebat, you’re already somewhat fatigued going

intoyourchestexercisessorightthereyou’vereducedtheprogressyouwillmake.

Sobeforeyoumakeanyotherchangestoyourchestworkoutstobuildmorestrength,startbyassessingyouroverallprogramplan.Makesureeverythingisgoodtherefirstbeforeyouconsidermovingon.

Boost Your Bench Tip #2: Power Enhancing Breathing

Next up on our list of tips to help boostyour bench is breathing. Breathing? –Whatdifferenceisthatgoingtomake?That’swhatyoumaybethinking.Theanswerisplenty.

How you are breathing while executing eachchestmovementyouperformisgoingtohavea huge impact on your ability to generatestrength.Putitthisway,let’ssayyouweretoholdyourbreathforonefullminuteandthenwithouttakinginanyoxygen,pickupthe30’sandcrankoutasetofdumbbellcurls.

Howdoyou think thatwould feel? Not verygood. It doesn’t takemuch knowledge aboutexercisetorealizethatifyouaren’tbreathing,you’regoingtogetverytired,veryfast.

The same thing applies to your bench. Youwouldbeamazedathowmanypeople–andyoucouldbeoneofthem–holdtheirbreathwhiledoing thebenchpress. If youwant tobe able to generate themost force possible,youneedtostartgettingthatoxygenintothemuscletissuesofatiguedoesn’tsetinearly.





Whatyouneedtobedoingisexhaling(breathingout)whenyou’repushingthatweightupfromtheloweredpositiontothefullyextendpositionandinhalingasyouloweritbackdowntothechestaftercompletingarep.

Youmayfindthatthisfeelsliketheoppositeofwhatyoushouldbedoingif you don’t have a lot ofbench press experience,but this is theway togetresults.Thatstrongexhaleonthewayupiswhatwillprimarilyhelpyoudevelopstrength and push moreweightthanyoueverhavebefore.

Also note thatmost guysseethebestresultsiftheyexhaleveryquicklyinonesolid effort, rather thanslowlyreleasingthebreathoveraperiodoftime.Thismaymeanforaverybriefperiod at the top of thelift you aren’t exhaling orinhaling,butthat’sfine.As long as there is acontinuousmovementofair inandoutofthelungs,that’swhatwe’regoingforhere.

If you’ve never paid much attention to yourbreathing before, try it next workout. Youshould use a slightly lighter weight than younormally would however as that will ensurethat you can focus strictly on breathing andaren’tsocaughtuponjustgettingthatweightupthere.

Then once you’ve mastered the breathingtechnique,returnbacktoyourpreviousweightandyoumayjustfinditnolongerfeelsnearlyaschallengingasitdidbefore.

Boost Your Bench Tip #3: Partner For Success

Thirduponour listof tipsto help boost your benchpress is to partner upwith someone. While it’sunderstandable you maybe someone who likes to‘get in your zone’ duringyourworkout,turnonyourmp3 player and just crankouttheexercises,havingaworkoutpartnernexttoyoucan be incredibly helpfulwhenaimingtoboostyourbench.What many guys failto realize is that yourperformance in the gymis asmuchmental as it isphysical. Ever have oneof those days where youjustweren’tfeelinginto it?Yourmindwasn’ttherebut

rather on the weekend that lay ahead or onsome pressingmatters that you had to dealwithatworkorschool?

Andwhenyouwerefeeling likethat,howdiditimpactyourstrengthlevels?Didyouhitanypersonalbests?Chancesareyourperformancewas something you definitely wouldn’t goaroundbraggingabout.Allofushavehadthosedayswhereyoujust





don’tfeellikedoingyourworkoutandcan’tgetyourmindintopressinguptheheavyweights.It’s quite clear that this mental drain has ahugeimpactonyourphysicalabilitiesaswell.

Sonowgoingbacktothebenefitsofapartnerpoint,whenyouhaveapartner therebesideyou for spotting purposes, don’t you thinkyou’llbeabletogetyourmindmorefocusedonliftingmaximally?Justlikeonthosedayswhereyourmindcouldn’tget into the ‘mood’, ifyou feelanydegreeoffearofliftingaheavyweight,yourmindisnotgoingtodevelopthetenacitytohelpyoupushoutthatweight.Assoonasyouremovethatfearhowever(byhavingyourpartnerspotyou),allofasuddenyou’ll findyouare thatmuchmorepowerful.Mostpeoplewhoareusingaspotterfeelmorecompelled tomentally go that extra little bitbecausetheyknowtheyhavenothingto loseandeverythingtogain.

Ifyou’reworkingoutonyourownhowever,youhavea lot to lose– likeyourunbrokencollarbonefor instance.Failingtopressthatheavybarupanddroppingitonyourselfcouldbeahugeandveryseriousdisasterinthegymandyouknowit.Therefore,youholdback.Getthatspotterbyyoursideandthisnolongerbecomesanissue.

Boost Your Bench Tip #4: Bring On The Muscular Fatigue

EarlieroninthefirstpointwecarefullydiscussedtheconceptofCNSfatigueandhowitrelatestoyouboostingyourbenchpress. Now let’saddressanotherissue,muscularfatigue.

One very good strategy that you can use inyour efforts to boost your bench press isthe concept of pre-fatigue. For some guys,oneof thebiggest reasonswhy theyarenotprogressingwiththeirbenchisbecauseothermusclesareoverpoweringtheirchest.Let’sdigabitfurther.

What’s essentially happening in this scenariois that the biceps, shoulders, and triceps, allthree muscles that will act as helpers whenperforming the bench press, are incrediblystrongandarereallytakingalotofstressofftheactualchestmusclesduringthelift.Asaresult,thechestdoesn’tgetagreatdealstronger.Ifthebenchpressisoneoftheonlyexercises you’re doing for your chest, thenthese othermuscles will continue to take somuchofthestressoffthechestmusclesandindoingso,preventyourbenchfromincreasingtotheextentitcouldbe.

Thewayaround this problem then is topre-fatiguethesehelpermusclessothatbythetimeyou get to the bench press, the onlymusclethat’s lefttogenerateanysignificantforceatallisthosepectoralmuscles.

To integrate this principle into your program,what you would do is go into the gym andbeginwithsomeisolatedworkforthosethreemuscles.Doafewsetsofbicepcurls,acoupleof sets of rope press-downs for triceps, andthen do a few lateral raises as well for theshoulders.

Thenmove to the bench press and see howyoufeel.





Just do keep in mind however that this notmeant to be a long-term strategy, butmoreasawaytosparksomestrengthgainsandgetpastastrengthbuildingrut.Sincewetalkedaboutearlierhowyoushouldalwaysplaceyourbenchpressfirstupinyourworkoutthisdoesgoagainstthatadvice,butagain,youareonlydoingthisforafewweeksatmost.

By fatiguing out the helper muscles andperformingthebenchafter,you’rereallygoingtozeroinonthechestmusclesandgetthemseeinggreaterstrengthgains.

Thenwhenyoureturnbacktotheoriginalset-upwhereyouperformbenchpressfirst,nowyounotonlyhavethestrongshoulder,biceps,andtricepsworkingforyou,butyou’vemadestrength increases in your chest as well andshouldbeabletogetpastthat‘stuck’pointyouwereatearlier.

The concept of pre-fatigue does work quitewellwhenaddedperiodicallytoyourprogramsoitisdefinitelyonebenchpressboostingtiptoconsiderwhenyou’restuckandnotmakinganyfurtherprogress.

Boost Your Bench Tip #5: Smart Stretching – Why You Must Do It

If you think stretching is only for ballerinadancerswearingpinktights,youneedtothinkagain. While it may not be considered the‘manliest’ofexercises,itwillactuallyhelpyousee better results on the exercises that aremoremasculine,namely,thebenchpress.One very serious factor that hinders a largenumberofthosetrainingtoboosttheirbench

is the fact that theyhavevirtuallynodegreeofflexibility.Ifyourshoulderjointisverystiffand immobile, youmay not even be able toextendthroughthefullrangeofmotion!

Thisisverybadforoverallstrengthdevelopmentsincewithoutmovingthroughthatfullrangeofmotion, you’re shorting the amount of stressplacedonthechestmuscles.Nottomentionthefactthatyoucouldalsobesettingyourselfupforinjuryifyoudoonedayletthebargotoo far and themuscles are not prepared tohandleit.

Including some proper chest and shoulderstretches in your workout program willaccomplishtwogoals.First, it’sgoingtohelpimproveyourabilitytogenerateforceoverthegreaterpatternofmovement,andsecond,it’sgoingtohelppreventmuscularsorenessafterahardworkoutsessionthereforeallowingyoutorecoverfastersoyoucanhitthegymsooneragain.

Since the muscles will respond favourablyto a higher frequency rate as long as you’rerecovering, thesooneryoucangetback intothegymafterthatchestworkoutandgoagain,thefasteryouwillprogress.

Chest and shoulder stretches take all of fiveminutestoperformattheendofeachsessionsoarenothingtooextremetoaskofyou.Place your arm up against a wall and leanaway from it to stretch the pectoralmusclesoutandthencrossonearmovertheotherandpressinslightlyagainstthebodytostretchtheshouldersout. Hold forat least30seconds





witheachstretchandbesuretostretchbothsidesequally.

Boost Your Bench Tip #6: Get A Grip

Another factor that can come into play withregards to how much force you’re able togenerate as yougo through the benchpressmovementishowstrongyourgripcapabilitiesare. Forsome individuals,nothavingaverystronggripcanactuallyholdthembackfromliftingmoreandmoreweightovertimeastheyfind that their hands are fatiguing out fasterthantheirchest.

Since bench press is an exercise that youperformwhileunderthebarratherthanoverit, turning to the traditional solution of usingliftingstrapswon’tprovideanybenefithere.Theonlywaythatyouwillbeabletoovercomethis hindrance to improving your bench thenistoactuallyworkonstrengtheningyourgripitself.

So in addition to performing your chestexercises,nowyoushouldalsobeworkingongripaswellasforearmexercises.Oneoftheclassicgripstrengtheningexercisesis using a crush grippermachine that simplyhasyousqueezing twohandles together. Asyouperform theseyou’ll not onlyboost yourgrip but they will also stimulate the forearmmusclesaswell,sodomakeforquiteagoodexercisetoaddtotheroutine.

Movingon,anothergoodexercise toperformarewristcurls,andwillbewhereyoutiealongstring to a 5-10 pound plateweightwith theotherendofthestringtiedontoahockeystick.Fromthereyousimplytwistthestickusingyour

handsuntiltheweighthasbeenrolleduptothetopandthenafterwards,rollbackitdownonceagain.Asyouperformthisexerciseyoushouldnoticeaslightburningsensationintheforearmswhichmeansthatitisworkingtheintendedmusclesproperly.

Neverperformeitheroftheseexercisesbeforeyoubenchhoweverasthatwillobviouslyfatiguethemoutandtheyarecriticalforkeepingyourarmsonthebar.BetteroffistoperformthemathomewhilewatchingTVintheeveningsincethese muscles are so small and will recoverratherquickly.

Almost any exercise you perform that hasyou holding onto a weight or handle willworkthesemuscles,soyoureallydon’twantthemanywherenearyourregularworkouts ifpossible.

In addition to improving your overall gripstrength, another important point to noteis that where you place your hands will alsoimpacthowyouprogressalong.Whenaimingto boost your bench press you are going towanttomakesureyouareplacingthehandsintheexactsamepositionwitheachsessionyoudoorelsethesimplehandalterationwillfactorintoyournotseeingstraightforwardprogresswithyourworkouts.

When thinking about this placement, thefurther apart yourhandsare (within reason),themoreyouwill place theemphasis on thechestmuscles,whileiftheyareclosertogetheryou’re going to be primarily targeting thetriceps.





Unlessyou’reanindividualwhohasamazinglystrongtricepsandhasadesiretoboostyournarrow grip bench, always opt for the widerhandposition.Mostpeoplewillbefarstrongerat this point so you will see greater overallgainstoyourbenchpressbyusingit.

Boost Your Bench Tip #7: Back Away From The Bar

Finally,ourlasttiptohelpyouboostyourbenchistobackawayfromthebar–andwearen’ttalkingaboutthelocalhang-outyoumeetyourbuddiesatonaFridaynight,althoughitshouldbenoted that regularalcohol intakewill alsosignificantly impact progress and should beavoided.

Whatwe’rereferringtoherethoughisbackingaway from the chest workout altogether.Essentially,takingtimeoff.Now for many of you, ‘time off’ may be aforeignterm–youcan’tevenrememberthelast time you took voluntary time off. Thisisn’tuncommon,especiallyamongthosewhoare extremely serious about their physicaltraining.

Theproblemisthoughthatextendedmonths,sometimes even years, of straight trainingcan be incredibly hard on the body and canputaserioushaltto improvement. Youmaythinkthatit’sjustastallinprogressandifyouworkabitharderinthegymyoucanquicklyovercomethisandgetbackontrack,butthat’sjustwishfulthinking.At this point, nothing short of solid time offis going to get you back on track again and

help you see the strength gains that wereyouexperiencing earlier. Sowhat’s in orderis either a deloading week or a full workoutbreak.

Deloading Week

If you choose to do a deloading week,essentiallyyou’lljustbebackingawayfromtheheavyweightsforaboutaweek-longperiodoftime.Soratherthanlifting180poundswithyourbench,you’redroppingthisbackto100pounds.

In reality, it’saway to take timeoffwithoutreally avoiding the gym altogether. Thisstrategy eases up on the CNS for a while(there’sthatCNSissueagain)sothatthebodyhastodealwithlessoveralldemandsandcanmakesureit’sfullyrecovered.Usuallythedeloadingweekisgoingtoworkforsomeonewhoisn’tall thatovertrained inthefirst place and who has been taking regularbreaksorpreviousdeloadingweeksaswell.

If,however,youfindyou’vebeenstuckatthesameweightforalongtimeinyourworkoutsandcan’tevenrememberthelasttimeyouhadaweekoff,thenit’stimeforatrainingbreak.Iknowwhatyou’rethinking–won’tIloseallmystrengthandsize?Theanswerismostdefinitelynot.

Musclememoryisamiraculousthingandthehonesttruthisthataoneweekbreakishardlyanytimeoffatall.Youcouldtake3-4weeksoff and you still wouldn’t be starting fromgroundzerowhenyoureturn.





Youmaylosesomemusclepump(whichisthetemporarymusclefullnesscreatedbyregularworkouts), but rest assured that as soon asyoustartuptrainingagain,thatmusclepumpwillbebackinfullforce.

Purestrengthgainswillnotbelostinaweek,soget thatoutofyourmindentirely. Itmaytakeasessionortwotofeelfullybackintoitwhenyoustartupagain,butnostrengthwillbelost.Infact,moreoftenthannotindividualsfindthatwhentheycomebackafteratrainingbreak theyareactually feelingstronger thantheyeverhavebefore.

So take a moment to assess your currentsituationand see if perhapsa trainingbreakmay be the best course of action to take inefforttoboostyourbench.Ideallyyoushouldbe taking a break from your training aboutonceevery6-8weekstoallowforthatextralittle bit of repair and recovery, somake anefforttostarttrackingthismorereligiously.

Ifyouarenotmonitoringhowlongyou’regoingon a workout without ever taking a break,youcouldbesettingyourselfuptofailtoseestrengthgains.

Conclusion

Sothereyouhavesevenofourquicktipsforhowtoboostyourbenchpress.Ittakesmorethanjusthittingthegymeachdaytoseegreatimprovementsinbothstrengthandsize.Youreally must be mindful of everything you’redoingsothatyouhavethebestprogramplanworkinginyourfavour.

Everythingyoudoshouldbecarefullythoughtoutandconstructedso thatyouarenotonlyperformingtherightexercises,numberofsets,andworkingwithinthebestreprange,butalsomakingsure thatyouare recoveredbetweensessions and hitting the chest muscle at anidealfrequency.

Far too many people pay more attention tothe specifics of the workout design whileoverlooking theother factors,manyofwhichwerejustdiscussed,thatwillplayahugeroleintheprogressyoumakewithyourbenchpress.

Anotherthingtonotetooisthatifsizeisalsoa goal of yours along with increasing yourstrength levels,you’re in thebestplace rightnow because as strength gains increase, aslongasyouareeatingahighcaloriediet,sizewillfollowsuite.

Somepeopleplacemoreeffort on sizegainswithoutever focusingonaddingmoreweighttothebar,andthisisapoorapproach.Whenyou’reabletoliftmoreweightintheexercise,that’s when you know you’ve gained truemusclemass.

So keep all of these tips in mind and startimplementingthemimmediately.It’sonething





to know how to boost your bench press butquiteanothertomakeithappen.Startmakingithappentoday.

Conclusion

In closing, I hope that you have found thisSupplement Guide helpful. I am known forbeingtotallyhonestwhenitcomestohelpingcustomers and that is why it is my goal toprovideyouthebestinformationoutthere!

IcanalwaysbereachedonFacebookviamyblogfanpageatwww.RobKingFitnessFanPage.com or via my blog at www.RobKingFitness.com.

Pleasefeelfreetogetintouchwithme.Iwouldlovetohearfromyou!

All thebestwithyourtrainingandrememberthatIamalwaysheretohelpyouandthatIvalueyourfeedback!

Keeppumpin!

RobKing

williamllewellyn.com

www.wikipedia.org

wiki.answers.com/Q/Why_is_protein_important_to_the_human_body

www.bodybuilding.com/fun/inmag13.htm

www.bodybuilding.com/fun/now8.htm

www.charlespoliquin.com

www.wikipedia.orgwww.imdb.com/title/tt1286537www.nutritional-supplements-health-guide.comwww.sports.pro-athlete.net

www.wikipedia.org

www.snac.com

www.wikipedia.org

www.criticalbench.com/Conjugated-Linoleic-Acid-Review.htm

www.criticalbench.com/Soy-Protein-Supplement-Review.htm

www.ignihealth.com.au/carb-fat-blockers.html

www.bodybuilding.com

robkingfitness.com,Blogexcerpt11/23/2009

www.healthcastle.com/antioxidant.shtml

www.livestrong.com/list-of-diuretic-drugs

www.bodybuilding.com/fun/southfacts_no2.htm

www.hubpages.com/hub/Best-Pre-workout-Supplements-2009-Edition

www.bodyculture.pro/supplements.html

www.hubpages.com/hub/Best-Pre-workout-Supplements-2009-Editionwiki.answers.com/Q/Why_is_protein_important_to_the_human_body

www.bodybuilding.com/store/goalbars.htm

www.1-3-dimethylamylamine.com

www.con-cret.com/how-it-works.asp


http://www.facebook.com/pages/RobkingFitnesscom/113001966381?ref=ts

http://www.facebook.com/pages/RobkingFitnesscom/113001966381?ref=ts







www.bodybuilding.com/fun/inmag13.htm

www.bodybuilding.com/fun/now8.htm

www.charlespoliquin.com

www.wikipedia.org

www.imdb.com/title/tt1286537 www.nutritional-supplements-health-guide.com

www.imdb.com/title/tt1286537 www.nutritional-supplements-health-guide.com

www.sports.pro-athlete.net

www.wikipedia.org

www.snac.com

www.wikipedia.org





www.ignihealth.com.au/carb-fat-blockers.html

www.bodybuilding.com

robkingfitness.com

www.healthcastle.com/antioxidant.shtml

www.livestrong.com/list-of-diuretic-drugs

www.bodybuilding.com/fun/southfacts_no2.htm



www.bodyculture.pro/supplements.htm

www.hubpages.com/hub/Best-Pre-workout-Supplements-2009-Edition wiki.answers.com/Q/Why_is_protein_important_to_the_human_body




www.bodybuilding.com/store/goalbars.htm

www.1-3-dimethylamylamine.com

www.con-cret.com/how-it-works.asp




1. 5-HTP

5-HTPisshortfor5-Hydroxytryptohanandit’sanaminoacidwhichconvertsintoseratonin.It’sthegreatbrainfood.Seratoninisimportantforsoundsleep,behavior,sleepandtheappetite.

Prior to 1994, when it became an over thecounter product, it had been available forseveral through pharmacies. In Europeancountries, it has widely been available asa medicine. 5-HTP hasn’t been researchedenough to know if thereare safety issuesorwhattheconsequencesarefromchronicuse,so adhering to the recommended minimumdosage and avoiding prolonged use are bothadvised. As with any drug, a tolerance candevelop.Therehaven’tbeenanyreportsoflifethreateningsideeffectsfromitsuse.

5-HTP seems to make improvements insleeping patterns, better moods and adecreaseinappetite.Somepeopleevenfeelalittlewiredbyit.Asdietingaid,itcanbeusedas a temporary suppressant, which can helpadietalong.Noteveryonefeelsadecreaseinappetitefromusing5-HTP,butmanydo.Theseratoninchemical,whichis5-HTP,isalreadyfoundinthebody.It’sparticularlyfoundintheblood cells, the gastrointestinal system, andthebrain.5-HTPsupplementsit.

Whenstartingacourseof5-HTP, it’sbest tobeginwith50mgthreetimesaday.Ifyoufeelno response from that dosage then doubleyourdosage.Bydoingaslowerbuildup,itmaydecreasethelikelihoodofnausea.And,ifyouaredieting,it’sbesttotakeit20minutespriortoeating.

2. 7-KETO

7-Keto is a non-hormonal and non-androgenic derivative of the steroid,dehydroepiandrosterone, better known asDHEA. It is a relatively new micronutrientthat increases the metabolism rate andburnscalories.7-Ketodoes thisbyactivatingthermogenicenzymes.Ithelpstobuildmusclewhilealsoincreasingyourbody’sabilitytolosefat.

DHEA was discovered in the 1950s, and notwithoutsomecontroversy.It isaverystrongmetabolite,andtherewerehealthriskstousingit.DHEA is also a steroid,which is producedbytheadrenalglandandisthemostprevalentsteroidinthehumanbloodstream.Yet,itwasthatresearch intothesocalled ‘ergosteroids’that gave the world more knowledge aboutmuscleandstrengthlossaspeopleage.Thatresearchalsogaveus7-KETO.

7-KETO is known to be safe if taken withinthe prescribed dosage, but it is also wise tounderstandhowthesupplementisabsorbedbythetissuesandhowitisexcreted.Theproductispopularforincreasingthemetabolicrateandthus burning calories continually twenty-fourhoursaday.





3. ACAI

Acaiisaberry,whichcomesfromtheBrazilianrainforests. It is a small, dark purple berrylookingmuchlikeablueberryorsmallgrape,butitpacksquiteawallop.Itseemstobeoneofthegreatantioxidantsaround.

TheAcaiberryboaststentimesthebenefitsofgrapesandatleasttwicethatoftheblueberry.ThenativeofBrazilhaveusedtheAcaiberryforgenerationsasawaytopromotehealthandenergy.Scientificallyexamined,theberrydoeshave someof thehighest antioxidant powersandarethoughttobesomethingofaperfectfood.

Today, Acai has huge popularity all over theworldandcanbe found inenergybars, juicedrinks,icecreamandtabletform.

4. Acetyl-L-Carnitine (ALC)

Acetyl-L-Carnitineoccursasanaturalchemicalin the body, but it does diminish with age.Consequently, it is popular as a supplementforbothmemoryandisreportedtohavesomeeffectonmaintainingahealthycardiacfunctionandasanantioxidanttoo.Although it isn’t an essential nutrient of thebody,it’sbenefitshavebeenchemicallyproven.

Researchstipulatesthatusingdosagesbeyondthenormal500mgperdayshouldbeclearedwithaphysicianforsafetysake.Forthepersonwishing to promote goodmemory and heartfunctionsduringincreasingyears,ALCcanbeverybeneficialandcomesinatabletform.

5. Acidophilus

Acidophilusisahealthybacteria.It’sonethatwe are all bornwith, and it comes from theintestines.Officially froma familyofbacteriacalledlactobacilli,itispresentfromthemomentweareborn.Intime,acidophilusisjoinedbyanotherbacteriacalledL.bifidus,andthetwoof them are extremely beneficial not only totheintestinesbuttomoreoverallhealthtoo.

The presence of acidophilus in the bodyhelps to keep a normal balance. The healthyflora, as these bacteria are called, help withdigestionoffoodandplayabigroleinkeepingan immune systemhealthy. Acidophilus alsoworksagainstdestructivebacteriasandyeaststokeepthebodyinbalance.Italsoplaysarolein the production of needed nutrients and intheway thebodysuccessfullyabsorbs them.Forinstance,acidophilusisknowntobeagooddetoxifieroftheliver,whichreducesstressontheorgan.

While acidophilus is present in the bodyalready,many people take it when the bodybecomesdeficientinit.Thisisoftenthecasewhentakingantibiotics,whichareknowntokilloffgoodbacteriaintheprocessofgettingridofthebadandcreatinganenvironmentwhereyeastthrives.

Acidophilus is an almost fragile substanceand is generally kept refrigerated to keeptheorganisms in it ‘live’. It is for this reasonthatmostgoodbrandsofacidophilushaveanentericcoating,whichhelpstheliveorganismsbedeliveredlessharmed,andthat’simportant.Acidophilus is commonly found in culturedfoodssuchasyogurt,butiswidelyavailableasatabletorcapsule.





6. ALA

ALA stands for alpha lipoic acid and mostbodybuilders know of it if they don’t knowalot about it. It was first discovered in the1950s,andhassincebecomeknownasagoodantioxidant. ALA is a sulphur compound andhasthecapacitytobindanddeactivateheavymetalslikecadmium,excessiron,copperandmercury.Alsoknownasasulfurousfattyacid,itmightwellhavebeenclassifiedasavitaminexcept for its ability to become synthesizedwithinthebody.

ALA occurs naturally within the body. It’sprimary function is toconvert into lipoamide,whichactivatesandcreatesenergyproducingmolecules.Whatthatdoesistohelpthebodycollect nutrients and energy from foods. TheamountofALAinthebodyisenoughtokeepitworkingproperly,butitistheamountsadditionaltonormalproductionthataresouseful.Theyarecalledfreestatecells,anditisthosethatstarttoworkasagreatantioxidantbygettingrid of or deactivatingmany of the damagingfreeradicals.ALAworkswithVitaminsCandEasawayofrecyclingthemandmakingthembetterantioxidants.

Body builders are especially partial to ALA,because with heavy training, the body canexperiencesevereoxidantdamageandthefreeradicals cancreatehavocwhen theworkoutssetthemfreeinthebody.ALAhelpstostabilizethat.Italsoboostsglutathionelevelswhichcandecreaseduringworkouts.Thisisimportantinkeepingantioxidantlevelsup.

While ALA is found inmeats and vegetables(liverandspinach,inparticular),andthebody

readilysynthesizesit.Inasupplementform,ithas tobetakenseveral timesduringthedaytoworkproperly,andisexpensive,butitcanshow big gains in both strength and musclebuilding. Many take the supplement rightbeforeandrightafterworkoutsforanincreaseinperformance.

7. Alfalfa

Althoughalfalfaisn’tanessentialnutrient,itisaherbthatpacksprotein,vitaminsandmineralsintoaneatlittlepackagesoitisnowonderithasbeencalledtheFatherofAllFoods!

OriginallycomingfromtheMiddleEast,alfalfahaslongbeenoneofthemostsoughtafterofforagecrops.Itsrootsasananimalfoodhasbeen proven through time by its popularity.Whilemakingoneofthemostnutritiousfoods,italsohasanabilitytoimprovesoilstructure,repairnitrogenlevelsofthesoilandevenhelpstocontrolweeds.

It isonecasewherewhat’sgood foranimalsisalsogoodforhumans.Ithasasuchahighnutritionalcontent-fullofvitaminsA,C,D,E,Kand tracesof calcium, iron, zinc, carotene,potassium,andmagnesium-andhasalmostan estrogen like effect. It is known to be agreattonicforlossofappetite,indigestionandcanhelp thebodyassimilate other nutrients.Alfalfaisalsogoodatproducingthestimulationoflactationfornursingmothersaswellasbeingagoodpoulticeforinsectbites.Itdoeshaveafewdownsidesiftakeningreatquantity.Itcancreateheavymenstruation,and takenoveralong period of time in heavy dosages, it canalso lead to blood disorders where plateletscan deteriorate making blood clots possible.





Anyone who suffers from anemia should notusealfalfaas it can reduce the iron levels inthebody.Thesamecanbesaidforthosewhohave auto immune disorders because it canaggravate lupusandothersuchdiseasesthatareinremission.

Today,alfalfaisusedmostasateaorindrinksand iswidelyavailable incapsule, tablet, leaforextractform.

8. Amino Acids

Simplyput,aminoacidsarethebuildingblocksofproteinandareessentialtothehumanbody.They come frommeant, dairy products, fishandvegetables thatareprotein rich sources.Aminoacidsareproducedwheneverproteinisbrokendownwithinthebody.Afterconsumingprotein,theproteinisbrokendownintoaminoacidswhichinturncreateenzymesandproteinthatthebodycankeepanduse.

The body naturally produces amino acidsthrough the assimilation of a healthy diet,butsupplementingthemcanprovideallsortsofotherbenefits.Theycanhelp tonormalizemood swings, create more acute attention,controlaggressionandaidsleep.

Aminoacidsupplementsareverypopularwithbodybuilders because they help to develop,repairandgrowmuscletissue.Thedamagefromovertraining can often be helped with aminoacid supplementation and are a very popularpost workout shake drink. The supplementsare also good for vegetarians, stress relatedfatigue,peoplewithallergiesandespeciallyforthosewhoarehypoglycemic.Theyareavailableinpowderformfordrinksaswellastabletsandcapsules.

9. Antioxidants

Antioxidantsaretheenemyoffreeradicals.Tounderstandwhatantioxidantsdo,itisnecessarytounderstandfreeradicalstoo.Whileoxygenisessentialforlife,itcanalsoreactwithinthebodybythecreationofoxidizingagents.Thesearetheresultofthewayoxygencombineswithmoleculesinthebloodstream,andtheyresultin different compounds, some of which cancausedamagetotissue.Commonfreeradicalcompounds can be caused by sun damage,smoking,alcohol,toomuchsaturatedfat,andevenchemicalsfoundinair,water,andfoods.Freeradicalsareveryunstableandreactwithcellsinallkindsofabnormalways.

Antioxidants work in many ways to stop ordecreasetheeffectsoffreeradicals.Theycanalso work to decrease any damage alreadycausedbythemtoo.Thebestwayofcombatingfree radicals is through a natural diet andenvironment so the body produces its ownantioxidants in the form of the two enzymesthatdothemostwork.Thosearesuperoxidedismutase, catalase, and glutahhioneperoxidase.Ifthebodyisnotabsorbingenoughof these, thensupplementsareavailable inawidevarietyofoptions.FromvitaminsE,B2,B3,B6tobeta-carotenes,pinebark,grapeseed,bilberry,ginkgobiloba,zinc,copperandothers,therearesupplementswhich combine them all and can provide thebodywithamorewell-roundedway to covertheuseofadditionalantioxidants.





10. Apple Pectin

Apple Pectin is the result of a soluble fiberproduced by fruits at just the right momentof ripeness, and is a complex carbohydrate.Contained in peaches, currants, plums andespeciallyapples,it isasubstancethathasagellikeappearancewhencombinedwithwater.Ithaslongbeenusedbythefoodindustryasagellingagent,andabigcomponentofjamsandjellies.

Chemically,pectinsare linearpolysaccharideswith some natural sugar present as well. Itisverygoodasan intestinal regulator,and italsoactsasanantioxidant.Researchesarestilltryingtofindevidenceabouthowgoodpectinandespeciallyapplepectinsareforhealth,butit is clear from research that they do good.Applejuice,whichcontainspectins,isthoughttoaidinthedigestionoffattyfoodsanddoeshelpinaidingtheintestinestokeepahealthybalance.Itcanalsoacttohelpridthebodyoftoxinsandunwantedmetals.

Asasupplement,itcanbeverybeneficialbutisn’t considered an essential nutrient either.Moreandmorestudiesarebeingdoneontheeffects of apple pectin because it is knownsometimescauseaninabilitytoabsorbessentialmineralslikecopper,iron,zinc,magnesiumandcalciumifusedfrequently.Applepectincanbeobtainedfromjuicesandrawfruits,andisalsoavailableaspowder,tabletsandcapsules.

11. Apple Cider Vinegar

Apple cider vinegar is a result of crushed,fermentedappleswhicharestoredinwoodenbarrels.Theprocesscreatesaceticacid,whichisthereasonforthebitternessoftaste.

Foryears,applecidervinegarhasbeenthoughttonotonlybeagreatsourceofvitamins,aminoacids,andminerals,buttohaveverybeneficialhealtheffectsaswell.

Containinganactiveingredientsimplyreferredto as ‘mother’, apple cider vinegar is knownto be a weight management aid. It can aiddigestion, energy release, and both weightmanagementsand reduction.The research isstilllackingaboutwhetheritisgoodforweightreductionornot,butonethingissure.Applecidervinegarisgoodforboostingtheimmunesystemanditcontainshighlevelsofvitaminsandminerals,bothofwhichcancontributetomusclegrowthandenhancedperformance intraining.

Applecidervinegarisavailableinitstraditionalliquidformaswellascapsulesandtablets.

12. Arachidonic Acid

Arachidonic Acid is defined as an Omega-6essential fatty acid. It is highly used instimulating muscle growth due to its natureof being stored in cell membranes where itsignalsadaptivechangeinresponsetomuscledamage.Arachidonic Acid performs a number offunctions and acts as amajor building blockforproteinsynthesisandmusclehypertrophyafter training. It can create enhanced cellactivation and growth, muscle repair andregeneration, more androgen receptorsynthesis,and improvessensitivity to insulin.Overalongerterm,itcanalsoimprovebloodvesselregenerationinheavilytrainedmusclesand helps improve the body’s composition -goingfromfatmasstolean.





Forweight training, research has shown thata supplementation of arachidonic acid doesincreasestrength.Itisalsoknownthatregularexercise and training can reduce the amountof naturally produced arachidonic acid in thebody,which leads to an inability to stimulatemuscle growth and soreness. It is especiallyusedbyareasofexercisewhereshortburstsofenergyisrequired.

Arachidonic Acid is an essential and naturalfattyacidthat issafeforahealthypersontotake,butmoresedentarypeopleshouldnotuseitasasupplementasitisnotneeded.Theonlyside effects knownmaybe additionalmusclesoreness,headachesorinsomniabuttheyarealsorare.Ifapersonhasanyhealthissuesatall, it is recommended to seek a physician’sadvice prior to taking Arachidonic acid as asupplement.

Any food high in Omega-6, like salmon, is agood way to obtain extra Arachidonic Acid,butitalsocanbeusedintablet,capsuleoroilforms.

13. Arginine Ethyl Ester

ArginineEthylEsterisasemiessentialaminoacid that cannot beobtained throughdietarymeans.Itisanaminoacidwithanester-anorganic compound formed by the reaction ofcarboxylicacidsandalcohols-attached.WhilethereareregularL-arginines,theadditionoftheestermakesitseffectsfarmorepronounced.

This more complex version of L-arginineabsorbs much more quickly and thoroughlythanthesimplerversion.Itcanpassthroughtheintestinalsystemlargelyintact,wherethe

L-argininewas largely dissolved and left onlysmalltracesinthesystem.

Arginine Ethyl Ester promotes more musclegrowth because its characteristics allow it todeliveressentialnutrientstotheworkingmuscletissue.Itdoesn’tbreakdownandhasapositiveeffectoncellularfunctionandmusclegrowth.It’stheadditionoftheesterthatenhancestheoriginalfunctionofarginine,andevenhelpstoovercomeits limitations.Becausetheesterissopotent,italsorequiresmuchlessindosageand that puts less stress on the body. Forweighttrainingandbodybuilding,itcanresultinmoreendurance,enhancedpumps,andevenaquickerrecoveryfromahardworkout.

Available in table form, it is one of thosesupplementsthatshouldbetakenthroughoutthedayratherthaninonelargedailydose.Aswithanyargininebasedproduct,anyonewithaheartconditionorpsychiatricconditionshouldconsultwiththedoctorpriortousingArginineEthylEster.

14. Artichoke Extract

The Cynara scolymus, better known as theartichoke,isapopularantioxidant.Itisoneoftheoldestcultivatedplants,andisknownasagrand perennial. Once native to North AfricaandSouthernEurope,itisnowgrowninmanypartsoftheworld.

The artichoke produces an extract in itsserrated leaves that are culinary delicacies.Theseartichokeheadsasweknow themareactuallyatypeofpetalcalledabract,andtheyproduce several compounds. Flavonoids andcaffeolyquinicacidsare themostpronounced





andthemostactive.Comingfromthepolyphenolgroup, they include luteolin, cynaroside,chlorogenicacid,andcaffeoylquinicacids.Theantioxidants obtained from artichoke extractareresultsofthewholecomplexofcompoundsfoundintheplant.

Historically, the artichoke’s leaves were usedasadiuretic,andawaytostimulateboththekidneysandasastimulatetoreleasetheflowofbilefromthegallbladderandliver.It was the cynarin that became importantin the 1950s as a synthetic way tomaintaina better cholesterol level. While it is beingusedlesstodayforthatpurposeduetootherpharmaceutical products, the benefits ofartichoke extract and is cynarins are still inuseforotherpurposes.Itisagreatnutritionalsupplementandantioxidantonitsown.

Therearenoknowninteractionsthatartichokeextractcanhave,andmostingestitincapsuleortabletform.

15. Ashwagandha

Originating in theMiddleEastandAfrica, theAshwagandha isa little shrubb thatproducesa bright red fruit. Also known as a wintercherry, these fruits along with their leavesareconsideredaherbwithmanyeffectsandbenefits.Usedasatabletorcapsuletypesupplement,Ashwagandha may increase energy levels,enhance stamina, improve strength levels aswellasrelievingstressandanxiety.It isalsothought to normalize hormone functions inwomenandtestosteronelevelsinmenresultinginhealthierlibidos.

While little research has been done onAshwagandha, it is known to be a strongantioxidant and can increase the immunesystem. It literally scavenges the body forfreeradicalsandeliminatesthem.Forthoseintraining,itcanalsohelpprotectthebodyfromdamage in workouts and aids in recoveringquicklyfromheavyexercise.

16. Aspartic Acid

Aspartic Acid is found in all living things andisakeycomponent.Itismanufacturedbythebodythroughpropernutritionandisconsidereda non-essential amino acid. It is found in allanimalsaswellassomeplantslikesugarcaneandsugarbeets.

Asparticacidplaysamajorpartinthebody’smetabolismprocess.Itaidsintheconstructionand the synthesis of biochemicals and otheramino acids, both of which are essential insynthesizing proteins by the formation ofpeptidebondsduringribosomal translationofRNA.NotonlydoesAsparticAcidhelpridthebodyofharmfulammoniaactinglikeanantioxidant,it isalsoknowntoincreaseinenduranceandmayhelpwithfatigue.Many who suffer from chronic fatigue areknown to have low levels of Aspartic Acid intheirsystems.

Aspartic Acid products come in many formsranging from powder concentrates as foodadditivestocapsules,tabletsandpowerdrinks.

17. Astaxanthin

Astaxanthinisanantioxidantthatisconsidered





morepowerfulthanVitaminEorLutein.It comes from fromalgae is is a part of thecompoundsknownascarotenoids.It is a potent and effective supplement withmany health benefits. It crosses very freelyovertheblood-retinaandbloodbrainbarriersandneutralizesfree-radicalsandotherreactivespeciesnotonlyintheeyebutinthenervoussystem.It isconsequently thought toprotectthe brain and eye tissue from stress andprovidesatypeofsupportforeach.Italsoactsasamodulatorfortheimmunesystem.

Astaxanthincomesinpurecapsuletypeformsaswellasbeingfoundincodliveroil,krilloilandasapartofmanyantioxidantsupplementcombinations.

18. Avena Sativa

AvenaSativaisanannualgrass.Itisanediblegrainfromtheoatfamilyandpossessesa high level of nutrients. The grass whichgenerallgrowsanywherefromtwotofourfeettall,ispalegreenandhasflat,narrowleaves.Itistheseedsandstemsthataretypicallyusedinsupplementproducts.

While it ishighlynutritional, it isalsoagreataidindietsaswellasbeingasupporterofthenervoussystem.Takenorally,italsopromoteshealthier hair, nails, skin and bones. It ispopularinsomecountriestousethestrawinbathsandasapartofagoodhealthregime.ThestrawfromtheAvenaSativaisalsousedinsomecountriesasanadditivetobathwater,and is thought to promotebetter health thatwaytoo.Itisalsousedasanaturalmethodoftreatingaddictionstocigarettes,morphineandopiumandhasbeenshowntohelpinstoppingthesehabits.

Itismostcommonlyavailableintabletform.19. Bacopa Monniera

Bacopa Monniera is an herb, which is mostcommonlyusedincombinationwithotherherbssuchasrhodiola,astragalusandcordyceps.

Bacopa Monniera seems to provide twofunctions. It supports and even promotesmental focus and memory retention makingitverypopularwithstudentsandotherswhoneedsharpandfocusedbrains.Italsoactsasastressreduceronbothaphysicalandmentallevelthroughpromotingrelaxation.Forfulleffect,BacopaMonnieraisusuallytakenintwoorthreedosesduringa24hourperiod,andisusedincapsuleortabletform.

20. Banaba

Banaba is a medicinal plant from India andSoutheastAsia.TheleavesoftheBanabahavebeenused forhundreds, if not thousands, ofyears in all forms of medicine. Supplementsmade from Banaba are used to treat bloodglucose levels, which makes it a goodsupplement forbothdiabeticsand thosewhowanttoimprovetheiroverallhealthandbodycomposition. Bodybuilders find it especiallyideal.

Originally,Banabawasusedto treatdiabetesbecauseitcanregulatebloodsugarlevels,andactsinawaythatissimilartoinsulin.Itisalsoknown to cleanse the liver and diminish theappetite.Itisbeingresearchedasonewaytofightobesity.Today,itisaverypopularadditiveinweightlosssupplementsandithasnoknowndetrimentalsideeffects.





21. Barberry

Officiallynamedberberisvulgaris,theBarberryisasmallbushthatproducesredberries,andisatransplanttoNorthAmerica.Thespecieswasnative to Europe where its medicinal effectswerediscoveredearly.It’suseasatreatmentfor rashes and other skin conditions alongwithitspowertohealinfectionsandstomachailmentsgivesitalongmedicinalhistory.

Thealkaloids,berbamineandberberine,aretheactivecomponentsofBarberry,andhavebeenthemostresearched.Bothareantibacterialinnatureandaregoodforinhibitingbacteriaandpreventinginfection.Barberryalsoactsasanantioxidantandstimulatesdigestivefunctions.Ithashistoricallybeentakenaftermealstoaidinthatregard.

Itisfoundinbarkformaswellasliquidextract,pillsandcapsulesandhasnoknowndetrimentalsideeffects.

22. BCCA

BBCAstandsforbranchchainaminoacids,andtheyaresomeofthemostbeneficialsupplements of all. They consist of essentialaminoacidslikeleucine,isoleucine,andvaline.As you know, amino acids are the real basisforbuildingprotein,andthesesmallchainsofaminoacidsallowmoretobeabsorbedintothebloodstream.

Essentialaminoacidsarenotproducedbythebody,andtheymustcomefromthedigestionof protein foods or various combinations ofvegetablegroups.BBCA,asasupplement,isagoodaidinhelpingthebodytoabsorbmoreoftheessentialaminos.

Usedproperly,BBCAcanenhanceperformance.These essential amino acids are especiallyimportantforathletesastheyaremetabolizedinthemuscle,andnotintheliver.Whenworkingright, they break down into their individualstates-suchastheleucine,isoleucine,orvaline-wheretheyareusedtobuildnewproteinsorareburnedoffasfuel.Thatproducesenergy!

KnowinghowandwhentouseBBCAisthekeytopositiveresults.

23. Bergenin

Bergenin is formally known as Bergeninmonhydrate,andisfoundinplantslikeSiberiantea, the ostrich plume astilbe, and in theMarlberrybush.ItisalsofoundinmanyplantsinIndiaandAsia.Bergeniniswhatisknownasaisocumericcompound,andhasbeenusedforyearsasawaytotreatobesity,amongstotherthings.Itisacommoncomponentofmanyoverthecounterweightlosssupplements.

Bergeninworksasanaidtofatlossbyopposingthe effects of insulin. It does not stimulatetermogenesis,butenhanceslipolyticeffectsofnorepinephirine. It prevents fat storage, andstimulatestheactualburningoffoffat.

Ithasalsobeenusedinthetreatmentofulcers,asthma,andevenasanexpectorant.Theresearch intoBergenin isextensivesinceithasshownanindicationtowardbeingabletofighttheHIVvirus.Itispopularwithathletesfor its ability to increase energy along withbeingagoodweightlosstool.





24. Beta-Alanine

Beta-Alanine is also referred to as3-aminopropionic acid, and is the only betaamino acid that occurs naturally. It is foundineggs, chicken,meat,vegetablesandsomedairyproducts.Beta-Alanineisanonessentialamino acid, and is a breakdown product ofcarnosine.ItisalsoacomponentofVitamin

B-5.

Beta-Alanine promotes higher energy levelsand muscular performance and enduranceby creating higher levels of carnosine in themuscles.Itisaninterestingaminoacidbecauseitisnotanessentialnutrientnordoesitexhibitsigns of deficiencies normally, but when itdoes it takes the form of diabetes, seizures,neurologicalissuesorhepatitis.

Itisanaminoacidwhichtakestimetobuildup,anditsbestbenefitscantakeuptotenweekstopresentthemselves.

25. Betaine Anhydrous

BetaineAnhydrousisavitaminthatoriginatesin choline. Found in such food sources ascerealgrains,wine,sugarbeets,seafoodandspinach, it is known any number of names.TMG, Methanaminium (inner salt), hydroxide,glycine, trimethylbetaine, abromine, andoxyneurinearebutsomeofthenamesitcangoby.Itisthepresenceofthecholinethatmakesit important,andit issometimesasubstituteformethionineorcholinechloride.

ThemainpurposeofBetaineAnhydrous is tolower the homocysteine levels in the body.

Homocysteines come into the body viameatingestion,andtheycanpotentiallyharbortoxicsubstances, and Betaine Anhydrous lowersthese levels. It also protects DNA and thebuildingofDNAalongwithhelpingtomaintaintheintestinalareaanditscellproduction.

BetaineAnhydrousalsoworkstowardfat lossbypromotingleanmassratherthanfat.It can also promote a better immunesystem especially during times of stress.As a supplement, it is good for those withcompromisedliverorgastrointestinalfunctions.

Generallytakeninpowderform,itisgenerallythoughttostartwithalowdosagetodetermineif therewillbeanysideeffects. It cancausestomachupsetandnausea.

26. Bilberry

TheBilberryisashrubwhoseofficialnameisVacciniummyrtillus,butitisknownbyavariednumber of regional names like huckleberry,whortleberry, trackleberry and Europeanblueberry. Possessing many of the samequalitiesasthecranberry,thebilberryplantisanexcellentantioxidant.

The berries contain quinic acid, tannins andplentyofvitaminsAandC.Longusedasanantioxidant, ithasalsobeenusedtoincreasecirculation, increasedbloodflow to thebrain,andjustlikecranberry,anexcellentcoursefortheurinarytract.

Taken in its natural form of berry or berryextract or pill or capsule form, Bilberry is anaturalsupplementwithnosideeffects.





27. Biotin

BiotinwasonceknownasvitaminH,butissimplyknownbyitsnamethesedays.ItisconsideredtobeaclassBvitaminandisproducednaturallyintheintestines.Biotinworksinakeycapacitytometabolizecarbohydrates,fatsandprotein-justlikeotherBclassvitamins.

One of the key capacities that Biotin fulfillsis to increase themetabolism for ridding thebody of extra fats and carbohydrates and inbreakingdownproteins.Forthesereasons, itis considered a goodweight loss aid. It alsohelps energy levels which in turn can makethedigestionof foodeasier.Biotinalsohelpstomaintainhealthybones,nailsandhair.Itisespecially used by those with brittle nails orwhohavehairloss.

Itcomesintheformoftabletsorcapsules,andisoftenapartofpowdereddrinks.

28. Black Cohosh

Black Cohosh is a native American fruitbearing plant. It has a very bitter taste andan unpleasant smell, but its roots contain somany active ingredients that it is found inmanysupplements.ItsothernamesallsoundveryNativeAmericansuchasblacksnakeroot,rattleroot,andsquawroot.

Native Americans have long used it to treatcoughs, sore throats and diarrhea, and inmodern days, it has become popular for thetreatmentofmenopauseandasapreventativefor breast cancer. Since it affects pituitaryhormonelevelsinthebody,itisusedtotreatanumberofgynecologicalissues.Itisavailableintabletorcapsuleform.

29. Borage

Boragecomesintheformofanoil,andisrarelyfoundinfoods.Itcomesfromanannualherbcalledthestarflower.Longusedinbothculinaryand medicinal ways, it is a common saladingredient in Europe because it tastes muchlikecucumber,butformedicinalpurposes,itisusuallyinanoilform.

Borage and Borage oil contain a very richsourceofOmega-6fattyacid,anditisknowntohelpmaintainjointflexibilityandkeepstheskinmoist.

It is found in capsule form and in somepowdereddrinks.

30. Boron

Boron is a little understood nutrient that isprimarily found in prunes, raisins, and nuts.Many fruits, vegetables and bean productscontainamountsofBoronaswell.

Boron works to help the body properlymetabolize phosphorus, magnesium andcalcium, and is helpful not only for healthierbonesbutalsoforbuildingmuscle.Many older people take Boron because it isknown tohelpwithdegeneratingbonemass.Since little is known about Boron, it isn’t aswidelyusedasotherminerals.

Boroncanhavesideeffectsifthereisexposuretotoomuchofthenutrient,andthosesymptomscan come in the form of nausea, rash, orabdominal pain. It is not a good supplementformenopausalwomenasitcanincreasenightsweats.





Most people get enough Boron if they havedietswithadequateamountsofnuts,produceorlegumes,butifdietsarelowinthesefoodsthenBoroncanbeanoption.Itcomesintabletorcapsuleform.

31. Boswellia

Boswellia is often found in weight losssupplements, and comes from the Boswelliaserratatree.ComingfromChina,thesapfromthetreeistheactiveportionoftheplant.

Chinese medicine has long used the extractfrom the Boswellia as an aid to increaseblood supply to joint tissues, but little if anyresearchhaseverbeendoneonit.ItisknownthatBoswelliacontainsgugglesterones,whichstimulatethethyroid.Thatstimulationleadstometabolicregulationwhich, in turn, increasescaloricburnandpossibleweightloss.

Boswelliaprimarilycomesintabletorcapsuleform,butisalsosoldasacreamorointment.

32. Bromelian

Bromelian is the enzyme obtained from thestemandthejuiceofpineapple.Itisfromthefamily of protein digesting enzymes, and isusedforawidevarietyofuses.

The Bromelian has always been a standardmedicinal fruit in the tropics where it wasoriginally grown. Of course, it is now grownin most warmer climates in the Americasand Asia.While its primary use has been asablood thinner, theBromelian isnowfindingmanyotheruses.Itisoftenthoughttopossessqualitiesthatactasanti-inflamatoriesandpain

killersforarthritisaswellasbeingadigestiveaid.Ithelpstofortifytheimmunesystem,andithelpsantibioticstoworkbetterandfaster.Bromelianisfavoredbyathletesforitsabilitytorecovermorequicklyfromstrenuousworkoutsandinjuries.Availableinitsnaturaljuiceform,it is more commonly taken as a tablet forcapsuleformaximumeffect.

33. Burdock

Burdockisacommoningredientinmanydetoxformulas,andcomesfromaplantthatisakintothethistle.Officially,itisknownasArticumlappa and it grows throughoutChina, EuropeandNorthAmerica.

The seeds, leaves and roots of theBurdock contain iron, calcium, essentialoils, taraxesterol, arctigen, inulin, lactone,flavonoids, polyacetylenes and chlorogenicacid.The combinationof thesemake it a commoningredientindetoxandcleansingsupplements.Burdock can trigger an increase in fecaleliminationandperspiration,bothofwhicharenecessarytosuccessfullydetoxing.Burdockisalsoknowntosupportbetter liver,bowelandkidney functions.And, it is good for the skinandtheskin’stone.

Burdockcanbe found in tea formalongwithtablets,capsules,andincleansingdrinks.34. Caffeine

Caffeine is an alkaloid and one of the mostpopularstimulatesthatexists.Comingfromthetea,coffee,kola,cocoa,andguaranaplants,itisharvestedinbothleafandbeanformforuse.





Thereareseveralcompoundstoalkaloids,andcaffeine in its various forms contains mostof them. Primarily, caffeine itself along withtheophyllineandtheobromineareall foundintheplant.Eachmanifestsitspowersdifferentlyamongstthevariousplants.Althoughcaffeinewasonlyidentifiedin1820,ithasbeenusedasastimulateallthroughtimein the formof teaorotherdrinks. Itgivesasuddenburstofenergyand increasesmentalalertness.Forathletes,itisavaluablewaytomaximize workouts by creating energy andpoweroutput.Caffeineworksmuchlikeadeninealthough it is more stimulating in the shortterm.Itisverysimilartoenergymetabolites,andslipsintotheadenosinereceptors,whereitstaysactiveratherthanbecomingbrokendown.This keeps thebody’s energy supplyworkinglonger. Caffeinesupplementsarepopular forthosewhodonotchoosetodrinktea,coffee,orsodascontainingcaffeine,andcomeinanynumberoftabletorcapsuleforms.

35. Calcium

Calciumispossiblythemostimportantnutrientthatthebodycanget.Itisaprimepromoterofstrongandhealthybones,andabigelementinfatmetabolization.Asitappliestoathletes,therearethreeveryimportantminerals-zinc,ironandcalcium.Whileallthreeplayahugeroleinperformance,it is calcium who rules everything. Calciumallowsanathletetorelaxandtoavoidinjuryormusclecramps.

Calciumalso acts as an agent inworkingofffat.Contrary to thepopularbelief thatwholemilkisfattening,thecalciumreceivedfromitmorethanoffsetsthecaloricintake.

Whileitmetabolizesfat,italsohelpstolowerbloodpressure, improves thequalityofsleepand can even reduce stress. The reason forthis is that calcium is the big transporter oflargenumbersofaminoacidsandcreatine.Toachievethefulleffect,itisbesttoavoidcoffee,whiteflourproducts,saltandphosphorousaswellastetracycline.Forbodybuilders,anextraordinaryamountofcalcium is needed for a successful program,and while milk can provide much of that,additional calcium supplements are oftenneededtoreplenishthebodyafterstrenuousworkouts.Adeficiencyofcalciumresults inasmallerbuildupofbonemass,andtheresultsare either osteoporosis or brittle bones. It isalsoknowthatalackofcalciumcanresultinhypertensionorcancer.

TherecommendeddosagesareonesfromFDAstandardsofover50yearsago,andwhile1000mgdailyissuggested,itismorelike2000mgforthosewhodostrenuousworkouts.Calciumisreadilyavailablethroughmilk,dairyproducts,seafood,nuts, legumesand fruits,but italsopopular inpowdered fromaswell as in tableform.

36. Carbohydrates

Carbohydrates are composed of hydrogen,carbonandoxygenandareknownascomplexchemical compounds. They are the primewayofgettingenergy into thebody,andareconverted from foods into either glucose orfat.Generally,carbohydratesareclassifiedassimpleorcomplexandarespecificallyknownasbeingmonosaccharides,oligosaccharidesorpolysaccharides.Bodiesrequirecarbohydratestoburnfat,and





itisstoredeitherinthemusclesorintheliver.Thestoresinmusclesburnfat,andthestoresintheliverareusedasfuelforthebrain.

Carbohydrate supplements are often used inweightgainrecipesalongwithothernutrients,and many can be obtained through diet.Products come in all shapes and forms fromcapsulestopowders.

37. Carnosine

Carnosine is composed of two amino acids:histidine and beta-alanine. It is a dipeptidehighly concentrated in the muscles andbrain tissue. Research has shown Carnosineto be beneficial as an antioxidant as well aspurporting toaid inautism,cataracts,and inretardingcancergrowth.

For athletes, Carnosine is important becauseit is one of themostwater-soluable nitrogencompounds found in themuscle tissues, andit promotes nervous system health as wellas cognitive functions. Although Carnosinehas been studied since the early 1900s, it isonlyinthepastfewyearsthatithasassumedsuch importance in sportsnutrition. ThewayCarnosine localizes in the skeletal musclemakesitanalmostperfectadditiveforintensemuscle exercise. For thoseworkingathigherintensity training, fatigue can become a bigissueasdoestheamountofenergy.Carnosinecan provide a balance between burning andbecomingtired.ItallhastodowithmusclePHandtheamountofoxygencreatedbyCarnosinepresence.Whenexercisingwithanintensitythatcreatestheburnfeeling,itmeansthere’slessoxygeninthemuscles.Itisn’tlactateasmanybelieve.Thehighertheintensityandthemore

energyexpended,Carnosineactsasabuffer.Carnosineadditivestoadietmayeliminatetheburnfeelingsincethebody isreceivingmorephosphatesfromtheCarnosine.

Such full benefits from Carnosine cannot befound in diet alone. Carnosine is available intablet,capsule,anddrinkforms.

38. Cats Claw

Cats Claw is a plant that originates in theAmazonregion,andhasalonghistoryofusebytheindigenouspeoplesofSouthAmerica.Itisthebarkoftheplantthatisusedsomuchinherbalandmedicinaltreatments.

It is thought thatCatsClawdoeswell in thetreatmentof inflammations,suchasarthritis,digestiveproblems,ulcersandmakeswoundshealmorequickly.Asananti-inflammatory,CatsClawisthoughttostopthebody’sproductionofprostaglandinsandtumornecrosis,bothofwhichareinflammationproducingsubstances.However,whileithelpswithpaintoanextent,it seems tohavenoeffect on swelling. Earlyresearch also says that Cats Clawmay havesomeeffecton the immunesystemandmayhelpstopthespreadofcancer.

Many use Cats Claw just to promote goodhealth. It can be purchased in the form ofcapsulesorindrinks.

39. Cayenne

Officially Capsicum Annum and CapsicumFrutescens,Cayenneisalsocommonlyknownas chili pepper, paprika, sweet pepper, anda number of other variations. It comes from





South America and its composition includescapsicumoleoresinalongwithpotassiumandvitamin C. For athletes, it can be useful forreducingoxidativestressaswellasweightloss.

Consumptionofcayenneislargelythroughdietsinceitisoftenusedasaseasoningforfood,butitisalsothoughttopromoteweightloss.Itisavailableincapsules,driedorfreshpeppers,powdersortea.

40. Chitosan

Chitosan comes from shellfish. It is a fibersupplement derived from the shells of suchspeciesasshrimpandcrab.Thereisanaminogroup present in Chitosan that is positivelycharged,whichmeansthatitbindstonegativelycharged particles. It is an indigestible fiber,whichislipophilicinnature.

It is known as something of a fat attractor.Itexpels the fat fromthebodyasquicklyasitattracts it. It is thoughttobindcholesterolandfatsbycapturingthembeforetheycanbeabsorbedduetoapositiveioniccharge.Thereare no calories in Chitosan, and it is said tobeabletocapturemorethanseventimesitsweightinfat,whichistheneliminatedthroughnormalbodilyprocesses.

Thisisallcurrentlyundergoingagreatdealofresearchastherearescientificdoubtsregardingtheactualbenefitsandifthetheoriesholdtrue.Currently,Chitosanisavailableincapsuleform.

41. Chlorella

Chlorellaisatinyplant-actuallyasinglecelledalgae-thathasthehighestchlorophyllcontentofanyplantanywhere.Itisgrowninpartsof

TaiwanandJapan.Itisafreshwaterplantandisconsideredawholefoodthatisveryrichincaretenoids,enzymes,chlorophyllandprotein.

Because of the high chlorophyll content,Chlorella can help strengthen the immunesystem.And,it’shighvitamincontentitcanaidinmusclegrowthbystimulatingredbloodcellproductionanddilationofthearteries.Furtherbenefitsincludehighermetabolismandbetterrespiration.Thehighfibercontentisgoodforweight reduction since it gives a feeling ofbeingfull.Itispopularinmusclebuildingandinweightlossregimes.

Chlorella is available in capsule, soft-gel andtablet form and is also found in weight lossmixtures.

42. Chlorophyll

Chlorophyll and Chlorella along with wheatgrass are basically the same type of vitaminB12. All are plants of a similar nature whichcontainhighamountsofChlorophyll.Chlorophyllcanalsobefoundinvegetableslikelettuce, spinach, asparagus and broccoli andanyotherdarkgreen,leafytypeofvegetable.





Chlorophyllisoneofthebody’snecessities.Itisneededtohelpdigestfoodalongwithhelpingtoabsorbmineralfromthatfood.Sinceplantsusechlorophylltoderivetheirownenergy,theirimportanceiseasilytranslatedintohumanuse.Chlorophyll isalsoapowerfulantioxidantandis found in many detoxifying regimes. As ascavengeroffreeradicals,itishighlyeffectiveand thatmakes it anattractive supplementalnutrient for athletes. Chlorophyll’s ability tostimulatethegrowthofredbloodcellscanaidinthedevelopmentofmuscletissue,anditcanalsohelppostworkoutbyitsaddedprotectionoftheimmunesystem.

Chlorophyll supplements are available invirtuallyevery fromfromtablet topowdertoliquid.

43. Choline

Cholineisacomponentfoundinmanyproteinand fat containing foods, and is an effectiveneurotransmitter. It transmits acetylcholine,which is responsible for important events inthebrain.Itnotonlysignalcellsasamolecule,itcanaddmorestructuretocellmembranes.Choline is traditionally found in eggs,meats,soybeans and peanuts amongst other fooditems.

Duringendurancetraining,theplasmacholinelevelscanbereducedbyalmosthalf,andthatcan effect performance, memory and focus.SupplementalamountsofCholinecankeepthenormalbalanceofthelevels.Thisreplenishmentalsoprolongstheeffectsoftheingredient,andis often taken in the form of lecithin, whichseemseasiertotoleratethanpureCholine.Cholineisavailableasapurecapletorcapsule

as well as being an element in most multi-vitamins.

44. Chondroitin

Technically known as Chondroitin sulfate,Chondroitin comes from animal cartilage.It’sworkoccursthrougharepeatingchainofmoleculescalledmucopolysaccharidesanditisarelativeofglucosamine.

Chondroitinprovidesastructurewhichallowsmoleculestomovethroughcartilage,andthisisimportantsincethereisnobloodsupplytothecartilage.Becauseofthesupplementationwith Chondroitin, joint support is increased,and that’s important to lessen the chanceof injury during workouts. Chondroitin alsoexists in the lining of blood vessels and inthebladderwheretheykeepbloodandurinewithin proper barriers. There has been someresearch into Chondroitin, and it is thoughtthatthecomponentplaysaroleinhowelastictissues stay. Chondroitin is often combinedwithvitaminC,butisavailableinmanyformsoftabletsandcapsules.

45. Chromium

Chromiumisatracemineralthatisanintegralpartofagooddiet.Itisessentialtothebody’sbloodsugarlevelsbecauseithelpstoproduceinsulin, the hormone that keeps those levelsstable.Traditionallyfoundinbrewer’syeast,itisalsofoundinvegetables likeapples,beets,tomatoes, sweet potatoes along with wheatgermandbuckwheat.

The benefits of Chromium as a supplementare important ones. It not only strengthens





the production of insulin, it improves thelevelsofglucose.Thatcancreatebetterbloodcirculation and keep sugar levels in a goodrange.Chromiumcanalsobe responsible formore energy, fat burning, and buildingmoremuscles.Itcanhelpthebodyloseweightwhiledevelopingmoremusclemass.

Chromium is becoming more popular asa supplement due to most people have adeficiency of the mineral in their diets. It isavailableasapurecapsuleandisalsoincludedinmanymulti-vitaminrecipes.

46. Chrysin

Chrysin is a isoflavone that comes from theplantPassifloracoerulea.Itisalsofoundinsmallamountsinhoneycombs.ThebenefitofChrysinisthatitincreaseslevelsoftestosteronelevels.

While both testosterone and estrogen arepresent in both men and women, and it isestrogenthatactsasasignaltothepituitarygland to turn testosterone levels off or on.Chrysin acts to reduce estrogen levels bycutting down on those signals. Chrysin ispopularwithbodybuildersasawaytoincreasetestosterone levels and that means buildingmoremusclemass.

Chrysincomesasinapureformasacapsuleandisalsoapartofmanyrecipemixtures.

47. Cissus Quadrangularis

CissusQuadrangularisisaherbalremedylongused in traditional Indian medicine. It is amemberofaspeciesofthegrapefamily,andisawoodyclimberfoundinthetropics.

Itisarichsourceofcarotenoids,ascorbicacidand triterpenoids,andacts toward increasinglipidmetabolismandoxidativestress.

While there isn’t a great deal of research onCissusQuandrangularis,itisthoughttoprotectthemuscles and help with weight loss alongwith helping to heal soft tissue problems inthe joints-suchastendonitis-bydeliveringnutrientstothetendons.

Cissus Quadranglularis is available as anextract,butismorecommonlyusedintableorcapsuleform.

48. Citrulline Malate

Citrulline or Citrulline Malate is a compound.Citrulline in its purest form consists of anonessential amino acid found in melons.Malateisanapplederivative.Thecombinationof the two can provide many performanceenhancingbenefitslikeincreasedenergyandageneralsenseofwell-being.

Unless one eats an enormous amount ofboth apples and melons, Citrulline Malate isnotthatabundant inmostdiets.While it isanon-essentialaminoacid,itcanprovidesomeimportant biological processes. It can helpto regulate Nitric Oxide, which are the cellsignalingmoleculesthathelptoregulatebloodflow,muscle density and power, and oxygendelivery.Argininedoesalmostthesamething,butitisthoughtthatCitrullineMalateincreasesplasmalevelsevenmoreandmanywhohavetaken Arginine are switching to this product.CitrullineMalate isalsoknowntohelpreducelacticacidandammonia,which isparticularlyimportant for athletes. The removal of urea





fromthebody’ssystemiscriticalineliminatingtheammoniaandtoxicnitrogen,whichbuildsupandleadstofatigue.ThisisanaturalprocessofexerciseandanintroductionofCitrullineMalatehasdemonstrateditselftobeaprotectiveaid.

TheCitrullineMalatecombinationisarelativelynew one, and seems promising as a muscleenergy supplement. It seems to provide aserviceofbeingabletoworkoutwiththesametype intensity levels thatstaythesamefrombeginningtoendofsessions.

Citrulline Malate comes in pure tabletand capsule forms and is a part of manysupplementalmixtures.

49. CLA

CLA is short for conjugated linoleic acid. Itis a free fatty acid found in dairy andmeatproducts,which isnaturallyoccurring inverysmall amounts. Natural CLA is only obtainedintraceamountsbutsynthesizedversionsarenowmanufacturedasamoreeconomicalandefficientwaytoingesthigheramounts.

CLAhasshownpotentialforincreasingmusclemasswhilealso reducingbody fat aswell ashaving great antioxidant, anti-catabolic, andimmunesystemenhancements.WhileCLAisafat,itisagoodfatintheformofastructuredlipid.WhiletheresearchisstilloutonCLA,itisthoughttobeagoodwayofregulatingthemetabolismandretainingenergy,which means eating less and creating moreleanmass.CLAhaspropertiesforeffectingtheimmunesystem insuchawaythat it inhibitslean tissues from wasting away due to highlevels of cytokines. Because it is a naturally

basedproduct,itmaybemoreeffectivethansomeofthestrongpharmaceuticalcompounds.Primarily available in soft tablet or capsuleform,itisrapidlybecomingapopularrecipeforbuildingleanmusclesandreducingbodyfat.

50. Cnidium Monneri

Cnidium Monneri is generally combined withothersupplemental ingredientslikel-arginine,GPLC and citrulline malate. It is responsiblefortheveinpoppinglookthatisachievedafterintenseworkouts.

By stopping a chemical action in the bodythat breaks downnitric oxide, this extract ofa Chinese plant is popular with bodybuildersbefore workouts as an enhancement. It canhelptopromotenotonlytheveinpoppingbutdecreases recovery time too. Italsohelps topromotethedigestivefunctions.

Whileitisnotusedinpureform,itwillbefoundasincombinationrecipes.

51. Coenzyme Q10

Coenzyme Q10 is a compound primarilyfound inmeats,fish,vegetableoils,cornandsoybeans.Itisanabbreviationforacompoundof1,4benzoquinone,quinoneandisoprenyl.Itisanoilsolublesubstancethatisfoundinmosteukaryoticcells,and itparticipates inaerobiccellularrespiration.

Coenzyme Q10 plays an important role inthe energy produced during exercise, andit also contains good antioxidant powers fordestroyingfreeradicalsinthebody.Itcanhelpthe body convert food into ATP type energy.





CQ10isknowntostimulatethemetabolisminsuchawaythatitcanalsoprovidebenefitsinweightreduction.

Itisavailableinpureformviacapsulesbutisalsoapartofmanymorecomplicatedrecipes.

52. Collagen

Collagen is the main protein of connectivetissueandoccursnaturallyinallanimals.Ofalltheproteins,itisthemostabundantandmakesup about 25-35% of the whole-body proteincontent. It serves as a major component ofendomysium,and it comprises2%ofmuscletissue and accounts for a percentage oftendinous,strongmuscles.

Collageisimportanttothebodyforanumberof reasonsbut the twoprimaryonesare themaintenanceof ligaments,tendons,boneandcartilage and skin strength and elasticity. Itplays a vital role in tissue development bystrengtheningbloodvessels.Asthebodyages,itdevelopssaggingskinandwrinklesbecauseof the lack of collagen, and it is vital to thestructureofmuscledevelopment.

Collagencomesinanumberofformsrangingfrom creams to powdered substances tocapsules.

53. Colostrum

Colostrum is a form of milk. Produced in allanimals,itisproducedbythemammaryglandsinmammalsduringlatepregnancythroughthebirthing process. In supplements, Colostrumcomes frombovinesand is thefirstmilk likesubstance that is produced. It provides a

numberofbeneficialsubstanceswhichallrelatetoitsoriginalintentfornewbornoffspring.It’srealpurposeistoprovideimmediateantibodiesandnutrientsthatstartprotectingtheimmunesystem.

WithinColostrumareseveraldifferentproteinsthatworkindifferentways.Cytokineshelptoregulatehowthebodyrespondstoexerciseandboosts t-cell activity, Proline-Rich Peptotideswork with the thymus gland and helps toregulatetheimmunesystem,andthevitaminsandaminoacidsworkasantioxidants.

ThebestColostrumcomesfromwhatisknownas the ‘firstmilking’ cycle because themostcritical benefits are still intact. It is widelyavailableinpowderortabletform.

54. Cordyceps

Cordyceps is a fungi foundmainlyon insectsand arthopods. It is often known morecommonlyascaterpillar fungus. In traditionalChinesemedicine it isconsideredamedicinalmushroom.ItfirstcametonoticebyathleteswhenChineserunnerswerethoughttobeusingsteroids,butwere,infact,usingtheCordycepsubstancethatiscompletelynatural.

Today,ithaswidespreaduseamongstathletesfor it’s energy producing effects. Researchindicates that it increases ATP:Pi in the liver,which in turn creates more energy for themetabolism.Italsohaspropertiesthatincreaseoverall antioxidants, the immune system andsupportsglucosemetabolism.

Itiswidelyfoundintabletandcapsuleformaswellaspowders.





55. Cranberry

The Cranberry is one of the most versatilefoodsinAmericanhistory.Thelittleredfruit,whichwasoriginallyknownasacraneberry,hasbeenknownasanimportantfood,amedicinalingredientandevenafabricdye.Thecranberrycomes froma small shrub that grows inwetareasandisindicativetotheNortheasternandUpperMidwestsectionsoftheUnitedStates.

Cranberries are rich in Vitamin C andpotassium. Its fruitsand juicesareknown tobegoodantioxidantsaswellasprovidingacidsthatcanlowertheglycemiclevelsandcontrolsinsulinintheprocess.Itisavaluabledrinkforurinarytracthealthtoo.Thecranberryisverygoodfortheimprovementofoverallhealthbutspecificallyforcardiovascularareasandurinarytracts.

Available as juices and in cooking, it is alsoavailableincapsuleortabletforms.

56. Creatine Ethyl Ester

Creatine Ethyl Ester is more commonlyreferred to as simply CEE. It is a creatinemonohydrate that has ester attached, and isanorganiccompoundformedbyesterification.Esterification is a result of an interactionbetweenalcoholsandcarboxlyicacid.

The CEE compound was originally developedat theUniversity ofNebraskaMedical Centerand is now sold under a number of brandnames.Itworkasaperformancesupplementbydevelopingmuscle.Aderivativeofcreatine,ithasmoreofanabsorptionrateandalongerlifespanthanregularcreatinemonohydrate.Itisthoughttohavelessercapabilitieshowever.

There are several ways that substances caneffect the body and the operations of cells,andCEEutilizeslipidstopermeatethecellwallandenterthecelldirectly.Theesterificationofcreatineand thepresenceofestersbecomesasignificantmethod.Itusesfatasatransportmeans,andfatcellsareusedmoreeffectivelyto exert their influence. When successful, iteliminateswhatisknownasacreatinebloat.

CEEisavailableinpureformascapsulesbutisalsoapartofmanydifferentpowdereddrinks.

57. Creatine Magnesium Chelate

The combination of creatine and magnesiumchelateisatraditionalchemicaladditionmadeto supplements in order to increase energy.Whilecreatineisknownpermitmoreexertionof strength, it is the addition of magnesiumchelatethatmakesthecreatinemuchmoreabletobecomeabsorbed in thebody.Magnesiumisdirectly linked to theproductionofenergy,and its addition to creatine makes it doublypowerful.

ThebenefitsofCreatineMagnesiumChelatearemulti-fold. It can help to support endurance,promotes speed and strength, helps makeleanermuscles, and promotes recovery afterweighttraining.

It ismostcommonlyavailable incapsuleandpowderformsandisstillmixedwithdrinks.

58. Dandelion

Dandelion is more known as a bothersomeweedonlawns,butitisalsousedasafoodorformedicinalpurposes. It isused formakingwine, in salads, and in the form of cooked





greens,butitisalsoaverygooddiuretic.It is the root of the dandelion that performsitsmedicinalbenefits.Notonlydoesitsupportkidneyfunction,ithelpssupportnormalbloodas well as being a good general cleansingproduct for the liver. Dandelion issuggestedasabenefitforthehealthofcertainorganslikethespleen,pancreas,stomach,intestinesandbladdertoo.Itprovidesbenefitsagainststressandisanespeciallygoodantidotetotheoverconsumptionofwhiteflour,excessivefat,andconcentratedsweeteners.

Dandelionisavailableincapsuleformormorecommonlyasateadrink.

59. Dessicated Liver

The typeofdessicated livermostvaluable tothehumanbodycomesfrombeefcattle.TheextractisagreatsourceofvitaminB,folicacidandiron.

Dessicated liver can help to raise red bloodcountlevelsanditalsostimulatestheappetite.Sinceitisanaturalsourceofironitisexcellentfor muscle building, building a strongerimmune systemandbuilding strongerbones.Forathletesandespeciallybodybuilders,thesupplement is of great benefit inmaximizingmuscle gains. For the average person, it isuseful for supplementing inadequate levels -oranemia- in thebody.Dessicated liverhasan additional attribute. Unlike synthetic ironsupplements, which can present a danger ofoverdose, dessicated liver is all natural andfreeofthatworry.

Dessicatedliveriscommonlyavailableintablet,capsuleandpowderforms.

60. DHEA

DHEA is a useful acronym fordehydroepiandrosterone. DHEA is a naturalhormoneintheadrenalglandsandispossessedbybothmenandwomen.Itisthemostabundantsteroidhormoneinthebloodstream.EveryoneisbornwithDHEAanditisproducedthroughoutlife but in different amounts. Levels ofDHEAare high at birth then drop during childhoodandreturntopeakinyoungadulthood.

The purpose of DHEA is what leads it to becalled‘themotherhormone’.Itconvertsitselfto whatever hormone in the body might belacking. For instance, if aman’s testosteronelevelsarelowerthannormal,DHEAwillconvertitself into testosterone to compensate.DHEAdoes the same for melatonin, estrogen andmost other hormones, and it is consequentlycalledaregulator.DHEAisessentialtolife,andithasamultitudeofhealthbenefits-andbeingananti-obesityagentisatthetopofthelist.

Forathletes,thebenefitsofDHEAisthecapacitytobuildstrongermusclesandlowerbodyfat.ThedosageofDHEAtakenisimportantanditvariesperpersonsoconsultingaprofessionaliswise.DHEAalsohasrestrictionsonshipmenttocertaincountries.It’sthatpowerful.

61. Diindolyl Methane

DiindolylMethaneisananticarinogencompoundfound in the digestable portions of Brassicavegetables - namely broccoli and cauliflower.These plants produce enzymes that formprecursorscalledglucosinolates.





ResearchonthemedicinalpurposesofDiindolylMethane show that it improves estrogenmetablismaswellashavingapositiveeffectonthe respiratorysystem.Forathletes, the realbenefit lies in its abilities to promotehealthytestosteronelevels.It can also aid in reducing the level of badestrogens and raises the good ones. Whenestrogen metabolism is too low in men, itmeans that estrogen accumulates and therearebasicagingproblems.Inordertoachievea younger balance, metabolites like DIM aregood for theirproperties. Forwomen,DIM isoftenusedtocontrolweightgain.DIM is widely available in either tablet orcapsuleform.

62. DMAE

DMAE stands for dimethylaminoethanol. It isan organic compound found naturally in fishlike sardines and anchovies. It is related tocholineand isabiochemicalprecursor to theneurotransmitter, acetylcholine. Acetycholineplaysanimportantpartingeneralrelaxation.

DMAEasasupplementcanincreasethissenseof relaxation, and can also promote higherenergy levels. It iswisetostartwitha lowerdosageassomesideeffectscreateanoppositeeffect.Itcanresultininsomniaorheadachesif the dosage isn’t correct. DMAE also has acosmeticapplication,andserves to tightenedtheskinwhenappliedtopically.Forsome,thiscanreducetheappearanceofagingintheskin.

DMAEisavailableincreamformorastabletsandcapsules.

63. Dong Quai

DongQuaiisaplantindicativetoJapan,ChinaandKoreathathasfoundwideuseintraditionalOrientalmedicine.ItisfromthefamilyknownasApiaceaebut ismorecommonlyknownasthefemaleginseng.ItcontainsvitaminsEandB12andisarichsourceofiron.

Itispredominantlyusedindriedrootformandisusedtotreatgynecologicalproblems,minoranemia,highbloodpressure,andfatigue.Theplantchemicalsystemcontainsphytochemicals,which consist of polysaccharides, ferulate,coumarins, phytosterols, and flavonoids, andhasanantioxidantaspecttoit.DongQuaiissometimeshelpfulforweightloss.Becauseofits vitamin content of E and B12, it can alsohelpwithdigestionofcarbohydrates,proteinsandfats.

64. Ecdysterone

Ecdysterone is also known as20-Hydroxyecdysone, and is a naturallyoccurring exdysteroid hormone. It controlsthe ecdysis, ormoulting, andmetamorphosisof arthropods. Commonly, it is responsiblefor themoultingof insects,crabs,etc. Itcanalsobeproducedbyvariousplants,whereitspurposeis largelytodisruptthedevelopmentofpests.Mammalslackthishormoneandtheintroductionofitintothebodyappearstohaveaneffecttowardphysicalperformance.

Recent developments in anabolic supplementresearch places more importance onEcdysterone. In large part this is due to thefactthatscientistshavenowworkedouthow





toextractitinlargeenoughquantitytopresentasaproduct.Itnowcomesasahighpotencycompoundandishighlystandardizedinquality.Ecdysteroneworksananenchancementforleanmuscles,stimulatesthemetabolism,increasesendurance, improves nerve functions and ingeneral, improves many bodily functions. Italsoappearstohavezeronegativesideeffects.Ecdysteroneseemstoprovideanalmostperfectenvironment inwhichperfectmusclescanbebuiltbymaintainingapositivenitrogenbalanceand building protein synthesis. And, all thisseems to be accomplished without the usualhormonalside-effectsbuttestsareongoing.

Forbodybuildersandotherathletes,thegainsin leanmusclemassarebeneficial,andsincethecompoundappearstobeverysafe,ithasgainedpopularity.It’savailableincapsuleformorinmanynutritiondrinks.

65. Echinacea

Echinaceaderivesfromaspeciesofherbaceousplants in the Asteraceae family. It is morecommonly known as purple corn flower. Itis indigenous to North America and was anintegralpartofNativeAmericanmedicineuseforimprovingtheimmunesystemandwardingoffinfections.

Itistheechinacearootthatisthemostpotentoftheplant.Itisacomplexbasecontainingawidevarietyofchemicalsofvariouspotencyandeffect.Likealmostanyherbalremedycomingfromplants,therecanbealackofconsistencywhenmakingremedies,andechinacearunsintothatproblem.Manyversionsofitonthemarketcontain leaves along with the advantageousrootssection,andtheeffectsaremarginalizedbythat.

66. EFA - Essential Fatty Acids

When essential fatty acids were firstdiscovered, theywereclassifiedasvitaminF,but further research showed that they werebetterclassifiedwithfatsratherthanvitamins.There are two types of EFAs. Alpha-linolenicacid, which is an Omega-3 fatty acid, andlinoleic,whichisanOmega-6fattyacid.Omega3and6arefoundinfish,flaxseed,hempoil,soy oil, canoloa, pumpkin seeds, sunflowerseeds,leafyvegetablesandinnuts.

Essentialfattyacidsareimportanttothebodyfor a number of reasons. They are essentialfor creating energy production, they diffuseoxygen into the bloodstream, strengthen theimmune system, and reducewater retention.Theyareveryimportantandmostnormaldietsdon’t receive all of the necessary amount ofOmega6variety.Supplements come in the form of capsulesandoil.Manypeopleprefertheoilforitscostsavings.

67. Egg Protein

Theproteinderivedfromeggshasalwaysbeenanimportantcomponentforathletes.Eggsareagreatsourceofproteinandpriortotheinventionofeggproteinasasupplement,itmeantcookingoreatingrawmanyeggsperday.Thishaditsdrawbackssinceeggscontainalotofcholesterolandfat.

Egg protein now comes in powder and otherformsfromwhichdrinkscanbemade,andtheyhave provided an easyway for consumption.Eggprotein,asaproteinsupplementprovidesprotectionfromtheeffectsofovertrainingandare increasingly popular as a post work out





drink.When combinedwith carbdrinks, theyevidenceahighereffect.Eggproteincanbepurchasedinpurepowderform, and there are alsomany other proteinproductsthatincludethem.

68. Evodiamine

EvodiaminecomesfromaplantcalledEvodiaeFructus, and has a long tradition in Chinesemedicine.Itisclassifiedasabioactivealkaloidextract.Knowntoraisebodytemperatureandtoinfluencethemetabolismofcertaindrugs,itisalsousefulasaweightlosssupplement.

Inresearch,ithasshownitselfcapableofactingasadiureticaswellasbeingabletoraisetheproductionofbodyheatwhileallowingthecorebodytemperaturetorest.Thisleadstoanincreaseinburningoffcaloriesandfatforenergy.Currently,itisavailableincapsuleorpowderform.

69. Fiber

Fibercomesfromthewallsofplantcellsandisanindigestiblesubstance,andisnecessarytobody functions.Thereare two typesoffiber.One is soluble, meaning that it will dissolveinwater, and the other is non-soluble,whichis commonly known as roughage. In thesolublecategory,onefindsgums,pectinsandmucilages,whileintheinsoluble,therearethecelluloses,hemicelluloses,andlignin.

While most think of fiber as necessary toinducebowelmovements,italsocontainsmanyother health enhancing elements. Fiber cancontributetofeelingfullsinceitisn’tdigestible,andworksasatypeofweightlosssubstance.Whenfulloffiber,lesscalorieswillbeconsumed

fromotherfoodgroups.Forathletes,fiberisawaytoincreaseinsulinlevelsnaturally.Italsoslowstheratethatcarbohydratesarereleasedinto thebloodstream,meaning thebody isn’tencouragedtostorefat.

When using fiber supplements, it should bedonewithcare.Theoveruseofthemcanresultin the body being less likely to retain someimportantmineralsandvitamins.Fiber supplements come as capsules, tabletsandinpowderform.

70. Forskolin

Forskolin is a labdane diterpene, which isproduced by the Indian Coleus plant. It hasbeen used since antiquity in both Hindu andAyurvedicmedicine. It has been used for awiderangeofhealthbenefitsprimarilyduetoitspropertiesofaffectingthecyclicadenosinemonophosphate, one of the most basic andimportantcellcompoundsfoundinthebody.

One of the most important functions thatForskolinperformsistoincreasethethyroid’shormone production as well as stimulatingthyroid hormone release. It also raiseswhat is known as cAMP (cyclic adenosinemonophosphate), and the results of thatare better circulation, an increased force ofcontractionfortheheartmuscle,andrelaxationofthearteries.Forathletes,inparticular,thismeans an increase in metabolism. Forskolinappearsinmanyweightlosscompoundsbutisalsoknowntohavepositiveeffectsonboththelungsandheart.

Forskolinisavailableincapsuleformaswellastabletsandextracts.





71. Flax Seed

Flax seed is a very important and powerfulsource of fiber. But it also contains lignans,fat,vitaminsandmineralsandahighamountof Omega-3 fatty acids. It is a member ofthe Linaceae family and is native to theMediterranean region and India. Today, it isgrowninmostcountries.

For athletes and bodybuilders, flax seed isanexcellentwaytoreducebodyfat,enhanceperformance,reducemusclesoreness,andit’sagoodsourceofenergy.For everyone, it is a supplement good foroverallbetterhealth.

Flaxseedscontainmostof thenutrients,butflax seed oil is a concentrated version.Manyopttousebothintheirdietregimes.Flaxseedsalsocomeincapsuleform,butitiseasytousetheminfoodsorinshakedrinksfromgroundproductsorpowders.

72. Folic Acid

FolicAcidisalsoknownasvitaminB9,andisessentialtomanybodilyfunctions.Thefolate,which is a part of folic acid, is needed tosynthesizeandrepairDNA.Itisveryimportantduringperiodsofrapidcelldivisionandgrowthanditisrequiredtoproducehealthyredbloodcellsandtopreventanemia.Leafyvegetablesare theprimarysourceofFolicAcid,but it isalsocontainedinmanycerealsandbreads.

Thelackoffolicacidisknowntocauseotherwisepreventable deformities and diseases, andsupplementing itspresence isconsideredoneofthemostimportanthealthnecessities.Itis

ofparamount importanceforwomenwhoarepregnant,andwhosenutritionisdependedonbyarapidlygrowingfetus.

FolicAcidisreadilyavailableincapsuleortabletforms.

73. GABA

Gamma-AminobutryicAcidorGABAisaaminoacidwhichisanintegralpartofthemammaliancentralnervoussystem.Itisthechiefinhibitoryneurotransmitterforthenervoussystem,andplaysabigroleintheregulationofmuscletone.

GABAalsohasweightlosspropertiesbecauseitstimulatestheproductionofthehumangrowthhormone,and it thathormonethat facilitatesthemetabolismof fats in thebody.Forbodybuilders,itisapowerfultoolinbuildingpowerfulmuscles.SinceGABAdecreaseswithage,that’sthereasonthatitishardertoloseweighttheolder apersongets. TheuseofGABAworksin both capacities as well as providing morerestfulsleeppatterns.

GABA is found in capsule, tablet and powderforms.

74. Gamma Oryzanol

Gamma Oryzanol is a combination of sterolsand ferulic acid esters, which are derivedfromrice,cornandbarley.ThevastmajorityofgammaoryzanolfoundinsupplementsaregrownandharvestedinJapan.

GammaOryzanolcanpromote the releaseofendorphins, the hormones which affect the





pleasure center of the brain. Consequently,Gamma Oryzanol is trigger for the elevationofmoodlevels.Italsohasantioxidantpowersand is said to be stronger than vitamin E intheeliminationof free radials from thebody.Forbodybuilders, ithasbecomepopularasastrengthboosteralongwithbeingaweightlossaidandhelpfulforpostworkoutrecovery.

Gamma Oryzanol comes in liquid forms fordrinkingaswellascapsulesandtablets.

75. Garlic

Garlic isa food,aspiceandoneof themostversatilenaturalmedicinalplantsthatthereis.OfficiallycalledAlliumSativumL,itisapartoftheonionfamilyanditisgrowninmostpartsoftheworld.

Garlic has been found useful for helping tomaintainpropercholesterollevels,andkeepingthebloodvesselselastic,whichusuallyhardenduringtheagingprocess.It is also known to help with cardiovascularhealthaswellashelpingtomaintainahealthierbloodpressure.Littleresearchhasbeendoneintogarlicasasupplement,andthereislittleregulationintothecapsulesortabletsthatareavailable.

76. Ginkgo Biloba

The Ginkgo Biloba tree is also known as amaidenhairtree,anditisaveryuniquespecieswithnocloselivingrelatives.infact,ithasitsowndivisioninplantclassification.Itappearstoproduceafruitlikesubstance,butitisreallyaseedthathasahardshellandasoftfleshysection inside. The extracts of ginkgo leaves

contain flavonoid glycosides and terpenoidsare are used pharmaceutically for memoryenchancement, to treatdementia, to improvethebloodflowandeventoeasethesymptonsoftinnitus.

For the athlete, ginkgo biloba is good forenhancing oxygenation and it supports theheartandpromoteshealthierbloodcirculation.Researchonginkgobilobahasbeenextensive,andisconsideredtobesomethingofamodernmiracleremedy.

GinkgoBilobaabsorbsintothebodyveryeasily,andisconsumedeitherintheformoftabletsorextracts.

78. Ginseng

TheGinsengisanAsianperennialplantandistraditionallyusedinChineseandotherOrientalmedicinesasastimulant,anaphrodisiac,andinthetreatmentofdiabetes.Asanherb,itiswidespreadandthereareanumberofvarieties,but it is always the root of the plant that isconsideredtheusableportion.

Ginsengperformssomanyfunctionsanditisaspopularforbodybuildersasforthegeneralpublic. Ithelpstoelevatemoodand increaseenergy as well as being a regenerator afterstrenuous workouts. Ginseng also containspropertiesthathelptoincreasetheefficiencyoftheimmunesystem.Thatitalsohelpsthebodyadapttohigherlevelsofstressandincreasesendurancealsomakesitapopularsupplement.Itiswidelyavailableincapsuleortabletformandseemstohavenodetrimentalside-effects.





79. GKG

GKG is a dietary supplement, which wasdesigned for weight training athletes. It isbasicallyaproducttoincreasecellproductionand enhances the ripped and muscular lookso sought after. It is a free formamino acidand exists in the muscle tissue. GKG is acombination of the glutamine precursors,alpha-ketoglutarateandtaurine.

ThebenefitofGKGisthatishelpsthemusclecells preserve the alpha-ketoglutarate andtaurine,bothofwhicharecriticallyimportanttoproteinsynthesisandmusclegrowth.GKGhelpsthetransportofaminoacidsandincreasestheefficiencyofthesynthesisthatissoneededinmuscledevelopment.Instrengthtraining,theopposite isusually theeffect,andGKGhelpstorebalancethebody.Traditionallyusedasapostworkoutsupplement,GKGreplenishesandrestores the key amnio acids, and decreasesthelikelihoodofwaterretention,whichflattensthemuscles.

GKG is a natural supplement as all of itsnutrientsare found in foodsources,and it isoftencombinedwithcreatineorHMBforfullesteffect. It can be found in powder as well aspowerbars.

80. Glucosamine Sulfate

GlucosamineSulfateisatypeofglucosamine,and is a molecular building block helpful inthemaintenanceof jointsandtheirflexibility.Whenglucosecombineswithanaminoacid,itbecomesanaid inbuildingcartilageandalsohelpsinmaintaingconnectivetissue.

Scientifically, there is research indicatingthat Glucosamine Sulfate plays a role in thelubrication of certain cartilage, and it doesthisbyincreasingproductionofmoresynovialfluid. Glucosamine Sulfate definitely aids inkeeping the jointsof thebody tomovemoresmoothly. Forathletesandbodybuilders, it isabeneficialsupplementbecausecertainjointsareoftenoverused.GlucosamineSulfatehelpsto cushion them along with helping to keepthemlubricated.

Primarilyavailableintabletform,GlucosamineSulfatehasnoknownside-effects.

81. Glutamine

Glutamine is the most abundant free amnioacidinthebody,anditisoneofthefewaminoacidsthatdirectlycrosstheblood-brainbarrier.Itcirculatesinthebloodaswellasbeingstoredinskeletalmuscles.Itisfoundinbeef,poultry,eggs, dairy products, wheat, spinach, beets,cabbageandparsley.

Glutamine is a popular supplement becauseit is in such demand throughout the body -especially by bodybuilders,who deplete theirglutamine levels during intensive workouts.Glutamine is a cellular fuel for the immunesystemsokeepingitslevelupduringtrainingcanbeimportantforminimizingthebreakdownofmuscle tissue. It can also improveproteinmetabolism. For bodybuilders, even a smallsupplement of Glutamine can be valuable tokeepmusclesbuildingratherthandiminishingthem,andithelpsinotherplacesinthebodyby creating a healthier immune system andwiththetransportationofnitrogen.





Availableinpowderandtabletforms,Glutamineis a valuable supplement, but should not beconfusedwithL-Glutamine.

82. Glycocyamine

Glycocyamine is a metabolite of glycine inwhich the amino group is converted intoguanidine. It is a precursor of creatine, andused as a supplement. While creatine is apowerfulsubstance,noteveryonerespondstoitequallyandthathasbeenaconcernamongstbodybuilders.

Glycocyaminestudyisaresultofthatdisparity,andithasbeenfoundthatthecompoundcanbeconvertedintheliverintothemuchneededcreatine. Glycocyamine works for almosteveryoneasopposedtocreatine,anditprovidesseveral important functions. It can volumizethemusclesandwithoutanybloatingusuallycausedbycreatine.Inmanysupplements,itisaddedtocreatineratherthantakenseparately.This serves to keep the body from depletingcreatineproductionintheliver.Itisalsogoodfor fordetoxingthebodyofhomocysteine.Itis an amazing nutrient when combined withothers.Itispopularandsomewhatnecessarythat it be taken in combinationwith betaine,and there are a number of products on themarketthatprovidethis.

83. Glyco-Carn (GPLC)

GPLCstandsforGlycinepropionyl-L-carnitine.It isamolecularbonded formofpropionyl-L-carnitine and amino acid. It is considered agood supplement for increasingmusclemassincludingtheheartmuscle.

GPLC also has very good antioxidant effectsespecially against superoxide radicals. As asupplement, it acts as an energy producerin the transport of fatty acids and aswasterremover from the mitochondria, the part ofthecellknownasthepowerplantforthebody.AnotherattributeofGLPCisthatitmaximizesthe muscles by compensating for the thereducedamountofoxygentheyreceiveduringheavyworkouts.Itaddstobetterbloodflow,andlimitstheamountoflacticacidbuildup.

Itisavailableincapsule,tabletorpowderform.

84. Guanidinopropionic Acid

Guanidinopropionic Acid is a syntheticsupplement that is known to increase insulinsensitivityandcellvolumizationinanimals.Itisacreatinemonohydrateanalogueandisoftena common ingredient in products containingcreatinemonohydrate.

Because it is capable of regulating insulinfunction, it triggers the body to make newmusclefromproteininthediet.Itisanaidpostworkout in repairing muscles. It is useful toathletesinanumberofwaysbeyondpromotinginsulin functions. It canpromoteweight loss,increases the body’s creatine uptake, andmakesmuscles appearedmore prominent orpopped. Itworksbycausing thebody tousemore creatine, but does not help the bodycreate it.It ismostoftenfoundincompoundproductsratherthanasalonesupplement.





85. Guggulsterones

Guggulsteronesisaplantsteroid,andisfoundintheresinoftheguggulplant.ItisanherbcalledCommiphoraMukulandisgrownprimarilyinIndia.ItsresinhasbeenusedasapartofIndianmedicineforthousandsofyearandexhibitssome interestingeffectsonthehumanbody.

ThesteroidisexcellentforweightlossbecauseGuggulsterone directly effects the thyroidthrough enzymatic mechanisms, and at fulleffect causes the body’s temperature torise and perspiration to occur. This happensbecausethethyroidisstimulatedanditbeginstoproducemorehormones like thyroxin,andthisinturnhasabigeffectonmetabolism.Thenetresult isburningmorefat.Anothereffectisonthecomplexionanditseemstoworkwellfortheskinalsoasaresultofthethyroid.WithGuggulsterones, it is important to buy onlythepurestextractsaspoorerqualityversionsproducelittleornoeffect.ManyGuggulsteronesofaninferiorqualitywillappearyellowincolorwhenthepowdershouldbebrown.

86. Gynostemma

Gynostemma is similar to ginseng, and is aChineseherb.Itactsasasuperoxidant,andboosts the immune systemby increasing thenumber of red blood cells. It also helps thedigestivesystemviatheliverfunctions,whereitassistsinoxidatinglivercells.

For athletes, Gynostemma can aid in theeffectsreceivedfromovertraining.Itprotectstheimmunesystemfromstress,andcanaddmorestrengthandendurancetothebody.

Beyond its ability to protect the immunesystem,it isalsoconsideragoodweightlossaid.

Gynostemma isapartofmanysupplementalcompounds.

87. Hawthorne Berry

TheHawthorneBerryisanherboriginatingintheMediterranean.ItissometimesknownasaMayDayflower,HaworWhiteThornandhasbeenusedinancientmedicinesforthousandsofyears.It isalso legend inceltic folkloreaswellasinGreekandRomanmedicinalpractices.Itwas thought tobegood for fertility,but inmodernsupplementalmedicine,itspropertiesareimportanttocardiovascularfunctions.

The Hawthorne Berry is an excellent courseof vitamin C, glycosides, proanthocyanidins,saponins,tannis,andflavonoids.Becauseofitsingredients,itisoftenusedforweightlossandtostrengthentheheartmusclesbysupplyingadditionaloxygentothemuscle.Asanaidtolower cholesterol levels as well as reducingwaterretention,ithasbecomeaverypopularherbinmodernsociety.

The Hawthorne Berry extract is commonlyfound not only in capsule form but in manysupplementalcompounds.

88. HMB

HMB stands for beta-hydroxy beta-methylbutyrate, and it is ametabolite of theessentialaminoacidleucineandissynthesizedin the human body. It was developed as anutritionalsupplementtoaid inbuildingbody





mass and to decrease muscular breakdown.Innature, it iscommonlyfoundingrapefruit,alfalfaandcatfishandisoftensoldascalciumsalt.

HMBplaysanimportantroleformanyathletesin the synthesis of muscle tissue because itseemstoburnfatalongwithbuildingmuscleindirectresponsetoexercise.While no one is really deficient in HMB, theadditionofittoadietcanhelpstrengthbuilding,andtrimmingofextrafat.

HMB is available in pure form as capsule ortablets.

89. Hoodia Gordonii

HoodiaGordoniiorAsclepiadaceaeisatypeofmilkweed that grows in Southwestern Africa,and has only been on the Western marketfor a few years. Long used by African tribesfor suppressing hunger alongwith increasingenergylevels,itisnowpopularasaweightlosssupplement.

ResearchsaysthatHoodiaGordoniiworksbysendingmessages to the brain that tells thebrain that the stomach is full - evenwhen itisn’t.Whencomparedtosugar,whichworksinmuchthesameway,itisthoughtthatHoodiaisthousandstimesmorepowerfulwiththesametypeofsignals.So,itbasicallyhelpswithfoodcravings.Alargepartoftheweightlossbattle.

Hoodia comes in pure form as capsules ortabletsandisalsoapartofmanyweightlossmixtures.

90. Hordenine

Hordenineisaphenylethylaminealkaloidwithantibacterial and antibiotic properties, and itstimulates the release of norepinephrine inmammals.Itisproducedbyvariousspeciesofcactusaswellasinsomegrainsandgrasses.

Forallofitsproperties,ithasbecomeknownprimarily as a weight loss aid because of itsability to stimulate norepinephrine release.Norepinephrine is a hormone that energizesthe body. It is lipolytic and frees lipids fromadiposetissues.Whenthishappensitcreatesenergy,whichinturn,burnsmorefat.Itisoneofthemoreeffectiveweightlosssupplementsbecauseitseemstoresetthebody’sset-pointforweight,andwhenthishappenstheweightisnotonlylostbutstaysoff.Itslowsthedigestionoffoodandmakesiteasiertolowertheoverallcaloricintakebecauseofafeelingoffullness.

Hordenineisavailableasapartofmanyweightlossrecipes.

91. Humanofort

Humanofortisextractedfromtheembryosofchickensandisapeptide.Itisastringofaminoacidsthatexhibitsqualitiesofbuildingstrengthandmass.Asasupplement, it is increasinglypopularforolderbodybuildersandweightliftersforincreasingthelevelsofhormones.

Forstrengthtrainingandbuildingmuscle,theproperlevelofhormoneproductionisparamountinimportance,andHumanoforthelpswiththat.Italsohelpssupporttheimmunesystemandcreatesanenvironmentwithinthebodywheremusclescanbebuiltmoreeasily.Italsohelps





support an healthy immune system, acts asanantioxidant,andsupportstheproductionofnormaltestosteronelevels.

Humanofort comes in pure form as capsulesand is also an ingredient in supplementalcompounds.

92. Hyaluronic Acid

Hyaluronic Acid or Hyaluronan is an anionic,non-sulfatedglycosaminoglycanthat iswidelydistributed through out the connective,epithelial,andneuraltissues.Itisessentiallyaproteinthatisanaturaloccurrenceinthehumanbody.Itisprimarilylocatedinthesynovialjointfluids,theeyesandtheheartvalves.HyaluronicAcidisaprimarilycomponentofcartilage.

Since one of Hyaluronic Acid’s biggestfunctionsistolubricateandcushionthejoints,it is important to all athletes. It acts as anantioxidant aswell as acting to retainwater.Since hydration is so important to musclegrowthandtheimmunesystem,supplementingviaHyaluronicAcidisnowpopular.Itcanhelpeliminatesomeoftheadditionalstressthatiscausedtothejointsfromheavyworkouts.

It comes in pure form as well as being acomponentinmanysupplementalcompounds.

93.HydrolyzedWheyProteinIsolate

HydrolyzedWhey Protein Isolate comes fromWheyprotein,a liquidthat isabyproductofcheeseproduction.Whenitishydrolyzed,theprotein is easier to absorb and they are lessallergenicthanotherformsofwhey.

HydrolyzedWheyProteinisawaytoincrease

proteinswithouthavingtodrinkmixturesofraweggsandmilk.Itisbrokendownintopeptides,whichmakes itof lessbulkandcanbemuchmorerapidlydigested.Itisthetypeofproteinthatworks towardmusclebuildingand losingweight,andisagoodmeansofrecoveringmorequicklyfromstrenuousworkouts.Itmanagestohastenmusclerepair,providesthetypeaminoacidsthatbuildmuscles,andiseasytodigest.Itcomesinmanyformsincludingpowderandpowerbartypesnacks.

94. Inosine

Inosineisanucleosideformedwhenhypoxathineisattachedtoariboseringviaglycosidicbond.Inosine has long been tried as a supplementto improve athletic performance, and it doeshaveneuroprotectivepropertiesthatareusedin spinal cord injuries due to its abilities toimproveaxonalrewiring.

Forbodybuilders iscanhaveapositiveeffectontheamountofphysicalstrengthandenergyproduced during exercise, and is considereda good supplement for training. It helps thebody to carrymore oxygenwithout affectingthelungs.ItalsohelpstoformATP,DNA,andRNA,whicharethebuildingblocksofthebody.

It comes in pure form as well as being anadditivetoothersupplements.

95. Inositol

InositolisavitaminfromtheB-complexfamily,andisfoundinbeans,nuts,cantaloupe,orangesand wheat bran. It is a simple carbohydrateandworksinavarietyofthebody’smetabolicprocesses.





Inositolhelpsthebodytoformcellmembranesandfortheproperfunctioningofcells.Italsohelpsinthetransmissionofnervesignalsandto transport lipids.These thingswork towardhelpingthemusclescontractmoreandalsotousebodyfatasfuelduringworkouts.Inositolalsoaids incontrollingbothcholesterol levelsand estrogen levels as well as assisting thebraincells,theintestinesandtheeyes.

Inositolcomesinpureformsascapsulesandinpowderformaswell.

96. Ipriflavone

Ipriflavone is a synthetic isoflavone that isused to inhibit bone resportion, to maintainbone density, and to prevent osteoporosis inpostmenopausalwomen.Forbodybuilders, itisusedmuchlikecreatinetoincreasemusclemass,strengthandenergy.Ipriflavone is a newer answer to anabolicsteroids, which had many detrimental sideeffects like salt retention, behavioral issuessuch as aggression, anxiety and depression,and a multitude of problems in the organsof thebody.Coming from theflavone family,Ipriflavone produces many of the samequalitiesthatanabolicsteroidsdid,butwithoutthesideeffects.Ipriflavoneworkstoincreaselean mass, reduce body fat, maintain goodcholesterollevels,prolongendurance,andworkto let thebodyusemoreoxygen. Ipriflavoneworksbyincreasingproteinsynthesis,loweringcortisol levels, and making recovery fromexercisequicker.Asasupplement,Ipriflavoneisrelativelynewandmoreandmoreresearchis being done on it, but tests do confirm itspositivepowersand its safety. It isabigaidin building leanmuscles and there aremany

companies producing their versions of thesupplement.

While Ipriflavoneworkswell on its own, it isalsopopulartouseit instackingwithproteinsupplements. It comes in pure form ascapsulesaswellasanadditivetocombinationsupplements.

97. Iron

Ironisamineralessentialtonearlyallknownorganisms.Incells,ironisstoredinthecenterof metalloproteins and is an essential partof blood. Iron is possibly themost abundantelementonearthandisessentialforhumans.Itsprimaryroleisasanoxygencarrierwithinthe protein hemoglobin, and iron allows abinding characteristic, which help the redbloodcellstransportoxygentovarioustissues.Numerousenzymesinthemetabolismprocessrequireirontoperformtheirdutiesandalackof iron results in any number of deficienciesthatcanbecriticaltohealth.

Since only about 5 to 10% of the ironderived from diets can be absorbed into thebody, supplementing iron is common. This isespeciallytrueforfemaleathletes.

Iron is found inmanymeats and vegetablesbut is also plentiful as supplements. It cancomeinmanyforms,andtheoneseasiesttoabsorbareferroussuccinate.Ironalsocomesas hydrolyzed protein chelate that is calledferritin. In thediet, redmeat alongwithfishandpoultryareexcellentsources.Supplementscomeintheformoflivertabs,capsules,tabletsandpowderandareadditivesintomanymoregeneralizednutritionalcompounds.





98. Kre-Alkaline

Kre-Alkaline was created as a syntheticcreatine, and while it has the same benefitsascreatine, ithasnoneofthesideeffectsofcreatinemonohydrateusage.

Thesechangesincreatineareduetothewayitismanufactured.ThemanipulationofthePHlevel during processing, and helps the bodyabsorbmore in the formofKre-Alkaline thaninregularcreatine.Thereisalsoresearchthatprovesthereislesswaterretentionandthereis lessbuildup time for thecreatine toworkwithin the body. For athletes, it can help tocreatemoremusclemasswhilestrengtheningtheimmunesystem.

Kre-Alkalinecomesinmanyformsbutprimarilyascapsulesortablets.99. Krill Oil

KrilloilismadefromEuphoriaSuperba,whichisatinyshrimplikespeciesfoundinAntarcticwaters.Theoilconsistsofthreecomponents:Omega-3 fatty acids, Omega-3 fatty acidsattached to phospholipids, and astaxanthin,whichisanantioxidant.

As an antioxidant, krill oil is effective inprotectingthebody’scellsfromfreeradicalsandthedamagetheycancause.Manyantioxidantsworkbutcannotcrosstheblood-brainbarrier,whichkrilloilcando,anditprotectstheeyes,the bran, and the nervous system from freeradicals.Krilloilhasnoaftertasteandcontainshigheramountsofastaxanthinthanevenfishoilduetothealgaetypethatkrillsfeedon.Krilloilcomesincapsuleformaswellasbeingapartofmanyproteinmixtures.

100. Lecithin

Lecithin is a generic term used to describea compound , which is primarily fatty acidsand choline. It is considered a phospholipid,and they are responsible for providing aprotectiveshieldaroundcellsandgivingthemaframework.Lecithinworkstosupplycholinetothecellsandisusefulforthemovementoffatsinandoutoftheirstructure.

Lecithin is helpful in processing fat fasterandbetteraswellasworkingto improvethefunctionsofmanybasicorgans.

Lecithin is found inmanyanimalproteins likepork,lambandbeefbutitisalsofoundineggyolks, soybeans, wheat germ, peanuts andoatmeal.Insupplementform,itisavailableincapsules,tablets,granulesandpowdersandisacomponentofmanymixtures.

101. Lycopene

Lycopene is the red carotene and carotenoidpigmentandphytochemical,whichiswhatgivestomatoesandotherfruitsandvegetablestheircolors. It is found in tomatoes, watermelon,grapefruitandpapayaamongstothers.

Forthehumanbody,lycopeneandcarotenoids,in general, are important to biologicalcoloration.Itispresentinthelungs,prostate,colon, liver and adrenal glands and it hasbeenfoundtopossessantioxidantproperties.Researchintolycopenehasfoundthatlycopenecontaining foods can aid in cancer reduction,in cardiovascular disease and in maculardegeneration. Since only certain plants andmicroorganisms such as bacteria, fungi, and





algaes, can manufacture carotenoids, it isnecessary to either include lycopene throughdietorsupplements.

As a supplement, Lycopene is available inmany forms. It can comepure in soft gel orcapsuleformaswellasacomponentofdietarycompounds.

102. Maca

MacaisashortenedtermforLepidiumMeyenii,which is an herb originating from the higherelevations of the Andes in Peru and Bolivia.While eaten as a root vegetable, it is moreknownforitsuseasamedicalherb.Itissimilarinappearancetotheturnip.

Known as something of a miracle product,Macaisespeciallyknownforitspropertiesthatcontribute to healthy sexual functions, but itcanalsocreatemoreenergy,giveathletesmoreendurance,andprovidesanoverall feelingofwell-being. It is rich inaminoacids, vitaminsandminerals and is considered to be one ofthemost beneficial supplements available ontoday’smarket.Aswithanyadaptogen - likeginseng-ittakesagradualbuilduptoaffectitsfullstrengthandproperties.Takingitoveralongtermprovidesthefullbenefit.

Macaiswidelyavailableincapsule,powderandextractforms.

103. Macuna

MacunaisofficiallyMacunaPruriens,alegumecomingfromthetropics.Itiscommonlyknownas a velvet bean or cowitch amongst manyothermoreregionalones.Ithasbeenaforage

cropandamedicinalcomponentinIndia,WestAfricaandCentralAmerica.

It is the pods of the Macuna that containmucunian and serotonin, and the effects aresimilartodopomine.Forbodybuilders,Macunacan help to increase the production of theHumanGrowthHormone,andthatcanleadtobuildingleanermuscleandbreakingdownfat.

Macunaisavailableinanumberofformsfrompure in capsules or as an additive in morecomplexnutritionalcompounds.

104. Magnesium

Theionsofmagnesiumareessentialtoalllivingcells,andit isneededforoverthreehundredbiochemicalbodilyreactions.Itcontributestosuch essential functions as keeping a heartbeat steady, bones strong, and greatly aidsin keeping bothmuscles and nerve functionsnormal.

Magnesiumisfoundinsmallquantityinmanygreen vegetables such as spinach, wholegrains, seeds and nuts and for athletes, theamount that food can provide often isn’tenoughandsupplementscanbecomeawayofaddingmoretothediet.Magnesiumdeficiencyiscommonindiets,andafurtherdepletionofitcanbecausedbygastrointestinalproblemslikevomitingordiarrhea.

While not a absolute necessity, manybodybuilders take Magnesium in the form oftabletsorcapsulesorasapartofnutritionalcompounds.





105. ManganeseManganese is an essential trace nutrient inall forms of life. The human body uses it inmanyways includingenergyproduction. It isimportantforthewaythebody’soxygendealswithtoxiceffectsduetosuperoxides.

Thesuperoxidedismutaseenzymeisessentialinmitochondrionhealthandmagnesiumhelpstosupporttheprocessandinturn,keepsoxidantlevels in check. Magnesium also supportsproper skin, cartilage and bone growth andmaintenanceandhealth.Itplaysakeyroleinthedigestionoffast,carbsandproteinthroughitssupportofdigestiveenzymes.Manganeseisfoundinleafygreenvegetablesaswellassomelegumes,blueberries,pineappleandnuts.

Manganese can be found in many forms ofnutritional compounds as well as in a purerform.

106. Mangosteen

Mangosteenisafruitfromatropicalevergreentree, and originally comes from Indonesia.It has found uses not only as a food but intraditionalmedicalpracticesaswell.

Itmaybeanexoticfruit,butithasthesamekindofanti-oxidanteffectsasthepomegranate.Xanthones are the most useful part of themangosteen’s chemical composition. Theyare active plant phenols that can locate andeliminatefreeradicals.These Xanthones are also being researchedfor additional properties and their potentialforanti-diseaseeffects.Mangosteencomesinformsfromcapsulestojuicedrinks.

107. MCT

MediumChainTriglycerides,orMCT,arefattyacidestersofglycerol.MCToilisacombinationofcaprylicandcapricfattyacidsandarefattyacidsthatarethemostdigestiblebythebody.

Sincefatmoleculesareforminchains,itisgoodtonote that themediumchainsareeasier todigestthanthelongerchains,whicharemorecaloricallydenseinnature.Theysimplycontainlessfatmoleculesthanthelongchains.Theyaresimilartothewaycarbohydratesaredigestedbutencourageacaloricburnoffatagreatrate.Thatmeans,theyareexcellentforfatburning,muscleenergy,andevenfortheproductionofadenosine triphosphate. Endurance athletesespeciallybenefitfromMCTsasasupplementasdobodybuilderssincetheyaidinbeingabletoincreasecaloricintakewithoutaddingmorebodyfat.

Inaregulardiet,MCTisobtainedfrombutter,palmoil,andcoconutoil,andtheseareamuchhealthieralternativetosaturatedfats.Inothernutritional supplement form,MCT isavailableinchewableformsoraspowder.

108. Melatonin

Melatoninisproducedinthepinealglandofthebrain,andhasadirectcorrelationtothebody’scircadianrhythms.Themelatoninproducedbytheglandactsasasignaltoregulatethesleep-awakecyclebychemicallycausingdrowsinessandbyloweringthebody’stemperature.

Whileusedbymanyasanaturalsleepaid, itisalsousefulincombatingjetlagbyallowingthebodytogetthesleepcycleback insync.





Italsohascertainantioxidantpropertiesandconsideredabenefittotheimmunesystemingeneral.

Melatoninsupplementscomeprimarilyintabletorcapsuleformandaremadefromplantandanimalsynthesis,andvaryintheirpurity.

109.Methoxyisoflavone

Methoxyisoflavone is an anabolic compoundcomprisedofipriflavoneandmethoxy.Asacombination,theyarerelativelynewtothesupplementmarket.Theyarenotedforbeinga replacement for anabolic steroids, whichinsertedsomuchtestosteroneintothebody.

Methoxyisoflavoneisanon-hormonalanabolicandanti-cataboniccompound,anditisknownto increase the synthesis of protein. It alsoaids intherecoveryfromstrenuousexercise,whichiswhatmakesitofinteresttoathletes.Additionally, itworks to increase leanmusclemassaccordingtorecentstudies.Bybeingabletoworkthroughdifferentmetabolicpathways,itmakes sense that ipriflavone andmethoxywouldbestackedtogetherforgreater impactandtherearenoandrogenicside-effects.Theyare a good combination for those wishing tocreateleanmuscleandthecompoundissafeforbothmenandforwomen.

Methoxyisoflavoneisoftenfoundwithaproteinaddition because it seems to work moreextensivelyandmorequicklywhencombinedwithit.Itisfoundinpureformascapsulesandinstackcompoundstoo.

110. Micellar

MicellarcaseinorCaseinproteinisanextremelyrichproteinthatdigestsveryslowly,makingitanutrientforthemusclesthatlastsandlasts.This formofcaseinprotein isable toprovidethebodywithasteadystreamofaminoacidforanumberofhourshavehavingbeeningested.It is a casein found inmilk and is separatedbyafiltrationsystemwherenochemicalsareused.Becauseofthisprocessing,itretainstheamountofbioactivemilkpeptidesthataresogood for the immune system, and that alsohelpbuildmuscles.

Another benefit of Micellar casein is that ishelpstopreventmusclebreakdownbecauseit releases so slowly and so steadily over alongperiodoftime.Itisanaturaltypeoftimerelease.

Micellar casein is widely available in powderform.

111. Milk Thistle

Milk Thistle comes from a flowering plantfrom the daisy family, and is native to theMediterranean region aswell as North AfricaandtheMiddleEast.Formorethan2000years,theMilk Thistle seed has been used to treatchronic liver disease or to protect the liveragainsttoxins.

MilkThistlecontainsflavonolignands,whichareresponsibleforitsantioxidantpowers.While ithasalwaysbeenanaid inenhancingliverhealth,itisnowusedbyathleteswhotakeothersupplementsthatcantakeatollonthe liver.When taking a number of different





supplements, the synergism that results canplace stress upon the liver, and Milk Thistleworkstobuildnewlivercellsandenhancetheliver’srecoveryprocesses.It has bee shown to be particularly effectiveafter taking courses of anabolic steroids,thermogenics,orpro-hormones.

112. Momordica

MomordicaisagenusoffruitcomingfromtheCucurbitaceaefamily.ItisnativetoAsia,AfricaandAustraliaandisalsoreferredtoasbittermelon.WhileatraditionalChineseremedyforcolds,itisnowthoughttohaveantibioticandantiviralproperties.

Inmoremodernmedicine,Momordicahasbeenused to treat ailments such as diabetes andindigestionbecauseofitsinsulinlikemolecules.Ithelpstoremoveglucosefromthebloodstreamaswellasactasascavengeroffreeradicals.Forbodybuilders,itcanactasasupplementtoreleaseinsulinwhencarbohydratesinthedietarelower.Thatmeansthatifcarbohydrateintakeislowerfordietaryreasons,theMomordicacanprovidethesametypeofproteinsynthesisandmuscular hypertrophybutwithout the simplecarbs. Momordica is found in capsule andpowderform.

113. MSM

MSM, or Methylsulfonylmethane, is a naturalsourceofsulfur.Alllivingorganismscontainitin fluid and in tissues. It is pureand is non-metallic, non-toxic, and completely organic,andappearsmanyplacesinnature.Sulfuritselfisfoundinallpartsofthebodyfromenzymesandtissuestohairandjoints.

MSM is also a key component in collagen,which helps to form cartilage, and that’swhereitbecomesofinteresttoathletes.Oftencomparedtoglucosamineandchondroitinasanaid against osteoarthritis,MSM is undergoingtestingtodetermineitsrealvalue,butitissoldasanutritionalsupplement.Itispredictedbyscientiststobeeffectiveagainstvarioustypesofarthritisandanyconditionthatinvolvesthedegenerationofconnectivetissue.

114. Myostatin Blocker

Myostatin is a member of the secreted TGFbeta protein family, and is also known as agrowthdifferentiationfactor.Itisaproteinthatregulateshowmuchmuscleisproduced.Forathletes,itisofinterestbecausescientificresearch has found that when Myostatin isblockedorminimizedinthebody,moremusclemassisdeveloped.

There are now protein supplements calledMyostatin Blockers that can lead to doublethe muscle growth by blocking Myostatin’sactivities. Myostatin Blockers are found invarioussupplements.

115. NAC

NAC, or N-Acetyl Cysteine, is known as anantioxidant. It isderived fromL-Cysteineandisconsideredmorestable.NACisnotfoundinthediet like L-Cysteineand comesonly fromdietarysupplements.

Aswithanygoodantioxidant,NACscavengesthebody for free radicals,andcanboost theimmune system by acting as a glutathioneprecursor.Innaturalmetabolism,therecanoften





beoxidativedamage.NACseemstoworkbestriddingtheliverofheavymetals,andprotectingitagainstdamagefromacetaminophenuse.Ithasalsogainedsupportforbeingeffective inthetreatmentofbronchitisbecauseithastheabilitytobreakdownmucousmorequicklythanover the counter cold remedies. For athleteswhousesteroids,NACisgoodforpostworkoutperiodsduetoitsabilitytolowerliverenzymelevels,andrestoreproperfunctions.

116. Niacin

NiacinisalsoknownasvitaminBandnicotinicacid, and is anorganic compound. In energyproduction, it isessential forhealthynervoussystemfunctionsaswellasforcardiovascularhealthandtheimmunesystem.

Niacinamide is another form and is morecommon in dietary supplements, and is alsomore easily found in foods. Thedifference isthatniacincanproduceaflushingeffectontheface and neckwhen taken in full dose - nontimereleased-andNiacinamidedoesnot.Bothare involvedinreactions insidecellsandhelptotransporttheenzymesthatbreakdownfats,proteins and carbs. It removes triglyceridesfromthebloodstreamandtissues.

Niacinisavailableincapsuleortabletform,butis alsoavailable inmany foods suchasmostmeats,avocados,tomatoes, leafyvegetables,nuts, whole grain products, mushrooms andbrewer’syeast.

117. Nitric Oxide

Nitric Oxide is a chemical compound and animportant signaling molecule in the body ofall mammals, including humans. It is a freeform type of gas produced in the body, andit is this gas that acts as conduit for cells tocommunicate with one another. In order forthisgastobeproduced,enzymesbreakdownArginine,anaminoacid.

While the effects of Nitric Oxide havebeen scientifically debated, its benefits tobodybuildersisverysolidinitsabilitytohelpaddmuscle.NOcandomanythings.Includedare increasing the blood flow, which deliversmorenutrientstothemuscles,and releasing the gonadotroptin hormone aswell as adrenalin. A lack of nitric oxide canmanifestitselfbyextremefatigueandphysicalweakness.

Several companies make version of NitricOxide,butitismostcommonlyfoundinproteinpowders that are supplemented with aminoacids,includingarginine.

118. Octacosanol

Octacosanol is a straight-chain aliphatic fattyalcoholthatcomesfromthewaxesofparticularplants.Itisfoundineucalyptus,manyforageandcerealgrasses,andlegumes.Itisinsolubleinwater.

Octacosanol is of special interest to athletesbecause it increases thebody’sability touseoxygenduringexercise,whichinturn,increasesendurance.OctacosanolhasahighvitaminEcontent, and is therefore a good antioxidant.





It also protectsmuscle tissue andDNA fromdamage.Octacosanolalso improvesmuscularstrength by preventing the build up of lacticacid.

Octacosanolisavailableinmanyenergytablets,asanadditiveinmanypowdersandmixturesalong.

119. OKG

OKG, or Ornithine alpha-ketoglutarate, is asalt formedasa resultof thecombinationofornithine and alpha-ketoglutarate. Medicalstudies have concluded that OKG is capableof preserving muscle protein synthesis whilesparingnitrogen.

Asasupplement,OKGworksaccordingtothemetabolic situation. It can decrease muscleprotein,but theeffectmaynotbe fromOKGalone. Because OKG increases the levels ofplasma concentrations (arginine, leucine,glutamine, ornithine, proline, and isoleucine),it may be their properties that have theanabolic properties. For athletes, OKG mayhelptoincreasegrowthhormoneslevels,anditcanhelpheightenthelevelsofglutamineinthemusclecells.ItisdifficulttoseparatetheOKGenoughfromarginineandotherstoknowpreciselywhetheritworksornot.

Itisknown,however,tobeasupplementworthan athlete’s consideration during dieting orhardtraining.

120. Olive Leaf

Oliveleaveshavebeenusedintraditionalandancientmedicine for thousandsofyears,andthereisenoughresearchandmedicalevidenceto show itsworth as a natural antibiotic andantitoxin.

Itisaseparateelementfromoliveoil,andtheleaveshavetheirownsignificantvalue.There are active fractions called oleuropeinsthat show amazing antibacterial andantimicrobial functions. This part of the olivetree is capable of detoxifying the body byriddingitofbacteriaandvruses,whiledirectlystimulatingtheimmunesystem.Itissupportiveof the actions of white blood cells. Althoughit has never been understood precisely howtheolive leafworks itswonders, it isthoughtto be beneficial in the treatment of athletesfoot,jockitch,hypertension,yeastinfections,diabetes,loweringofbloodpressureandeventhereductionofflulikesymptons.Forathletes,it isespeciallygood forboosting the immunesystem.

121. Omega-3

Omega-3fattyacidsareessentialtothebody,andthebodycan’tmakethemsotheymustbeobtainedthroughdietornutritionalsupplements.Essentially,Omega-3arepolyunsaturatedfattyacidsandtheirnamecomesfromthewaytheyare constructedby carbon-carbonbonding intheOmega-3position.

TherehasbeenagreatdealofmedicalstudyonOmega-3,anditisknowntogreatlyeffectthecardiovascularmechanismsaswellasbrainhealth.Theyareknowntopromoteahealthy





blood flow as well as circulation. Even theFDA and Food and Drug Administration haveadmittedthatOmega-3fattyacidsmayreducetheriskofcoronarydisease.

Omega-3fattyacidscanbeobtainedthroughdietwithfoodssuchasoilyfishes,hempoiladflaxoil.Itisavailableinsoftgelformandmanyoils.

122. Omega-6

Omega-6isafamilyofunsaturatedfattyacids.They are known as essential fatty acids andget their name from being the first bond inthecarbon’sspineforfattyacids.Theyarethesixth carbon from the end, and interactwithOmega-3fattyacids.

Omega-6 is generally classified as pro-inflammatory,butwhenitisusedproperlyinthediet,itactuallyworksasananti-inflammatoryproperty. It can help bloating and crampsassociated with PMS, it helps to maintainhealthy skin, hair and nails. Omega-6 andOmega-3needtointeractwitheachotherforaproperbalanceandgoodhealth.Together,theyeffecttheproductionofhormonemessengers,whicharecalledeicosanoids.

123. Omega-9

Omega-9 fattyacids is fromthesame familyof unsaturated fatty acids that Omega-3and Omega-6 come from, and are commoncomponentsofanimalfatandvegetableoil.ThemaincomponentofOmega-9isoleicacid,whichisagoodsourceofgamma-linoleicacidandisthemaincomponentofoliveoilandothermonounsaturatedfats.Omega-9isalsofoundinrapeseed,mustard

seedandwallflowerseed.Unlike Omegas 3 & 6, Omega-9 fatty acidsaren’t classified as essential fatty acidsbecausetheycanbecreatedbythebody.Thebody converts them from unsaturated fats.Omega-9hastobecombinedwithOmega-6inorderforthetoparticipateinthereactionsthatformeicosanoids.

124. Oolong Tea

OolongteasarefromChina,andarefermented.Aside from tasting good, Oolong has a longhistory in traditional and ancient Chinesemedicine.Thecaffeinefromtheteaactsasastimulant forthenervoussystem,andmakesfatreleaseintothebloodstreamasfuel.

Thermogenesisisapartofhowoolongworks.Inthermogenesis,whenfatisbeingconvertedto energy, there is an increase in bodytemperature and excess fat is converted toglucose and subsequently intowaste.Oolongcanprovideenergy,andhelpstoburnoffexcessfat.Becauseofitscaffeinecontent,itcanalsoprovidemoremental focus. It stimulates thebrain,whichalsoallowsbettermemoryfunctionandmorefocusedthinking.As well as being available in tea leaf form,Oolongisalsoavailableincapsulesandcaplets.

125. Pantothenic Acid

Pantothenic Acid is also known as vitaminB5. It isawatersolublevitamin,which isanessential nutrient. It is critical tometabolismand the synthesis of carbohydrates, proteinsand fats. Pantothenic comes from the Greekworkmeaning‘fromeverywhere’,anditistruethatPantothenicisfoundinnearlyeveryfood.It has higher amounts inwhole-grains, eggs,





meat,andlegumes.Pantothenic Acid is also involved in theproduction of red blood cells, and in themakingofATP,whichisresponsibleforthecellaccelerationofthebody.Itcreatesenergy.Forbodybuilders,itcanhelpsustaintheenergyneededforheavyorlongworkouts.

SincemuchB5isobtainedfromdiet,thereisusuallylittlereasontousesupplements,butitisavailableincapsuleform.

126. Phenibut

Phenibutistheshortenednameforbeta-pheyl-gamma-aminobutyric acid. It was discoveredin Russia in the 1960s and was sold as aneuropsychotropic drug to tread anxiety andinsomnia. Ithas thecapabilityofpassing theblood-brainbarrier.

It has a high level of GABA, which is aneurotransmitter and which is necessary forsleep.Itisasourceofrelaxationandimprovesmentalhealth.Phenibutispopularwithathletesbecauseitrelievesstress.Phenibutisavailableasapowderoracapsule.

127. Phenylalanine

Phenylalanine is an amino acid, and is foundnaturallyinthebreastmilkofmammals.Itconvertsintodopamine,whichisaprimarysignalingmoleculeofthebrain,andeffectsthepleasurecenterofthebrain.

It’seffectisnotdramatic,butwhencombinedwith other supplements like fat burners orenergyproducts,itcanhelpmaintainahealthyappetiteandgoodframeofmindwhilekeeping

thebrainalert.Look for Phenylalanine in specific proteinsupplements.

128. Phenethylamine

Phenethylamineisanalkaloindandmonoaminecompound. In the central nervous system,it is believed to act as a neuromodulatoror neurotransmitter. It is biosynthesizedfrom phenylalanine through enzymaticdecarboxylation.Itisfoundinmammals,butismostfamousforbeingfoundinchocolate.

Phenethylaminehelpstopromoteandmaintainmood, concentration and mental alertness.It alsopromotesenergy.Asa supplement, itis most often sold as a mood regulator andweight loss aid. Unfortunately, there is a lotofPhenethylamineinchocolate,butitdoesn’treachthebrainaswellasthesupplementsdo.

Itcomesinpowder,capsulesandtablets.

129. Phosphatidyl Serine

Phosphatidyl Serine is a phospholipidcomponent, which ismade up of amino acidL-serine and a lipid molecule. Present in thecells of all animals and all plants, it comesfrom the cerebral cortex of cattle, fromsoy beans, lecithin, or from egg yolks. As anutritional supplement, it comes from plantsasaprecautionfromanydiseasethatcouldbetransmittedbycattle.

As well as acting to improve memory andcognition, especially in older people, it is ofinterest toathletesbecause it speedsup therecoveryprocessafterworkingout.Phosphatidyl





Serinealsoseemstopreventmusclesorenessaswellashavingsomeergogenicproperties,whichmeansitisgoodforaerobicexerciseandweighttraining.It alsoworks to promote a healthy hormonebalance.

PSisfoundinmackerel,eel,tuna,whitebeans,veal, beef anchovies, trout, unpolished riceandpotatoesbut is popular as a supplementbecause somuchof it in foodnever reachesthebrain.Finditincapsuleortabletform.

130. Plant Protein

Forpeoplewhodon’twishtoconsumemeatsfortheirintakeofprotein,thereareanumberofplantbasedproteins.Sinceproteinsarethebuildingblocksformakingmuscles,andkeepingtheorgansandimmunesystemhealthy,plantproteinsareimportantasadietaryaidaswellasforvegetarians.

There are three primary plant proteins andeachofthemisplentifulforOmega3-6-9.HempProtein contains all of the aminoacidsandisconsideredatypeofsuperfood.It promotes healthy digestion and overallwell being. Rice Protein, while a complexcarbohydrate,deliversmanyaminoacidsaswellas iron, phosphorus, potassium and thiamin.PeaProteinistheeasiestofthethreetoabsorbandisgoodbecauseitwillnotdeposititselfasfatwithinthebody.

Plant Proteins come in a number of differentformsfromenergizerpowderstocapsules.

131. Policosanol

Policosanol is a generic term for the naturalextract of plant waxes, and is used as asupplement to lower bad cholesterols andincrease the good ones. Policosanol is alsofoundinsugarcane,yamsandbeeswax.Itisessentialatypeoffattyalcohol.

Policosanol comes exclusively from Cuba,wherethesupplementisconsideredsomethingofapanacea,andtheonlyresearchdoneonithascomefromthere.

It can be found in capsule, pure form or inmanycompoundsandsupplements.

132. Pomegranate

The Pomegranate is a small fruit bearingshrub that is native to Iran, but has becomeacultivatedcropthroughouttheBalticregion,India,AsiaandtheSouthwesternUnitedStates.It has been a source of traditional Ayurvedicmedicineforthousandsofyears.

ThePomegranatehasahighvolumeofvitaminCand isagoodsourceofB5,potassiumandantioxidant polyphenols. Beyond scavengingthe body for free radicals, the properties ofPomegranate can also increase nitric oxideproduction, which helps to relax the bloodvessels.

Pomegranate supplements, aside from juice,comeascapsules,powderdrinksandinmanymixtures.





133. Potassium

Potassiumisamineralthatisnecessaryforalllivingcells.ThePotassiumionisnecessaryforthefunctionofcellsandisfoundinallanimalandplanttissues.Plantsandfruitshaveaveryhighcontentofit.

Potassiumisimportanttothenervoussystem,andhelpstocontrolbrainfunctions,theheartbeat and other critical processes. Therefore,it is important in maintaing a healthy bloodpressure, and as a pivotal element in hownervesfire.Forbodybuilders,itcanaidinthecontractionofthemuscles,andcanhelpreducemuscularsoreness.It isacriticalsupplementwhen diuretics are used as it helps regulatewaterbalanceandthesynthesisofproteins.

SInce fruits contain so much potassium,it is necessary to be careful when addingsupplementstoadiet.Potassiumcanhavesideeffects if dosage is too high. Avoid diarrhea,upset stomach, vomiting and flatulence bykeepingdosagewithinreason.

134. Pregnenolone

Pregnenoloneisasteroidhormone,andismadefromcholesterolbycellularmitochondria.Itisfoundintissuesofthenervoussystemandinareas like the adrenal glands, the retina, thebrain,thetesticles,theovariesandtheskin.

It is a naturally produced hormone and isprimarily produced in the adrenal gland. Forathletes,itisusedasaboosterforhormones,but it canalsoact asanaid for the immunesystem.Itcanimproveenergylevels,combatstress,and improvessleepquality.While it is

primarilyhormonal,itcanalsoelevatememorylevelsandmotivationallevels.

It comes in pure capsule form as well asbeingacomponentofseveralproteinorothercompounds.

135. Prickly Pear Cactus

ThePricklyPearCactusorOpuntiaisthepaddleshaped cactus known all over the SouthwestandWestern States of America. It has beenusedformedicinalpurposesintraditionaltribalmedicineforhundresofyears.

PricklyPearCactuscontainsarangeofalkaloidsaswellasantioxidants,primarilybetaninandindicaxanthin.Ithasseenuseinthetreatmentof diabetes as well as a remedy for severealcoholhangovers.Theflavanoidsinthecactusareresponsibleforhealthyenhancingbenefitslike having more energy, less post workoutsoreness and stress, and a faster recoveryaftertraining.

It is primarily found in stacks and othersupplementalmixtures.

136. Progesterone

Progesterone is produced in the ovaries,the adrenal glands, and in the placentaduring pregnancy. It is a hormone. In theendocrinesystem,thecorpusluteumsecretesprogesteroneasafoeofestrogen.

Supplementing progesterone is good forwomen’s joint functions and prevents waterretentionandbloating.Italsocalmsestrogenlevelsaswellasbeinganexcellentconditioning





supplement for the skin. Medical research isalsoshowingthatprogesteronemaybeofuseinbraindamageaswellasmultiplesclerosis.

Progesterone supplements can be naturalor synthetic. While natural progesterone isconsidered free of adverse side effects, thesyntheticsarenot.

137. Pycnogenol

The use of pycnogenol as a supplements isrecenttoNorthAmerica,butithasbeenusedinEuropeforsomeyears.ItisaclassofflavanolsandisalsoknownasProanthocyanidin.

Theytypepycnogenolmostusedinsupplementsisfromatypeofpinebark,butthesubstanceisalsofoundinapples,cocoa,grapeseed,andredwines.Theyallactasantioxidants,andarevaluable in the ridding of free radicals. TheyaremorepowerfulthanvitaminsCandEandalsoworktostrengthenthebloodvesselsandtoimprovethedeliveryofoxygentothecells.

Find pycnogenol naturally through diet or aspurecapsules.

138. Pygeum

PygeumcomesfromextractsofthebarkfromthePrunusAfricana,anevergreenindigenousto several regions in Africa. It is consideredaherbal remedy,and isespeciallypinpointedtowardenlargedprostates.

There are several active ingredients in thebark. Phytosterols, pentacyclic triterpenoidsand ferulic esters. Essentially, the barkproduces an oil with components likewaxes,

fattyacids,andotherfamiliarcompounds,andit’sprincipalbiologicalactivityisaphytosterolcompound known as beta-sitosterol. ThereismuchmedicalresearchtakingplaceonthetrueeffectsofPygeum.

Itisgenerallyfoundinhealthfoodstores,andissoldasaliquidorincompoundmixtures.

139. Pyruvate

Pyruvate is a natural part of metabolism,andismadewhenthereisdigestionofeitherstarchesorsugars. It isakey intersection inseveral facets ofmetabolism, and it suppliesenergy to cells. It can also be converted tocarbohydrates,tofattyacids,toalanineandtoethanol.Pyruvatecomesfrompyruvicacid,andwiththeadditionofsalt,itbecomespyruvate,whichisamorestablesupplement.

Forathletes,itcanactasanaidinweightlossbecause it burns fat, and it also stimulatesenergy. Itworks to enhance the transport ofproteinandglucose intothemusclecellsandconsequently,boostsperformance.Itcanhelpinmuscletoning,cut,andenergy.

Pyruvate helps in the digestive process andis found in many foods. Cheese, dark beer,redwineandredapplesareallsources.Asasupplement, it is found in pure capsule formandasanadditivetomanymixtures.





140. Quercetin

Quercetinisaflavonol,andisaplantderivedflavonoid.Essentially,itisplantpigmentandisresponsibleforthecolorofaplant.Itisfoundinredapples,redwine,tea,onions,blueberriesandothers.

Quercetin is considered to be an excellentantioxidant, and scavenges free radicals inthebody.Medical researchalsoshowsthat ithasanti-inflammatoryproperties,andisbeinglooked at for a wide range of other healthbenefits. While most people receive enoughQuercetin via food nutrition, supplements inpowderorcapsuleformareavailable,andareagoodantioxidantsource.Itisalsofoundasaminor ingredient inmanydifferentnutritionalandsupplementalmixtures.

141. R-ALA

R-ALA isa formof lipoicacidand thepurestform of alpha-lipoic acid. It acts as a fauxinsulin agent andhelps the removal of sugar(glucose)fromtheblood.

R-ALAisnecessaryforenergyproductiondueto itsabilitytobreakdownglucose.Bydoingthis,itbreaksdowncarbohydratestakeninasfoodandmakessuretheyareusedasfuelandnotstoredasfat.R-ALAisalsoaverypotentantioxidant.Combinedwithitsabilitiestohelplose fat, it is now one of the most popularsupplementsonthemarket.

OfthebenefitsfromR-ALA,addthatitseemstohelpmakethememorymoreacute,enablesyourbodytometabolizemoreefficiently,andhelpstomaintainthelevelsofotherantioxidants,

it seems to have limitless abilities.Currently,it is foundincapsuleformaswellasbeingacomponentofmanycompounds.

142. Resveratrol

Resveratrol is a polyphenol and is producednaturallybyseveraltypesofplants.Itisfoundintheskinofredgrapesandisaconstituentofredwineinsmallamounts.Resveratrolismadeby chemical synthesis, and as a nutritionalsupplement is primarily derived from theJapaneseknotweed.

Resveratrol is a part of what is called theFrenchParadoxorthebeliefthatconsumptionofredwinecontributestobettercardiohealth.Itisalsothought,butisscientificallyunproventhatwhenitcombineswithotherpolyphenols,itcansustainyouth.Itisknowntobeagoodantioxidant, and that may be the reason itpromotesbettercardiovascularhealth.

Itisavailableincapsuleformaswellasbeinganingredientinmanynutritionalmixtures.

143. Rhodiola

Rhodiola is a genus of the plant familyCrassulaceae.ItcloselyresemblestheSedumplant, and is grown in high altitudes of theNorthern Hemisphere. The Rhodiola roseaextractprovidesseveralfunctions-namelyasanadaptogenic.Inessence,ithelpsthebodyadapttostress.

Rhodiola promotes normalization actionswithin thebody,andmakes itmore resistantto stressful situations. For athletes, it canbe of benefit by stimulating the release of





neurotransmitterslikedopamineandseratoninandimprovesmoodlevels.ThereareactuallyeightessentialbiomersfoundinRhoiolaplants,andtheyareutilizedincapsuleformaswellasbeinganingredientinothernutritionalstacksandproducts.

144. Ribose

Ribose isanorganiccompound,and isafivecarbon sugar, which appears in all living cellforms. It is the carbohydrate portion of DNAandRNA,thusbeingoneofthebuildingblocksoflife.Onceitisphosphorylatedinthebody,itisasubstancecriticaltometabolism.

Forathletes,Riboseis importantbecausethecellsuseitforenergytocreatemuscletissues,and adding it as a supplement can decreaserecovertimeafterstrenuousworkouts.Therehas been significant medical research intoRibose, and conclusions include that it canenhance recovery in the cardiacmuscle, andcan get the blood flowingmore quickly posttraining. It also increases muscular energy,can boost endurance, and helps themusclesrecover. Itsuseasasupplement is relativelynew, and is thought to closely resemblecreatineinactionsandcharacteristicsandhasstartedtorivalcreatineinpopularity.Itisgoodindrinksaswellasincapsuleform.

145. Rose Hips

RoseHipsare the the fruit ona rose,wherethebloomattachestothestem,anditwhat’sleftwhenarosebloomfallsofftheplant.Theyarefoundonmostformsandvarietiesofroses,and contain large amounts of vitamins C, Dand E along with fatty acids and antioxidantflavonoids.

Theyarealsoloadedwithpectin,whichisafiberthatsupportsbettercholesterol levels,betterdigestive capabilities andanoverallwellness.It is excellent in weight loss regimes for thefeeling of fullness that it provides.RoseHipsalso containagreatdealofalkaline,andarehelpfulforrestoringtheproperalkalinelevelsinthebody.Theyarealsousefulasdiuretics.

RoseHipscapsulecanbe found inpure formaswellasan ingredient inmanyvitaminandnutritionalcompounds.

146. SAMe

SAMemeans s-adenosylmethionine, and is anutrientsometimesproducedbythebody.It is manufactured in the body from aminoacids, and is a precursor to spermidineand spermine. Since the manufacture andpropertiesofSAMeareunstableinthebody,itisoftensupplemented.

The research on SAMe is just beginning toincorporatesomeimportantusesforit.Notablyin the the fight against Alzheimer’s disease,which is thought to be caused by low levelsofSAMe.Asasportssupplement,itisknownto aid in liver health, cardiovascular healthandasaneurotransmitter.Itcanalsohelptoneutralizeestrogencompounds.





SAMesupplementsarebest inentericcoatedtabletsasitslongevity,orlackthereof,canbean issue. It is available in this type of tabletform as well as being an ingredient in someproteinmixtures.

147. Saw Palmetto

SawPalmettoisatypeofpalmplant,anditsextractsareveryrichsourcesoffattyacidsandphytosterols. It has been used in alternativemedicineformanyyears.ThesterolscontainedinSawPalmettocontainstigmasterolandbeta-sitosterol.

Saw Palmetto has seen use in both urinarytract infection cures as well as showingbeneficial effects on general prostate health.For enlarged prostate glands, it is thoughtthat it can help to prevent the conversion oftestosterone into DHT, a major factor in thegrowthoftheprostatetouncomfortablesizes.Sincemostcasesofanenlargedprostateisatypeofbenigninflammation,SawPalmettoasasupplementhasgainedinpopularity.

In supplemental form Saw Palmetto can bepurchased in several different options. Someare synthesized to phytosterols and othersto fatty acids so it is worth researching thedifferentoptionsandwhattheyaccomplish.

148. Schizandra

SchizandraisapartoftheMagnoliafamilyandis a creeping, woody vine found primarily inChinaandJapan.It’sChinesenameiswuweizi,whichmeansfiveflavorberry. It isat thesame time salty, bitter, sweet, sour and hot.TheberriesoftheSchizandrahavebeenused

in traditional Chinesemedicine for thousandsof years and are considered one of the 50fundamentalherbs.

TheSchizandraberry isanadaptogen,whichmeansithasthepowertoresiststress,andisoften compared to Ginseng for its powers ofdetoxification.InChinesemedicine,ithasbeenused to help support liver functions and forhormonalbalance.Forathletes, it isprimarilythoughtofasascavengeroffreeradicalsandothertoxins,andpromotesnaturalresistanceto mental and physical imbalances due totoxins. Italsopromotesanability toworkoutlongerandharderbyfightingfatigue.

149. Selenium

Selenium is an essential micronutrient forall animals. It functions as a trace elementnutrientbybeingacofactorforthereductionof antioxidant enzymes (it helps to activatetheseantioxidants)andalsotowardhelpingthethyroidglandfunction.

Infoodnutrition,itisfoundinchickenbreast,beef, oatmeal, whole eggs, brazil nuts, tuna,pasta,cod,turkeyandevenwhitebread.WhileSeleniumisconsideredatracenutrient,thereismuchresearchbeingconductedtodeterminewhetheradeficiency inSeleniumcan lead tocancer aswell as the HIV virus. It can be apowerful supplement that has many manyapplications.

Itcomesincapsuleformsandisapartofmanymixtures.





150. Sesamin

SesamincomesfromthebarkofFagaraplantsaswellasfromsesameoil.TheuseofSesaminis ancient in food flavoring, but it recentlyhas become an important and viable sportssupplement.Sesaminisessentiallyalipdandafiberknownaslignin.

Sesaminoilsarethoughttobeastimulantfreesupplement that can aid inweight reduction,andisknowntobeagoodfatburner,musclebuilder, and performance enhancer. It is adense energy source and not only deliverstwice theamountofenergyoverproteinandcarbohydrates, it helps to increase anabolichormoneproductionintheendocrinesystem.It can help to buildmuscles by boosting thetestosterone levels and can reduce crampsafterheavyworkouts.

The newer products are made throughadvancements in foodprocessing technology,andresearchisjustbeginningintohowpowerfulandhelpfulSesaminmaybeinmoreways.


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