What is garcinia cambogia....???

The Garcinia Cambogia Extract is the latest buzz in the "battle of the bulge". Yes, Dr. Oz called Garcinia Cambogia Extract (HCA) the Holy Grail of Weight Loss. He went on to say, "Anytime I see a scientist get this excited about something like Garcinia Cambogia Extract and when I looked through some of this research and called these scientists myself, I get excited. That’s why Garcinia Cambogia Extract makes sense to me and fascinates me." We’ll tell you why he said that, and give you his recommendations on what to look for when buying this exciting new weight loss supplement.

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Gaspari Nutrition is Set to Launch Superpump 3.0

SUPERPUMP® 3.0 THE ULTIMATE PRE-WORKOUT INTENSITY MUSCLE BUILDER

1. BUILDS EXPLOSIVE POWER AND STRENGTH

2. SUPPORTS RAPID RECOVERY AND PUMPS

3. DESIGNED FOR EXTREME MUSCLE BUILDING

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3 Best supplements To build lean mass

       Are you confused what supplement is best to increase your lean muscle growth.....

        There are three Bodybuilding supplements which really helps you to increase lean muscles fast and healthy.The three major supplements which plays a vital role in building lean muscles mass as follows.

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Body building supplements

            In body building, supplements plays a vital role.Through supplements we can feed the muscles with plenty of nutrients easily and it helps in getting faster results.

           There are many supplements are available in market for different types of results.The supplements really boost muscles growth in a short term.

Whey protein  

What is Whey Protein and Where does it Come From?

           Whey protein is the ultimate source of protein! It's the highest quality of protein available. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source.Read more

Amino acids

What are Amino acids....?

      Amino acids are an essential part of your diet. They are the building blocks of protein - which also makes them the building blocks of muscle tissue. Their importance extends to the amount of energy we have, the speed of recovery, weight loss and brain and memory function. Amino aicds are important for not only building muscle, but having a higher quality of life. The human body does not produce all 21 amino acids on its own. Proper diet is necessary to make sure your body can continue to build muscle. Amino acid supplements are a great way to make sure your body gets all 21 amino acids required to function properly.Read more.

Glutamine

What is Glutamine? 

Glutamine is the most common amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.Read more.


BCAA

What is BCAA Supplement?


      BCAA supplement or branched chain amino acid supplement is a kind of supplementation that some bodybuilders and athletes take to prevent the shrinking of muscle size and strength due to reduced muscle protein synthesis and breakdown.This most vital group of essential amino acids is composed of Leucine, Isoleucine, and Valine and perform significant duties in the synthesis of protein and the production of energy.  Branched chain amino acids aid your body in the healing process of injured tissues, in accelerating recovery and in safeguarding your muscle tissue from breaking down or catabolizing when you exercise.Read more.

Creatine

What Is Creatine Mono hydrate?


       Creatine mono hydrate is the most effective and popular supplement used by athletes to increase lean muscle mass, strength and energy.Read more.

ZMA

What is ZMA...........?


        ZMA means zinc monomethionine aspartate. It was discovered by victor conte. It is one of the supplements used by athletes and body builders.Read more

CLA

CLA(conjugated linoleic acid)

          CLA, or conjugated linoleic acid, is a nutritional supplement used by body builders to help build muscle and promote fat loss. It's sometimes marketed under the brand name of Tonalin CLA as a weight loss supplement and as a supplement for building lean body mass.Read more

PROTEIN BARS

        Protein bars are a popular food choice for athletes, bodybuilders and workout enthusiasts. A protein bar provides a quick and easy option to satisfy hunger, supply energy and replenish protein, vitamins and minerals. Protein bars has several ingredients that vary by flavor.Read more

By Maulaana akbar.

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Protein bars

PROTEIN BARS

        Protein bars are a popular food choice for athletes, bodybuilders and workout enthusiasts. A protein bar provides a quick and easy option to satisfy hunger, supply energy and replenish protein, vitamins and minerals. Protein bars hae several ingredients that vary by flavor.

Calories

      Calories found in one serving of a protein bar--about 190 to 300--come from carbohydrates, fat and protein. For example, protein bars from Pure Protein and PowerBar contain 190 calories and 300 calories, respectively. The Pure Protein bar contains about 68 calories from carbohydrates, 54 calories from fat and 80 calories from protein. The PowerBar contains 156 calories from carbohydrates, 75 calories from fat and 92 calories from protein.

Carbohydrates

        Nutrition facts for carbohydrates are displayed in total carbohydrates, dietary fiber and sugars. The protein bar from PowerBar contains 39 g of total carbohydrates with 1 g of dietary fiber and 19 g of sugars. The Pure Protein bar has fewer total carbohydrates with 17 g and 1 g of dietary fiber and 2 g of sugars.

Protein

     Protein bars, as their name suggests, are typically high in protein with amounts exceeding 20 g per serving. The Pure Protein bar contains 20 g of protein per serving and the PowerBar contains 23 g of protein per serving.

Fat

    With the large amounts of carbohydrates and protein, protein bars contain relatively low amounts of fat. Nutritional information for fat is broken down into total fat, saturated fat and trans fat. The Pure Protein bar and the PowerBar both contain 6 g of total fat, 3 g of saturated fat and no trans fat.

Vitamins & Minerals

       Protein bars are fortified with vitamins and minerals. The PowerBar contains 100 percent of the recommended daily value of Vitamin C, Vitamin E, riboflavin, niacin, Vitamin B6, Vitamin B12, folate and biotin. The Pure Protein bar contains 25 percent of the recommended daily value of Vitamin A, calcium, Vitamin E, riboflavin, Vitamin B6, Vitamin B12, thiamin, folic acid and biotin. Other vitamins and minerals commonly found in protein bars include iron, phosphorous, magnesium, copper and chromium.

Ingredients

      Protein bars contain flavoring ingredients, vitamins, minerals and protein sources. Protein sources typically come from whey protein, whey protein isolate and calcium caseinate. Other common ingredients may include high fructose corn syrup, cocoa and artificial flavorings.
By Jeremy Hoefs

Important Details about Protein Bars Women

       Without any doubt, protein bars women are healthy supplements produced to fill needs of every girl. Those items really have all the necessary components that are efficient for a wide range of tasks. Furthermore, these may be the best protein for women, which they choose.

All the Needed Info

      Protein bars women may have a miraculous ability of burning unwanted fat, thus that is the basic reason why such items are quite famous these days. Basically, they can consist of diverse advantageous ingredients, for example, whey protein, which is also a part of protein shakes for women mostly.

Let's learn more about several unique facts about the best protein for women.

        This protein is an excellent supplement, and it is the component, which can be found in every type of milk at present. Furthermore, it actually has a high level of lactose. That's why you should choose this alternative, in case you desire to be very healthy. You are able to find different forms of protein supplements, so you may have energy bars that are right for all buyers.

How to Get The Best One

      You have to know several things. Without any doubt, it is very crucial to check the calorie level in order to decide on the right supplements. As you can see, you are able to come across a wide range of types of such products, which are accessible on the modern market. That's why you may have an amazing selection, once you have a wish to forget about the fast food.

       In summary, you should note essential factors, while getting protein bars women. Let's mention them below. It can be quite vital for products of this type to contain whey, since it may offer your body a variety of advantages, like boosting the immune system. You must perform your personal research to understand what type of protein may be the best for your family members.

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ZMA

What is ZMA...........?

        ZMA means zinc monomethionine aspartate. It was discovered by victor conte. It is one of the supplements used by athletes and body builders. It is a combination of magnesium, zinc and vitamin B6.

       These are essential for biological processes. This supplement is used to overcome the deficiency of zinc and magnesium in athletes. This supplement works in many ways. During sleep, muscle growth and anabolic hormone production increases and help in healing tissue repair. So it is very beneficial in aiding sleep. It is non steroidal supplement. ZMA is a very strong efficient vitamin and mineral supplement. Excellent supplement for body builders, gym users and athletes.

            Nutrients available in this ZMA supplement are vitamin B6 11 mg, magnesium 450 mg and zinc 30 mg. Proportion of all the nutrients is very important in the preparation of this ZMA ( zinc monomethionine aspartate) supplement.

Ingredients in ZMA Supplements

           Ingredients used in ZMA supplements are zinc monomethionine aspartate, vitamin B6, magnesium aspartate. Ingredients used in ZMA play vital role in the metabolism of amino acids and proteins.

What it'll do for you: Zinc is involved in many metabolic reactions. "Athletes have been reported to have lower levels of zinc and magnesium possibly due to increased sweating or inadequate intake in diet," explains Broschart. "But zinc deficiencies may impair immune function and decrease performance." Zinc also plays a crucial role in protein synthesis and cell growth. Testosterone levels fall without adequate zinc and has a correlation with liver function.

              Similarly, magnesium is involved in more than 300 metabolic reactions. It is essential for bone strength, a strong immune system, muscle contractions and a healthy nervous system. Magnesium deficiency is a key cause of poor sleep and can also lead to insulin insensitivity.

          Vitamin B6 helps the body convert protein into energy. Some research has shown that it works with folic acid and B12 to reduce levels of certain amino acids in the blood, which helps to reduce the risk of heart attack.All three minerals are powerful on their own, but packaged together, they can pack a powerful punch.

Is ZMA safe?

         Too much magnesium can produce an unwanted laxative effect. Taking zinc in excess can cause a copper deficiency and possible elevated deep sleep cholesterol levels. But if ZMA is taken according to label directions these problems can easily be avoided. Always follow the instructions printed on the supplement bottle unless directed otherwise by a qualified and nutritionally knowledgeable healthcare professional.

What are food sources of ZMA?

      Strictly speaking, there are no food sources of ZMA, although health-conscious consumers and athletes certainly should make an effort to obtain adequate quantities of the individual nutrients by consuming unprocessed foods such as almonds and other nuts, whole grains, dairy, and greens.

How is ZMA taken?

      Take ZMA before bed on an empty stomach (2 hours after eating your last meal and at least 30 minutes prior to any other supplements). Don’t take ZMA with calcium supplements or with calcium-rich foods such as milk and cheese, since calcium may block the absorption of zinc and/or magnesium by as much as 70%.

Benefits of ZMA

        It provides a number of benefits to athletes and body builders. They are as follows: It provides better sleep. It increases endurance and strength. It provides faster recovery from injuries, and work outs and faster healing. It is also helpful in increasing testosterone levels. It decreases muscle cramps. This supplement fights against magnesium and zinc loss. Thus this supplement is very useful to body builders and gym users.

• ZMA improves both the quality and quantity of sleep in users.
• Enhanced Immune System Functioning
• Prevention Of Nutritional Deficiencies
• Thyroid Hormone Promotion
• Increase Testosterone Levels
• Enhance hormonal profiles
• Reduce catabolism

Side Effects of ZMA Supplements

        There are only positive side effects by the usage of this ZMA supplement. It is a natural product and is safe for men and women. It should be kept away from children. Keep this supplement in cool and dry place. Consult doctor before using this ZMA supplement to know the exact dosage which is required to our body. No serious side effects have been observed till now by the ZMA supplement users. It is safe to use. But don't exceed the recommended dosage.

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Amino acids

What are Amino acids....?

      Amino acids are an essential part of your diet. They are the building blocks of protein - which also makes them the building blocks of muscle tissue. Their importance extends to the amount of energy we have, the speed of recovery, weight loss and brain and memory function. Amino aicds are important for not only building muscle, but having a higher quality of life. The human body does not produce all 21 amino acids on its own. Proper diet is necessary to make sure your body can continue to build muscle. Amino acid supplements are a great way to make sure your body gets all 21 amino acids required to function properly.

There are two types of amino acids – essential and non-essential. 

Non–essential aminos are produced by your liver - these account for approx. 80% of all amino acids you need.

The essential ones cannot be manufactured by your body and need to be taken in through your diet.

What Does It Do? 

        During exercise, protein breakdown increases with no rise in protein synthesis. This means that  training and competing can be very catabolic times, no matter what type of exercise you do. Fortunately, during the post-exercise period, this muscle catabolism can be slowed as protein synthesis begins to rise.

       However, this increase still isn't enough to counter the protein breakdown that's still occurring. The net result of this workout and post workout catabolism is that muscle recovery and improvement (if endurance exercise is your thing) or growth (if strength exercise is your thing) is hampered.

Current research in dietary supplementation has targeted these catabolic times, attempting to minimize the catabolism and maximize the anabolism (including recovery, improvement, and/or growth). This research has demonstrated that essential amino acids (alone or with carbohydrates) ingested before, during, or after exercise promote huge increases in protein balance.

Where Does It Come From? 

         Essential Amino Acids are basic dietary components that comprise all of the proteins we eat. However, the provision of these amino acids individually (or as part of an easily digestible complete protein like hydrolyzed or isolated whey protein) can lead to more rapid digestion and absorption and faster recovery.

       Furthermore, 3 of the 9 essential amino acids are the often-discussed branched chain amino acids (BCAA). These amino acids are important to muscle metabolism and may prevent central fatigue.

How Do I Use It?

         Strength and endurance athletes will benefit from approximately 6g per 70kg mass of EAA ingested immediately prior to and/or during exercise.

         Alternatively, athletes could choose to consume 0.4g/kg of rapidly digesting protein like whey hydrolysate or whey concentrate/isolate. For further benefit add 0.8g/kg carbohydrate to enhance the recovery effects of these amino acids.

Dosage Levels

        Recommended levels for individual amino acids vary from 1,000 mg to 6,000 mg per day. This varies depending on which amino acids are being supplemented. Supplements will provide recommendations on the bottle. Amino acids can also be taken in complex form to include all the essential amino acids. These are also given suggested intake levels on the bottle and are best absorbed on an empty stomach, allowing more of the amino acids to be absorbed by the liver.

Abdominal Fat Loss

       Although most fat loss supplements contain high levels of stimulants and other ingredients that claim to increase your metabolism, amino acid supplements may effectively promote regional fat loss.

          According to a study published in the January 1997 issue of the "International Journal of Sports Medicine," supplementation of an amino acid supplement for 19 days produced significant decreases in abdominal fat. According to the researchers, use of an amino acid supplement in conjunction with a reduced-calorie diet may offer superior fat loss compared to dieting alone. This study used a supplement containing the branched chain amino acids, which Men's Fitness explains are isoleucine, valine and leucine.

Benefits of AMINO ACIDS

Functions served by intact amino acid

1. Synthesis of cell protoplasm. Amino acids are necessary to build up living cells, since proteins are main and essential constituents of them.

2. Taking up wear and tear. Amino acids repair the damaged parts when tissue proteins break down during metabolism.

3. Storage of protein. In adult/elderly people, protein breakdown exceeds protein synthesis; proteins cannot be stored when nitrogen equilibrium is established. But they can be stored in active/growing age, when protein synthesis exceeds protein breakdowns.

4. Essential amino acids: There are some amino acids, which cannot be synthesized in the body, but are essential for growth and maintenance of life.

5. Other synthesis process. Amino acids help in synthesis of bile acids, plasma proteins, haemoglobin, hormones, enzymes, milk proteins in lactating mothers, glutathione and cytochrome, purine and phyrimidine, melanin, antibodies, and formation of rhodypsin and urea. When the above functions are served by the amino acids in tact form, to the required stage, the surplus amounts of amino acids break down and undergo the following next group of functions.

Functions of Amino acids while breaking down

1. Supply of energy. Amino acids liberate energy on break down at the rate of 4.3 Calories per gram of protein.

2. Dynamic action. Amino Acids while breaking down, excret a specific stimulating action to the extent of about 30% on tissue metabolism.

3. Deamination. During deamination under the influence of certain enzymes, the amino acid losses its radicle, into nitrogenous part and non-nitrogenous part, each of which perform separate function.

      The nitrogenous part, ammonia, a large part (80%) of it is converted to Urea, and the smaller part combines with acids to form ammonium salts. It is also utilized for the synthesis of simple amino acids like glycine, alanine, glutamic acid; and some nitrogenous substances like creation, purine, uric acid, pyrimidine, lecithin etc.

      The non-nitrogenous residues are utilized as carbohydrates, and some also get broken down as fatty acids in the body. It suphur and phosphorus components get converted into their compounds before excretion.

Side effects

      Amino acid supplements should not be taken by diabetics or alcoholics. Oral amino acid supplements may cause a build-up of amonia in muscle tissues and can cause a temporary lack of motor coordination; test their effects when you will not have to drive or use machines.

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Glutamine

What is Glutamine? 

Glutamine is the most common amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal - and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.

How does it work?

           Glutamine is the most abundant free amino acid in the body. Amino acids are the building blocks of protein. Glutamine is produced in the muscles and is distributed by the blood to the organs that need it. Glutamine might help gut function, the immune system, and other essential processes in the body, especially in times of stress. It is also important for providing "fuel" (nitrogen and carbon) to many different cells in the body. Glutamine is needed to make other chemicals in the body such as other amino acids and glucose (sugar).

Sources of L-Glutamine

Natural food sources of L-glutamine include:

• barley
• beef
• cabbage
• corn
• cottage cheese
• egg whites
• milk
• peanuts
• pork
• poultry
• raw parsley
• raw spinach
• soy
• yogurt

Glutamine Dose

                      One recommendation is to take 5g before and another 5g after training. Refer to the manufacturers labels to see how much to take. The ingestion of large amounts may result in an upset stomach. Diabetics and cancer patients should use caution when supplementing with glutamine because they metabolise glutamine abnormally. As with all supplements, consult the advice of your doctor if you have any pre-disposed conditions.

         Adults should avoid using more than 40 grams of glutamine daily. Children, age 3 to 18, should not be given doses that are larger than 0.65 grams per kg of weight per day. Not enough is known about the safety of higher doses in children.

Is L-Glutamine Safe?

         Although L-glutamine is generally considered safe, there's some concern that using L-glutamine supplements in combination with certain medications (including chemotherapy drugs and anti-seizure medications) may produce harmful effects.

       Additionally, taking L-glutamine may be harmful to people with certain health conditions, such as severe liver disease, mania, and epilepsy.

         Given these safety concerns, it's important to seek medical advice prior to using L-glutamine supplements

Benefits of L-Glutamine

         L-glutamine is the most prevalent amino acid in the bloodstream.  It is used in the gut and immune system extensively to maintain optimal performance.  60% of free-form amino acids floating in skeletal muscles is L-glutamine.  When supplemented, it may help you reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.

L-Glutamine plays a vital role in variety of functions:

• Protein Synthases
• Regulation of acid-based balance in the kidney by producing ammonium
• Cellular energy
• Nitrogen donation for many anabolic processes
• Carbon donation for refilling the citric acid cycle
• Nontoxic transporter of ammonia in the blood
• Help Prevent Catabolization

       L-Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide L-Glutamine for other cells in the body.

Stay Hydrated : L-Glutamine helps maintain cell volume and hydration, speeding up wound healing and recovery.

Stay Charged: L-Glutamine helps replenish declining glutamine levels during intense episodes of immune disorders or diseases.

Increase Growth Hormones: L-Glutamine has show to spike hormone levels.  Research has shown 2 grams of L-Glutamine increased growth by over 400%

 Side Effects of  L-Glutamine

         Glutamine is POSSIBLY SAFE for most adults and children when taken by mouth, but the potential side effects of glutamine are not known.

Special Precautions & Warnings:

Pregnancy and breast-feeding: Not enough is known about the use of glutamine during pregnancy and breast-feeding. Stay on the safe side and avoid use.

Severe liver disease with difficulty thinking or confusion (hepatic encephalopathy): Glutamine could make this condition worse. Don’t use it.

Monosodium glutamate (MSG) sensitivity (also known as "Chinese restaurant syndrome"): If you are sensitive to MSG, you might also be sensitive to glutamine, because the body converts glutamine to glutamate.

Mania, a mental disorder: Glutamine might cause some mental changes in people with mania. Avoid use.

Seizures: There is some concern that glutamine might increase the likelihood of seizures in some people. Avoid use.

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Whey protein

What is Whey Protein and Where does it Come From?

           Whey protein is the ultimate source of protein! It's the highest quality of protein available. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source.

            Proteins are the building blocks in our body and are available in many forms in the food we eat. It is found in milk, soya, fish, egg and many more natural foods. But, if you want those tough looking extra muscles, whey protein supplements are a must to boost your muscle enhancement. They are taken from milk and are extremely good for post work out sessions. Whey protein can be easily absorbed into the blood and reach your muscle tissues within a few minutes since they are fast digesting.

             Ideally, it is best to have a scoop in the morning and also after a workout. After a good sleep in the night, the stomach is empty and the breakdown of muscles start. To stop this process, have one scoop of whey protein with your breakfast to kick start your metabolism. In the same manner after a workout the body is stressed and the whey protein repairs muscles and aids in recovery.

              Whey protein is one of 2 types of protein that comes from milk (the other being casein protein). It's made during the process of cow's milk being turned into cheese. When the milk is being turned into cheese, the whey protein is a by-product.

Do any Foods Contain Whey Protein?

       No foods contain actual whey protein. (edit: whey protein can be found in protein powders, protein bars and some drinks) However, many foods do contain high levels of protein. Here are the most common types of high protein foods:

• Lean red meat (20% protein)
• Chicken/turkey (20% protein)
• Fish (20% protein)
• Eggs (6-8% protein)
• Cheese (10-30% protein, but high in fat)

What Types of Whey Protein are There?

            There are 2 major types of whey protein, whey protein concentrate and whey protein isolate. Whey protein concentrate is low in fat, has a highest biological value and is typically about 75% pure protein by weight. Whey protein isolate is whey in it's purest form. Isolates are processed to remove fat and lactose. Typically whey protein isolate is about 90%+ pure protein by weight.

            Whey protein supplements generally fall into 3 categories. Whey protein isolate, whey protein concentrate and whey protein blends. Whey protein concentrate powders are the cheapest, but have the highest levels of fat and lactose. Whey protein isolate powders have the most amount of protein per serving and literally zero carbs, lactose and fat. These are generally priced higher than concentrate. And finally, whey protein blends are the most popular of the whey protein powders. As the name suggests, these products combine whey protein isolate and concentrate to make a high quality product (with an awesome amino acid profile), at an affordable cost to the consumer.

Choosing the Right Whey Protein Supplement for You

         When it comes to choosing a whey protein supplement that's right for you there are two main things you need to take into consideration budget and quality. As stated above, there are 3 main types of whey protein available:

1. Whey protein isolate - the most pure form of whey protein
2. Whey protein concentrate - not as pure, slightly higher fat & lactose
3. Whey protein blend - a mixture of isolate and concentrate

Benefits of whey protien

• Increased lean muscle mass
• Decreased recovery times and faster muscle repair
• Reduced post-workout muscle breakdown
• Increase metabolic rate

Does Whey Protein Have any Side Effects?

           There are no documented side effects provided a person does not have an allergy to dairy proteins or does not need to restrict dairy products for medical reasons. If you are allergic to dairy proteins please consult with a physician prior to consuming any type of whey protein.

Whey Protein - FAQ

Can I mix whey protein with other supplements?

           Yes of course. In fact, whey protein blends well with a whole host of supplements! A few examples are creatine, dextrose and glutamine. In fact, the uptake of protein can be improved by combining it with high GI carbohydrates. This produces an insulin spike that delivers nutrients to muscles faster than water or milk.

How much protein should I take?

          How much protein you need is completely dependent on your weight, exercise level and goals. No 2 people are the same. Bodybuilders generally consume between 1 and 2 grams of protein per pound of bodyweight per day.

When is the best time to take whey protein?
           When you take whey protein depends on your goals. Whey protein is fast digesting, so it's ideal for when you need it quickly. The most common times whey is used is first thing in the morning, after sport or training and before exercise. Whey can also be mixed with casein protein and taken between meals as a meal replacement.

Will whey protein help me lose weight?

           Adding whey protein to the diet is a great way to jump-start a weight loss program. Whey protein is a key ingredient in numerous weight loss products and whey protein isolate (with no fat or carbohydrates) is often the preferred choice. Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by promoting satiety, or a feeling of fullness.

What is better, whey or casein protein?

            Whey protein has the highest BV value, and is the richest source of BCAAs of any protein. This means it is far superior to any other type of protein for muscle building, weight loss and general health. Casein protein has its place though. Casein protein is absorbed much slower by the body (up to about 7 hours). This means it's ideal for a "night time" supplement, taken before bed. Bodybuilders and professional athletes have used casein for decades as a slow release protein to repair muscle tissue during sleep.

Is whey protein OK for vegetarians?

         Absolutely. Whey protein is an ideal protein source for vegetarians who include dairy products in their diet.

Is whey protein easy to digest?

        Whey protein is a soluble, very easy to digest protein. It quickly enters the body to provide the important essential amino acids needed to nourish muscles and other body tissues. This is one of the reasons it is a common ingredient in infant formula and protein supplements for medical use.

Can whey protein harm my kidneys?

         Bodybuilders frequently consume up to 500g of protein per day for months - even years. There is no scientific evidence that this high protein intake causes kidney problems. In other studies, animals with high protein intakes for more than half their lifetime showed no kidney damage1. High protein intake may be hazardous only for individuals with abnormal kidney function or kidney disease. For the disease-free individual, the most serious concern with high protein intake is dehydration, because it takes a lot of water to metabolize protein. This is avoided by drinking 8 or more 8 oz. glasses of water a day. A new study just looked at the effects of a high protein intake on markers of safety in 20 healthy resistance-trained males. The subjects were taking 1.3 grams of protein per pound of bodyweight ­ 3.6 times greater amount than that recommended by the RDI. After 28 days the researchers concluded that the daily high protein intake had no untoward or negative effects on the immune system, renal and hepatic function nor did it induce ketosis or dehydration, thus it appears safe for short term daily intake2.

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CLA

CLA(conjugated linoleic acid)

          CLA, or conjugated linoleic acid, is a nutritional supplement used by body builders to help build muscle and promote fat loss. It's sometimes marketed under the brand name of Tonalin CLA as a weight loss supplement and as a supplement for building lean body mass.

Introduction

        Conjugated linoleic acid (CLA) is a mixture of different types of isomers of linoleic acid, primarily position and geometric isomers, which is found preferentially in dairy products and meat. CLA is supplement that many have heard of but do not know much about. Current research findings suggest that CLA has a number of benefits for bodybuilders as well as any type of athlete. Conjugated linoleic acid is also unique because it is present in food from animal and dairy sources, and its anti-cancer efficacy is expressed at concentrations close to human consumption levels.

          Conjugated Linoleic Acid is a slightly altered form of linoleic acid (LA), an omega-6 fatty acid important to human health. Omega-6 fatty acids are derived from the foods we eat primarily from meat and dairy products. Therefore, CLA is primarily found in meat and diary products.

          Conjugated linoleic acid (CLA) is a potent anti-oxidant, anti-carcinogen, and anti-catabolite, as well as a powerful immune system enhancer. Some of the common accolades of CLA are assistance in fat burning, building and retention of lean muscle, and is a cancer fighter.

Does It Work?

  It's still not clear whether CLA supplements actually do what they're advertised to do. Several studies where obese individuals took CLA supplements showed they lost more weigh than controls, particularly in the abdominal region. Other studies have shown no benefits of CLA supplements. Most recently a meta-analysis (a study looking at a large group of studies) showed that a CLA dose of 3.2 g/d was associated with modest weight loss and loss of body fat in humans.

What About the Risks of CLA?

    Unfortunately, there's been little focus on the risks of CLA. Some forms of CLA appear to raise insulin levels and blood glucose which would be of concern for those with diabetes or metabolic syndrome. Another area of concern is its effect on heart health. One form of CLA appears to increase c-reactive protein, a protein that serves as a marker for inflammation and heart disease. This raises the question as to whether it's safe for people at higher risk of heart disease.

Where Can I Find CLA Naturally?

Daily Dosage

As little as 2 g to 7 g of Tonalin CLA per day may help you lower your body fat. A study performed in 2000 gave the 60 overweight and obese participants either no CLA or 1.7 g, 3.4 g, 5.1 g or 6.8 g of CLA. The participants who received the 3.4 g and 6.8 g daily experienced a significant reduction in body fat. The study, "Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans," was published in the "The Journal of Nutrition."


benefits of CLA supplementation include:

Increased metabolic rate -- This would obviously be a positive benefit for any type of athlete that is trying to lose weight and improve body composition.

Enhanced muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.

Lowers cholesterol and triglycerides -- Since many people these days have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on any person who has high cholesterol.

Lowers insulin resistance -- Lowering insulin resistance has been shown to help prevent adult-onset diabetes and make it easier to control weight.

Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes difficult, this can be of help.

Enhances immune system - With the variety of bacteria and poor immune systems in contemporary society, enhancing the immune system's ability to function properly is a positive benefit to all.

Side Effects

The side effects of CLA are unknown, due to the limited research in humans especially the long-term effects. However, one unpublished human trial reported isolated cases of gastrointestinal upset. At this time, there have been no significant side effects with the use of CLA and there were no well-known drug interactions with CLA.

CONSULT PHYSICIAN FOR BETTER ANALYSIS

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BCAA

What is BCAA Supplement?

      BCAA supplement or branched chain amino acid supplement is a kind of supplementation that some bodybuilders and athletes take to prevent the shrinking of muscle size and strength due to reduced muscle protein synthesis and breakdown.This most vital group of essential amino acids is composed of Leucine, Isoleucine, and Valine and perform significant duties in the synthesis of protein and the production of energy.

  Branched chain amino acids aid your body in the healing process of injured tissues, in accelerating recovery and in safeguarding your muscle tissue from breaking down or catabolizing when you exercise.

Leucine

         Leucine, like its cousin's isoleucine and valine, is a hydrophobic amino acid that is found as a structural element on the interior of proteins and enzymes. There appears to be no other significant metabolic role for these amino acids, but they are essential and because they are not synthesized by mammalian tissues, must be taken in the diet.

        Leucine ties glycine for the position of second most common amino acid found in proteins with a concentration of 7.5 percent on a molar basis compared to the other amino acids[3.]. It provides ingredients for the manufacturing of other essential biochemical components in the body, some of which are utilized for the production of energy, stimulants to the upper brain and helping you to be more alert[10.].

Iso-Leucine

       Isoleucine is a member of the aliphatic side-chain amino acid family that is composed of extremely hydrophobic biochemical's that are found principally in the interior of proteins and enzymes. Like several other members of this family (valine and leucine), isoleucine is an essential amino acid that is not synthesized by mammalian tissues. Another feature of this class of amino acids is that they appear to have no other significant biological role than incorporation into proteins and enzymes, where their main purpose is to help dictate the tertiary structure of the macromolecules.

         Isoleucine is incorporated into proteins at a molar rate of 4.6 percent when compared to the other amino acids. It also provides ingredients for the manufacturing of other essential biochemical components in the body, some of which are utilized for the production of energy, stimulants to the upper brain and helping you to be more alert.
In the human diet, approximately 15 to 20 percent of our total protein consumption is BCAA's. Dairy products and red meat are rich sources of these amino acids. However, if you are a bodybuilder, these sources may not be enough to gain muscle mass, hence, you may need to take BCAA supplement.

Valine

    Valine is an aliphatic amino acid that is closely related to leucine and isoleucine, both in structure and function. These amino acids are extremely hydrophobic and are almost always found in the interior of proteins. They are also seldom useful in routine biochemical reactions, but are relegated to the duty of determining the three-dimensional structure of proteins due to their hydrophobic nature. They are also essential amino acids and must be obtained in the diet. Important sources of valine include soy flour, cottage cheese, fish, meats, and vegetables. Valine is incorporated into proteins and enzymes at the molar rate of 6.9 percent when compared to the other amino acids.

What it'll do for you: Branched-chain amino acids are often used to treat Lou Gehrig's disease, brain conditions due to liver disease, elderly and cancer patients and people who are confined to bed rest. Some perfectly healthy people use BCAAs to prevent fatigue and improve concentration. But the most relevant to you, perhaps, is the common practice of taking branched-chain amino acids to improve exercise performance and reduce muscle breakdown. While the first use has a fair amount of skeptics, the second is widely accepted in the medical world.

         Amino acids are the building blocks of protein. When you eat food containing protein, it gets digested through the intestines and stomach. During this process the protein is broken down into individual amino acids and short chains of amino acids. These amino acids are small enough to be absorbed into the bloodstream.

    Once the amino acids are absorbed into the bloodstream they have far reaching effects across the entire body. Amino acids are involved in muscle repair (lean muscle building), essential brain functions and even hair growth just to name a few.

Natural source

      In the human diet, approximately 15 to 20 percent of our total protein consumption is BCAA's. Dairy products and red meat are rich sources of these amino acids. However, if you are a bodybuilder, these sources may not be enough to gain muscle mass, hence, you may need to take BCAA supplement.

Difference between essential and non-essential amino acids.

Types Of Amino Acids
Essential:
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Tryptophan
Valine

Non-Essential:
Alanine
Arginine
Aspartic acid
Cysteine
Cystine
Glutamic acid
Glutamine
Glycine
Hydroxyproline
Proline
Serine
Tyrosine

          Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. See table on the right for list of essential aminos. Your body can make non-essential amino acids by itself from vitamins and other amino acids.

              The term "non-essential" can be misleading since all amino acids are essential for proper metabolism. There are some non-essential amino acids, such as glutamine, that are very essential in the process of muscle tissue repair.

            The essential BCAAs are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. This means they are more likely to be used to build muscle rather than burned as fuel for energy.


BCAAs - COMMON QUESTIONS:

Are BCAA supplements safe to use?

             Studies have shown that supplemental intake of the BCAAs in the range of 5-20 grams per day in tablet form and 1 to 7 grams per litre in liquid form with no adverse side effects. Higher intakes should be avoided due to the possibility of competitive inhibition of the absorption of other amino acids from the diet and the risk of gastrointestinal distress.

Are BCAAs found in food?

              Yes. BCAAs are found in protein-rich foods. The higher the quality of the protein source, the higher amount of BCAAs. Out of all the protein sources whey protein has the best BCAA content.

How are BCAA supplements taken?

             The most common form of BCAA supplements are pills. These pills are taken at staggered intervals throughout the day. BCAAs are also available in powder and liquid form.

My protein supplement contains Glutamine, do I need more?

            Studies have shown that Glutamine plays a major role in protein synthesis and muscle repair. All whey protein supplements contain a small amount of Glutamine. Recommended dosages range from 10-40 grams per day, depending on activity, fitness and bodyweight. For more information see the glutamine information page.

Here are some other BCAA benefits:

• Prevents muscle breakdown
• Protects muscle tissue
• Helps build muscle
• Improves nitrogen retention to aid in muscle development
• Reduces muscle soreness and fatigue
• Aids protein synthesis
• Wound recovery
• Balancing nitrogen in body

BCAA Side Effects and Drug Interactions
           Those who had tried using BCAA discovered the effectiveness of the supplement in improving their medical condition. However, BCAA side effects are likely to develop due to prolonged use. The use of BCAA for over six months can be harmful to health, as experienced by many people who took the supplement for an extended period. The common side effects of using BCAA include loss of coordination and fatigue. It is also important for people to avoid taking the supplement before they engage in activities that require excellent motor coordination.

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Creatine

What Is Creatine Monohydrate?

       Creatine monohydrate is the most effective and popular supplement used by athletes to increase lean muscle mass, strength and energy. The human body naturally makes creatine to supply energy to the muscles. Creatine is made in the liver, pancreas and kidneys and is transported to the body’s muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate).

         Creatine is 100% natural and is found in small amounts in some foods. Some foods that contain creatine are red meat, salmon, herring and tuna. The amount of creatine in these foods is minimal, and most (if not all) is lost when the food is cooked.

        The best source of creatine monohydrate is creatine powders. These supplements are 99.9% pure creatine and only a small daily dose is required to raise the creatine levels in muscle tissue.

How Does Creatine Monohydrate Work?

      When we start workout body calls on its ATP(Adenosine tri-phosphate) stores to power the muscles. After 5-10 seconds, the energy from ATP has been used. Your body then turns to creatine phosphate, which is quickly converted to ATP and used as energy. This process only takes a fraction of a second.

       If the body does not have an adequate amount of creatine phosphate available, it turns to glycogen. The problem with glycogen is, it takes much longer to be converted into ATP (around 20 seconds).

     So if the muscles are completely saturated with creatine through supplementation with creatine monohydrate, more creatine phosphate will be available resulting in more energy, increased weight and raps, and increased lean muscle growth.

What Are The Recommended Creatine Monohydrate Dosages?

Excellent results have observed when taking creatine monohydrate in two ways.

Creatine loading:

Creatine loading works saturating the muscles with creatine in the first 5-7 days and then maintaining the creatine levels in the following weeks. So in the first 5-7 days, 20g of creatine monohydrate is taken (4 x 5g servings) with a non-acidic fruit juice(grape juice is best creatine) or dextrose. The dosage is then reduced to 5-10g per day taken post workout and before bed.

Gradual approach:

The gradual approach skips the loading phase and moves straight on to taking 5-10g per day.

      A simple carbohydrate taken with creatine monohydrate is known to greatly enhance the absorption of creatine

CREATINE MONOHYDRATE FAQ:

Does creatine monohydrate have to be cycled?

    Some studies report that creatine monohydrate must be cycled. Others report that cycling is not necessary. We recommend you cycle creatine. Load for one week, maintenance for six weeks, and stop taking for two weeks. Repeat.

Is it necessary to load creatine monohydrate?

     Studies have shown that the loading phase is not essential when taking creatine monohydrate. However, studies have shown that the muscles reach saturation levels faster if the loading phase is used. It may take up to four weeks to saturate the muscles if the loading phase is not used.

Can I take creatine monohydrate with my other supplements?

      Yes, in fact it’s recommended that you mix creatine monohydrate in with your post workout shake. The ideal post workout shake mix would be dextrose (simple carbohydrates), whey protein, creatine and glutamine. The insulin spike created from dextrose will help move creatine to the muscles much faster.

Can I take creatine monohydrate when losing weight?

      Creatine can help you train harder and has no calorific value, so yes, you can take creatine when trying to lose weight.

Should I take creatine monohydrate before or after my workout?

        There are 2 schools of thought on this topic. Some people believe that you should "load" our muscles with creatine before you train. While others believe that (providing you're taking 5-8g of creatine monohydrate per day) you already have enough creatine in your muscle cells already and that you should replenish the stocks by taking creatine immediately after you train. There have been no studies to prove either way is better, so for convenience, most people take it post workout. A good post workout shake should consist of whey protein, glutamine, simple carbohydrates, and creatine.

Can I take creatine with any fruit juice?

         No, you must only use non-acidic fruit juices. Grape juice is the best choice. You can also take it with simple carbohydrate supplements like dextrose.

Benefits of creatine

• Increases power and stamina
• Helps in building the lean body mass
• It also acts as fat burn element indirectly
• It helps in producing clear muscle defination

Side effects of creatine

   No side effects from supplementing with creatine monohydrate have been recorded in any research. Creatine is totally safe, and effective.

      But sometimes causes dehydration.To avoid it drink 6-8lts of water a day inorder to regulate a formal metabolism.

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