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Scores are between 1 and 5 and are based on overall performance. Each score is accompanied by a brief description on what it is and what it does.
1 = Bad (Don't even think about it)
2 = Fair (Buy if you dare)
3 = Okay (May be useful)
4 = Good (Is useful)
5 = Excellent (A must have)
? = Not Sure (Need feedback)
Creatine- Creatine is a naturally occuring amino acid found in the muscle tissue of humans and animals. It plays an important role in fueling muscles. Creatine serves as a high energy bond in muscle and nerve tissues for the maintenance of ATP levels during muscular contraction. Studies report that the increase of creatine levels will help delay the onset of fatigue, improve recovery, increase power output, increase energy metabolism in the cells, and boost the body's overall training capability. Plus the power provided by creatine is unmatched in its ability to help your muscles work harder and longer by buffering the lactic acid build up during training. Creatine will also force more fluids into your muscles, giving them a good pump and making them a little bigger. In conclusion, by supplementing with creatine, you will be able to do more reps with a given weight or the same number with a heavier weight (compared to what you usually lift) which will eventually increase your strength.
Score = 5
Glutamine- L-Glutamine is the most abundant free-form amino acid found in muscle tissue (It makes up to 60% of the skeletal muscles free amino acid pool). Like other amino acids, L-Glutamine plays a role in protein metabolism and muscle recovery. L-Glutamine is not only utilized by muscle tissue, but also in large quantities by the immune system and by the digestive system as well. During periods of intense training, levels of this amino acid can decline and our bodies may not be able to make enough of it. This can result in depleted L-Glutamine levels in our muscles and thus cause muscle-tissue breakdown. Experts believe L-Glutamine is the single most amino acid for all strength athletes and bodybuilders and that it plays a key role in optimizing protein and glycogen synthesis, retaining nitrogen and preventing muscle wasting as a result of trauma (e.g., weightlifting, injury, illness).
Score = 5
HMB- HMB (B-hydroxy B-metylbutyrate monohydrate) is a metabolite of the amino acid leucine and is found in humans, animals and plants. Studies have shown that HMB might support the body's ability to minimize protein breakdown (protein is very important to muscle growth) subsequent to stress such as an intense exercise and it also may work to preserve the integrity of cell membranes. By minimizing protein breakdown, HMB, when combined with a resitance-training program, may cause an increase in muscle mass and strength. How does HMB do this? It appears to increase the rate of protein being used to increase muscle growth, while decreasing the atrophy or tear down of muscle that occurs. In conclusion, HMB plays a role in the synthesis of muscle tissue, meaning it has the ability to burn fat, increase endurance and build muscle consistently in response to exercise giving you results close to that of creatine.
Score = 3
Whey Protein- Right now whey is by far the best type of protein you can consume. Whey is absorbed by the muscles almost instantly and will help build the muscle back up while keeping the muscle from breaking down if you exercise regularly. Your diet should always be high in protein, whether it be whey or just high in protein foods you consume everyday such as fish, chicken, eggs, etc. In conclusion if you consume whey protein on a regular basis which gives you greater protein synthesis and greater nitrogen retention, even more so than any other protein, it should lead to gramatically improved muscle growth. Lots of Protein is a must if you plan on building muscle.
Score = 5
Essential Fatty Acids- Not every fat is a bad fat. EFA's as they are called, are the good fats, which include linolenic (Omega-3), linoleic (Omega-6) and oleic (Omega-9). These can be found in flax seed oil, fish oil, corn oil, soybean oil, etc. The most important being the Omega-3 oils (because Omega-6 oils are typically found in our regular diets) found in most fatty acids which can improve your metabolism, improve insulin sensitivity, and improve skin conditions, among other things. In conclusion, EFA's are very important to ones diet and are a fairly good idea when on a low fat diet.
Score = 4
ZMA- This is a combonation of zinc, magnesium, and vitamin B6. Many clinical studies have shown that ZMA increases testosterone levels up to 30% and slight increases in GH (Growth Hormone) and IGF-1 (Insulin-Like Growth Factor 1) levels as well. Studies have also shown strength increases as high as 250% over an 8 week period as compared to a placebo group. Like Andro, ZMA increases testosterone levels and other anabolic hormone levels. ZMA has shown a significant increase in 24-hour average circulating levels of free and total testosterone as well as GH and IGF-1 levels, unlike Andro which gives you only a quick spike in anabolic hormone levels (three hours or less). ZMA has also been shown to: increase endurance, increase recovery, and increase relaxation giving you a deeper more restful sleep which you want for optimal growth. So If you want to increase strength and all that other good stuff without the side effects of Andro, I suggest you try ZMA.
Score = 4
Pyruvate- Our bodies make pyruvate naturally everyday during the metabolism or digestion of sugars and starches, thus making food into energy. Pyruvate is the compound to start the Krebs cycle (an energy cycle in the body of enzymes and chemical actions that yield direct precursors to ATP or ATP itself). Research indicates that pyruvate not only has phenominal effects on weight loss by burning fat, but also stimulates energy for higher performance in exercise. Besides fat loss benefits, pyruvate enhances the transport of glucose and protein into muscle cells thereby boosting performance levels in exercise. It works by increasing amount of ATP available to the energy engines of cells, mitochondria, as well as inhibiting fat production. It can help bodybuilders get toned, cut, and have more energy.
Score = ?
Vandyl Sulfate- Vandyl sulfate is derived from the trace mineral vandium. It is believed to play a role in regulating the body's blood sugar levels, similar to insulin. Studies show that vandyl sulfate mainly helps the muscle cells uptake glucose (instead of fat cells (adipocytes) uptake glucose). Basically, by mimicking the actions of insulin, vandyl sulfate forces more proteins, amino acids, and cabohydrates directly into the muscle giving you greater pumps and increased vascularity (that veiny look) during and after a workout.
Score = ?
B-Complex Vitamins- B-complex vitamins are needed for the release of energy from food and the health of the nervous system. B Vitamins are essential for maintaining healthy nerves, skin, hair, eyes, liver and mouth and also good for muscle tone in the gastrointestinal tract. They give us energy and are necessary to metabolize carbohydrates, fats and proteins. Because B vitamins are water soluble, our bodies naturally flush them away everyday. Physical and emotional stress, alcohol, dieting and our typical "on-the-go" lifestyles also increase their loss. That is why it is so important to replenish them daily.
Score = 4
What I use or have used-
Whey Protein (CytoPro by Cytodyne Technologies)
MRP (CytoPlex by Cytodyne Technologies)
Zinc/Magnesium (Z-Mass PM by Cytodyne Technologies)
Creatine/Carbs (Phosphagen HP by EAS)
Creatine/HMB (Betagen by EAS)
Glutamine (L-Glutamine by EAS)
Glutamine (L-Glutamine by ISP Nutrition)
MRP (Protein Balance+Premium by ISP Nutrition)
Creatine/Carbs (Creatine AC by Met-Rx)
Essential Fatty Acids (Flax Seed Oil by Vitamin World)
B-Complex Vitamins (Time Released B-Complex Vitamins by Vitamin World)
Liquid Creatine (Creatine Serum by Muscle Marketing USA)
Zinc/Magnesium (ZMA Fuel by TwinLab)
Nutritional Bar (Balance Bar by Balance)
Nutritional Bar (Balance Outdoor Bar by Balance)
Nutritional Bar (Power Bar Essentials by Power Foods)
Nutritional Bar (Premier Protein Bar by Premier)
Please send in any supplemental information here. I'll post it as soon as possible. Thanks.