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Bodybuilding Supplement glossary 2

More Info and products:

Goals

Build Muscle

Fat Loss

Women's Health

Men's Health

Sex Health

Supplements

Amino Acids

Antioxidants

Arginine

Beta Alanine

Creatine

Fat Loss Supplements

Fish Oil

Joint Support Supplements

Nitric Oxide Boosters

Post-Workout Recovery

Pre-Workout Formulas

Protein Powder

Testosterone Boosters

Vitamins & Minerals

ZMA

All Supplements.......

Bodybuilding Supplements Continued...

Ipriflavone

Bodybuilding Rating: **

Explanation: Explanation:

ne of the many

lavonoids

, ipriflavone, formally known as 7- isopropoxyisoslavone,

synthesized from

the soy isoflavone daidzein. It has anabolic effects that are especially pronounced in

bone.

Bodybuilding Benefit:

Bigger, stronger, denser bones are highly advantageous, as bones provide the

foundation for the

development of muscle mass and power.

Dosage:

400-800 mg per day.

Lycopene

Bodybuilding

Rating:***

Categories:

Antioxidant, Specialty.

Explanation:

This is the most powerful of the carotenoid (pigmented yellow to deep red) antioxidants.

Bodybuilding Benefit:

Lycopene has been shown to be beneficial in prostate protection; it's believed to have

protective effects

against prostate and mammary cancer.

Dosage:

20-40 mg per day.

Magnesium

Category:

Micronutrient.

Explanation:

This mineral is necessary for energy metabolism, protein and fat synthesis, neuro muscular

transmission, ammonia

scavenging and binding of calcium to bone. Magnesium aids in bone growth and

is necessary for proper functioning of the

nerves and muscles.

Dosage:

300-500 mg per day.

Medium Chain Triglycerides (MCTs)

Rating:***

Categories:

Recovery, Specialty.

Explanation:

MCT's are absorbed directly through the stomach, unlike longer chain fats. Working muscles

can use MCT's for

energy once in the bloodstream; this direct method is more akin to glucose metabolism

and fatty acid metabolism. As a result,

MCT's can be used as a relatively quick source of energy, sparing

glycogen stores.

Bodybuilding Benefit:

During low-carb diets, MCT's the end of line can serve as an alternate fuel source to

glucose. This may help

keep insulin levels in check, and spare vital glucose for the brain.

Dosage:

1-6 tablespoons per day.

Melatonin

Rating:***

Category:

Specialty.

Explanation:

Melatonin is a hormone, produced by the pineal gland, that regulates circadian rhythms.

Melatonin helps induce

sleep and acts as an anti-oxidant.

Bodybuilding Benefit:

Heavy training phases can induce insomnia in some individuals, especially those

using thermogenic

supplements. Supplementing with melatonin can help alleviate these symptoms,

allowing for rest and recovery.

Dosage:

0.5-5 mg, taken at night.

Milk Protein

Rating:*****

Category:

Macro Nutrient.

Explanation:

Milk protein consists of casein and whey, both of which are extracted from milk and used in

protein supplements.

Bodybuilding Benefit:

This is one of the best sources of protein. It has a smooth mouth feel and high new

treated and biological

value. Slower digestion and absorption make milk protein a high quality,

bodybuilding protein source.

Dosage:

30-50 g per day.

Multivitamin/Multimineral Pack

Rating:*****

Category:

Micronutrient.

Explanation:

A multivitamin/nultimineral pack is one of the most crucial supplements for a bodybuilder to

take. Muscle repair

requires more than just protein; it also requires that adequate amounts of vitamins,

minerals and trace elements be available. As

with protein, stores of these precious biochemical tools can

be depleted in many ways. Diets that are low in calories or variety,

the constant pounding of day to day

training, electrolyte losses from sweating, use of substances like caffeine and ephedrine,

exposure to

various chemicals and additives in food, and the environment.

Bodybuilding Benefit:

A multivitamin/nultimineral pack helps ensure that you're providing your body with all

the micro nutrients you

need. Bodybuilders get most of their nutrients from their diets, but a multipack can

help prevent deficit. We recommend a packed

that contains a full spectrum of vitamins and minerals, with

an added emphasis on antioxidants

N-Acetyl Cysteine

Rating:**

Category:

Specialty.

Explanation:

this supplement is a still stable form of the conditionally essential amino acid L. cysteine.

Cysteine is a precursor

for glutathione, an important antioxidant in the body. Cysteine also serves as a

major sulfur source for many body components.

Bodybuilding Benefit:

glutathione is the most important and potent endogenous intracellular antioxidant.

Enhancing levels of

glutathione will help limit the damage of intense exercise and speed repair and

recovery of muscle tissue.

Dosage:

500- 1500 mg per day.

Phenylalanine

Rating:**

Category:

Specialty.

Explanation:

his indispensable amino acid is used to enhance brain function. Phenylalanine is also used

to relieve stress.

Bodybuilding Benefit:

it can be used to offset the decline of neurotransmitter levels that may occur with

chronic ephedrine intake.

Dosage:

1-4 g per day

Pyruvate.

Rating:***

Categories:

Energy Production, Fat Burning.

Explanation:

Pyruvate is a key energy metabolite produced from carbohydrates and certain amino acids. It's

used by the body to convert fuel to energy.

Bodybuilding Benefit:

Pyruvate can be at increased energy, assist in burning fat as fuel and has

anticatabolic effects, meaning it

can help you recover from the stress of training.

Dosage:

6-20 g per day.

Ribose

Rating:**

Category:

Recovery.

Explanation:

ibose is a special sugar made by the body and used for many different tasks. It's an integral

part of DNA and

RNA, and a major component in the same energy pathway used by creatine, albeit at

different points. Future research should

help clarify ribose's bodybuilding benefits.

Bodybuilding Benefit:

ibose may be depleted from muscles, under certain conditions. If that happens,

exercise recovery and

subsequent performance may be blunted. Therefore, it is believed, although not yet

proved, that replaced in through a dietary

supplement may promote recovery and performance.

Dosage:

2-30 g per day

SAM e (S Adenosyl-L-Methionine)

Rating:**

Categories:

Recovery, Specialty.

Explanation:

SAM-e is a naturally occurring molecule in virtually all body tissues and fluids. It is

fundamentally important in a

number of biochemical reactions involving and somatic transmethylation,

contributing to synthesis, activation and metabolism

of such compounds as hormones, neurotransmitters,

nucleic acids, proteins, phospholipids and certain drugs.

Bodybuilding Benefit:

although expensive, SAM e, may be considered a preventive measure for depression,

osteo arthritis,

fibromyalgia, liver disorders and migraine headaches.

Dosage:

Follow label directions.

Saw Palmetto

Rating:***

Category:

Specialty.

Explanation:

extracts of this planet, may help reduce conversion of testosterone to its last anabolic and

more and organic

chemical relative, DHT (dihydro testosterone).

Bodybuilding Benefit:

any supplement that can maximize the efficiency and efficacy of testosterone levels

could be beneficial.

Saw palmetto has been studied as an aid to minimizing hair loss and protecting the

prostate gland.

Dosage:

Follow label directions

Selenium

Rating:***

Categories:

Anti-Oxidant, Specialty.

Explanation:

This trace mineral is a key component to glutathione peroxidase-a major cellular antioxidant.

It's involved in

thyroid hormone metabolism.

Bodybuilding Benefit:

selenium limits damage to muscle and other tissues and helps speed recovery.

Dosage:

50-200 µg per day.

Soy Protein

Rating:***

Category:

Macronutrient.

Explanation:

Soy is an excellent vegetable source of protein for women and aging athletes. Its isoflavone

content, may provide

many health benefits, including helping to prevent some forms of cancer.

Bodybuilding Benefit:

as good as it is, other protein sources provide bodybuilders with a better amino acid

profile for muscle

building.

Dosage:

30-50 g per day.

St. John's Wort

Rating:*

Category:

Specialty

Explanation:

St. John's wort is a plant used to relieve mild depressive symptoms, sleep disorder and

anxiety. In large doses, it

can make this game and eyes sensitive to light.

Bodybuilding Benefit:

it can help regulate sleeping patterns. For those who suffer training induced sleep

deprivation.

Dosage:

Follow label directions.

Taurine

Rating:***

Categories:

Recovery, Specialty.

Explanation:

Taurine is an amino acid that is found in high levels in muscles. Taurine interacts with

magnesium and scavenge

his free radicals.

Bodybuilding Benefit:

the body uses taurine for bile salt production and to protect intramuscular membrane

surfaces from free

radical damage. Taurine also participates in intramuscular regulation of calcium.

Dosage:

1-5 g per day.

Theanine

Rating:****

Categories:

Recovery, Specialty

Explanation:

Theanine is an amino acid found in green tea. Research indicates theanine is responsible for

the relaxing effects of green tea.

Bodybuilding Benefit:

heanine is beneficial for enhancing relaxation, helping to allow for maximum

recovery. Although it aides

relaxation and may help some people at bedtime, it is not a sleep remedy.

Dosage:

200-3000 mg per day, usually taken before bed or after training; higher dosages appear to be

more ineffective.

Tribulus Terrestris

Rating:***

Category:

Recovery.

Explanatio

ribulus terrestris is an herb used in folk medicine as a tonic for sexual deficiency or as a mild

aphrodisiac.

Animal data suggests that saponins found in high concentrations in specific extracts of

tribulus terrestris stimulate the

pituitary/testicular axis, resulting in improved function and fertility.

Bodybuilding Benefit:

or the older athlete, tribulus terrestris extracts may increase libido and serum

testosterone. Maintaining

tribulus terrestris levels may help mitigate the negative endocrine effects

associated with overreaching and overtraining.

Dosage:

1.5-3 grams total saponins per day.

Tyrosine.

Rating:***

Categorie

Recovery, Specialty.

Explanation:

Tyrosine is a conditionally essential amino acid that can elevate mood. It is a precursor of the

neurotransmitters

dopamine, norepinephrine and epinephrine.

Bodybuilding Benefit:

after a hard day in the game, tyrosine can help you get your brain firing on all

cylinders, as well as

replenish stores of neurotransmitters lost during ephedrine use.

Dosage

: 1-4 g per day.

Vanadium

Rating:*

Category:

Specialty.

Explanation:

Vanadyl sulfate and BMOV are the safest forms of vanadium supplements. Vanadium helps

you attain more

muscle and in hate fat storage by controlling the release of insulin; it also helps optimize

glycogen storage to yield more energy.

Bodybuilding Benefit:

vanadium may prevent carbohydrates from being converted to stored body fat. The

supplement may help

pump, the carbs into muscle cells instead. Health risks with high dosage must be

considered when choosing vanadium.

Dosage:

1-5 mg per day

Vitamin C (ascorbic acid).

Rating:****

Categories:

Antioxidant, Micronutrient, Recovery

Explanatio

powerful antioxidant that is involved in the synthesis of hormones, amino acids and collagen,

vitamin C,

strengthens capillaries and other blood vessels and plays an important role in healing injuries. It

also protects immune

system cells from damage and allows them to work more efficiently.

Bodybuilding Benefit:

The body cannot store vitamin C, so it must be frequently supplemented.

Multivitamins contain vitamin C,

but additional supplementation will in sure you don't have a deficit.

Dosage:

1000-5000 mg per day

Vitamin E (D-Alpha Tocopherol).

Rating:****

Categories:

Antioxidant, Micronutrient, Recovery.

Explanation:

This antioxidant is especially protective of polyunsaturated fat and body tissues. Vitamin E

acts as a preservative

that prevents many substances, such as vitamin A, from destructive breakdown by

oxidation in the body. Vitamin E also

prolongs the life of red blood cells and is necessary for the proper use

of oxygen by the muscles.

Bodybuilding Benefit:

many bodybuilders choose the supplement with vitamin E on top of a multivitamin to

help promote

recovery.

Dosage

: 400-800 IU per day.

Whey Protein.

Rating:*****

Categories:

Muscle Growth, Recovery.

Explanation:

the soluble protein fraction in milk is known for its high levels of BCAAs and high biological

value. Whey protein

has become a popular bodybuilding protein, because of its solubility, mouth feel and

taste.

Bodybuilding Benefit:

he enhanced digestion, absorption and potential anabolic effects associated with

whey may be best

suited for post exercise, a period when the body may utilize a large influx of amino acids

more efficiently.

Dosage:

30-50 g per serving, after training and dependent upon individual protein requirement.

Willow Bark

Rating:**

Category:

Fat Burning.

Explanation:

hite willow bark is a source of salicin, which is a pro drug to salicylic acid, a chemical relative

of aspirin.

Primarily, the effects of willow bark, are mild analgesis (pain inhibition) and mild antipyresis

(increased blood flow to the skin

and greater heat loss).

Bodybuilding Benefit:

Willow bark potentiates effects of thermogenesis through inhibition of prostaglandin

synthesis.

Dosage:

60-120 mg total salicin per day.

Yohimbine

Rating:***

Category:

Energy Production.

Explanation:

Yohimbe bark extracts are a source of yohimbine, and alpha-2 and serotonin antagonist

having central nervous

system (CNS) and peripheral effects. It's CNS effects include anti-diuresis and

general excitation, including elevations of blood

pressure, heart rate, increased motor activity, irritability and

tremor.

Bodybuilding Benefit:

in small doses, yohimbine potentiates stimulating and thermogenetic effects of

ephedrine and caffeine.

Dosage:

1-2 mg several times per day or in timed release form once per day, in conjunction with ephedrine

and caffeine;

higher doses may be required for efficacy when utilized in a program not containing rejects.

Zinc.

Rating:***

Category:

Micronutrient.

Explanation:

zinc works as a factor in energy metabolism, amino acid synthesis and protein synthesis. Zinc

is important for

sexual development.

Bodybuilding Benefit:

Zinc is an antioxidant, and it is essential for growth and tissue repair.

Dosage:

15 mg per day.

ZMA (zinc and magnesium formulation)

Rating:****

Categories:

Micronutrient, Recovery.

Explanation:

ZMA is a patent pending combination of zinc and magnesium aspartate plus vitamin B6. That

is supported by

strong clinical research data, involving train athletes. Scientific evidence has demonstrated

ZMA's effectiveness in increasing

anabolic hormone levels, including free testosterone and growth factor

(IGF-I), hormones that may otherwise be suppressed in

hard training athletes. ZMA also improves the

quality of sleep.

Bodybuilding Benefit:

he need for zinc in magnesium supplementation for athletes is not in question, but

the best method of

delivery is. The clinical success and effectiveness of ZMA highlights the importance of

delivering these minerals on an empty

stomach, at a specific time of the day (before bedtime), which

maximizes absorption and utilization. The ultimate benefits of

ZMA supplementation may be improved

recovery due to enhance sleep efficiency and increased anabolic hormone levels, as

well as greater gains

in muscle strength and power.

Dosage:

Follow label recommendations.

Flex Magazine