Supplement glossary

Bodybuilding Supplements

There are a lot of supplements out there that can benefit the bodybuilder in one way or another. It can be quite
confusing, so I am working on a comprehensive listing of as many supplements as I can, so long as I can get
reliable information on them. Here is what I have so far! Look for updates, or shoot me an email with a request
and I will research it and add to this glossary.
dave@rocksolidbodybuilding.com


Androstenedione
Rating:*
Category: Specialty.
Explanation: Produced in the body from dehydroepiandrosterone (DHEA), androstenendione is the
precursor for normal production of hormones, such as testosterone and estrogen.  May help to normalize
hormone levels, depleted by age or over training.
Bodybuilding Benefit: May help support normal levels of male hormones, as well as muscle growth
during periods of heavy exercise.  Studies have been mixed as to its effectiveness.  Higher than
recommended dosages may be required for efficacy, but may also increase the likelihood of undesired
effects.
Dosage: 200- 300 mg per day or as directed on the label.


Arginine:    See Arginine Page


BCAAs (branched chain amino acids):   See:  BCAA Page


Beta carotene
Rating:**
Categories: Anti-oxidant, Micronutrient
Explanation: Beta carotene is a phytonutrient with antioxidant and provitamin A activity.  It provides the body
with a nontoxic source of vitamin A and works with other natural protectors to defend cells from free
radicals.
Bodybuilding Benefits: This is an important micronutrient in helping the body with metabolic functions
such as recovery from exercise.
Dosage: 5000 to 10,000 international units (IU) per day

Beta Ecdysterone:  See:  Beta-Ecdysterone Page

Caffeine
Rating:***
Categories: Energy Production, Fat Burning.
Explanation: Caffeine is in alkaloid that boosts energy and stimulates the central nervous system.
Bodybuilding benefit: Caffeine can help mobilize fatty acids and glycogen during aerobic activity, and can
also increase the force of muscle contraction.  Some people have a much better response to caffeine than
others. Caffeine is also a powerful thermogenic, that can help increase fat burning during and after
exercise.
Dosage: 50- 200 mg caffeine taken in pill form or in coffee, tea or soft drinks.  For best results, take
caffeine about one hour before workouts.  May disrupt sleep, if taken late in the day.

Calcium
Rating:***
Category: Micronutrient
Explanation: Calcium is the most abundant mineral in the body.  It's essential for the formation and repair
of bones and teeth, and also for nerve transmission, muscle contraction, blood clotting and other
metabolic activities.  Long-term deficiencies have been linked to degenerative bone diseases.
Bodybuilding Benefit: Calcium regulates it is critical for contraction and relaxation in muscle tissue, and
it's essential for the growth of the musculoskeletal system.
Dosage: 1 g per day

Carnitine (L-carnitine):  Carnitine Page

Casein
Rating:*****
Categories: Macro Nutrient, Muscle Growth.
Explanation: Casein is the insoluble protein fraction of milk. Casein protein is absorbed more slowly than  
whey and provides the body with amino acids over an extended period  in comparison to whey protein, the
soluble protein fraction in milk.
Bodybuilding Benefit: Casein provides a steady stream of amino acids over a long period of time.  It's
particularly effective  while you sleep and after lengthy intervals between meals. Casein protein and whey
protein should be used in conjunction with one another to give you both short and long term supplies of
amino acids.
Dosage: 30-50 g Casein protein per day.

Chitosan
Rating:**
Category: Specialty.
Explanation: Chitosan can help lower total blood cholesterol level, LDL (bad cholesterol) and
triglycerides, as well as elevate HDL (good cholesterol).  It can also bind dietary fats, preventing them from
entering the body.
Bodybuilding Benefit: Chitosan can be used by bodybuilders to add fiber to the diet and prevent some
absorption of dietary fat and unwanted calories, as well as provide health benefits.
Dosage: 1-3 g per day.

Choline
Rating:**
Category: Specialty
Explanation: Choline is a methyl donor acid, which is involved in the production of neurotransmitters that
regulate mood, appetite, behavior and memory.
Bodybuilding Benefit: Blood levels of choline decrease during prolonged exercise.  Supplementation can
help enhance cognitive performance, alertness and concentration.  Choline is most effective in the
phosphatidyl form.
Dosage: 1-2 g per day

Chondroitin
Rating:*****
Category: Recovery.
Explanation: Chondroitin is extracted from bovine trachea is or shark cartilage.  It is a major component of
connective tissue, especially cartilage.
Bodybuilding Benefit: Chondroitin stimulates repair of cartilage cells and also block enzymes that
damaged joints. Chondroitin is commonly used along with glucosamine as a powerful combination for
joint repair and support.
Dosage: 800-1200 mg of Chondroitin per day; half in the morning, half at night.

Chromium (chromium picolinate):  Chromium Picolinate Page

Chrysin
Rating:**
Category: Specialty
Explanation: Chrysin is the popular name for dihydroxyflavone, a flavonoid compound found in plants.  It's
normally present in small amounts in the diet.  Flavonoid compounds such as Chrysin are reported to
exhibit antioxidant, antibacterial and antiviral properties.
Bodybuilding Benefit: Among its range of other biochemical effects, Chrysin may act as an anti-estrogen
by inhibiting aromatase, limiting the conversion of testosterone to estrogen.
Dosage: Follow label directions.

Coenzyme Q10 (coq10 Ubiquinone)
Rating:***
Categories: Anti-oxidant, Specialty.
Explanation: COQ10 is shown to have heart protective and energy productive properties.  COQ10 is
involved in cellular energy production.
Bodybuilding Benefit: Several studies report improved endurance after COQ10 supplementation.  It's
considered one of the best antioxidants.
Dosage: 100-200 mg of COQ10 per day.

Colostrum
Rating:***
Categories: Muscle Growth, Recovery, Specialty
Explanation: Colostrum is a fluid produced by the mammary glands of female mammals prior to milk
production.  It has a high concentration of immunoglobins, anti-microbial agents and hormone factors.
Bodybuilding Benefit: Colostrum provides major immune and gastrointestinal system benefits.
Dosage: 125- 2000 mg per day.

Conjugated Linoleic Acid (CLA)
Rating:***
Category: Fat Burning.
Explanation: CLA is an essential fatty acid.  It helps create an environment where more fat will be burned
for energy instead of being stored, while allowing the cells to utilize protein more effectively for muscle
building.  CLA has also emerged as an anti-carcinogen.
Bodybuilding Benefit: Supplementing with CLA may help your body use body fat as an energy source,
while sparing muscle tissue, allowing for greater gains.
Dosage: 2- 4 g of CLA per day.

Creatine
Rating:*****
Categories: Muscle Growth, Recovery.
Explanation: Dietary Creatine (also called creatine monohydrate) is absorbed via the digestive tract into
the blood, where it is then taken up by skeletal muscles and the heart.  Once in the muscles, creatine
combines with phosphorus to make creatine phosphate (CP), a high-energy chemical that rebuilds the
muscles ultimate energy source,  Adenosine triphosphate (ATP).
Bodybuilding Benefit: Clinical as well as anecdotal evidence suggests that athletes using creatine
supplements may recover from intense activity faster, experience less post exercise muscle soreness
and accumulate enhanced lean mass accretion.  Various forms of creatine (regular grind, micro
pulverized and effervescent) have not been found to have any metabolic advantage over each other,
although the micro pulverized and effervescent forms of creatine may be easier for the gastrointestinal
system to tolerate.
Dosage: 2-20 g creatine per day.
Additional Information:  Creatine Page

DHEA (dehydroepiandrosterone)
Rating:**
Category: Specialty
Explanation: DHEA is a hormone naturally produced by the adrenal glands and used by the body to
produce testosterone and estrogen.  DHEA supplementation may have positive benefits on mood and
energy in older individuals, whose natural production of DHEA has declined.
Bodybuilding Benefit: Supplementation may help boost declining DHEA levels.  Blood testing is a good
idea to make certain DHEA levels are within normal ranges.
Dosage: 25-50 mg DHEA per day.

Echinacea
Rating:*
Category: Recovery
Explanation: This herb has immune protective properties.  Echinacea has been shown to have some
benefits in protecting against cold and flu.
Bodybuilding Benefit: Typically used at the onset of sickness, Echinacea can also be used as a
preventive measure to protect the body against the natural stress the immune system suffers in heavy
bodybuilding  training.
Dosage: Follow label directions.

Egg Protein
Rating:*****
Categories: Macro Nutrient, Muscle Growth.
Explanation: Egg protein has a high efficiency ratio, meeting most of the protein is used by the body.  In
protein supplements, egg white is often used; this avoids the cholesterol and fat content, which is found in
the yolk.  Whole egg protein contains both the yolk and egg white, and provides a high ratio of
indispensable amino acids.
Bodybuilding Benefit: Egg protein is a very effective source of protein that's well tolerated by many
bodybuilders, including those who are lactose intolerant.
Dosage: 30-50 g per day.

Essential Fatty Acids (EFAs)
Rating:*****
Categories: Recovery, Specialty.
Explanation: Linoleic Acid and alpha linoleic acid are considered essential since the human body cannot
make them.  They must be consumed regularly in the diet.  They supply a necessary component for cell
membranes and help produce eicosanoids and hormones.
Bodybuilding Benefit: By consuming plenty of EFAs, you supply your body with the appropriate precursors
to form cell membranes and regulatory eicosanoids.  In turn, you will maintain healthier skin, hair and
proper response to exercise induced inflammation and immune disruption.
Dosage: 3-6 g EFAs per day.

Fiber
Rating:*****
Category: Specialty.
Explanation: Fiber is indigestible complex carbohydrate.  Consumption of both soluble fiber and insoluble
fiber enhances the health of the digestive tract.
Bodybuilding Benefit: Highly underrated by bodybuilders, fiber helps a bodybuilder process the bulk of
food consumed and keeps the digestive system working at peak efficiency.
Dosage: 10-15 g for every 1000 dietary calories.
Additional Information: See Fiber page for information on fiber-containing foods.

Flax Seed Oil
Rating:****
Categories: Recovery, Specialty
Explanation: Flaxseed is an excellent source of the omega-3 fatty acid alpha linoleic acid (an EFA).  
Supplementing with flaxseed oil has been shown to lower cholesterol, decrease heart disease, increase
satiety and improve cell integrity.
Bodybuilding Benefit: EFAs play a role in proper cell function and inflammation response, and they keep
skin and hair from drying out during low-fat dieting.
Dosage: 1-3 tablespoons of flax seed oil per day.

Ginkgo Biloba
Rating:**
Category: Specialty.
Explanation: The Ginkgo Biloba herb is used to enhance mental acuity and boost levels of adenosine
triphosphate (ATP) and scavenge free radicals.  It may also increase cerebral blood flow.
Bodybuilding Benefit: Ginkgo Biloba is a good specialty supplements for those suffering from acuity and
focus problems, particularly on carbohydrate restricted diets.
Dosage: Follow label directions.

Ginseng
Rating:**
Category: Specialty
Explanation: Ginseng is a family of herbs with adaptogenic properties, affecting energy metabolism and
enhancing mental acuity.  It may improve learning and retention processes.
Bodybuilding Benefit: As with Ginkgo Biloba, ginseng is a specialty supplement helpful in reducing focus
problems associated with carbohydrate restricted diets.
Dosage: Follow label directions.  


Glucosamine:  Glucosamine Page


Glutamine: Glutamine Page


Grape Seed Extract
Rating:**
Categories: Anti-Oxidant, Recovery.
Explanation: Grape seed extract as a source of proanthocyanidins, an important and very potent category
of antioxidants.
Bodybuilding Benefit: Antioxidants protect tissues and enhance immune function and repair and recovery
of muscle tissue.
Dosage: Follow label directions.

Green Tea
Rating:***
Categories: Antioxidant, Energy Production, Fat Burning
Explanation: Green tea contains caffeine to boost energy and aid in weight management.  Even more
important, it contains phytochemicals and polyphenols, which helped protect health by combating and
destroying free radicals.
Bodybuilding Benefit: Weight training creates free radicals; intake of antioxidants like Green Tea helps
destroy them, allowing your body to recover more quickly and effectively. Green Tea Extract has been
shown to be more efficiently absorbed by the body than Green Tea as a beverage.
Dosage: 2-4 cups per day.

Guarana
Rating:**
Category: Fat Burning.
Explanation: Guarana is the seed of an herb found in the Amazon.  It provides the same stimulatory
effects as caffeine itself.
Bodybuilding Benefit: Guarana promotes fat burning in the same way caffeine does. Guarana is probably
best taken in a compound thermogenic rather than as an individual supplement.
Dosage: Follow label directions.

HMB (beta hydroxy beta methylbutyrate)
Rating:***
Category: Specialty.
Explanation: This is a normal metabolite of the amino acid leucine.  HMB may improve ratios of body fat to
the mass in individuals who engage in strenuous exercise.
Bodybuilding Benefit: Results vary from person to person, but studies suggest that HMB can increase
lean mass and decreased body fat.  They have special application during high-protein, low-carb diets.
Dosage: 3-6 g HMB per day.

Hydroxy citric acid (HCA)
Rating:**
Category: Fat Burning.
Explanation: HCA is an acid found in Garcinia cambogia fruit.  It affects fat and carbohydrate metabolism,
helping to reduce the conversion of carbohydrates to body fat.
Bodybuilding Benefit: Studies regarding the effectiveness of HCA is that are equivocal.  The supplement
may help prevent conversion of carbs to body fat; individual results may vary.
Dosage: 2-4 g per day.