Bodybuilding Supplements

Taurine

2009-10-24T16:50:00.000-07:00

Taurine is an amino sulfonic acid, needed for proper maintenance and functioning of skeletal muscles. It is considered to be the second most abundant in muscles after glutamine. Taurine has been known to increase muscle mass and strength. It acts similarly to creatine in that it expands the body's cells by helping the muscle cell itself hold more water. Taurine can work like diuretic, keeping potassium and magnesium inside the cell while keeping excessive sodium out. Taurine is so important to high performance athletes, because it reduces muscle damage caused by exercise, accelerate recovery between workouts and helps in protein synthesis. Supplementation with taurine has been shown to increase growth hormone. It acts as an antioxidant and protects against toxicity of various substances. While preventing oxidative stress, it also helps to maintain skin hydration. Taurine can enhance attention and cognitive performance. It occurs naturally in seafood, meat, eggs, poultry and dairy products (absorption of taurine from beverages may be more rapid than from foods). Taurine is beneficial for adult human blood pressure, adipose tissue regulation and prevention of obesity. It has also been shown to help people with congestive heart failure by increasing the force and effectiveness of heart-muscle contractions. Taurine can lower blood cholesterol and act as a glycation inhibitor. It can prevent atherosclerosis, coronary heart disease and cirrhosis. Because it aids the movement of potassium, sodium, and calcium in and out of the cell, taurine has been used as a supplementation for epileptics as well as for people who have uncontrollable facial twitches. Taurine is a derivative of cysteine.

Lecithin

2009-09-30T02:16:00.000-07:00

Lecithin is an important phospholipid needed by all living cells. It is produced within our own bodies, and can be found in the major organs: the heart, the liver, and the kidneys. Lecithin is a dietary supplement , appropriate for patients with fat metabolism disturbances and people exposed on heavy sports activity. It contains essential fatty acids and influences the fat transport, the cell and liver functions, intercellular signaling, the reproduction , the memory abilities and the physical endurance. Lecithin is a basic choline source for the body and a key building component of the cell membranes. It plays a role of an antioxidant , emulsifier and lubricant. It is non toxic and is fully metabolized in the organism. When it breaks down body fat the liver converts it into usable energy. Lecithin can be found in foods such as - cabbage, soy beans, meat, seeds, nuts and eggs. It has been proven to decrease cholesterol, reverse atherosclerosis, restore damaged livers, promote cardiovascular health and prevent mental fatigue (even patients with Alzheimer’s disease reported an improvement in memory and orientation). Lecithin can help maintain a healthy pregnancy and ideal infant development. Athletes can use it to boost physical performance in endurance sports and promote weight loss.

L-Cysteine

2009-09-20T04:34:00.000-07:00

L-Cysteine is a non-essential amino acid (biosynthesized in humans) which serves an important structural role in many proteins . It is closely related to Cystine which is formed by two molecules of L-Cysteine. Cysteine contains sulfur and is also used to manufacture L-Glutathione and L-Taurine. It is important in detoxification and can even protect the body from damage caused by radiation. L-Cysteine is used in producing antioxidants and protects the brain and liver from alcohol, drugs and cigarette smoke damage. It is important for the repair of hair and nail tissue. Other benefits include healing of severe burns, formation of skin, building muscles and reducing the effects of aging . Although classified as a non-essential amino acid, in rare cases, Cysteine may be essential for individuals with metabolic diseases, infants or the elderly if a sufficient quantity of methionine is not available in the body. You can find Cysteine in many foods - chicken, pork, turkey, duck, eggs, milk, broccoli, garlic, onion, red peppers, wheat germ and oats. L-Cysteine enhances immune system function and promotes the activity of white blood cells. It is also used in treating angina, bronchitis and acute respiratory distress. During a hypoglycemia attack (too much insulin in the blood causing an unsafe drop in blood sugar) Cysteine can be used to inactivate insulin, allowing blood sugar levels to normalize. L-Cysteine supplements are recommended for bodybuilders and athletes due to the regular physical stress which weakens their immune systems. Cysteine can prevent the breakdown of muscle tissue and enhance sport endurance because it produces energy by converting to glucose. Bodybuilders can benefit form its effectiveness in building lean muscle tissue and fat burning .

Diabetics should avoid supplements that contain Cysteine because high levels of Cysteine can inactivate insulin.

L-Arginine

2009-09-05T03:28:00.000-07:00

The L-form of arginine is one of the 20 most common natural amino acids . Arginine is a semiessential amino acid, depending on the developmental stage and health status of the individual. Infants are unable to meet their requirements and arginine is nutritionally essential for them. Most of the time this conditionally nonessential amino acid can be manufactured by the human body, and does not need to be obtained directly through the diet. The biosynthetic pathway however does not produce sufficient arginine, and some must still be consumed through diet. You can find it in a wide variety of foods (seafood, dairy products, poultry, beef, pork, oatmeal, wheat germ, some nuts and seeds). Arginine plays an important role in cell division, the healing of wounds, the release of hormones , immune function, removing ammonia from the body. It reduces adipose tissue body fat and the risk of heart disease. Arginine stimulates the release of growth hormone and increases muscle mass. It is also necessary for the synthesis of creatine . The benefits are many - synthesis of nitric oxide (NO), improved insulin sensitivity, decreased blood pressure, increased blood circulation throughout the body (including the sex organs), improved sperm production and reproductive ability .

Antioxidants

2009-09-03T10:38:00.001-07:00

Although oxidation reactions are crucial for life, they can also be damaging. Oxidation reactions can produce free radicals, which start chain reactions that damage cells. An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Low levels of antioxidants cause oxidative stress and may damage or kill cells. Diets high in fruit and vegetables, which are high in antioxidants, promote health and reduce the effects of aging . Antioxidant supplements can help prevent many diseases ( cancer, stroke and neurodegenerative diseases ). During exercise, oxygen consumption can increase vastly. This leads to a large increase in the production of oxidants and results in damage that contributes to muscular fatigue during and after exercise. Antioxidant substances include Vitamin C (Ascorbic acid), Vitamin E, Vitamin A, Glutathione, Lutein, Selenium, Beta Carotene, Lycopene, Lignan, Coenzyme Q10, Polyphenols.

Testosterone

2009-08-22T01:06:00.000-07:00

Testosterone is a steroid hormone which is primarily secreted in the testicles of males and the ovaries of females. Small amounts are also made by the adrenal glands. It's produced in greater amounts by males, and less by females. Testosterone plays a key role in men's health. Although it is the principal male sex hormone, testosterone is very important for women too. It affects the brain, bone and muscle mass, the vascular system, fat distribution , genital tissues, sexual functioning and energy levels. Testosterone is an anabolic steroid. Its effects include

growth of muscle mass

and strength, increased bone density and strength, stimulation of linear growth and bone maturation. Its androgenic effects include male secondary sex characteristics (a deepening of the voice, growth of the beard and axillary hair etc). Anabolic steroids increase muscles' protein synthesis. As a result, muscle fibers become larger and repair faster than the average person's. If you are taking any steroids, testosterone is the core steroid you cannot go without. Caution - very high doses of testosterone bring many undesirable effects and potential long term adverse health effects.

L-Carnitine

2009-08-17T23:05:00.000-07:00

L-Carnitine is a natural nutrient also used to be known as vitamin BT. It is a quaternary ammonium compound biosynthesized from the amino acids lysine and methionine. In living cells, it is required for the transport of fatty acids from the cytosol into the mitochondria during the breakdown of lipids (or fats) for the generation of metabolic energy. In a few words L-Carnitine turns fat into energy. Due to its fundamental role in energy metabolism, carnitine is typically used to support all bodily functions that have a high energy demand. Extensive research has shown the effectiveness of L-Carnitine in applications such as exercise, heart health, weight management, brain wellness and infant nutrition. A small amount of L-Carnitine is naturally produced on a daily basis within the human body and high concentrations of L-Carnitine are present in the human heart and in skeletal muscle. The highest concentrations of carnitine are found in red meat and dairy products.

In the course of human aging, carnitine concentration in cells diminishes, affecting fatty acid metabolism in various tissues. Carnitine has been proposed as a treatment for many conditions. Some of the conditions carnitine may help treat are serious, and in those cases the supplement should be taken under the supervision of your doctor, as an adjunct therapy to conventional medicine. For other conditions, such as fatigue or improving exercise performance, carnitine appears safe.

Growth Hormone

2009-08-17T09:03:00.000-07:00

Growth hormone stimulates growth and cell reproduction and regeneration. Reported effects include decreased body fat , increased muscle mass, increased bone density, increased energy levels, improved skin tone and texture, increased sexual function and improved immune system function. At this time human growth hormone (HGH) is still considered a very complex hormone and many of its functions are still unknown. Effects of growth hormone on the tissues of the body can generally be described as anabolic (building up). 75 percent of your total daily HGH output is produced while sleeping, and most of that in REM sleep. GH starts to decline in the body as we grow older. After the age of 30 it declines by 25 percent every decade, so by the time you hit 60 you are operating at 25 percent of original capacity.

Carbohydrates

2009-08-17T09:00:00.000-07:00

Carbohydrates provide energy in the form of glycogen, which is stored in the liver and muscles. When you workout for long periods of time, you deplete your energy stores. After 90 minutes of high intensity exercise, the glycogen stores begin rapidly depleting. This can result in cells and muscle tissue being damaged and the immune system being stressed. Carbohydrate supplements are different forms of sugar and they are immediately absorbed in the body without giving the heavy feeling food does during digestion. A good combination is a 50/50 blend of dextrose and maltodextrin mixed with whey protein . Dextrose and maltodextrin are cheap supplements, but they are very effective in replenishing energy. You should not take too much carbohydrate, because your body will convert what it doesn't need to body fat . Carbohydrates come in two forms - simple and complex. Simple carbohydrates are found in natural and processed sugars and are quickly absorbed into the body for use as energy but this energy is not long lasting. Complex carbohydrates come in foods such as bread and potatoes. They take much longer for the body to turn into energy but this energy is long lasting so you can work harder and feel better throughout the day.

Creatine Supplements

2009-08-16T08:06:00.000-07:00

Creatine is a nutrient found naturally in our bodies. It's made from a combination of 3 amino acids – arginine , glycine and methionine. Over 95% of creatine is stored in muscle tissue. It's used to regenerate the muscle's ultimate energy source, ATP (adenosine triphosphate). The amount of work our muscles can perform is a direct consequence of the amount of ATP they have stored as well as the ease with which ATP is regenerated. Creatine enhances physical performance by increasing the number of times that ATP can be recycled during physical exertion. Creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles' growth too-making muscle fibers bigger and stronger. These supplements are very effective in building more muscle mass. However, taking them without proper nutrition and a regular training schedule will only result in minimal muscle gain. Creatine comes from food (meats) but the most efficient source of creatine is from supplements.

L-Glutamine

2009-08-16T08:03:00.001-07:00

L glutamine is the most abundant amino acid found in human muscle and plasma. Over 60% of the free-floating amino acid pool in skeletal muscle cells is made up of L glutamine. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body. In times of physical stress, such as intense exercise, the body requires more of it to maintain its glutamine stores in blood and muscle. Glutamine may serve to boost your immune system. When glutamine stores are depleted, you may experience decreases in strength, stamina, and recovery. It's a carbon and nitrogen donor and helps restore glycogen which restores energy.

Protein Supplements

2009-08-16T07:48:00.000-07:00

In a few words - it takes protein to build muscles. Protein is one of the three essential components of the human diet, along with carbohydrates and fats. It's composed of various types of amino acids and provides the raw material for both muscle construction and repair, as well as playing an important role in the immune system, the endocrine (hormone production) system, and the transmission of nerve impulses throughout the nervous system. The issue of whether an athlete requires protein supplements is hotly debated in the sports nutrition industry, so don't ignore a well-balanced natural food diet. However... high quality, concentrated protein products will repair the muscles stressed from a demanding workout more quickly than proteins consumed through food. Weight lifters and other high-powered athletes need more protein than normal person. A weight lifter or football player can easily go through 4,000 calories per day, compared with the roughly 2,000 calories a moderately active person burns. Don't expect miracles from protein supplements, you can't get an action-figure body so easy, but it's sure you'll need some extra proteins if you are an athlete. Don't consume more protein supplements than you need. Unlike carbohydrates, which have a particular series of storage mechanisms, such as muscle glycogen and liver glycogen, or the fats ingested in the body, which are stored in the adipose tissues designed for fat storage, excess proteins are broken down into their amino acid components for elimination. As a general rule, the ingestion of a protein supplement is likely to be more effective if consumed 30 to 60 minutes after the training event that resulted in muscle stress, rather than at a later time. The rest depends on your program.

Amino Acids

2009-08-16T07:31:00.000-07:00

Amino acids are very important in nutrition. They are the basic structural building units of proteins . Just as the letters of the alphabet can be combined to form an almost endless variety of words, amino acids can be linked in varying sequences to form a vast variety of proteins.

Proteins are defined by their unique sequence of amino acid residues. Twenty-two standard amino acids are used by cells in protein biosynthesis, and these are specified by the general genetic code. These twenty-two amino acids are biosynthesized from other molecules, but organisms differ in which ones they can synthesize and which ones must be provided in their diet. The ones that cannot be synthesized by an organism are called essential amino acids.

When taken up into the body in the diet, the twenty-two standard amino acids are either used to synthesize proteins and other biomolecules or oxidized to urea and carbon dioxide as a source of energy. Of the twenty-two standard amino acids, eight are called essential amino acids because the human body cannot synthesize them from other compounds at the level needed for normal growth, so they must be obtained from food. The amounts required depend on the age and health of the individual, so it is hard to make general statements about the dietary requirement for some amino acids.

Essential - Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

Nonessential - Alanine, Asparagine, Aspartate, Cysteine , Glutamate, Glutamine , Glycine, Proline, Serine, Tyrosine, Arginine , Histidine.

However, not all of the functions of other abundant non-standard amino acids are known, for example taurine is a major amino acid in muscle and brain tissues, but although many functions have been proposed, its precise role in the body has not been determined.

So... if you spend time in the gym take some extra amino, your body needs it. Amino acids are essential for bodybuilders and athletes as they help in recovery, energy production, repair, growth, and development of muscle tissue. Amino acids are not only responsible for the production of all the body's enzymes (including digestive enzymes), but they also play a key role in normalizing moods, concentration, aggression, attention, sleep, and sex drive .