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Concentrates have
typically a low (but still significant) level of fat and
cholesterol but, in general, compared to the other forms of whey
protein, have higher levels of bioactive compounds, and
carbohydrates in the form of lactose — they are 29%–89% protein by
weight.
Isolates
are processed to remove the fat, and lactose, but are usually lower
in bioactivated compounds as well — they are 90%+ protein by
weight. Like whey protein concentrates, whey protein isolates are
mild to slightly milky in taste.
Hydrolysates
are whey proteins that are predigested and partially hydrolyzed for the purpose of
easier metabolizing, but their cost is generally higher.Highly
hydrolysed whey may be less allergenic than other forms of
whey.
Some
aspiring body builders are what is often termed 'hard gainers'
namely they have a physical type that doesn't add muscular weight
easily. For these sorts of people in order to add weight they need
an edge. Many athletes in sports that require a combination of
muscular bulk and cardio vascular fitness,
weight gain supplements are essential for retaining their muscle mass. And of course serious body builders are always looking for anything that helps add mass and a meal based approach on its own will not deliver the kilojoule intake required.
top weight gain supplements have been specially formulated to combine first class proteins and other essential nutrients to maximize the body's ability to add weight in conjunction with a balanced diet and exercise routine.
Pre-workout supplements are a newer kind of formula that was originally created to help bodybuilders plow past muscle building plateaus and to help with low-energy slumps due to the daily grind of workout wear-n-tear. The formula’s for the most part are comprised of L-Arginine, Beta Alainine, and Caffeine based stimulants that when combined correctly, can push the athlete past their normal rep. range and typically pro-long the workout routine with added intensity and mental focus.
Although determining whether or not all these different PWO supplements can live up to the marketing hype associated with each product, there are some more than others that can benefit any athlete if taken properly and with proper nutrition, lots of water and strenuous exercise.
Post workout supplements are crucially important to aid in muscle growth, recovery, and provide the body with vital nutrients.
There are hundreds of Post workout supplements currently on the market that vary in their aim and purpose which can make choosing the right one a confusing and daunting task.
Bodybuilders, athletes, and weekend warriors all follow different workout routines and supplement regimens so what supplement works for one may not be the best choice for the other. After reviewing dozens of different post workout supplements I started to realize that there were certain characteristics that make up the best.
Branched-chain
amino acids are essential nutrients that the body obtains
from proteins found in food, especially meat, dairy products, and
legumes. They include leucine, isoleucine, and valine.
“Branched-chain” refers to the chemical structure of these amino
acids. People use branched-chain amino acids for
medicine.
Some people
use branched-chain amino acids to prevent fatigue and improve
concentration.
Athletes use
branched-chain amino acids to improve exercise performance and
reduce protein and muscle breakdown during intense
exercise.
Amino acids not only build proteins but some are critical to metabolic functions and others act as precursors to neurotransmitters – the chemicals that convey messages from one nerve to another.
Amino acids also act as cofactors to vitamins and minerals – not for absorption but to allow them to perform their duties correctly once they have been assimilated in you.
Fat burners are blends of herbs and stimulants that slightly increase your body temperature, which can help you to burn more calories during exercise.
Some fat burners simply burn calories as heat. Others also claim to stimulate the release of adrenaline, increase your metabolic rate or act as appetite suppressants.
Testosterone booster supplements are natural
products that may help in increasing testosterone levels. There are
two main type of testosterone boosters, Tribulus and ZMA.
Tribulus: Tribulus Terrestris is a vine plant that
grows in moderate and tropical climates in the United States,
Mexico, Eastern Europe, India and China. Tribulus Terrestris
contains steroidal saponins, alkaloids, and flavanoids, and its
protodioscins content is believed to be responsible for its effects
on hormone, libido and body composition.
ZMA: ZMA is a scientifically designed anabolic
mineral formula. It contains Zinc Monomethionine Aspartate plus
Magnesium Aspartate and vitamin B-6, and is an all-natural product
that has been clinically proven to significantly increase anabolic
hormone levels and muscle strength in trained athletes. Hard
training athletes typically deplete the body from these essential
minerals.
Studies have shown that supplementing with 30mg of Zinc and 450mg
of Magnesium per day can elevate testosterone levels up to
30%!
Food
Supplements for the daily health: contains a list of
different "ingredients", what they do, and the recommended dose of
each.
Protein
Powder:
Provides
essential amino acids and has other health benefits
Used from
20-300g per day depending on body weight.
Essential
fatty acids (DHA & EPA):
Provides
essential fatty acids for those on low fat diet.
5-30g per day
divided in several doses.
Fiber:
Better
overall health, gastro-intestinal control, better cholesterol
levels, better imunesystem.
Used 10-30g
per day from food and supplements.
Flaxseed
Oil:
Better
health, excellent source of important Omega 3 fatty
acids.
2 tablespoons
per day or more if desired.
Gamma linolic
acid (GLA):
Good for skin
and hair, reduces joint pain.
400-600 mg
per day.
Glucosamine:
Effectively
reduces joint pain, helps with repairing tissue
damage.
500-3000mg
per day.
Fructo-Oligosaccharider
(FOS):
Soluble
fiber, better imunesystem, lower LDL cholesterol levels, lower
blood sugar level.
5-20 grams
per day.
Glucomannan:
Soluble
fiber, lower LDL cholesterol levels, lower blood sugar, pure fiber
from Konjac root.
3-9g per
day.
Green tea
extract:
Antioxidant,
increases the body's metabolism.
500-1500mg
per day.
Saw
palmetto:
Prevents
prostate problems, anti-dihydrotestosterone (DHT).
200-500mg per
day.
L-Lysine:
Promotes bone
growth and healthy skin.
500-1500mg
per day.
Methylsulfonylmethane
(MSM):
Improved
tissue repair, reduces joint pains.
500-1000mg
per day.
Colostrum:
improved
imunesystem.
150mg 2x per
day.
Copper:
For better
joint health, is a chemical pre-reactor.
1.5 to 3 mg
per day.
Echinea:
Better
imunesystem, good effect against colds and sore in the mouth and
throat.
500-1000mg
per day.
N-acetylcysteine
(NAC):
Antioxidant,
better utilization of imunsytemet.
1000-1500mg
per day.
7keto DHEA
discorea wild yam:
Better
imunsytem, increases body heat, good for older men and women in
menopause.
50-100mg per
day.
Supplements for increased muscle volume, strength, improved
recovery, etc.
Branched-chain amino
acids (BCAAs):
Prevents
muscle breakdown, increase muscle growth, faster recovery,
increased endurance.
5-25g per
day.
Alpha Lipoic
Acid (ALA):
Both water
and fat soluble antioxidant, improved insulin sensitivity,
increased endurance, increased fat burning. increased glycogen
storage, increased uptake of creatine
50-100mg per
day as antioxidant.
200-3000mg
per day or 100mg per 10-11g of ingested carbohydrate for glucose
transport.
R-ALA:
The same
effects ALA, but contains only the active section of ALA. 100mg
R-ALA is equivalent to approximately 300mg ALA.
K-R-ALA:
Pothasium
R-ala has the same effects as R-ala and ALA but in a more stable
form. ALA reacts easily with air and is destroyed rapidly, and
R-ALA is sensitive to light/heat. K-R-ALA is resistant to these
factors.
250-1500mg
per day. 250mg K-R-ALA equals to about 100mg R-ALA, but it appears
that K-R-ALA is more effective than R-ALA.
Acetyl-Carnitine
(ALC):
Prevents
reduction of testosterone, increased mental focus, improved
learning ability, reducing innflamasjon, reduction of triglycerides
and cholesterol in the blood, reducing stress and
depression.
2-3g per day.
Half-Life of ALC is about 6.5 hours
ZMA (zinc,
magnesium and vitb6):
Maintain the
level of testosterone in the body and IGF1 levels, improve
strength, sleep, and recovery.
2-4 capsules
just before bedtime (avoid touching the food / supplements
containing calcium).
B-hydroxy-Bmethylburate
(HMB):
Increases
fat-free body mass, prevents muscle breakdown.
3-6g per day,
divided into 2 or more servings per day.
L-glutamine:
prevents
muscle breakdown, improved imunesystem, increased muscle volume.
Have proved well in low cal. diets.
5-25g per
day.
L-glutamine
peptide:
Prevents
muscle breakdown, improved imunesystem, increased muscle volume,
better uptake than L-glutamine. Have proved well in low cal.
diets.
5-15g per
day.
L-Taurine:
Insulin-like
activator, increases cell volume, anticatbolic (prevents muscle
breakdown), antioxidant / protects muscle cells.
1-3g per
day.
Carbogen:
Increases the
absorption of carbohydrates, increases the glucose level in
blood.
50-250mg
together with carbs. Can be taken multiple times during the
day
(Before and
after exercise is most important).
Aminogen
(R):
Increases the
speed of protein absorption, 20% more amino acids into the
blood.
250 mg
together with proteins. Can be taken multiple times during the
day
(Morning and
immediately after exercise is most important).
Phosphatidylserine
(PS):
Decreases
chortisol level in the body.
800mg per
day. 100-400mg for mental activities.
Argentina
Nine ketoisocaproate (AKIC):
Prevents
muscle breakdown, helps in brain activity, increased
recovery.
4-6g per
day.
Alpha-ketoglutarate
(AKG):
Prevents
muscle breakdown, improves exercise tolerance, improve oxygen
delivery.
3-4g per
day.
L-Alanine:
Helps glucose
production, prevents muscle breakdown.
1-3g per
day.
Ornithine-alpha-ketoglutarate
(OKG):
Prevents
muscle breakdown, helps in hormone production.
6-8g per
day.
Conjugated
Linolic Acid (CLA):
Increases
fat-free muscle mass, decreases body fat.
2-4g per
day.
DHEA, 7keto
discorea wildyam:
Increases sex
drive, increases testosterone levels in adults above 50
years.
25-100mg per
day.
Ecdysterone
(syntrabol and more):
Increases
nitrogen balance in the body.
5mg per kg
body weight divided into several times per day.
Important to
increase the intake of protein as well (min. 3g per kg of body
weight per day)
Ipriflavone:
Build
stronger bones, synthetic isoflavone.
600mg per
day.
Ketoisocaproic
(KIC):
Prevents
muscle breakdown.
4-6g per
day.
Tribulus
Terrestris:
Increases
testosterone levels.
1500-3000mg
per day.
D-Ribose:
Improved
recovery, better performance, balances blood sugar.
2.5-10g per
day.
Glycosamine:
Precursor of
creatine, increases the body's own creatine
production.
3-5g per
day.
Ornithine:
Prevents
muscle breakdown, helps the body's production of growth
hormone.
5-10g per
day.
Glycerol:
Maintaining
plasma volume in the blood
25-100g per
day in doses of 5-25g each
Methoxyisoflavone:
Increased
endurance, increases fat-free body mass.
500-1000mg
per day.
Chrysin:
Anti-estrogen.
1-3g per
day.
L-arginine:
Increased
production of growth hormone, better imunesystem.
5-20g per
day.
Medium Chain
Triglycerides (MCT):
Calorie rich
supplement, source of energy.
8-20g per
day.
Choline:
Necessary for
normal muscle contraction, burns fat. Helps nerve and membrane
function.
500-1000mg
per day.
Supplements for
weight loss, energy, endurance
Caffeine:
Helps
increasing metabolism, increased aerobic endurance.
100-600mg per
day.
Pyruvate:
Reduces body
fat, increases energy production.
6-12g per
day.
L-Carnitine:
Helps
increasingmetabolism, increased aerobic endurance.
2-4g per
day.
Acetyl l
Carnitine:
Prevents the
reduction of testosterone, increased mental focus, improved
learning ability, reducing innflamasjon, reduction of triglycerides
and cholesterol in the blood, reducing stress and
depression.
2-3g per day.
Half-life of ALC is about 6.5 hours.
Hydroxycitic
Acid (HCA):
Prevent the
conversion of carbohydrates into fat, reduces
appetite.
500-750mg 30
minutes before a meal.
CLA:
Taken as
supplements in diet helps the body to burn its own fat
2-4g per
day
Chromium:
Helps glucose
metabolism.
100-400mg per
day.
Ginseng:
Adaptogen,
increase endurance, improved recovery.
100-500mg per
day.
NADH:
Increases
mental activity, increase exercise performance.
5mg per day.
Take in the morning, 30 minutes before
breakfast.
Chitosan:
Binds fat,
blocking fat uptake in the body.
250-500mg
before meals.
Malic
acid:
Improved
endurance.
200-400mg per
day.
Co enzyme
Q10:
Antioxidant.
100-400mg per
day.
Supplements for
better sleep / mood
Johan
herb:
Better mood,
reduces depression.
750-1000mg
per day.
Ginkgo
Biloba:
Better
concentration, bringing more oxygen to the brain.
80-100mg per
day.
ZMA (zinc,
magnesium, vitB6):
Better sleep,
increased testosterone levels.
2-4 capsules
just before bedtime.
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