There are so many questions about supplements…from what to use to which company has the best products. Most inquiries are difficult to answer because what might benefit one person may not benefit the other. Choices on which supplements to take should be based on your medical history and particular goals.
Here is some information you might find useful. While we do our best to provide accurate information, each person is ultimately responsible for all decisions pertaining to their health. All of the information below is not medical or nutritional advice. This guide is intended to give a brief explanation about supplements with no recommendations on what should or should not be taken. This website and content is not intended to cure, prevent, diagnose or treat any health disease. Please consult your health care provider regarding any health related decisions.
Whey protein
Whey Protein is a great way to increase your protein intake, which has major benefits. Studies have shown that having a protein shake as a meal and combining it with physical activity such as cardio or weight lifting can result in weight loss while increasing lean muscle mass. A scoop of protein powder can be added to your smoothie or even pancake mix. Feel free to look at our Recipe Videos to see how a delicious protein shake is made.
Casein protein
Casein Protein is a slow-digesting protein that people often take as a supplement. Because it releases amino acids slowly, it is usually taken before bed to help with recovery and reduce muscle breakdown while sleeping in addition to promoting muscle growth. Keep in mind that Whey Protein is a fast-digesting protein better suited for daytime while Casein is a slow-digesting protein better suited for the evening. Casein protein promotes a sustained anti-catabolic environment for your body while you sleep. If you are trying to reduce your weight, refrain from adding fruits or milk to this shake. Keep it simple with ice and water.
Vegan protein
Are you a Vegan or have digestive issues with dairy products? Protein can come from numerous sources and a protein powder is a great option to increase the amount of protein in your diet. When used correctly, protein has some major health benefits attached. Allergies or bad digestive reactions might cause you to think that you cannot have the benefits of a protein shake. However, more bodybuilding products are creating vegan options, which will not only help those that choose a vegan lifestyle but also those that suffer from possible digestive issues with particular ingredients.
Glutamine
Glutamine is a critical amino acid in the body preventing leaky gut, boosting immune function, and decreasing muscle deterioration. Studies have shown it can help with anxiety, sugar or alcohol cravings, bowel movement regulation, a poor immune system, low muscle mass, and poor wound healing. After an intense workout, the levels of L-Glutamine in your body can dramatically decrease. Supplementing with L-Glutamine helps with muscle recovery, muscular growth, and overall strength. Glutamine comes in powder and pill form. You can add the powder to your water, pro-workout drink, post workout drink, or your protein shake. When used correctly, it has many benefits.
Pre-workout
It might be tempting to add a pre-workout powder to your drink or take a pull before heading out for some exercises. A pre-workout increases your energy levels, muscle power, and endurance during your training. Pre-workout supplements often contain a blend of ingredients ranging from caffeine to Creatine. Side effects may include nausea, cramps, headaches, insomnia, and jitters. Most labels suggest trying a lower dosage to see how your body reacts before consuming the actual recommended dose. Please follow all instructions and directions on any product you consume and consult with a physician. If you are on any medications, please do your research to ensure ingredients do not affect your medications or cause any reactions.
BCAAs
Branched-chain amino acids BCAAs are a group of three essential amino acids: leucine, isoleucine and valine. BCAA supplements are commonly taken to boost muscle growth, enhance exercise performance, aid in weight loss, and reduce fatigue after exercise. It is usually powder and can be added to your water. BCAA replenishes your electrolytes without all the sugar while supporting muscle recovery. BCAA is typically used during your workouts.
EAAs
Essential Amino Acids (EAAs) are amino acids that can support muscle growth and recovery from training. While BCAAs are used during workouts, EAAs are typically used pre and post workout. EAAs work to stimulate cellular repair and boost cell energy, which can help gain lean muscle. They also help to extract the nutrients from the food you eat so they can be properly absorbed by the body, which helps prevent the body from storing fat. EAAs help to repair muscle fibers, sustain protein synthesis, and control hunger in a post workout environment.
Fat burners
Fat Burners are supplements that claim to boost energy, help curb appetite, break down fat to be used as fuel, increase your metabolism, and increase core temperature so you burn more calories throughout the day. Some claim it to be an effective tool when used with proper nutrition also stating they should be taken in the morning and done in cycles. Fat Burners are not something you can take daily for the rest of your life. In fact, they lose their effectiveness when taken for long periods of time. Some labels suggest 2 weeks on and 2 weeks off. If a label does not have a suggested period of consumption, a good rule of thumb is not to take fat burners for more than 6 weeks with a 4 week break in between. The most common complaints about fat burners can include but are not limited to nausea, constipation, abdominal pain, and headache. Supplements containing 400 mg or more of caffeine may cause an increase in blood pressure, heart palpitations, anxiety, restlessness, jitters, and dizziness. Most labels suggest trying a lower dosage to see how your body reacts before consuming the actual recommended dose. Please follow all instructions and directions on any product you consume and consult with a physician. If you are on any medications, please do your research to ensure ingredients do not affect your medication or cause any reactions.
L-Carnitine
L-Carnitine is a potent non-stimulant weight loss ingredient that has been a staple of a bodybuilder’s competition preps for many years. This stimulant-free amino can be taken with meals to help your body convert fat into energy, support recovery from workouts, reduce muscle damage, and even reduce exercise-induced muscle soreness. L-Carnitine can help limit gaining fat and for a cleaner bulk in addition to transporting the fat you have into your cellular furnaces to get burned as energy.
CLA
CLA (Conjugated linoleic acid) is a naturally occurring fatty acid that claims to help in losing fat, maintaining weight loss, retaining lean muscle mass, and preventing fat cells from increasing in size. Many people have found it best to take CLA supplements before or with meals. Side effects are rare but may include nausea or upset stomach. These can be reduced when the supplements are taken with protein. Because large doses of supplemental CLA can cause increased accumulation of fat in your liver (which is a stepping stone towards metabolic syndrome and diabetes) it is important to follow dosing suggestions and instructions on label.
GlycoLog
Glucose is a carbohydrate that your body uses for fuel and glycogen is stored glucose. When your body digest carbohydrates, insulin is produced and secreted by the pancreas. Insulin can either move carbs into fat or muscle depending on your genetics. Given most of us have poor genetics, we can guess where it is headed. GlycoLog hacks your genetic code to make insulin work for you directing carbs you eat into your muscles and not your adipose tissue.
Glyco-Infusion
Glucose is a carbohydrate that your body uses for fuel and glycogen is stored glucose. Glyco-Infusion is a supplement in powder form that is used to maximize the storage of glycogen without fat-storing insulin spikes rapidly delivering muscle building nutrients into muscle tissue faster than other carbohydrate sources to promote maximum volume.
For the joints
The musculoskeletal system provides form, support, stability, and movement to the body. Exercising day after day can wreck havoc on this system with potential risk for injuries. Protecting them with the right supplements may be something to consider. There are supplements that can minimize the stress exercise can put on the body by reducing inflammation, increasing flexibility, and assisting with the formation of collagen. Collagen is the main structural protein found in skin and connective tissues.
For the liver
The liver is one of the most important organs in the body as it has many responsibilities including but not limited to filtering the blood coming from the digestive tract before passing into the body, detoxifying chemicals, metabolizing drugs, and making proteins important for blood clotting. There are supplements that support the health of the liver and aids in its protection with a combination of ingredients that reinforces the organ for better performance on its long list of duties.
Defining agents
Sometimes when making the choice to improve our lifestyle with proper nutrition, the digestive system may get shocked causing constipation. Dietary supplements that are defining agents are designed to help the release of excess fluid and promote regularity to improve overall health and get rid of unwanted weight.
Detox
Toxins can build up in the body as a result of all the factors that play into our daily lives. While the human body has the capacity to remove these substances, some might feel that their body might need a little assistance ensuring the removal of all the irritants that can accumulate over time.
Testosterone
Sometimes men may need a boost to maximize natural testosterone. Some supplements have the ability to increase testosterone levels while simultaneously blocking the production of estrogen. Increasing testosterone levels will help pack on lean muscle and strengthen performance.
Water pills
We all get bloated and sometimes getting rid of that bloat can be a challenge. Water pills are designed to increase the amount of water and salt expelled from the body as urine. Some water pills take water from all parts of the body including your muscles. When this happens, the muscles appear thinner and flat. While some water pills take the supply from everywhere, there are other supplements that pull out subcutaneous water from in between the muscles to help achieve muscle fullness and toned physique.
Creatine
Creatine is a substance that is found naturally in muscle cells. People from many walks of life take Creatine. They use it to increase healthy lean body mass and to get better results in sports and/or exercises that require a high level of muscular force. It helps muscles produce energy during rigorous workouts while leading to changes in cell function that increase muscle growth. Creatine supplements can come in a powder or pill and may improve strength, increase lean muscle mass, and help the muscles recover quicker during training.. Some experts recommended cycling Creatine using it for no more than a three month period followed by a supplement free period of one month. This cycle will prevent the disruption of the body’s natural production of Creatine. High doses of Creatine is possibly unsafe and could damage the liver, kidneys or heart so please read.
Multivitamin
Some of us do not get all the essential vitamins and minerals we need with just our diets. A multivitamin is a great option to optimize health. When you are serious about fitness, your increased activity levels mean you have different nutritional needs than someone who does not workout. Some multivitamin companies take being an athlete into consideration when creating their formulas and supply even more antioxidants, digestive enzymes, amino acids, and nutrients for complete coverage of what a diet may not have.
Post-workout
Sometimes water is not enough and your body needs a little extra to recover from a workout. There are post-workout powders available that you can add to your water that contain amino acids, replace electrolytes, reduce muscle breakdown, help promote muscle growth, and aid in muscle recovery. Supplements are most beneficial when paired with a healthy, balanced diet and regular exercise.
Please be aware that we are not endorsing any product. Please follow all instructions and directions on any product you consume and consult with a physician. If you are on any medications, please do your research to ensure ingredients do not affect your medication or cause any reactions.
Hope this guide helps give a solid foundation on what kind of supplements are available. Check out the rest of the website for tips that help with your progress, transformations, videos, recipes, and additional useful information. You can download the App directly from the website. You can also join all our social media to stay updated with unlimited motivation and support. We are all on this journey together.
