Acetyl-L-Carnitine Supplement Guide

What is Acetyl-L-Carnitine?

There is an amino acid found in most of the cells in your body and made by the liver and kidneys, called L-Carnitine, which helps the body produce energy. Animals produce this amino acid, too – which means you can consume it in some foods.

L-Carnitine is found in meats and fish, which is part of the reason for its name. The Latin word for “flesh” is “carnus.” The L-Carnitine consumed in foods helps supplement natural levels in the body. Vegans and people with particular genetic diseases are sometimes unable to produce enough L-Carnitine, so it is considered a conditionally essential nutrient.

Acetyl-L-Carnitine, otherwise known as ALCAR, is a form of L-Carnitine with a compound attached to it, called an acetyl group. It’s an amino acid derivative. The acetyl group that’s attached to the amino acid helps contribute to production of a neurotransmitter called acetylcholine.

Neurotransmitters are often called the body’s chemical messengers, because they help transmit messages between nerve cells. Acetylcholine in particular helps transmit messages between motor neurons, which control muscle contractions, and is required for mental function. It is found in the brain and throughout the nervous system. In the body, L-Carnitine is naturally converted into Acetyl-L-Carnitine.

Acetyl-L-Carnitine is available as a supplement and has been studied for its potential mental health and cognitive decline applications. Aging appears to correlate with L-Carnitine deficiency, and Acetyl-L-Carnitine supplements can help counter the deficiency, according to Examine.com.

There is pretty good evidence that Acetyl-L-Carnitine supplements can help delay age-related cognitive decline, and reduce symptoms of diabetic neuropathy, according to the University of Michigan. Some research shows Acetyl-L-Carnitine may help with conditions such as Alzheimer’s disease, depression, erectile dysfunction and fibromyalgia, according to the university.

Acetyl-L-Carnitine Uses

There are a number of uses identified for Acetyl-L-Carnitine, with most related to supporting cognitive functions. Some of these uses include:

* Age-related cognitive decline: Acetyl-L-Carnitine supplements may help slow cognitive decline related to age, or help improve cognitive functions of the senile brain, according to research. One study found that short-term, intensive treatment with Acetyl-L-Carnitine supplements can improve mental function of the senile brain without side effects. Another study found that supplementing with Acetyl-L-Carnitine can help with general cognition in the elderly.

* Alzheimer’s disease: Alzheimer’s disease is a progressive, age-related condition that destroys important mental functions and memory. Some short-term studies show that Acetyl-L-Carnitine supplements can slow the progression of the disease, improve memory and enhance mental performance, according to the University of Michigan. One study has shown that Acetyl-L-Carnitine supplements may have a beneficial effect on short-term memory, while another study found it may slow overall deterioration in some cognitive areas. More research is needed.

* Depression: One recent study showed the Acetyl-L-Carnitine can have the same effects as an antidepressant medication called fluoxetine on elderly patients with depression. Fluoxetine is a serotonin reuptake inhibitor, but the study suggests that Acetyl-L-Carnitine works through different mechanisms due to a difference in latency time of clinical response.

* Erectile dysfunction: Erectile dysfunction is a very common condition that affects a man’s ability to have sex. Acetyl-L-Carnitine supplements may help with this condition. One study found that Acetyl-L-Carnitine combined with Propionyl-L-Carnitine safely and reliably improved sexual potency in men who had a particular surgical procedure that resulted in erectile dysfunction. More research is needed, however.

* Diabetic neuropathy: Diabetic neuropathy is nerve damage that results from diabetes, and most often affects the legs and feet. One study concluded that Acetyl-L-Carnitine treatments are effective in alleviating symptoms, such as pain, and improves healing – specifically nerve fiber regeneration.

How to Take Acetyl-L-Carnitine

Dosages of Acetyl-L-Carnitine range between 630 and 2,500 mg, according to Examine.com. It is taken daily by mouth. No official dosage recommendation exists.

It’s best to follow manufacturer instructions and speak with your doctor for guidelines.

Side Effects and Precautions

Acetyl-L-Carnitine supplements can cause side effects such as nausea, stomach upset, vomiting, dry mouth etc. It may cause a fishy odor of breath, urine and sweat. More serious side effects are possible, but rare.

What to Look for in a Good Acetyl-L-Carnitine Supplement

The best Acetyl-L-Carnitine products are free from unnecessary fillers and additives, and provide value – high quality, at a reasonable price. Check the supplement label’s ingredients list for filler ingredients, artificial ingredients and preservatives.

Good quality Acetyl-L-Carnitine products also provide a good dosage, with ideally at least 500 mg per serving. And finally, trustworthy companies make the best products, so research the brand before buying.

Best Types of Supplements for Men’s Health

Men have higher nutrient needs when compared to women due to their larger size and greater muscle mass. Men also have a lot of demands on their time and energy, keeping up with work, family, and maybe a workout or two.

All these demands can really zap a man’s nutritional status. The stress being placed on men is impacting their health, as they have a pretty significantly lower overall life expectancy compared to women.

Men are also more likely to be diagnosed with common chronic illnesses such as diabetes or heart disease. Up to 70-89% of sudden heart attacks occur in men.

Not to mention, men also have prostate health issues to worry about. The bottom line is men need to take care of their health.

Here are a few supplements that might help support men’s health. Although these won’t work miracles, they can be one important piece of the overall health puzzle.

A Men’s Multivitamin

Be honest, on busy days your diet might be less than optimal. Sometimes you just hit the drive thru or convenience store for a quick meal or snack, although you know it’s not the best choice for your nutrition. But, a multivitamin specifically designed for men, can help fill in some of these nutrient gaps. Although a vitamin can never replace a healthy diet.

A tailored vitamin should address men’s different nutrient needs. For example, men need less iron, but more selenium than women, so a vitamin should take that into account.

There may be other benefits of a multivitamin specifically for men. A large 2012 study of over 14,000 men found that daily multivitamin use decreased the overall risk of cancer. They can also help keep your immune system functioning well, preventing colds and the flu.

How to Take a Multivitamin

Since men have different nutrient needs compared to women, it is best to choose a men’s specific multivitamin formula. Be sure that it includes a variety of vitamins and minerals, specifically the B-vitamins, vitamin C, vitamin D, magnesium, and selenium.

Your multivitamin does not need to provide 100% of all of these nutrients because you should be getting some from your diet, it is meant as more of a “safety net”. Try to choose one that is high quality and made by a reputable brand.

B-complex

Struggling with lack of energy and way too much stress? B-complex can help manage that stress and boost your energy. B-complex is made up of eight individual water-soluble vitamins that help the body use energy from food.

The vitamins included in B-complex are: B1, B2, B3, B5, B6, folate, B12, and biotin.

A deficiency in any of these vitamins significantly impacts our ability to manage stress, increasing oxidative stress and inflammation. When oxidative stress and inflammation are allowed to take over, this is when we feel exhausted and run down. It can also increase our risk of chronic diseases.

A 2011 study evaluated the use of B-complex vitamins and their impact on workplace stress. Sixty subjects received a high-dose vitamin B-complex or a placebo for three months. They were assessed for mood, anxiety, work demands, and personality. The B-complex group reported significantly lower personal stress and lower depression or poor mood after 12 weeks.

How to Take B-complex

B-vitamins are water-soluble, so there is no major risk of toxicity. You may find that your urine is neon yellow while taking the vitamins, but that is not dangerous.

Most multivitamins do have most of the B-vitamins you need, but you can always take a separate supplement if you really need some help with stress management.

B-vitamins are also readily found in many foods such as green leafy vegetables, animal proteins, and whole grains, so be sure to include those in your diet as well.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is a naturally occurring substance in the body that has antioxidant properties and helps with energy production. But, as we age, coQ10 production decreases. Low levels of coQ10 may speed up the aging process, making you look worn down. It can also increase the risk of many diseases from cancer to Parkinson’s.

Statins are the most prescribed medication in the United States. Taking these medications to manage cholesterol levels, reduces coQ10 levels even further. Supplementing with coQ10 can help manage some of the common statin side effects, such as muscle pain. It has also been shown to lower risk of heart disease and improve heart function. Anyone taking a statin should also be taking a coQ10 supplement.

Another benefit for men’s health is that coQ10 can help maintain healthy sperm. A 2013 study found that supplementing with coQ10 improved sperm concentration and motility in infertile men.

How to Take CoQ10

There is no RDA for coQ10 because it is a compound the body makes itself. But, if you want to use it for heart or sperm health, then the recommended dosage is between 100-200 mg/day. Look for the ubiquinol form, which is best absorbed. Also, always take it with a meal. CoQ10 is fat-soluble, so it will be better absorbed with a bit of fat.

Omega-3 Fatty Acids

Omega-3s are fats that are essential for human health. The omega-3s, EPA, DHA, and ALA, must come from the diet. They are found in fish, flaxseeds, walnuts, and chia seeds.

The omega-3s are used for brain health, lowering inflammation, helping your mood, and lower risk of multiple diseases.

They are particularly important for men. An extensive review of 60 studies evaluating the benefits of omega-3s for men’s heath showed a significant link between lower risk of disease and omega-3 intake.

Omega-3s lowered cancer risk, including prostate and lung. They also lower risk of heart disease, the number one cause of death for men. Taking an omega-3 supplement is one of the best things a man can do for his health.

How to Take Omega-3s

There are many different types of omega-3 supplements on the market and they differ from where they are sourced. The main issue with fish oil has to do with contamination from heavy metals, such as mercury.

Choose fish oils made from small fish is less likely to be contaminated, since the fish are not able to store large quantities of toxins in their small bodies. Or you can consider an algal oil that is high in EPA and DHA, but is made from algae.

Algae is not as likely to be contaminated and is the only source of vegan EPA and DHA. As far as dosage, aim for 2-6 grams of fish oil per day, depending on your level of inflammation.

Lycopene

Lycopene is a carotenoid, similar to vitamin A. It is found in red and pink fruits and vegetables, such as tomatoes, and is responsible for their pretty color. Ketchup and other processed tomato products are the biggest source of lycopene for most people.

Lycopene is incredibly important for men’s health, particularly for the health of the prostate and overall sexual health. Lycopene helps blood vessels relax, which can improve blood flow to the penis. This may help lower the risk of erectile dysfunction or other sexual disorders that typically arrive with age.

A 2012 review evaluated the use of lycopene on the treatment of benign prostatic hyperplasia (BPH) which increases the risk of prostate cancer, the most common cancer among men. Across all eight studies, the use of lycopene supplements significantly decreased BPH and lowered the risk of prostate cancer diagnosis. Two of the studies also showed that lycopene decreased PSA levels, indicating a even greater decrease in the risk of developing prostate cancer.

How to Take Lycopene

The recommended dose for lycopene is 10-30 mg per day. There are no significant side effects noted. High doses may have the same impact as eating too many carrots, it could make your skin turn a golden orange color. It is also best to eat high lycopene foods, such as tomatoes, to get the most benefit.

Saw Palmetto

Saw palmetto is small shrub native to the United States and Europe. It has been used for its medicinal properties to treat urinary and reproductive problems for centuries.

The benefit for men’s health is that saw palmetto can help with urinary symptoms related to BPH. BPH leads to prostate enlargement which puts pressure on the urethra. This ends up causing frequent urination, discomfort, or difficulties starting urination.

Saw palmetto also boosts testosterone levels, which helps reduce swelling in the lining of the prostate, relieving some of these symptoms. It is sometimes also used before prostate surgery to improve the health of the prostate.

How to Take Saw Palmetto

Saw palmetto can be found in many different forms, such as capsules, tablets, liquid tinctures, extracts and dried whole berries. The dose is 160 mg twice a day.

If you already take medication for BPH you should not take saw palmetto before speaking to your doctor. It should also be avoided if you take anticoagulant medications. It may cause dizziness and abdominal distress in some people.

Magnesium

Magnesium is an important mineral that helps with reducing muscle tension, helps with stress management, and that promotes good sleep. Most people don’t get enough magnesium in their diets due to a lack of intake of vegetables and whole grains, which are high in magnesium.

A deficiency in magnesium can lead to muscle weakness, problems with sleep, and bone fractures.

Adequate intake of magnesium has been associated with a lower risk of type 2 diabetes, a significant concern for men. Magnesium intake also helps preserve bone density, preventing osteoporosis and fractures, which could help keep you active into old age.

How to Take Magnesium

If you want to take a dedicated magnesium supplement, go slowly at first to see how your body reacts. Magnesium causes water to rush into the digestive tract, leading to diarrhea and digestive discomfort.

Choose magnesium glycinate or magnesium malate, which are usually better tolerated. The recommended amount for supplements is between 200-300 mg.

Another option for muscle relaxation is to apply magnesium on the skin, as it is well absorbed that way without the digestive side effects. Take a warm bath with Epsom salts or use a magnesium lotion or oil to promote relaxation and soothe sore muscles.

Glucosamine

As you age, you want to keep your joints healthy so you can stay active. As cartilage starts to wear down between the joints from overuse, it can lead to osteoarthritis, an extremely painful condition that affects over 30 million Americans.

This type of arthritis is most common in the knees, hips, lower back, and neck. Glucosamine, a compound naturally found in the joints, may help improve symptoms of osteoarthritis by rebuilding lost cartilage and lowering inflammation.

A 2002 study compared the impact of glucosamine and ibuprofen on osteoarthritic pain. The study gave subjects either 1.2 grams of ibuprofen or 1.5 grams of glucosamine three times a day. The results showed that glucosamine was able to reduce joint pain similarly to the ibuprofen.

Researchers believe that this effect was related to its ability to re-build damaged joints, slowing the progress of the disease. Other studies on the impact of glucosamine on joint pain have had mixed results. But, glucosamine is safe to take to see if it has an impact on relieving your joint pain.

How to Take Glucosamine

Glucosamine usually is found in combination with chondroitin, another supplement that may also help joint pain. You can choose a supplement that contains both or just glucosamine alone.

The recommended dose is 300-500 mg three times a day. Choose a supplement that contains glucosamine sulfate salts and avoid glucosamine hydrochloride, as it has been found to be ineffective. Always take glucosamine with food to help with absorption.

Vitamin D

Vitamin D, known as the “sunshine” vitamin, is a fat-soluble vitamin important for maintaining bone strength and supporting a healthy immune system. Over 40% of US adults are deficient in vitamin D, with even higher rates of deficiency in people with darker skin or who live in cold climates.

Such a high deficiency rate is a reflection of too much time spent inside, since our body is able to make all the vitamin D it needs from sunlight.

Vitamin D is also critically important for men’s health. Vitamin D is different from other vitamins because it actually acts as a hormone and is used to make other hormones. This means that it plays a role in maintaining healthy testosterone levels.

A 2011 study of evaluated the impact of vitamin D supplements on testosterone levels. Subjects received either 3332 IU of vitamin D for a year or a placebo. Over the study period, blood vitamin D levels increased in the group that received the supplement, which was to be expected. There was also a significant increase in all measurements of testosterone. If you are struggling with low testosterone levels or just want to maintain healthy levels, a vitamin D supplement may help.

How to Take Vitamin D

The RDA for vitamin D is set to 600 IUs, but many experts believe this may be too low. The best way to know if you need additional vitamin D is to ask your doctor for a blood test to detect deficiency.

Depending on how deficient you are, your doctor may recommend a very high prescription dose or just an over the counter supplement.

A supplement that contains 600-1000 IU is generally recommended for maintenance of vitamin D levels. But, since the body is able to make vitamin D from the sun, consider spending a bit more time outdoors, particularly in the summer months.

Probiotics

Did you know the human body contains more bacterial cells than human cells? It’s crazy to think we are more bacteria than we are human. That being said, the more we learn about these little companions, the more we realize they have a huge impact on our health and well-being.

A healthy colony of bacteria can help improve nutrient absorption, lower inflammation, and even help you improve your mood. They can also help with digestive concerns, such as diarrhea or constipation.

Struggling with a little weight around the mid-section like many men? Probiotics can help. A 2010 study evaluated the impact of Lactobacillus gasseriI on body weight and abdominal obesity.

After 12 weeks subjects who received the probiotics had significantly less abdominal and hip fat and lost 1.4% of their body weight without any major diet changes. The placebo group had no changes over the 12 weeks.

How to Take Probiotics

Probiotics are measured in colony-forming units (CFUs). The dose you need may depend on the type of bacterial strain that is included in the supplement.

A good rule of thumb for general health is to look for a supplement with a variety of different strains to get the most benefit, unless you have specific health concerns.

Men’s Health

As you can see, men have a lot of different health concerns that can be supported by tailored supplements.

Maintaining prostate, joint, heart, and digestive health should be on your radar to help live a long and healthy life.

Frequently Asked Questions About Post Workout Supplementation

Why is Post Workout Nutrition Important?

About 1-2 hours before your workout, you’ll want to eat a balanced meal consisting of plenty of protein and carbohydrates, which will give you the fuel you need for a successful workout. After exercising, you should consume a balanced meal to help meet post workout nutrition standards. post workout nutrition is very important.

During exercise, your body exerts itself to the extreme. It burns tons of calories, uses water to cool itself down, and depletes its stores of amino acids and other nutrients in order to build and protect muscle. Because of this, it’s important to replace those lost nutrients immediately after exercising.

After exercising, you’ll want to rehydrate with plenty of fluids, and eat a big meal with a lot of protein. Protein is the building block of muscle, and is absolutely essential for post workout recovery. Protein is made up of amino acids, which your body use to rebuild muscle, repair cells, and perform essential bodily functions.

Protein can be found in meats, dairy, eggs, grains, nuts and seeds. You can get a lot of protein naturally in your diet, but for weightlifters, it can be hard to get enough protein strictly from the foods you eat. Weight trainers need quite a bit of protein in their diets, often twice or more the standard daily recommended amount.

Because weightlifters need so much protein, they often supplement their diets with protein powders and other post workout supplements. Protein powders provide a convenient and affordable way to increase daily protein intake.

Protein powders are widely used in the weightlifting community. They provide a steady stream of amino acids to fuel muscle recovery and recharge the body. While protein powders are popular and effective, there are also post workout supplements that go beyond the basics and deliver the optimal blend of post workout recovery ingredients.

What Is a post workout Supplement?

post workout supplements are supplements that you take soon after exercising, in order to replace lost nutrients and jump-start your recovery. Often, they’ll contain a mix of amino acids, which are the building blocks of muscle, as well as other ingredients to assist in recovery, rehydrate your body, and replace the nutrients that are lost during intense exercise.

Most post workout recovery supplements come in the form of powders that are mixed into milk, water, or blended into shakes. They are designed to be absorbed and digested quickly, so that they can get to work right away. You can also find recovery supplements in the form of capsules or pills, which can be more convenient in some cases.

What is the Science Behind post workout Supplements?

The main ingredient in most post workout supplements is branched chain amino acids, or BCAA’s. There are 3 amino acids that are consider branched chain amino acids; leucine, isoleucine, and valine. These three amino acids are absolutely essential to the building and preservation of healthy muscles.

BCAA’s, and leucine in particular, help to stimulate protein synthesis. Basically, that means they help your body absorb and use protein more efficiently. Recent studies have also shown that BCAA’s can also help increase the amount of protein your cells can efficiently use. Because of this, BCAA’s can increase the efficacy of protein powders, allowing your body to use protein more effectively.

BCAA’s and all the essential amino acids are found in protein powders like whey protein isolate. So, why would you need to take a post workout supplement if you’re already taking a protein powder, you may ask? Basically, while whey protein takes several hours to fully break down and digest, the BCAA’s in post workout supplements digest very rapidly, because they are free-form and do not require digestion to enter the bloodstream.

Other common ingredients in post workout products include electrolytes, which help you stay hydrated, and protein powders, such as whey protein isolate. Both of these ingredients can be taken on their own, but for some people it’s nice to have it all in one easy package.

What Are the Benefits of a Post Workout Supplement?

post workout supplements are designed to help your body recover after a strenuous workout. They typically contain a blend of ingredients including amino acids, BCAAs, protein, creatine, and more.

Each formula is different, but they all aim to achieve a similar goal: faster, better post workout recovery. Some potential uses and benefits of these supplements include:

post workout Recovery

post workouts aim to support the recovery process following strenuous exercise. They do so by providing the nutrients that were depleted during the workout, and supplying specific ingredients aimed at supporting recovery. Several included ingredients can help.

Branched chain amino acids, or BCAAs, can help stimulate protein synthesis which helps build muscle and start the recovery process. A 2006 study found that BCAAs helped with muscle building and protein synthesis because they activate key enzymes involved in the process. BCAAs can also help to reduce muscle soreness, with several studies showing soreness levels as much as 33% lower in participants given BCAAs after exercise.

Other ingredients may help with recovery by improving hydration. Glutamine can speed recovery by improving muscle hydration. Taurine helps to regulate fluid balanceand may contribute to cell hydration.

Muscle Growth

post workouts are designed to help your muscles recover from exercise and grow stronger as a result.

BCAAs – and specifically leucine – are beneficial. Multiple studies have shown BCAAs to be beneficial in building lean muscle mass when combined with resistance training. Protein powders also help, by supplying amino acids needed for muscle growth. Recovery is a key part of the muscle-building process, and proper post workout nutrition is key to a good recovery.

Muscle Soreness

post workouts may help to reduce muscle soreness, making recovery more pleasant. Do note that muscle soreness is a normal side effect of intense workouts, and while some supplements might help, it’s likely that you’ll always experience some level of muscle soreness after exercise.

BCAAs play a key role. Several studies confirm that participants given branched chain amino acids after resistance training report muscle soreness levels as much as 33% lower than the control group. Protein powders can also help reduce soreness and speed training session recovery.

Convenience

After you exercise, your body needs nutrients, fluids and amino acids as soon as possible. This helps restore lost nutrients and kickstart the recovery process. While no replacement for a good meal, post workout supplements are a convenient way to ensure you get certain key nutrients quickly after concluding a workout.

While beneficial, these supplements are best used in combination with healthy post workout meals. See this guide for some post workout nutrition guidelines.

Who Can Benefit From post workout Supplements?

A wide range of people can benefit from adding these products to their daily supplementation routine. The people who will see the most benefit are:

* Weightlifters – Anyone who lifts weights should be taking some sort of post workout product. Weightlifters put their body under intense strain, so it’s very important for them to replace those lost nutrients and get a jump-start on recovery. People who like to train often will also appreciate the reduced muscle soreness that these products promote.

* Men and Women – Both men and women can greatly benefit from a good post workout product. Any active individual, regardless of their gender, can benefit. Generally, there is no need to take a “gender specific” recovery product, but there are a few designed specifically for women.

* Dieters – Anyone on a diet should take post workouts after exercising. When you diet, you can run the risk of not getting enough protein and nutrients.

* Athletes – Since these products help you recover after strenuous activity, athletes and endurance runners can benefit from taking a post workout supplement. These products can help you recover quicker, and reduce muscle soreness, which can make it easier to continue doing the activities you enjoy.

How Do I Take a Post Workout Product?

Generally, post workout supplements should be consumed immediately after exercise, or even during your workout. Because these products fuel recovery efforts, the sooner you take them, the better.

While you should try to take your post workout as soon as possible, it’s not a huge deal if you have to wait to get home to take it. In general, you should consume your post workout supplement within 45 minutes after your workout. This will ensure adequate time for the supplement to digest and begin fueling your recovery in the most efficient way.

If for some reason you miss that 45-minute timeline, you should still take the recovery supplement. It will still help you recover – it just won’t do quite as much as it would have if you’d taken it within that 45-minute post workout window.

Most people like to make a post workout recovery drink to consume immediately following their workouts. You can use a BlenderBottle to make recovery shakes on-the-go. It’s a good idea to keep a pre-made shake in your car so that you can drink it on the drive home from the gym. Using a BlenderBottle will make it easy to keep the shake mixed and ready to drink.

As with any supplement, it’s important to follow the instructions on the product packaging. Do not consume more than the recommended amount. Also, be careful about mixing too many supplements together, as that can cause side effects. As always, we recommend speaking to your doctor before beginning any sort of supplementation.

Are There Any Side-Effects?

Most people will not experience any side effects from taking post workout supplements. BCAA’s themselves should not cause any side effects, and they are the main ingredient in most of these products.

That being said, some post workouts contain ingredients that can cause side effects, such as creatine. While very effective at increasing muscle mass and endurance, creatine can cause bloating and temporary weight gain. This is because creatine increases water retention in the muscles, leading to extra water weight. This is a very minor and temporary side effect, and does not bother most people.

Some ingredients used in these products can also cause dehydration, but only if you don’t drink enough fluids. Proper hydration is especially important for athletes, so make sure you’re getting enough water on a daily basis. Exercise heats the body, and the body uses water to cool itself down, so you will always lose some fluids during your workouts. Also, common ingredients such as creatine can cause dehydration on their own, so drinking more water than normal is recommended when you’re using post workout supps.

What to Look for in a Good post workout Product

There are a wide range of products available in the “post workout” category. It’s hard to wade through all the options and find the one that’s right for you. Let’s go over some things you should look for when selecting a product.

* Ingredients – number one – what’s in it, how much is in it, and what can it do for you. Take a close look at the ingredients and note whether or not it contains everything you’re looking for. Also, keep in mind the supplements you already take (like protein powder) and how they’ll stack with the post workout.

* Brand reputation – who makes the product? Are they a well known, well respected company? You can read post workout supplement reviews to get an idea of the quality of the companies who make these supplements.

* Value for money – how much does it cost? More accurately, how much does it cost per serving. When comparing two or more products, calculate the cost per serving and compare that, rather than the cost of the product itself.

* Taste/flavor – does the flavor sound good to you? You’ll want to find something tasty or at least decent, otherwise you won’t want to actually use the product! Read product reviews.

We all realize that exercise is obviously very important – you should be following a regular exercise schedule with a good mix of weightlifting and cardio routines. However, exercise by itself will simply not give you the results you want: you need proper nutrition.

Good nutrition is an important part of a healthy lifestyle, and it’s even more important for weightlifters. In fact, most experts agree that maintaining a healthy diet is the #1 factor in reaching fitness goals. Exercise puts a lot of strain on your body – proper nutrition gives your body the energy and tools it needs to fuel your muscles for exercise, and repair them afterwards.

Weightlifters and fitness enthusiasts need to follow healthy diets to reach their goals. Overall diet is very important, so you should establish and follow a bodybuilding nutrition plan. Just as important as your overall diet is pre-workout and post workout nutrition.

Glutamine

What is it? Glutamine is one of the most abundant amino acids in skeletal muscle and is the most prevalent amino acid found in the blood.

How does it help you refuel and recover? Glutamine is considered a conditionally essential amino acid. It’s “conditionally” essential because the body can produce it on its own but possibly not in quantities sufficient to meet its needs during periods of heavy exercise or dieting. Heavy training can deplete glutamine levels, so refueling immediately after each training session is important because glutamine is a primary regulator of protein synthesis. It also helps muscle cells load with glycogen, which is critical for muscle size (glycogen pulls water into muscle cells) and energy storage to fuel subsequent workouts.

Dose: Take 5 grams of glutamine with your postworkout protein shake.

Best Types of Supplements to Speed Up Recovery

There is nothing worse than doing a tough workout and barely being able to walk the day after due to extreme soreness.

A little soreness here and there isn’t a huge deal, but when the aches and pains affect your ability to continue your workout program there might be a problem. After all, you want to get back to the gym as fast as possible because you know consistency is the key to seeing change.

Luckily, there are a few research-backed supplements that can help speed up recovery, reduce pain, and help you get right back to your training.

How Recovery Works

Although exercise is incredibly healthy for you, it damages muscles and tissues, creates acidic waste products, and increases inflammation. The soreness you feel after a tough session stems from a combination of microscopic tears in the muscles, the build-up of acidic compounds, and inflammation triggered by the workout.

Additionally, you may have some nutrient depletion after a hard workout, particularly depletion of protein, carbohydrates, and electrolytes. All of these need to be replenished or you will start to feel lethargic and maybe even lose muscle mass.

These supplements are designed to tackle all the common causes of soreness and fatigue in different ways.

Beta-alanine

Beta-alanine is an amino acid that can help neutralize some of the acidic compounds formed during exercise. Once it is ingested, it is used to make a compound called carnosine that actively reduces acidic hydrogen ions in the muscles. Reduction of acidity caused by exercise will help delay fatigue, reduce muscle damage, and help the body recover faster.

A 2008 study evaluated the effects of beta-alanine supplementation on the athletic performance of college football players. The subjects received either 4.5 grams of beta-alanine or a placebo for 30 days, starting three weeks before pre-season training camp. Researchers measured various performance markers including sprint, power tests, and line drills. The subjects also completed questionnaires about soreness, fatigue, and workout intensity. The subjects who received the beta-alanine reported less fatigue and soreness after a workout indicating a quicker recovery. They were also able to exercise at a higher intensity before fatigue set in.

How to Take Beta-alanine

In order for beta-alanine to increase carnosine levels in the muscles it must be taken regularly. Optimal results are seen after 2-4 weeks of regular intake. The recommended dose is 3-6 grams per day. Beta-alanine is known to cause a “pins and needles” feeling in some people, so if that happens you want to split up the dose or try taking it with food.

Beetroot

Beets are a red, root vegetable that sometimes show up in salads or roasted as a vegetable option. But, beets are incredible for promoting recovery. Beets contain a combination of nutrients that can be used to replenish many of the nutrients lost during a workout. They are high in B6, folate, vitamin C, and many minerals that act as electrolytes such as potassium and calcium.

A 2016 study evaluated the impact of beetroot juice on recovery after sprints. Twenty athletes were given either beet juice or a placebo for three days. They completed a sprint test on day one and then on day three of taking the supplement. Researchers measured various markers of inflammation, recovery, and performance. Those who received the beet juice had a faster recovery, more strength, and increased performance. Another study showed similar results with beet juice lowering inflammation and soreness.

How to Take Beetroot

There is no specific recommended dosage for beetroot. But, you can add it to your routine in many different ways. Obviously, you can eat whole beets. They taste great roasted or shredded into a salad.

You can also drink beet juice, but watch out for the sugar content because juicing anything concentrates the sugar content. Freeze-dried beets are becoming a popular potato chip alternative, so look for those for a quick portable snack.

Beetroot also comes in powdered form which can easily be added to any smoothie or post-workout shake. The options are endless for how you can harness the power of beets to boost your recovery.

Protein

A tough workout breaks down muscle. When it is broken down, the body must then repair and regrow stronger muscle. But, it needs enough protein in order to initiate this process as muscles are made from amino acids (found in protein). For this reason, in order to help your muscles repair and get stronger, you want to have protein immediately after your workout or at least within 30-minutes. The goal is to have somewhere between 20-30 grams of high quality protein.

How to Take Protein

There are many different ways to meet your post-workout protein goal. Obviously, you can get 20-30 grams of protein from food. This would mean eating around 3-4 ounces of meat, poultry, or fish. You could also drink 24 ounces of milk, eat 3 eggs or a cup of beans. Getting your protein from real food is great when you have plenty of time to prepare a meal after your workout, but let’s get real, a lot of us don’t have the time.

Instead, you may want to rely on protein supplements which are convenient and easy to use. Many come pre-mixed or packaged in individual servings where you can just add water or a liquid of choice.

The thing with protein powders is that there are literally thousands of them on the market made from a variety of different ingredients. Whey, casein, egg, beef, pea, soy, and hemp are just a few options you might come across. So, which do you chose?

First, let’s start with what the research says. Whey protein consistently out performs all other types when it comes to building muscle, helping you lose fat, and for quick and rapid digestion. It has been shown to boost muscle recovery and promote tissue repair. It contains all nine essential amino acids needed for human health.

Casein, the other protein found in milk, also has all nine amino acids. The main difference between casein and whey is that casein is digested more slowly. In the end, research has found that they both can help support muscle recovery and repair, they just go about it slightly differently.

Which should you choose? The answer probably a supplement that contains both. While whey gets to the muscles fast, casein continues to provide amino acids for muscle repair for several hours after your workout.

But, if you are sensitive to lactose, follow a vegan diet, or don’t eat dairy, casein and whey are not good options. They are the two proteins found in milk. Instead you will have to choose one of the plant-based options such as pea, hemp, or soy.

Soy is the only plant-based protein with all nine essential amino acids, so it would probably be the closest to whey or casein. One thing to note, it does contain phytoestrogens, which can mimic the effect of estrogen in the body. It may not be appropriate for people with specific hormone-related illnesses or concerns.

The other types of vegetarian protein options are not complete proteins, they are usually missing or low in at least one amino acid. But, that doesn’t mean they can’t help your muscles recover. A 2015 study found that supplementing with pea protein resulted in as much muscle gain as supplementing with whey, even though pea protein is low in methionine.

The bottom line is you need protein after your workout to promote recovery. Experiment with various types to see which works best for you. The type you choose may depend on your diet restrictions, cost, and personal taste preference.

Omega-3 Fatty Acids

Omega-3 fats are essential fats found in foods like fish, walnuts, and flaxseeds. They can promote recovery by lowering inflammation caused by tough workouts.

A 2014 study supplemented 26 physically fit men with either soy bean oil or tuna oil. The tuna oil contained 560 mg of DHA and 140 mg of EPA. Subjects were evaluated for recovery markers and inflammation after a workout. Those who received the omega-3s recovered faster from exercise, as measured by their heart rate going back to normal quicker.

A 2011 study evaluated the effect of omega-3s on post-exercise soreness. Eleven participants performed bicep curls while taking 3 g of omega-3s or a placebo for 14 days. Signs of inflammation were assessed before and after the workout. Soreness was 15% less in those who received the omega-3 .

How to Take Omega-3s

There are many different options for omega-3 supplements on the market. The primary concern when choosing one is to be sure that it contains both EPA and DHA, the most active forms of omega-3 fats.

Choose a fish oil that is sourced from smaller fish, such as sardines, which is likely less contaminated with heavy metals, like mercury.

Krill oil is another good option because it is well absorbed and also less contaminated. Algal oil is a vegan option for EPA and DHA.

Dosage for omega-3s can range between 1-6 grams of fish oil per day. Experiment with dosage amounts and muscle soreness to see how much you personally need.

Glucosamine

Glucosamine is made from the amino acid glutamine and glucose (or sugar). It is a compound that is essential for joint health and reducing joint pain. Exercise puts stress on the joints. Supplementing with glucosamine can help delay some of the damage and degradation, preventing osteoarthritis.

A 2007 study evaluated the effects of glucosamine on decreasing knee pain and recovery after injury. Participants were given 1500 mg of glucosamine or a placebo for 28 days. Knee pain, flexibility, and swelling were measured during the study period. At day 28, the glucosamine group had improvements in knee flexibility and swelling when compared the placebo group.

How to Take Glucosamine

The recommended dose for glucosamine is 1500 mg per day. Sometimes it is recommended that the dose be split up into 3- 500 mg doses. It should be taken with food. Some glucosamine supplements are paired with chondroitin, which is also beneficial for joint health.

Curcumin

Curcumin is the active ingredient in a popular spice from India called turmeric. It is a powerful anti-inflammatory that can be used to reduce swelling and pain in muscles.

A 2015 study evaluated the use of curcumin on muscle soreness. Seventeen subjects were given either 2.5 grams of curcumin twice a day or a placebo for two days before a single leg jump exercise workout and for three days after. Inflammation markers, performance, and pain were measured. Curcumin significantly reduced pain during the exercise, improved the jump height, and reduced inflammation markers after the exercise.

How to Take Curcumin

Curcumin is found in the spice turmeric, so if you enjoy the flavor you can always add it to your food. There is no standardized dose for turmeric, but most experts recommend anywhere from 500-2000 mg per day. The WHO recommends a dose of 1.4 mg per pound of body weight, which means a 150 pound person would need around 210 mg per day.

Curcumin is fat-soluble and should be taken with food. Additionally, look for supplements that contain piperine (a black pepper extract) which can help increase absorption.

Branch-chain amino acids (BCAAs)

Amino acids are the building blocks of muscles. But, there are certain amino acids, called branch-chain amino acids (BCAAs) that are particularly beneficial for muscle building and recovery. The three BCAAs are leucine, isoleucine, and valine.

BCAAs increase muscle synthesis, reduce perception of fatigue, and decrease post-exercise muscle soreness. BCAAs are used up during exercise, so they must be replenished in order to properly repair muscle.

A 2017 study investigated the effects of BCAA supplements on recovery and muscle damage. Sixteen participants were given either BCAAs or a placebo at a dose of 0.087 g/kg of body weight and a ratio of 2:1:1 of leucine to isoleucine and valine. The participants performed squats at 70% of their one rep max. Those who received the BCAAs had increased strength and reported less muscle soreness when compared to the placebo group.

How to Take BCAAs

BCAAs are available in specialized supplements that can be taken before, during, or after a workout. The recommended dosage is 5-20 grams depending on your body weight and physical activity level. The ratio of leucine to isoleucine and valine should be 2:1:1.

Whey protein is high in BCAAs, so if you take whey you really don’t need a separate product.

Coenzyme Q10

Coenzyme Q10 is an antioxidant that helps reduce inflammation, lower oxidative stress, and prevent fatigue after exercise.

A 2008 study evaluated the effects of 14 days of CoQ10 supplementation on recovery and athletic performance. Subjects were given 100 mg of CoQ10 or a placebo twice a day for 14 days. Subjects who received CoQ10 had less oxidative stress after exercise. They were also able to increase the amount of time they were able to exercise.

How to Take Coenzyme Q10

Dosages for CoQ10 can vary from 50-300 mg per day. Most research on athletic performance and CoQ10 utilizes levels around 300 per day. Since CoQ10 is a natural antioxidant in your body, there is no major danger of toxicity. At very high doses there are reports of headaches and stomach discomfort. Some people report insomnia with CoQ10, so consider taking it in the morning.

Look for a supplement that has the ubiquinol form of CoQ10, which is best absorbed. It should also be taken with a meal.

Glutamine

Glutamine is the most abundant amino acid in the body and makes up 60% of the amino acids found in muscles. During exercise glutamine is significantly depleted. Glutamine supplements may help support a faster recovery and maintain muscle mass. Glutamine also helps muscle cells stay hydrated, important for muscle recovery. A 2011 study found that glutamine helped reduce muscle soreness and prevented strength loss.

How to Take Glutamine

At least 5-10 grams of glutamine should be taken immediately after a workout to support repair of the muscles. Glutamine supplements are frequently paired with creatine supplements and these two compounds work well together to keep muscle cells hydrated.

Citrulline Malate

Citrulline malate is a compound that helps remove ammonia from the body, which can contribute to muscle soreness. It helps the kidneys remove waste products from the body.

A 2010 study investigated the impact of citrulline malate on exercise performance and muscle recovery. Subjects performed two training sessions where they did a bench press. They were given 8 grams citrulline malate before one of the two sessions and a placebo on the other. Those who received the citrulline were able to increase repetitions by 53%. They also had 40% less muscle soreness in the 48 hours following the exercise.

How to Take Citrulline Malate

Recommended dosage for citrulline is 5 to 15 grams per day. You may experience some stomach discomfort at higher dosages, so you can split it up if needed.

The Bottom Line for Recovery

If you are looking to gain muscle or change your physique, you have to take recovery seriously. Recovery is not just about getting enough protein or the right supplements, it is also about actually resting from time to time.

It is not necessary to exercise every day to see progress. Anywhere from 3-6 days a week may be adequate, depending on your goals and schedule. If you have to do something active every day, consider throwing in a few “active recovery” days where you go for a walk or do a yoga class, instead of a tough workout.

Finally, the best thing you can do for recovery is get enough sleep, so aim for 8 hours a night.

Factors Affecting Muscular Strength

I am often asked why one person develops strength and muscle faster than another when he or she is performing the same exercises and following a similar strength training workout program. Many people feel that they must be doing something wrong because they aren’t getting the same results, muscular strength or muscular development as another person. It’s important to realize that there are six primary factors affecting every individual’s ability to achieve strength and muscle development, and we have little or no control over most of them. 

Type of Muscle Fiber

One of the most influential factors is muscle fiber type. We have two basic types of muscle fibers, often referred to as “slow twitch” and “fast twitch.” Slow twitch muscle fibers are best used for cardiovascular (aerobic) activities. They produce small levels of force for long periods of time and thus are better suited for endurance activities. Fast twitch fibers are best used for anaerobic activities. They produce high levels of force for short periods of time and are best suited for power activities such as weightlifting.

Most men and women have an equal combination of both slow twitch and fast twitch fibers. However, some people inherit a high percentage of slow twitch fibers that enhance their performance in endurance activities, such as long distance runners. Most world class marathon runners have a very high amount of slow twitch fibers. World class sprinters or football players, for example, have relatively more fast twitch muscle fibers. Although both fiber types respond positively to strength training workouts, the fast twitch types experience greater increases in muscle size and strength, and thus may obtain greater and/or faster results from a strength training program.

Age

Another factor over which we have little control is age. Studies show that people of all ages can increase their muscle size and strength as a result of a safe and effective strength training program. However, the rate of strength and muscle gain appears to be greater from age 10-20, the years of rapid growth and development. After reaching normal physical maturity, muscular improvements usually don’t come as quickly.

Gender

Gender does not affect the quality of our muscle, but does influence the quantity. Although men’s and women’s muscle tissue are characteristically the same, men generally have more muscle tissue than women do because muscle size is increased by the presence of testosterone, the male sex hormone. The larger the muscles, the stronger the person; this is why most men are stronger than most women.

Limb and Muscle Length

Another strength factor that is naturally determined is limb length. Persons with short limbs tend to be able to lift more weight because of advantageous leverage factors (arms and legs). Similarly, differences in strength development may come about because of variation in muscle length. Some people have long muscles, and some people have short muscles. Persons with relatively long muscles have greater potential for developing size and strength than persons with relatively short muscles.

Point of Tendon Insertion

Muscle strength is also influenced by the point of tendon insertion. For example, let’s say Jim and John both have the same arm and muscle length. However, Jim’s biceps tendon attaches to his forearm farther from his elbow joint than John’s does. This gives Jim a biomechanical advantage: he is able to lift more weight than John in biceps exercises such as the Biceps Curl.

Other Important Factors

All of these factors affect our ability to gain strength and muscle development through training. Keep in mind, however, that the most influential factor in achieving good results is using a very slow, controlled lifting movement and lifting to the point of muscle fatigue.

In addition to using good lifting technique, it is absolutely imperative that you not only train with intensity on a well-balanced program, but also give your muscles enough resting time between training sessions. Overtraining is a common mistake people make; it happens not only when you don’t allow your muscles enough rest, but also when you train with too many sets and exercises for each muscle group.

Another mistake people make is doing the same program over and over again even after they have reached a plateau. Any time you 1) stop gaining strength or muscle size or 2) get bored, it is crucial that you change the program, so that you can go through a whole new phase achieving new results.

We inherit most of these factors affecting strength from our parents, and they have a big impact on our size, strength, and appearance. It is very important that you not become obsessed with trying to look like a world-class body builder—or any other body type that is not your own. We are not all meant to look the same. It is very important that you learn about and accept your own body’s characteristics and type, so you can develop a reasonable program specific to realistic goals and personal interests.

Genetics does clearly play a role in your health and appearance, but they certainly do not determine how often or well you train. Even if you are born with a genetic predisposition to being overweight or weak, the way you live is what will ultimately determine whether you become fit and strong or fat and weak.

Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscle strength, and increases in tendon, bone, and ligament strength. Strength-training has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth. If you understand and accept your body, you will be able to work with it, not against it. Everyone can improve their strength, appearance, and performance level by consistently implementing an effective strength training program.

D-Aspartic Acid Supplements Guide

What is D-Aspartic Acid?

D-Aspartic Acid (D-AA, or DAA) is a type of amino acid, a compound most often used by the body to build proteins. It is one of the two forms aspartic acid is found in. It is also known as DAA and aspartate.

Amino acids generally come in the L and D forms, sometimes called left-handed and right-handed configurations.

This type of amino acid, the right-handed form, helps produce hormones, according to an Italian study. The other form, the left-handed amino acid called L-aspartic acid, helps build proteins according to Healthline.

The “L” form is naturally produced in organic matter, while the “D” form may be found naturally in bacterial cell walls, vertebrates and sometimes plants, according to a study.

One of the hormones D-Aspartic Acid plays a role in regulating is testosterone, the male sex hormone, and it may help improve male fertility according to Examine.com. It also stimulates the release of hormones such as luteinizing hormone, follicle-stimulating hormone, and growth hormone.

Luteinizing hormone helps support the reproductive system, specifically the ovaries in a woman and the testes in a man, according to WebMD. Follicle-stimulating hormone helps women release their eggs, and men create sperm, according to WebMD. Growth hormone, also known as Human Growth Hormone (HGH), helps spur growth in children and adolescents, according to WebMD.

As you can see, D-Aspartic Acid plays a role in the function of a number of hormones related to reproductive health. Because of this, it is often used to support fertility in men. According to Examine.com, the supplement shows promise in aiding fertility in men.

D-Aspartic Acid may build up in the testicles and alleviate a step in testosterone synthesis, resulting in a minor testosterone increase, according to Examine.com.

The most notable effects D-Aspartic Acid has been shown to have on the body involves fertility. Evidence suggests D-Aspartic Acid may increase male fertility, but the evidence is limited. There has been few studies replicating the research.

Uses & Benefits of D-Aspartic Acid

There is a lot of hype around DAA supplements in the health and fitness world, espousing some unfounded benefits. Some of D-Aspartic Acid’s uses are supported by evidence, though overall research is slim. Uses include:

* Testosterone: Most DAA research has been conducted on its effects on testosterone production. In most test subjects, testosterone seems to increase, with infertile men experiencing 30 to 60% increases, according to Examine.com. A study on sperm quality found good DAA supplements can increase testosterone in serum as well. More research is needed, but it looks promising.

* Male fertility: Some research has shown DAA has very notable effects on male fertility. One study found good D-Aspartic Acid supplements given to infertile men at 2.66 grams daily for 90 days resulted in conception for 26.5% of subjects. It also showed a high increase in sperm count, with a 60 to 100 percent increase. Sperm motility was shown to improve, too. Though the few studies conducted on DAA and fertility show consistent results, more research needs to be done to prove its benefits, according to Examine.com.

* Strength: This is a popular use that lacks evidence. Only one small study has been done to explore this use, and it found DAA supplements have no effect on strength. However, this study was only conducted with 20 subjects, which is too small to prove or disprove any effects. Further research is needed.

* Weight gain: There is no evidence to back up this claim, though the one study on it was the same small study which found no evidence for DAA supplements increasing strength. It also found there was no significant impact on body composition, including muscle and weight gains. More research is needed, of course.

How to Take D-Aspartic Acid

D-Aspartic Acid supplements should be taken daily, and doses typically range between 2 to 3 grams, according to Examine.com.

Some studies have cycled DAA supplements, but there is not enough evidence to determine whether it should be cycled or not. Overall, it is best to follow the manufacturer’s instructions.

What to Look for in a Good D-Aspartic Acid Supplement

The best D-Aspartic Acid supplements are pure and have little to no additional ingredients. They also are a good value, offering high quality DAA in a good quantity.

Check the dosage and the quantity per container to make sure you’re getting a good deal.

Many DAA supplements are fairly comparable when it comes to quality, but manufacturers can make a huge difference in effectiveness and purity.