Do Supplements Really Work this days ?
Supplements the magic elixir thats going to put you over the top, turn you into the best right?? Probably not, if you’re relying on supplements to do the work you will probably never make it to the top, but nevertheless there are a few supplements that have stood the test of time and can be extremely effective in helping you in your performance and physique goals. Like I said before, food first before using supplements! But here is a list of a few supplements that I really like:
▪ Protein Powder
▪ L Leucine
▪ L Glutamine
▪ Highly Branched Cyclic Dextrins
Creatine is a supplement that has been around for decades and has always been scientifically proven to work at increasing strength and lean body mass. Your body relies on creatine to produce action of the muscles when lifting weights so supplementing your pre or intra workout supplement with 5-10g of creatine will help with recovery time and allow you to squeeze out a few more reps. You can also get creatine from steak and all other red meats. This is a good supplement that will help you perform better in the gym.
I get a very basic creatine monohydrate and at 240lbs take 10g during training and 5g on non training days. Also is you add 1/3tsp of baking soda with the creatine it will magnify the results of creatine even more. I prefer any brand that is just a micronized creatine monohydrate, I get mine from Dymatize.
Protein powder comes in all shapes and sizes. A lot of new research has come out stating how bad some of the popular brands of protein actually are. A lot of companies use bcaa fillers to equate to their protein labels which makes the actual protein bio availability small. So finding the right kind is extremely important and this is also why I prefer whole food over protein powders. Some good reputable brands are Optimum, Nature’s Best, TrueNutrition, Dymatize, and SlingShot. I recommend two different types of proteins, whey isolate and casein.
Whey Isolates is a fast absorbing protein which is great to drink pre, during, and post workout. It hits your blood stream fast and is typically easy to digest so it won’t cause any gut irritation. When looking for a good whey look for something that is low in fat and carbs. A few brands that I recommend are Dymatize Iso 100, Natures Best Isopure, Slingshot Protein, and Animal Whey.
Casein is a slower digesting protein and is great to use throughout the day but best to use right before bed. The delayed release will allow
your body to use the nutrients throughout the night while you sleep. So they will help spare a lot of muscle breakdown from being in a fasted state while sleeping. A few brands I like are Universal Casein, Dymatize Elite Casein, Ultimate Nutrition Casein.
BCAA’s are a great supplement to add to your pre, during, and post workout shakes.
Plus if you’re cutting weight and are hungry in between meals a BCAA drink will not only suppress appetite but it will allow you to preserve more muscle while dieting. When you eat protein it is broken down into amino acids to be used/synthesized by your muscles for repair and growth. BCAA’s are just a free form of amino acids that can supplement your protein intake and help with the rebuilding process after a brutal workout. Taking bet 5-10g peri workout is a good start. Amino Energy On, Prime Nutrition BCAA’s are two great brands.
L Leucine as a stand alone amino acid has been shown to have more of an increase to protein synthesis than any of the other ones. Meaning that its more anabolic in nature. Leucine also activates mTOR which manufactures muscle proteins to help in the building process. This is a must supplement while dieting as it has been shown to help you lose weight while maintaining muscle mass. Serving size can be anywhere from 3-10g depending on when you take it and with what you take with it. All Max Nutrition, Prime Nutrition, Dymatize are great brands.
L Glutamine provides 1/3 of the bodies nitrogen which will help with nitrogen balance throughout the body. Which helps you recover from muscle damage from workouts. It helps improve with digestion as well along with the absorption of food. Take around 10-15g per day and bump it up when in high stress periods. Prima force and Dymatize I highly recommend.
Highly Branched Cyclic Dextrins or HBCD are a form of simple carbohydrates that is ideal to consume for your periworkout nutrition. This is a fast digesting carb but what separates them from all the other fast digest carbs on the market is not only does it digest and absorb fast but due to the cone shape molecule it is it has a higher uptake of nutrients and once it settles down into your stomach it holds the nutrients longer allowing for a longer absorption rate. So it moves through the body just as fast but it allows your nutrients to get fully distributed before we get rid of them through waste. The great thing about spiking your insulin during and after a workout is two fold. One it helps the blunt the process of muscle breakdown, so its easier to recover from workout to workout. Second it helps speed up the process of muscle repair by shuttling nutrients through your body to induce protein synthesis at a faster rate.
Capsaicin A Potent Fat Loss Supplement
If you really want to burn your fats at a maximum, you will need to believe in Capsaicin as a potential fat loss supplement. This is basically found in most chili peppers contributing to their spicy and hot flavor. The impressive thing about this compound is that this helps promote a lot of positive effects.
These mainly include anti-inflammatory and anti-oxidant effects and reduction in the body fats. In addition to that, you will surely improve your cardiovascular health.
Recent Study Conducted Shared
In a recent study conducted and shared investigating half a million people, it showed that consuming chili-enriched foods with capsaicin reduced the chances of death. These also help people avoid specific chronic diseases like heart disease and cancer.
Capsaicin is known to activate the TRPV1 receptor in the neurons in the gastrointestinal tract. This triggers the process called as thermogenesis. This burns fats in the body effectively. This also brings out a lot of health benefits as this activates the same receptor of TRPV1.
The moment that TRPV1 is activated in the tissues, the role of protein molecules is also triggered. This, therefore, results in some unique effects that are mainly tissue-specific.
Effectively Burns Fat:
If you will take capsaicin, expect that it will activate the expressing neurons of TRPV1 found in the gastrointestinal tract and oral cavity. This will, therefore, increase the energy spent in the BAT or brown adipose tissue following a process called as the thermogenesis.
Even if the mechanism of action is not fully understood, the details following capsaicin activation in the gastrointestinal tract and oral cavity trigger the release of the noradrenaline. As per the release, the oxidation process of the thermogenic fatty acids is further stimulated. The energy is turned into heat. This now increases the energy expenditure.
Capsaicin Enhances the Energy Expenditure:
In some several studies conducted, capsaicin is believed to impact the metabolic rate. This is also known to enhance the energy expenditure. This enhances the fat oxidation and this promotes some significant weight loss.
This also brings out its positive influence on the thermogenesis. If you will take capsaicin regularly, it might increase the BAT levels found in most humans.
This means to say that the long-term intake of capsaicin will improve the BAT levels. Even the capacity of burning body fats is also improved and achieved.
Curb the Appetite Levels:
In addition to what you need to know about Capsaicin, it could also reduce food intake and appetite. This will also support the ability to lose weight and keeping it off for the good.
There are so many suppressing effects that are observed in the trials. It is just not yet completely understood how it could reduce one’s appetite.
The release of the so-called noradrenaline contributed further to the reduction in the appetite. And, the moment that the noradrenaline receptors have been fully stimulated, the feelings of satiety are also further achieved.
Increase the GLP-1:
The consistent intake of capsaicin also increases the GLP-1 or the gut-derived hormone. This now turns on the brain regions that diminish the food intake.
This now reduces the hunger of an individual. In so many studies conducted, the consumption of capsaicin could help decrease hunger.
Those who were treated with capsaicin reported having a reduced desire to eat. They also achieved a far better and greater satiety right after meals.
Improve the Cardiovascular Health of An Individual
It was also further demonstrated that capsaicin could help improve the cardiovascular health of an individual. It decreases the cholesterol levels and triggers the systemic vasolidation. This, therefore, improves the blood flow and supports the cardiovascular health.
In addition to that, this increases the production of the bile acids. The activation of the so-called TRPV1 receptor in the smooth muscle cells that line the arterial wall reduced upon accumulating other lipids and cholesterols in the arteries.
Slow Down the Process of Accumulating Plaque:
With a dietary capsaicin, it can effectively slow down the process of accumulating plaque in the arteries. This also reduces the dietary intake of capsaicin and reduces the cholesterol levels. This, therefore, results in an increase in the NO levels.
In addition to that, the use of capsaicin in humans having a condition of mild coronary artery disease showed an improved cardiovascular function. This is especially true while exercising than when you will compare to the same subjects but without capsaicin.
It is interesting to know that the use of capsaicin path in the study increases the serum nitric oxide. This now resulted in an improved blood flow to all of the working muscles. The heart is also further improved for a complete exercise performance.
The positive effect that capsaicin could bring include uncoupling the usual metabolic process of the macronutrient oxidation in the body. This could also increase the energy expenditure by way of thermogenesis in the BAT.
This could also improve one’s health and reduce the production of free radicals that are produced by the process.
Now, you have learned more about Capsaicin that is a potent fat loss supplement!
Everything You Need to Know about Nitric Oxide Supplements
You may already have heard about nitric oxide supplements as they entered their way into the mainstream fitness. Actually, these supplements have been designed in order to achieve that pump that almost anybody would want to achieve.
The moment you walked out of the gym but you never felt your biceps going to explode, it may mean to say that your life has been a mess and a lie. You need to understand the fact that the pump is actually the best. The good thing is that there are supplements that are designed for helping you achieve that pump.
Nitric Oxide Supplements Utilized in Various Applications:
Just recently, nitric oxide supplements have been known as they are utilized in various applications. They are really designed in increasing the flow of the blood. Through an increase in blood flow, the delivery of the nutrients in the muscle tissue is also further increased.
Thus, you will be able to train over a long time period. You will also be able to recover better and train harder. And, you will find it much easier and faster achieving an elusive pump.
Understanding Nitric Oxide More:
Nitric oxide is known to cause certain vasodilation. This will increase the flow of the blood resulting in an increase in the delivery of nutrient and oxygen to the muscles. One more thing you need to understand is that vasolidation will give your muscles more juice.
Arginine is one of the nitric oxide supplements that you could turn your attention to. Arginine is actually designed as an amino acid turned into a specific nitric oxide all throughout the body. This also helps improve the flow of the blood and performance.
In the studies conducted about L-arginine, these highlighted the fact that it is taken up by the body. Nitrix oxide supplements that have L-arginine increase the levels of arginine. In a study about arginine supplementation, it increases the arginine levels in the blood. However, it does not increase the nitric oxide levels or even the muscle blood flow.
May Increase the Blood Flow but Not the Training Performance:
It is evidently suggested that L-arginine will increase the flow of the blood in the circulatory system. But, it will never meaningfully or consistently increase the performance of an individual in training.
All About Nitrate:
L-arginine is one effective way of increasing the nitric oxide in the blood. This also helps increase the delivery of oxygen and blood. But, there really is one thing that is effective in improving training. This is none other than the Nitrate. Most of the supplemental nitrates come from the nitrate salts or beetroot juice.
In several studies conducted, the consumption of 8 mmol/nitrate every day helps improve the performance all throughout the cycling trial. This is also effective in improving the efficiency level of an individual. This only means to say that less ATP is needed to complete the amount of work.
Increase in Nitric Oxide Production Brings Certain Effects:
It is truly highlighted that an increase in the nitric oxide production with chronic supplementation or acute supplementation brings certain ergogenic effects. One will also improve his or her athletic performance.
One more thing that you need to understand is that nitric oxide supplements are considered as a pre-workout supplement. They will need to be taken at about two to three hours before the training. This is mainly because of the fact that the blood levels peak roughly two to three hours after the ingestion process. This will, of course, relates to the increase in the peak in nitric oxide bioavailability.
Nitric Oxide Supplements Boost Performance:
Nitric oxide supplements are indeed very much helpful in increasing the blood flow. That way, your performance will be improved or enhanced. There are two choices of supplements to try out with that include Nitrate and L-arginine.
Nitrate Is A Lot Better Option:
Nitrate is indeed a lot better option to consider in mind as compared to L-arginine. This is especially if you are after looking for an effective supplement. This is even more advertised to maximize your results.
Highlighting the Benefits of Nitric Oxide Supplements:
Most of the nitric oxide supplements that are first sold as potential muscle builders. It was also shown that the supplementation of arginine could increase the nitric oxide levels all over the body. Thus, the blood flow is improved and the blood vessels are widened.
Prior to the mechanism of blood flow, exercise performance is even more improved. This is especially true for most patients who have cardiovascular disease. This is also the main reasons why nitric oxide and arginine are marketed as natural steroids.
It will help if you do more of your research about nitric oxide supplements. You will need to learn more about them including their certain effects!
Whey Protein Explained: Isolate, Concentrate and Hydrolysate
If your goal is to get leaner muscles, it is essential to visit the gym 3 to 4 times in a week. It is also needed to consume enough amount of protein. It is true that low-carbohydrates and high-protein are an essential element that can build lean muscles.
Gym enthusiasts and bodybuilders are gulping down an adequate amount of protein through shakes. Dieters also gobble down protein bars to lose weight. They also replace their stored fats through lean muscles.
However, the whey protein supplements that can be found in the market today make it much difficult to choose the best one. Which do you think is the best for bodybuilders and nutritionists?
Protein and its Importance
Many people do not understand that protein is an essential component of the cells in the body. Nails and hair are also consisted of protein. The body also utilizes protein to repair and build tissues. This is essential especially when it comes to strength training.
In addition to that, protein is essential in building cartilage, muscles, bones, blood and skin. This is classified as macronutrient which means that the physique requires huge amounts of protein. And as compared to carbohydrates and fat, the physique does not stock protein. Thus, it has no supply to get by the time that it needs a new supply.
How much is an Adequate Amount of Protein?
The body mainly requires a modest amount of protein for it to function well. Even based in the Health Services of the United States, the daily allowance for protein includes the following:
- Men aging Nineteen to Seventy Plus- Fifty-Six Grams Every Day
- Women aging Nineteen to Seventy Plus- Forty-six Grams Every Day
Benefits Brought by High Protein Supplements and Foods
The following are the benefits expected from consuming high protein supplements and foods.
- Builds leaner muscles
- Reduces the loss of muscles
- Speeds up the Recovery Process Right After Exercise
- Curbs Hunger
- Helps the Body Maintains and Promotes Healthy Weight
What is Whey Protein?
Whey protein is considered to be a fast protein. This means to say that it can be absorbed and digested easily. The amino acids will be delivered fast and easy to the muscles and to the bloodstream.
In this fast-paced society, it can be most observed that consumer products are turning into the better and bigger thing. It is also quite confusing differentiating between the whey protein supplements in health food stores.
Where It Comes From?
Whey protein is known to originate in dairy farms. The milk from dairy farms is moved to the manufacturing firm to start the cheese making procedure. Special enzymes will usually be included in the milk. This will help separate the liquid whey and curds. And then, the whey is pasteurized and dried into a milk powder and what is called now as whey protein.
The Three Types
There are three types of whey protein. They are each defined below for better understanding:
- Whey Protein Concentrate. This is known to go through less procedure. This also basically contains thirty to eighty-five percent whey proteins. This also has differing amounts of carbohydrates and fat in lactose form. This contains different protein subfractions with health benefits.
- Whey Protein Isolate. This is very beneficial to people who do not have tolerance to lactose or milk. This is also intended for those who have issues on digesting dairy. In addition to that, this contains over ninety percent protein with only 1% milk fat or lactose.
- Whey Protein Hydrolysate. This is produced through the use of pure protein sources. This is also predigested which means to say that the amino acids found in the concentrates and isolates are turned into amino acids. This will result in fast and efficient absorption. This will also be responsible in the release of the amino acids to the bloodstream. This now result to greater and better synthesis of muscle protein after exercise.
Consume Whey Protein after Weight Lifting and Training
Whey protein is recommended to be used right after weight lifting and training. This helps maximize the fast and immediate recovery of the body. An even higher level of insulin is created in the blood plasma. Just as insulin is considered to be an anabolic hormone, it really helps grow the lean muscles of the body.
Whey Isolates and Concentrates Available in the Form of Intact Proteins
The majority of isolates and concentrates are available in the form of intact proteins. But, they could also be completely hydrolyzed. The whey hyrolysates are usually partially broken down by acid, enzymes and heat. That is why they give out a bitter taste than whey isolate and whey concentrate.
Isolates and concentrates have already been known for their fast and rapid digestion rate. That is why you need to include a hydrolysate that digests a lot faster. This may not be approved by many for its taste. But, its extra cost is worth of the benefit it brings.
If you are not lactose intolerant and you don’t worry about the fats and carbohydrates, whey protein concentrates will be the best choice for you. They are also far more economical choice than the other two types. But, whey protein in all types is beneficial for consumption or use. Try one of the best-selling whey proteins that can be found on the health food stores or market today!
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