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Wednesday, August 5, 2015

Supplements You Need To Know About

Supplements come in a wide variety. Each with its own pros and cons. Since you are on The Fittest Blogger, I am sure that you have walked into a GNC or Vitamin Shoppe and instantly became overwhelmed by the vast variety of products. Even though you were always told that all you needed was just "some protein" and you would be fine. Nope. Ultimately it will be up to you to educate yourself on the different types of supplements you will need to progress on your fitness journey. 

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Now I'm sure you all would love to see gains by just popping a single pill. Unfortunately, we do not live in fairy tales, and are forced to take supplements when natural food lacks the amount of much needed macro-nutrients that our body yearns for.

Some of these supplements are a no-brainer and should be common knowledge. However, there are some supplements that you may never have heard of. I highly recommend getting to know them.

Looking to gain muscle mass

Whey protein Whey protein is by far the most important product you must get in order to meet your body’s daily protein need. Whey Protein is a by-product of the cheese making process by separating components from milk.

Whey protein supplies the body with essential amino acids and quality protein that will jump-start the muscle rebuilding process (protein synthesis).

Top benefits:

  • Rebuilds/repairs muscles
  • Improves metabolism
  • Appetite suppressant
  • Easily digested
  • Reduce stress
  • Improve performance
Whey Protein should be taken: Right after or in between a workout. Before bed.

Whey protein isolates Like whey protein, whey protein isolates aid in rebuilding the muscle and all of the benefits mentioned above. But whey protein isolates are King. They are more highly concentrated that are typically 90% protein. Unlike its counter parts which are 30-45% protein mixed with other fillers and denatured protein.

Whey protein isolates should be taken: Immediately after a workout

BCAAs Branched chain amino acids (Check the full article on BCAAs).

BCAAs should be taken: Pre/Post Workouts

Casein protein Casein is a good supplement to anyone allergic to whey or egg. It is slow digesting and can even be taken when you might be going without food for long periods of time.

Casein protein should be taken: Before bed, or when you feel as if you will be going without food for a lengthy time period.

Creatine Creatine helps supply energy to all cells of the body by increasing the formation of ATP; Adenosine Triphosphate.

Top benefits:

  • Increase performance
  • Increases endurance and energy level
  • More endurance allows for more reps
  • More reps allows for more calorie burn

Creatine should be taken: Before you workout.

Nitric Oxide Boosters Why is nitric oxide so important? Nitric oxide relaxes the muscles that control our blood vessels. This dilates or increases the diameter of our vessels allowing more blood and oxygen to get to our muscles.

Because blood carries nutrient such as amino acids and glucose, bigger blood vessels allows or muscles to get better energy production. Essentially allowing us to workout harder and longer. Nitric oxide may even support lipolysis, which is the release of fat from the body's fat cells, allowing it to be burned into fuel.

Top benefits:

  • Increase recovery rate
  • Increase availability of energy
  • Increased endurance

Nitric oxide should be taken: Before your workout.

Beta Alanine Beta alanine in a non-essential amino acid which has been known to enhance performance is due to its ability to increase intra-muscular levels of carnosine. 

By maintaining increased levels of carnosine through Beta Alanine supplementation, an individual is able to delay the accumulation of hydrogen and the resulting acidity (increased level hydrogen ions) which can delay muscle fatigue and failure.

Beta Alanine should be taken: Right before you work out.

Looking to lose fat

Try adding these supplements into your diet in addition to those above to get your fat burning.

Forskolin and Carnitine Forskolin activates the enzyme adenylate cyclase. This enzyme causes and multitude of reactions that leads to the activation of the enzyme Hormone-sensitive Lipase (HSL). 

HSL increase Lipolysis. Lipolysis is the activity of fat stored in fat cells being released into the blood stream, where it travels to muscle tissue.

A study from University of Kansas (Lawrence) reported that overweight men who took forskolin lost significantly more body fat than test subjects who took a placebo during a 12-week study. 

Carnitine helps that fat released into the muscles to travel into the mitochondria of those cells. In which fat is then burned into fuel. 

Forskolin and carnitine should be taken: After each meal.

Capsaicin A chemical in chili (red) peppers that makes them spicy. It boosts body fat loss by increasing metabolic rate and fat-burning through its ability to raise levels of nor-epinephrine.

This makes a lot of sense when you think of the countries who eat extremely spicy food and have lower rates of obesity compared to here in the U.S.

Capsaicin should be taken: With every meal.

Glutamine and Arginine Scientist have proven that Glutamine taken pre workout have resulted in higher calories burned than those of test groups who were taking placebos.

Also, glutamine has been known to boost growth hormones. While growth hormone is very anabolic, it also works to increase lipolysis. And as mentioned before, lipolysis frees fat from fat cells.

Arginine also increases growth hormone release, which also enhances lipolysis. A 2007 study from the University of North Carolina showed that female athletes who supplemented with arginine for four weeks lost body fat and simultaneously gained muscle mass without changing their dietary intakes.

Glutamine and arginine should be taken: Before your workout.

CLA; Conjugated Linoleic Acid (Who the hell names these?) CLA is healthy fat that is also an omega-6 fatty acid.

CLA main function appears to support a boost in metabolism. It has also been known to promote fat burn while you sleep.

According to a study originally published in the Journal of Nutrition, researchers at the University of Wisconsin found that CLA could help you lose fat and have a positive impact in preserving your muscle tissue. In the study, the 71 participants consuming the CLA lost an average of six pounds.

CLA should be taken: Take with each meal.

Now with this new information, I hope you become well prepared on your next trip to your local supplement store. Happy Lifting! #theFittest

Did I miss anything that should be on this list? Comment below and don't forget to like and share this post with your swolemates.

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