Best Types of Supplements for Bodybuilding

You have been hitting the gym, lifting heavy. You are determined to see some major gains. You want look awesome on the beach and hit that big PR you have been aiming for. Although you are happy with your progress so far, you want more.

And you want it fast, right?

You already dialed in your nutrition with tons of added calories and lots of protein, but now you are looking for the best supplements to take your bodybuilding efforts to the next level.

Here are a few of my favorites for building muscle quickly and helping manage some of the aches and pains that come with lifting heavy.

Useful Supplements for Bodybuilders

Whey Protein

For muscle building and improving body composition, whey consistently out performs any other type of protein powder available. Whey is one of the two proteins found in milk (the other is casein). When cheese is made, whey is the liquid left over. Whey is a complete protein containing all nine essential amino acids needed for health and muscle building. It is also easily and quickly absorbed, ensuring all the protein you take in is being used by your body as needed.

But, whey protein doesn’t just contain random amino acids, it is high in a specific amino acid called leucine that actively promotes muscle growth by stimulating the release of muscle building hormones. A comprehensive literature review of all the research on body composition and whey protein found that the addition of whey protein helps with overall weight loss, fat loss, and promotes an increase in lean body mass. The effects were particularly significant when whey protein was combined with resistance exercise. The bottom line is adding whey to your day can help you build muscle and get lean.

How to Take Whey Protein

There are a few kinds of whey protein found on the market. The three main types are concentrate, isolate, and hydrolysate. The difference between them has to do with how they have been processed. The more processed they are, the more expensive they are.

Whey concentrate is the least processed and is about 80% protein. The other 20% is fat and lactose, or milk sugar. This makes it taste better than the other two and is the cheapest. If you are just starting out with protein powders or are sensitive to taste, this may be a good option. But, it would not be ideal for those with lactose intolerance.

Whey isolate has less lactose and fat when compared to concentrate and is slightly more processed. It is the “middle” choice between concentrate and hydrolysate. It might not be appropriate for those very sensitive to lactose.

Whey hydrolysate is the most beneficial for gaining muscle because it is the best absorbed and may also increase insulin levels when consumed, leading to muscle building. But, hydrolysate will be more expensive than the other two choices and may need a little “doctoring up” to taste good.

No matter which type you choose, whey is most effective when consumed either before or after a workout when the body is actively building new muscle. Look for a supplement that contains around 20-30 grams of whey protein per serving for a post-workout drink.

Just to note, if you are trying to lose body fat, drinking a huge amount of whey protein isn’t going to miraculously help you drop those extra pounds. You still need to exercise and eat a balanced diet. Calories are still calories, even if it comes from protein, so be aware of how many you are consuming.

Caffeine

Caffeine has been extensively studied for its ability to boost performance for endurance training and high-intensity exercises. It is very beneficial for aerobic exercise, but since bodybuilding is anaerobic, the research results for caffeine are mixed.

A 2009 study evaluated caffeine use in collegiate football players during an anaerobic weight lifting activity. The athletes took a caffeine dose of 5 mg/kg of body weight or a placebo and completed three anaerobic exercises 60 minutes later. Perceived exertion, heart rate, and blood pressure were measured. Fifty nine percent of the participants who received caffeine saw improved performance in a bench press and a 40-yard dash. There was no difference in perceived exertion, heart rate, or blood pressure (5).

Another study took a look at the impact of caffeine on a one-rep max exercise. Twenty two participants took 6 mg/kg of caffeine or a placebo one hour before exercise. They then completed a one repetition max bench and leg press. There was no effect of caffeine on muscle strength or endurance when compared to the placebo. The perceived effort was also the same for both groups. Based on this study, researchers concluded that caffeine does not increase strength or endurance for weight training. Meanwhile, another study showed the exact opposite result with weight training and caffeine. The caffeine group was stronger than the placebo group.

How to Take Caffeine

The results for the impact of caffeine on bodybuilding and strength gains remain mixed. This is probably a case of individual variation and how each person reacts to caffeine. Some people are able to drink a cup of coffee before bed with no side effects, whereas others feel jittery with only a cup or less. So, whether you choose to use caffeine to boost your endurance is related to how well you tolerate it and if you see a difference in your workouts.

If you want to try caffeine, the recommended dose is 150-300 mg about 30-60 minutes before your workout. That is the equivalent of 2-3 cups of coffee. Start at the lower end to see how you react. If you get jittery, anxious, or your heart starts racing then back off. With caffeine, more is not better. Too much caffeine can raise your heart rate and decrease your performance.

Creatine Monohydrate

Creatine is a popular muscle building supplement with a ton of research (over 500 studies) to back up its use and safety. It can increase muscle and strength gain from a workout by about 5-15%. It works by boosting the availability of creatine and phosophocreatine in the muscles to help maintain energy during weight training. Research has found that taking 20 grams of creatine for only 5 days can increase creatine stores in the muscles by up to 30% and phosphocreatine by up to 40%. This means it acts quickly.. It also helps speed up recovery after a workout.

How to Take Creatine Monohydrate

The recommended dose for creatine is 20 grams per day for the first week, then 5 grams thereafter for maintenance. Be aware that when you first start to take creatine, you may see the number on the scale go up. This is because in order for creatine to enter the cells, it needs to hold on to water. The increased water in the cells may cause a 2-4 pound weight gain.

Branch-Chain Amino Acids

Amino acids are the building blocks of protein and therefore the building blocks of muscle. There are three specific amino acids, referred to as the branched-chain amino acids (BCAAs) that are particularly beneficial for weight lifting and muscle building. These BCAAs are leucine, isoleucine, and valine. When taken during or after a workout they have been shown to increase muscle synthesis, reduce soreness, and improve endurance.

A 2010 study examined the impact of BCAA supplementation on muscle soreness after a squat workout in 12 female participants. The participants drank 100 mg/kg of body weight of BCAA or a dextrin solution before completing seven sets of 20 squats each. The muscle soreness peaked on days two and three, but the level of soreness was significantly less in the BCAA group. The BCAA group also maintained leg strength, when compared to the placebo group. Researchers concluded that BCAA may help mitigate some muscle damage and soreness that occurs after strength training exercises.

How to Take BCAAs

The ideal dose for BCAAs is 3-6 grams before or during exercise. The ratio of BCAAs in a supplement matters also. It should be about two parts leucine to one part isoleucine and valine. One thing to note, if you don’t want to take multiple supplements, is that whey protein is high in leucine and also contains the other BCAAs. For most people, using a whey protein supplement and eating a high protein diet, provides the BCAAs needed for muscle building.

Nitric Oxide Boosters

Nitric oxide (NO) is a substance produced by almost every cell in the body that acts as a vasodilator, relaxing the blood vessels. This helps it increase blood flow to various tissues and muscles. There are many several types of supplements and foods that help boost the production of NO, used to treat a variety of health conditions, but that can also help with strength exercise.

A popular NO-boosting supplement is called L-citrulline or citrulline malate. It has been shown to decrease muscle soreness by boosting NO production. A 2010 study gave participants 8 grams of citrulline malate or a placebo before doing a bench press. Those who received the citrulline were able to perform almost 53% more repetitions when compared to a placebo group. They also reported 40% less muscle soreness 24-48 hours after the session.

How to Take Nitric Oxide Boosters

There are many supplements and foods that help boost NO. As mentioned above, citrulline is a popular supplement that has been shown to improve output during workouts and reduce muscle soreness. Citrulline comes in two forms: L-citrulline and citrulline malate. Citrulline malate is combined with malic acid and is the type most commonly used in research. The dose for L-citrulline, since it is more concentrated, is 5 mg and for citrulline malate is about 8 mg.

There are also several foods that are able to boost NO, particularly those that contain nitrate and flavonoids. Nitrate is found beets, pomegranate, and dark green leafy vegetables. The nitrate in these foods is able to be converted to NO. Flavonoids, an antioxidant found in fruits and veggies, can also boost NO. For the biggest benefit and NO boost, consider adding beet or pomegranate extract, powder, or juice to your pre-workout routine.

Omega-3 Fats

Omeag-3 fats are essential fats for human nutrition, meaning they must come from the diet. The three omega-3s, EPA, DHA, and ALA have been extensively researched for their anti-inflammatory and disease-preventing benefits. EPA and DHA are found primarily in fish. ALA is the plant-based form of omega-3s and is found flaxseeds, chia seeds, and walnuts. The body has to convert ALA into the active omega-3s, so although it is beneficial, the poor conversion rate makes it less effective.

The biggest benefit of omega-3s for body builders has to do with exercise recovery and reducing soreness after workouts. The muscle soreness you feel after a tough workout is inflammation and omega-3s are powerful anti-inflammatories.

A 2009 study evaluated the use of omega-3s on perceived pain after a workout. Subjects received either 1.8 grams per day of omega-3s or a placebo for two days after completing leg exercises. Subjects who received omega-3s reported significantly lower perceived pain and improved range of motion at 48 hours after the exercise.

How to take Omega-3s

There are many different options on the market for omega-3 supplements. The best ones are those that contain DHA and EPA, since those are the active forms of the fat. If you are not vegan or vegetarian, you can take a fish oil supplement to meet your omega-3 needs. Be sure to choose a quality supplement that does not contain mercury.

Krill oil is another option as it tends to be less contaminated and resists oxidation better than other fish oils. Algal oil is made from algae that the fish eat, therefore it is the original source of DHA and EPA. It is also considered vegan or vegetarian and is less contaminated with toxins, making it a great choice.

No matter which you choose, the recommended dose is 3-6 grams per day of omega-3s if you are actively training to prevent inflammation and promote faster recovery.

Beta-alanine

Beta-alanine is an amino acid, although it is a non-essential one. This means that the body can make the beta-alanine it needs from other amino acids. So why take a beta-alanine supplement? Well, beta-alanine as the ability to help control lactic acid and other acidic compounds that are formed during workouts. Acid build up in the muscles is what leads to fatigue and muscle failure.

Beta-alanine reduces muscle acid by increasing levels of a compound called carnosine, responsible for modulating acid build-up. Supplementation with 2-6 mg of beta-alanine can increase carnosine concentrations by 20-80%. Taking a carnosine supplement alone, surprisingly does not increase carnosine in the muscles.

Taking a beta-alanine supplement can also help delay fatigue during workouts. A 2009 study of football players evaluated supplementation with beta-alanine prior to and during training. Those who received the supplement had higher training volumes and lower fatigue when compared to those who received a placebo.

How to Take Beta-alanine

The recommended dose for beta-alanine is 4-6 grams per day. It needs to be taken consistently to raise muscle carnosine, so just taking a supplement occasionally won’t help. Many pre-workout formulations contain beta-alanine, but unless you are going to take it every day, it is probably not worth it.

Glutamine

Glutamine is another non-essential amino acid. It is the most common amino acid in the muscles, making up about 61% of muscle tissue. During intense training, glutamine becomes depleted, which is why it is so important to eat protein after a workout. You don’t want to lose this important amino acid and lose muscle. Glutamine is particularly important in the “cutting” phase of training as it can help you lose body fat while protecting lean muscle. It can also boost your immune system, preventing illness.

Glutamine also helps with recovery. It is able to clear high levels of ammonia from the body that are created during exercise. This can mean that body will recover faster and promotes detoxifications after a tough bodybuilding session.

How to Take Glutamine

The recommended dose of glutamine is 10 grams post-workout to prevent soreness, promote glutamine repletion, and protect muscles. You will want to continue to take glutamine for 5 days post workout (or eat glutamine-rich foods) as it takes that long to recover from a tough session. Glutamine is also found in bone broth and gelatin, so you may consider adding those to your diet as well.

Supplements and Bodybuilding

There are so many supplement options out there claiming to help you gain muscle and improve your recovery time, but it is always best to proceed with caution. Yes, certain supplements can be a helpful part of your muscle gain program, but you always start slowly when introducing them to you daily regimen.

There is little research about how some of these supplements interact with each other. So, tread carefully, picking one or two to try and seeing how your body reacts. If you are concerned, ask your doctor or dietitian what is best for you.

With dedicated effort at the gym, a dialed-in diet, and a few tailored supplements, you will definitely see those gains you are working hard for.

Best Types of Supplements for an Energy Boost

Exhaustion can strike anyone at any time. While fatigue is a side effect of many medical conditions, it’s also an ever-increasing side effect of modern life.

There are many reasons why someone may have low energy including:

* Inadequate amounts of quality sleep

* Diet that doesn’t provide what your body needs

* Emotional or psychological stress

* Anemia

* Thyroid problems

* Bacterial or viral illness

Low energy presents itself in different ways. You may have a hard time completing physical activities like workouts or your job. Your brain doesn’t function as efficiently so it’s easier to make mistakes or harder to remember things. Mood can also be affected by fatigue.

Understanding why you’re tired is of utmost importance to your long-term health. It can also help you choose the right supplements. Supplements can help boost energy temporarily or even correct an underlying reason for fatigue.

There are many types of supplements that can help improve energy. The ones listed here fall into three categories – adaptogens, cellular energy supporters, and nitric oxide boosters.

Adaptogens help the body adapt to stress. While there aren’t many well designed clinical studies to support their use yet, we can acknowledge that they’ve been used by humans for thousands of years for a wide range of ailments including fatigue. Limitations in western science doesn’t necessarily mean that adaptogens are not potent, useful remedies when used with care and common sense. It just means we’re still trying to figure out how they work and for whom.

Cellular energy supporters supply the cells with what they need to produce energy. What goes on within the mitochondria of a cell to produce energy is impressive and requires an adequate supply of many compounds. If one compound isn’t available, the process slows or stops. Taking certain supplements can provide the cells what they need to make energy which is used by your muscles and organs.

Nitric oxide boosters stimulate nitric oxide production in the body. Nitric oxide, or NO, is a vasodilator and helps with energy levels by increasing blood flow. While studies tend to focus on exercise performance, you don’t have to be an athlete to benefit from them.

American or Asian Ginseng

American ginseng (Panax quinquefolius) and Asian ginseng (panax ginseng) are adaptogenic herbs that may be useful in treating fatigue, cognitive functioning and memory.

The World Health Organization (WHO) supports the use of Asian ginseng as “a prophylactic and restorative agent for enhancement of mental and physical capacities, in cases of weakness, exhaustion, tiredness, and loss of concentration, and during convalescence”.

The two types of ginseng are similar but have different amounts of ginsenosides, the compound believed to give them some of their benefits. This could be why they have slightly different effects in studies. Nevertheless, both types are considered effective in helping to reduce fatigue and improve mental performance.

In one study of 52 healthy people between the ages of 40 and 60, those who received 200 mg of American ginseng had notable improvements in their working memory.

Asian ginseng showed a significant effect on self-reported fatigue in a study of 90 adults who experienced chronic fatigue.

How to use American or Asian ginseng:

It’s suspected that long term, continued use of ginseng can reduce its effects. It’s recommended that daily supplement use be limited to a three-month period.

American and Asian ginseng is generally considered safe but not recommended for people who are pregnant or nursing, or who have high blood pressure.

Suggested dosage:

* Tincture 1:5 (g/ml): 5-10 ml

* Standardized extract (4% total ginsenosides): 100 mg twice daily

Eleuthero

Eleuthero (Eleutherococcus senticosus), while not technically ginseng, is often referred to as “Siberian ginseng”. Despite the nickname, it is a completely different herb. Like ginseng though, eleuthero is an adaptogenic herb that has been traditionally used to combat physical, emotional and mental fatigue.

Eleuthero is one of the top five adaptogens used by Western herbalists. While more well-designed clinical studies are needed, there is evidence suggesting it may exert anti-fatigue, anti-stress, immuno-enhancing, and anti-depressive effects.

For example, a 2004 study of adults with chronic fatigue showed that eleuthero was effective in reducing subjective feelings of fatigue in those with moderate cases. Those with more severe cases of fatigue, however, did not see such benefits.

Another study examined the herb’s effect on athletic performance. Supplementing with eleuthero twice daily for 8 days in a small study helped improve the stamina and endurance of athletes by as much as 23%.

How to use eleuthero:

It is advised to limit eleuthero use to 1-3 months followed by a 2-month break.

Eleuthero is not recommended for people who are pregnant or nursing, or who have high blood pressure.

Suggested dosage:

* Tincture of a 1:5 (g/ml) standardized preparation: 10-20 ml, 1-3 times daily

* Dry extract: 100-200 mg, 3 times daily

Maca

Maca is an adaptogen that is considered a food. Commonly available as a powder, it has an earthy flavor which people like to mix into smoothies, coffee, or even baked goods. There are a few different varieties including black, yellow and red maca. Native to the Peruvian Andes, it has been used there for thousands of years to enhance stamina, energy, and even libido.

It’s believed that its effects are due to several compounds found in maca including glucosinolates and “macamides”, a new compound discovered in maca.

So, what does maca do? Clinical trials have shown that maca has a beneficial effect on mood and can reduce feelings of anxiety. In this way, it’s considered an “energizer”.

It may also increase physical performance. This was demonstrated in a study where cyclists’ trial times were significantly improved after 14 days of maca extract supplementation.

A review of studies examining the influence of maca on sexual function revealed that both men and women reported greater feelings of desire of well-being, something that can certainly suffer when feeling fatigued. For this purpose, black maca may be the most effective type.

How to use maca:

Maca powder can be incorporated into beverages and baked goods. It may also be part of a supplement blend or as an extract, in which case it is suggested to follow the directions on the supplement label.

There are no known levels of toxicity (there is not enough research yet) but studies show that doses of 3g/day is well tolerated.

Vitamin B12

B12 (also called cobalamin) is a vitamin that is very important but cannot be made by your body. It must be consumed through food, fortified food, or supplements. The best food sources are clams and beef liver, but other meats and fish contain some as well. It is water soluble so it doesn’t remain in your body and must keep being replenished.

B12 is needed for a wide variety of functions in the body including healthy red blood cell formation and energy production. Symptoms of B12 deficiency include fatigue, weakness, and changes in cognitive function.

While it is believed that most people get adequate amounts of B12 through diet, the following factors can put someone at risk for deficiency:

* Vegan or vegetarian diet

* Advanced age

* Use of proton-pump inhibitors (Prilosec, Nexium, Prevacid, etc)

* Gastrointestinal disorders or surgery

* Pregnant or lactating

Recent research suggests, however, that the prevalence of deficiency due to absorption or metabolic issues might actually be underestimated. The role of genes is being studied with regards to how B12 is metabolized in individuals. Several gene variations have been identified that determine whether or not someone can actually absorb and utilize the B12 they consume.

How to use B12:

B12 supplements are available in many multivitamins, and in pill, spray, or gel form. It can also be administered as a shot (usually by a doctor). It is considered very safe so no upper limit has been set for its use.

CoQ10

CoQ10 (also known as Coenzyme Q10 or ubiquinone) is a nutrient that has long been considered a go-to supplement for energy. This is because it is directly involved in the production of energy within cells. All cells require adequate amounts of CoQ10 to make energy, and when not enough is available, energy production is decreased.

Additionally, CoQ10 is a very effective antioxidant and reduces oxidative damage in the body. This helps protect brain and muscle cells which are also linked to energy levels.

Risk factors for CoQ10 deficiency include:

* Deficiency in vitamin B6

* Genetic variations in CoQ10 synthesis or utilization

* Increased demand due to disease

* Oxidative stress

* Use of statin drugs

It’s been found in studies that people with chronic fatigue and fibromyalgia had very low levels of CoQ10 compared with controls.

Like B12, deficiencies are often caused by genes. Since we don’t know that much about the human genome yet, we don’t know all of the primary genetic causes of suboptimal CoQ10 levels or how they interact with outside factors.

Supplementing with CoQ10 has shown to be beneficial for those experiencing fatigue due to diseases. Some studies show that it can also improve exercise performance, but findings aren’t yet consistent, and more research is needed in this area.

How to use CoQ10:

Unfortunately, CoQ10 supplements are not easily absorbed. How well tissues absorb it may depend on how deficient they are to begin with. There is no set recommendation for supplementation, but studies have shown it to be safe up to 1200 mg/day.

Magnesium

Volumes can be written on the hundreds of roles magnesium plays in the body. Its importance cannot be overstated. Magnesium is involved in energy production, sleep regulation, and reducing oxidative damage.

Although magnesium is widely available in many foods, deficiency is quite common. Among those at risk of deficiency include people who are older, eat a nutrient poor diet, have type 2 diabetes, gastrointestinal disorders, are under physical or emotional stress, or consume a lot of alcohol.

Magnesium is an important mineral to consider for fatigue since it is involved in the proper production of cellular energy in mitochondria.

People who are sleep deprived have also been found to have lower levels of magnesium. A study was conducted to see if magnesium supplementation helped exercise performance in sleep deprived subjects and researchers did find that supplementing with 100 mg of magnesium per day for a month improved physical performance.

Speaking of sleep deprivation, magnesium has been shown in animal studies to produce melatonin, a hormone that helps promote better quality sleep. This can be of real benefit to those who make an effort to get more sleep but find themselves waking frequently or feeling unrested.

We know that stress is exhausting. We also know that people who experience chronic stress have lower levels of intracellular magnesium. What we don’t know is whether the stress depletes magnesium stores or if having low magnesium causes feelings of stress. Either way, supplementation can be beneficial in managing the physical manifestations of stress.

How to take magnesium:

The Food and Nutrition Board at the Institute of Medicine of the National Academies suggests that magnesium from supplements and dietary intake should not exceed 350 mg while at the same setting an RDA for some populations above this. Magnesium is considered very safe and has been shown to be safe even at higher doses. Like any supplement, if you have any questions or concerns it is best to ask your doctor.

Magnesium is available in many forms with varying degrees of absorbability. Among the best absorbed forms are magnesium gluconate, citrate, and aspartate.

L-Arginine

L-Arginine is one of the 20 amino acids used by humans to build proteins. The proteins made by amino acids make up all sorts of things like muscle tissue, cells, hormones, enzymes, even bones and blood.

This amino acid converts to nitric oxide (NO) in the body, a compound that helps blood vessels dilate. This may help improve energy levels because in theory, more vasodilation means more oxygenated blood getting to tissues and therefore more energy.

Some studies do suggest that arginine may have an anti-fatigue effect, while others report that these effects depend on who is taking it. For example, researchers have observed that supplementation lead to a higher tolerance to aerobic and anaerobic exercise in moderately trained people but did not have the same effect for those who were already highly trained.

Yet others surmise that the energy boost associated with arginine could be due to it being a potent antioxidant that prevents oxidative damage within the muscle.

Arginine is also important in the production of creatine, a compound that is stored in your muscles and supplies them with energy.

How to use L-arginine:

A wide range of doses have been used in studies. Taking up to 9 grams per day is likely safe for a period of several weeks. Side effects include GI discomfort and lower blood pressure.

Those who have asthma or allergies, cirrhosis, herpes, low blood pressure, have had a recent heart attack, who are planning a surgery, or are on any medications should ask a doctor about any interactions.

L-Citrulline

Like arginine, L-citrulline is an amino acid that is involved in the production of nitric oxide (NO) and is used to boost energy.

Citrulline helps the body produce arginine as well as creatine. Citrulline’s beneficial effects on exercise performance are theorized by some to be due to its ability to produce arginine. Interestingly, however, some research suggests that citrulline may be more effective as an exercising-enhancing supplement than arginine.

Another way citrulline might help combat fatigue is through its ability to protect against the harmful effects of the acids and ammonia that your body naturally produces. In other words, it may help with the body’s acid-base balance.

Besides actually improving exercise performance, citrulline has also been shown to improve subjective feelings of fatigue and improve memory after exercise.

How to use L-citrulline:

There is no set recommendation for citrulline supplementation, but 9 grams of citrulline for 1 day or 6 grams per day for up to 16 days were the amounts used in studies.

Beetroot

Yes, beets! Beets usually get credit for being “healthy” but they are also great for energy, especially in juiced, gelled or powdered form. Like the amino acids described above, beetroot helps the body produce nitric oxide.

In addition, beetroot contain high levels of betalains, the bioactive pigments that make beets either bright red or bright yellow-orange. The betalains present in beets as well as the polyphenols resveratrol and quercetin, are excellent antioxidants.

Supplementing with beetroot has shown to increase energy in studies involving exercise tolerance. For example, 15 males were given either 70 ml of either beetroot juice or placebo. Those who received the juice performed better in an intense cycling exercise. Even though the subjects performed better, this study didn’t find any difference in their levels of fatigue during or after the exercise.

The results of a different study, however, did show that not only was exercise performance improved, but fatigue was decreased when the beetroot supplement was taken from an already increased metabolic state (after the participants had already started exercising).

How to take beetroot:

Beetroot can be eaten as part of a normal diet, juiced, or taken in powder, pill or gel form. Due to the pigments that naturally present in beets, they can make your urine or stool red. This is normal and nothing to be concerned about.

Improving energy levels through lifestyle

Supplements can help improve energy levels during times of fatigue and stress. It’s important to remember, though, that fatigue is your body’s way of saying it needs to recharge. For some this may mean something as simple as a nap, for others it is a complete lifestyle overhaul.

After ruling out underlying health problems that may be contributing to lack of energy, the following lifestyle habits can help keep your mind and body working at its best:

* Try to get more sleep

* Drink plenty of water

* Get fresh air

* Eat the food that works best with your body

* Engage in moderate exercise

* Interact with people often

* Do things that make you happy whenever possible

Best Types of Supplements That Help You Get Stronger

While weight loss may be a goal for many, some of you may want to gain some weight. Not just any weight though, but strength gains. Sure, you can add some extra protein in your diet or change up your training at the gym. However, if these lifestyle changes are not having any impact on your strength, then you may need extra support.

In this case, a supplement may be just the thing to help you reach your strength gain goals.

Now when you think of strength supplements, anabolic steroids may pop into your mind. However, when used to increase muscle and performance the potential side effects produce more harm than good. Instead, there are many natural supplements out there that can help you increase strength safely and effectively.

And if you are thinking that such supplements are just for bodybuilders, then think again. That’s because muscle strength gains can benefit anyone trying to be their healthiest.

Maintaining muscle strength, especially as you age, is important for reducing injury, preventing falls, and improving all-around mobility. Also, training to strengthen muscles can also help you strengthen your bones, control blood glucose levels, maintain a healthy weight, reduce joint pain, and improve heart health risk factors like blood cholesterol.

Let’s look at some of the latest and best natural supplements for strength gains. When you add these supplements as part of a balanced, healthy diet and exercise program, you can improve your chances of meeting your ultimate health and fitness goals.

Just be sure to let your healthcare provider know before adding any new supplement to your daily regimen.

Creatine monohydrate

If you’re into fitness, I’m sure you’ve heard of creatine. However, you may not be completely aware of what this supplement is and what it does.

Creatine is a compound found naturally in muscle cells as well as in foods like beef, pork, and fish. The supplemental form of creatine, called creatine monohydrate, is often used to increase muscle performance during high-intensity, short-duration resistance exercises like strength training. It is found to be relatively safe for most people, with the most common side effect being water retention in the early stages of use.

Research shows that using creatine monohydrate supplementation during resistance training can increase lean tissue mass as well as upper and lower body strength in older adults. This supplement could also enhance energy stores, protein synthesis, and could possibly reduce inflammation and oxidative stress.

Other research shows that creatine supplements can also help young athletes increase maximal strength, which is the maximum force a muscle is able to exert in a single voluntary contraction. Results of this study show that short-term supplementation of creatine may assist with enhancing efficiency and strength development.

A 2018 study on a similar age group of young adults looked at creatine supplementation on eight weeks of resistance training. Study results show that those young males provided 0.07 g/kg/day creatine supplementation during the resistance training showed increases in muscular strength in as little as two weeks.

Also, strength gains were significantly greater in four of six exercises completed during training in the creatine group versus placebo. There was some muscle damage, but researchers suggest that this is due to the greater training intensity enabled by the supplement. As well, this muscle damage may lead to greater protein turnover and enhanced muscle adaptation.

The position of the International Society of Sports Nutrition (ISSN) is that creatine supplementation “is the most effective ergogenic nutritional supplement” that athletes can use to help increase “high-intensity exercise capacity and lean body mass during training.”

The ISSN also reports that creatine supplementation has not been shown to have any detrimental effects on healthy individuals who could benefit from the supplement.

Research shows an effective dose of creatine to be 0.3 g/kg/day for 5 to 7 days and then maintenance dosing of 0.03 g/kg/day for 4 to 6 weeks. Also, the ISSN reports that 0.3 – 0.8 g/kg/day equivalent to 21–56 g/day for a 70 kg individual has not been shown to have any clinically significant or adverse effects in clinical populations.

Research suggests not using creatine monohydrate with other supplements or at higher doses than those suggested since it could increase risk of liver and renal health issues. Be sure to ask your doctor before starting this supplement to be sure you take the safest dose for you.

Whey protein

Protein supplements are a well-known complement to any healthy lifestyle regimen, especially if you are a busy individual that needs convenient portable nutrition.

Although there are many kinds of protein supplements out there, whey protein is perhaps the most common. Whey protein is one of the main proteins found in dairy products and is a good source of the essential amino acids that the body needs to function.

Whey is found as a supplement in its powdered form and can be added to milk, water, or yogurt to make smoothies as well as to any soft foods to add protein. The benefits of whey protein in helping strength gains range from performance to recovery.

For example, a study of preconditioned older women found that whey protein supplementation helped promote increases in skeletal muscle mass, muscular strength, and overall functional capacity as compared to placebo. This study had the whey protein group ingest 35 grams whey protein daily for twelve weeks while performing resistance training for three days a week. Another similar study confirmed these results in a similar group of older women.

Furthermore, a study of college-aged males looked at the impact of whey protein supplementation on extreme volume resistance training. The young men performed six weeks of high-volume resistance training and consumed 25 grams of whey protein a day. Study results suggest that whey protein supplementation may be used to improve body composition during high-volume resistance training.

When it comes to recovery, research shows that whey protein can improve maximal strength, repetitions to failure, and peak power.

It has also been shown to improve acute recovery of exercise performance after a strenuous resistance training workout. Also, whey protein supplementation yields small to medium positive effects on restoring contractile function compared to placebo.

As far as timing, research experts recommend consuming whey protein post-training and post-competition within a 60-minute time frame for best recovery results.

Branched Chain Amino Acids (BCAAs)

Another strength gain supplement that can be found in powdered form, or capsule, is branched-chain amino acids (BCAAs). BCAAs are essential amino acids such as L-isoleucine, L-leucine, and L-valine that cannot be made in the human body and therefore must be consumed in the diet.

These proteins are found in red meat, poultry, and dairy products in the omnivore diet and intake of them has been linked to increased heart disease and type 2 diabetes risk. However, it is suggested that this risk is not directly linked to BCAA intake, but to the low fiber intake of some individuals found to ingest high levels of BCAA in their dietary pattern. Therefore, individuals with a balanced diet full of fiber-rich fruits and vegetables, along with the protein, would likely benefit most from BCAA intake.

Research shows that ingestion of BCAAs can stimulate myofibrillar muscle protein synthesis. This finding suggests that the supplement could help those performing resistance exercises improve muscle recovery. This improved muscle recovery is vital to optimal overall strength performance and gains.

Other research shows that BCAAs improved low muscle strength in patients with chronic liver disease and improved small-to-moderate levels of exercise-induced muscle damage in healthy individuals.

In a study of those with hepatocellular carcinoma, BCAA supplementation was found to be generally safe without serious adverse side effects. Therefore, BCAAs are thought to be generally safe in healthy adults as well in recommended doses.

Although more current dosage requirements have not been determined yet for the mix of the three BCAAs, 2006 findings show that up to 65 milligrams per pound of body weight should be safe.

However, it is recommended that you speak with a qualified healthcare provider first before starting this supplement to ensure you take a safe dose.

Beta-Alanine

Another amino acid containing supplement for strength gains is beta-alanine. This compound is a non-essential amino acid made in the liver and found in animal meat products like beef, pork, and chicken.

The benefits of this amino acid on muscle health is thought to stem from its role as a limiting factor on carnosine synthesis. Without beta-alanine, carnosine would not be able to increase muscular carnosine reserves.

This is important because carnosine enhances muscle excitation-contraction. Research shows that five weeks of 6.4 grams a day of beta-alanine produced increases in power output for loads equal to and increases in kilograms lifted at 1 repetition maximum, power outputs gained at maximum power, and the number of sets executed.

Besides increasing power during strength training, beta-alanine has also shown the ability to improve power in cardiovascular exercises. One study shows that beta-alanine supplementation can reduce 10-kilometer running time and lower lactate concentration in physically active adults as compared to placebo. The runners receiving the beta-alanine consumed about 5 grams of beta-alanine a day with 1 gram of resistant starch.

This study reveals the ability of beta-alanine to increase power in such individuals since a high blood lactate is what leads to athletes “hitting the wall” of their workout. Beta-alanine can therefore help extend the ability of athletes to work out before hitting that threshold.

The International Society of Sports Nutrition (ISSN) reports that beta-alanine is generally safe in healthy populations at recommended doses. The only side effect noted was tingling which can be lessened by using divided smaller doses or using a sustained-release formula. They also recommend that supplementation of four to six grams of beta-alanine a day for two to four weeks was found to improve exercise performance.

More research is needed to see if the strength and performance benefits extend beyond 25 minutes of exercise.

Glutamine

This amino acid is the most abundant amino acid in the body and plays a variety of important roles in metabolic health. Glutamine levels in the body tend to drop during critical illness and after surgery, which suggests that this amino acid may play a role in preventing illness and injury.

It is thought that this role stems from glutamine’s role in antioxidant defenses as well as its role in nitrogen transport throughout the body. Taking these roles in mind, it makes sense that athletes tend to use glutamine to help reduce the breakdown of muscle and improve protein metabolism, which can enhance strength gains.

A 2015 study looked at the impact of L-glutamine supplementation on the muscles of healthy participants after eccentric exercise. This type of exercise is defined as the motion of a muscle lengthening under a load. Study results show that L-glutamine supplementation helped produce faster recovery of peak torque of the knee extensor muscles and reduced muscle soreness after eccentric exercise.

Researchers suggest though that this recovery of muscle force may be greater in men than women.

Another study looked at the impact of a supplement blend containing L-glutamine on postoperative recovery of quadriceps muscle strength in those who underwent total knee arthroplasty (TKA). Study results show that a combination β-hydroxy-β-methyl butyrate, L-arginine, and L-glutamine supplement could suppress the loss of muscle strength after TKA.

It is also suggested that adding in nutrition and exercise to this post-surgery regimen may help patients to maintain quadriceps strength.

Finally, a 2018 study looked at the effect of leucine or leucine and glutamine supplementation on recovery after eccentric exercise. Study results show that both supplement groups improved the rate of recovery compared to placebo. Researchers suggest that short-term intakes of 20 to 30 grams of L-glutamine seem to be tolerated in healthy human adults without serious adverse effects.

Caffeine

We’re all familiar with caffeine from popular pick-me-ups like coffee and energy drinks. However, caffeine may also help with strength gains. Caffeine is a bitter substance found in many food and drink items like coffee beans, kola nuts used to make cola drinks, tea leaves, and cacao pods used to make chocolate.

Caffeine is best known for its energy-boosting properties, which comes from its ability to stimulate the central nervous system.

This stimulant supplement is relatively safe for most people in doses typically found in commercial food and drink products. It’s recommended that healthy adults consume no more than 400 milligrams of caffeine a day to prevent adverse effects like restlessness, anxiety, or insomnia, for example.

Certain groups of people like pregnant women, children, and those with mental illness should limit or avoid caffeine intake to reduce risk of harmful health effects.

If you’re a healthy adult, and not in the at-risk group, then caffeine could help you improve muscle health and in turn help improve strength gains. A 2018 meta-analysis of studies showed that caffeine ingestion improved strength and power of upper body muscles. These findings are from studies on men however, so more research must be done to confirm the same results in women.

Fish Oil

You may have heard of fish oil as a healthy fat beneficial for heart health. However, this supplement could also help improve strength gains.

Fish oil is typically sold as a blend of two long-chain omega-3 fatty acids known as eicosapentaenoic (EPA) and or docosahexaenoic (DHA).

Research shows that fish oil supplementation could help improve protein synthesis and increase muscle volume in older adults. These findings suggest that fish oil could help preserve lean muscle mass in this population that is vulnerable to loss of such muscle with aging. In turn, it could help improve health outcomes and mobility in this population.

These benefits also stem to athletes and other active individuals too. A 2018 study looked at the impact of fish oil supplementation on the muscle health of professional Rugby players during pre-season training. Over five weeks, the athletes took a protein-based supplement daily containing 1546 milligrams of omega-3 fatty acids of which there was 551 milligrams each of DHA and EPA.

Study results show that this type of supplement helped reduce lower body muscle soreness and better maintenance of explosive power as compared to baseline.

Side effects of fish oil are usually mild such as bad breath, unpleasant taste, nausea, heartburn, or diarrhea. Those who take blood clotting medicines should avoid fish oil, and it’s unclear whether those with seafood allergies can safely consume fish oil supplements. Therefore, it’s better safe than sorry, so avoid this supplement if you are allergic to fish or seafood.

Summary

No matter what your age or health goals, strength gains in your muscle mass can benefit your overall health. And although changes in your diet and exercise regimen can be helpful, it may not always be enough to reach your strength gain goals. Therefore, a natural supplement like those listed above can be a safe addition to your daily regimen to help you boost strength, metabolism, and improve mobility.

It’s important before starting any new supplement regimen to talk to your healthcare provider first. This is because if you have any chronic health issues and/or are taking any specific medications for such conditions, then you may encounter interactions. So, if this is the case, just keep your diet as healthy as possible with plenty of fiber, protein, and other nutrients, and stay active most days to keep your lean muscle as strong as possible without supplements.

However, if you can add a supplement or two, then you may experience some extra added benefits than a diet and exercise program alone can provide for strength gains. But whatever regimen you decide, any small healthy change you can make in your lifestyle regimen will make a difference when it comes to helping you improve your overall health. If you’re not sure where to start, be sure to ask a qualified healthcare provider like a dietitian or physician to guide you towards your best health.

What is L-Carnitine?

Carnitine is a vitamin-like substance produced from amino acids within your body, and it plays a critical role in the production of energy. It can also be considered an amino acid, because it is a dipeptide made from essential amino acids methionine and lysine. The name is derived from the latin root “carnus” which is translated to “flesh.”It can be found in some meats and dairy products, and in every cell of the human body!

Two forms of Carnitine exist: L-Carnitine and D-Carnitine. The “D” form is not biologically active. This means that it can not be absorbed and used by the human body. L-Carnitine is the supplemental version of carnitine, because it is the naturally occurring form and the most easily absorbed within the body when consumed as a supplement. L-Carnitine is biologically active. There are different types of Carnitine pills that provide the same carnitine benefits; with Acetyl-L-Carnitine being the most effective form.

Adults that eat omnivorous diets will consume from 60 to 180 mg of Carnitine from their diet, but vegetarians and vegans consume only about 10 to 12 mg from certain plant based sources such as asparagus. Your body also produces Carnitine. It is produced in the kidneys and the liver, and stored in the heart, brain, skeletal muscles, and sperm. Its biological function is to transport fatty-acids, particularly long-chain fatty acids, into the mitochondria which is where they are oxidized in order to produce energy for the body.

What Are Carnitine Supplements?

Carnitine supplements can be beneficial for vegans, and strict dieters. Carnitine supplements have been studied since 1937, and can be found in capsules, liquid, tablets, and quick-release gel capsules. There are three different common types of carnitine used as supplements. This includes:

* L-Carnitine-L-Tartrate – this type of carnitine supplement is relatively cheaper and gets into the bloodstream more quickly. It does not absorb in the body any better than the other forms, but it is faster.

* Glycine Propionyl L-Carnitine – This form has a unique ability to relax your arteries and enhance muscle pump. It increases your body’s levels of nitrates which elevates the nitric oxide levels in the body. This form also contains the antioxidant glycine.

* Acetyl L-Carnitine – this form is the most easily absorbed by the body. It is carnitine with an acetyl group attached to the molecule. The acetyl group enhances its ability to transport across the blood-brain barrier, where it acts as a powerful antioxidant.

Benefits of L-Carnitine

Overall, carnitine revitalizes your cells and helps your body function efficiently. When you age, the levels of carnitine within your body decrease, and mitochondrial function is reduced. The mitochondria are the powerhouses of our cells, and when the mitochondrial function of our cells is reduced, we start to age; like we are slowly losing power.

Who May Benefit From L-Carnitine?

Because they offer so many notable benefits, powerful carnitine supplements can benefit a wide range of people. However, the following groups of people will likely experience the most significant benefits:

* Athletes – Athletes can benefit from carnitine supplements due to their ability to burn fat and help the body build muscle. Carnitine can also reduce fatigue and depress appetite. It is an impressive supplement for hardgainers, which are those in the athletic community who have a harder time building muscle. It increases the strength of the muscles as well. It can reduce fat gains from your workouts and promote a cleaner bulk, as well as assist in cutting fat to lean out your physique. A study revealed that carnitine can improve performance as well by reducing the amount of glycogen stores that the body uses for energy and replacing it with fat stores, which conserves muscle energy and burns fat. This supplement reduces fat, builds muscle, and increases energy – a perfect combination for athletes!

* Vegans and Vegetarians – Vegans and vegetarians are much more likely to have a carnitine deficiency because their diets lack many of the primary carnitine sources. Your body also creates carnitine but getting enough carnitine in your diet can help you stay healthy and lengthen your life. It can especially help those who are changing their diet to become vegetarian or vegan retain their energy levels throughout the shift.

* Dieters – Carnitine is a helpful weight loss tool because it helps convert fat into energy! Those who are dieting to cut down on their extra pounds can supplement their diet with carnitine to enhance their weight loss.

How to Take L-Carnitine

For the benefits of carnitine supplementation to be realized, it has to be taken with food. Carnitine is the most active when insulin levels are higher. Doses of 1-3 g are effective. When taking carnitine supplements, recommended nutritional intakes include:

* 30 to 40 g of carbs

* 20 to 40g of protein

Acetyl-L-Carnitine is more easily absorbed within the body and does not need to be consumed with food to maximize its benefits. This form of Carnitine can be taken between meals.

Are There Any Side Effects?

L-Carnitine has little to no side effects! If you are consuming it in really high doses, which would be about 5 g or more per day, then it could possibly give you diarrhea. Carnitine does interact with certain conditions though. People with these conditions should consult a doctor before supplementing with Carnitine:

* Cirrhosis

* High blood pressure

* A history of seizures

* Type I diabetes

* Peripheral vascular disease

There are some extremely rare side effects that have been reported. These include:

* Body odor

* Increased appetite

* Rash

What to Look for in a Good Carnitine Supplement

There are some key components that separate mediocre carnitine supplements from the best carnitine supplements.

* A quality form of carnitine – Acetyl-L-Carnitine is the pricier and more effective form of L-Carnitine on the supplement market. It is a molecule of carnitine with an attached acetyl group, which enhances the supplement’s ability to pass through the blood-brain barrier and become active in the brain. There, it acts as an extremely powerful antioxidant. Glycine Propionyl L-Carnitine is also a good choice. L-Carnitine-L-Tartrate is of the lowest value, but still provides the benefits of carnitine.

* An effective dose of Carnitine – Pay attention to the supplements directions as well, because some may have less than the effective dose per serving, but direct you to take multiple doses a day which equate to the effective carnitine dosage range.

* A reliable company – Make sure that when you are searching for a supplement that you know who the manufacturer is. Supplements that are not produced by a reliable company may not be as effective. Companies that can be trusted may openly state that they are Good Manufacturing Practices (GMP) certified, that they are government inspected facilities, list their other certifications, or have a long-standing reputation.

Taurine Supplements Guide

This guide is all about the best taurine supplements, and how they can benefit your health.

What is Taurine?

Taurine is an amino acid that is sometimes called the “wonder molecule” by researchers because it is an extremely beneficial amino acid for your health. Found in the body naturally, it tends to be more highly concentrated in the brain, heart, eyes and muscles. It is semi-essential and not involved in the synthesis of proteins. It contains sulfur and is important to the metabolization of fats.

Taurine also plays a role in certain metabolic processes, such as detoxification, bile acid conjugation, membrane stabilization, modulation of cellular calcium levels, and osmoregulation. In simple terms, it helps regulate the levels of water and minerals in the blood and supports neurological development.

It was first isolated and discovered by two German scientists in 1827 from the bile of an ox. The name comes from the Latin root taurus, which means bull or ox. This is why there are rumors that taurine comes from bull pee or bull semen. Do not despair, taurine is not extracted from bull pee or semen and Snopes.com has dedicated an article to this debunking this claim.

Taurine is found naturally in fish, meat, breast milk and is often used in energy drinks and infant formula. It is used in energy drinks because studies show that taurine may enhance athletic performance. The taurine used in supplements and products is produced synthetically and is not derived from any animal or food product.

All of the world’s longest living populations have a high dietary intake of taurine, which has researchers very interested in its benefits. One of these populations includes the population of Okinawa island in Japan, which has been coined Japan’s “Island of Longevity.” There are many taurine health benefits, and supplementing with taurine can support your cardiovascular health and immune system health, and may enhance athletic performance.

Benefits of Taurine

The overall benefits of taurine include:

* May help improve athletic performance

* May help balance electrolytes

* Supports the immune system

* Acts as an inflammatory agent

* Functions as an antioxidant

* May help detoxify the body

* May help balance the body

* Supports overall health

Overall, taurine helps balance the body which promotes better health holistically. Taking taurine supplements can improve your mental and physical well-being, resulting in better overall health and improved quality of life. If you are looking to improve your health holistically, the best taurine supplements can help you achieve optimal health.

Who Can Benefit from Taking Taurine?

* Athletes – Strong taurine supplements are known to enhance athletic performance by enhancing physical and mental abilities. It improves mental performance by enhancing one’s ability to concentrate, which is highly beneficial for an endurance athlete, because endurance is half a mental game. Physically, taurine has been shown to improve oxygen transport and use in the body, which can improve endurance exercise duration. A study conducted in 2003 showed that taurine can significantly increase the maximum capacity of a person’s body to transport and use oxygen. It also supports the balance of electrolytes in the body which improves stamina. The researchers attributed this result to taurine’s antioxidant and cellular health properties. It can also help to prevent or alleviate muscle cramping.

How to Take Taurine

Taurine is effective at dosages between 500 mg and 2000 mg. It is also water soluble, which means it does not have to be taken with food. It can be taken at any time of the day that is convenient for you. Some athletes suggest taking it as a pre workout.

Are There Any Side Effects?

There are no common or consistent side effects of taurine, and most people will not experience any side effects at all. As with any supplement or new food item, it may cause gastrointestinal side effects, but this has not been frequently reported.

Things to Look for in a Good Taurine Supplement

When looking for a good taurine supplement, you should pay attention to multiple different aspects of the product. The first and most important thing to evaluate is what is actually in the supplement. The best taurine supplements will provide you with a quality taurine dosage, and will not use proprietary blends and fillers.

For taurine, you also want to look for a supplement that is available in powder form, because a raw taurine powder can be measured into different dosages depending on your needs. Taurine pills with smaller doses per pill work well, also. With taurine, having that flexibility is a benefit, because it allows you to personalize your dose.

Another important aspect to pay attention to is the brand. The reputation of a brand is important to note when searching for an effective taurine supplement. A reliable brand will be entirely transparent about what they put in their product, and they generally will not use things such as “proprietary blends” or “complexes” in their products. They also will be upfront about their manufacturing facilities, and many reliable brands will tell you that they follow FDA guidelines or they are GMP certified.

Finally, you should evaluate the value of the product through comparison to other products. If the value of the product does not seem to match the price, it may not be the best choice. The best taurine supplements are honestly priced, and give the customer a quality product at an affordable price.

Frequently Asked Questions About BCAA Supplementation

There are hundreds of amino acid types, but the focus of this article are branched chain amino acids.

Otherwise known as BCAAs, these acids help your muscles recover from strenuous activity, rebuild, and grow stronger, bigger, and better.

BCAAs are essential amino acids, meaning your body needs them to function, but cannot make them on its own.

Therefore, you need to get them in your daily diet.

There are many benefits of BCAA’s, some you will experience right away, and some that are more of a residual, long-term effect.

There are three amino acids in the BCAA category: leucine, isoleucine, and valine. Each acid operates in a different way, and provides different benefits to your body.

Branched chain amino acids can be found naturally in protein-rich foods. Meats, beans, nuts and some grains all have high concentrations of BCAAs.

On the other hand, you can also supplement BCAAs in order to get a much higher and more concentrated dose. This option is usually ideal for athletes and people who exercise heavily.

What Are Amino Acids?

If you’re an active individual, you know the importance of eating healthy and ensuring that your body gets enough nutrients.

For athletes, strength trainers and fitness enthusiasts, the daily dietary needs are well above those of an average individual.

If you work out regularly, your body will crave additional nutrients.

The official dietary guidelines are just a starting point, meant for the average, relatively active individual.

If you’re an athlete or weight lifter, your diet plan might look a little different.

Primarily, you’ll need extra protein, which serves as the building block of healthy muscle And the building block of protein.

Amino acids

So, what exactly are amino acids?

Basically, amino acids are organic compounds that combine to form proteins, which are an essential part of many processes in the body.

Amino acids are vital for many functions of the human body, and even more important for strength trainers.

They also help to build and repair muscle tissues, among many other uses in the body.

What Are BCAA Supplements?

The average person will likely get enough amino acids from their daily diet to function normally.

However, that is sometimes not the case for athletes, and especially for bodybuilders.

Fitness enthusiasts need extra BCAAs in their body, in order to keep up with the strain they put their bodies through.

Weightlifters can have a hard time getting adequate branched chain amino acids in their diet.

Luckily, there are BCAA pills and powders that can help supplement your natural intake.

The top-of-the-line BCAA supplements will provide a high dose of leucine, isoleucine and valine in an easy and convenient package.

Capsules can be taken with water, while powders need to be mixed into a liquid, such as water or milk.

Higher quality BCAA powders will have a tasty flavor, so you’ll actually look forward to taking them after your workout.

Some products will also contain additional ingredients meant to speed your recovery and help build muscle, such as beta-alanine and citrulline.

What Are the Benefits of BCAAs?

The most notable benefits of BCAAs are:

* Increases muscle endurance – BCAAs can protect and fuel your muscles, allowing for longer workouts. They help delay mental and physical fatigue and muscle pain, allowing for more intense exercise and increasing the results of your efforts.

* Prevents muscle breakdown – BCAAs can also help to prevent exercise-induced muscle breakdown. This helps reduce muscle soreness, speed recovery, and improve muscle growth.

* Promotes protein synthesis – BCAAs have been shown in clinical studies to promote protein synthesis, which is essentially the process of rebuilding damaged proteins in the body. This helps repair the damage you do to your muscles during exercise.

* Promotes muscle growth – by activating protein synthesis, BCAAs help to increase muscle growth after exercise.

* Speeds up recovery – by adding a good BCAA supplement to your diet, you can speed your post-workout recovery significantly, due to the above benefits.

* Helps shed fat – by assisting your body in using fat stores for energy during workouts, BCAAs can help you drop unwanted fat from your body.

* Helps increase muscle tone – if bigger, more defined muscles are what you’re after, BCAAs can help.

* Prepares your body for muscle growth – in essence, BCAAs help prime your body to grow muscles. This will increase your results and make your time at the gym more efficient.

* Absorbs quicker than amino acids from food – amino acids in supplement form absorb significantly faster than those found in whole foods. See the explanation below.

Who Can Benefit from BCAAs?

A wide range of people can benefit from taking branched chain amino acid supplements.

Those who can benefit the most are:

* Men of all ages – Just about any man (over 18 years old) can benefit from additional BCAAs in their diet. Especially for those who are active, these supplements can have a huge positive effect.

* Women of all ages – Both sexes require adequate amino acids to achieve the best results. Any woman over 18 who is active can benefit from adding a BCAA supplement to her diet. Generally, these supplements don’t contain many gender-specific ingredients, so the best BCAA for women will typically be the overall best product.

* Athletes, bodybuilders and fitness enthusiasts – Anyone who is active will greatly benefit from taking a BCAA. These simple supplements will help you lose more weight, build more muscle, and recover quicker. BCAAs for bodybuilding is highly recommended.

* Vegetarians and vegans – BCAAs are found naturally in foods, but the best food sources are typically meat products. If you do not eat meat, you’ll have a harder time getting a sufficient amount of amino acids in your diet. Adding a BCAA product to your diet can help greatly.

How Do I Take BCAAs?

First and foremost, you should always follow the instructions found on the product packaging and should always speak with your doctor before taking any supplements. This goes for any supplement.

Do not take more than instructed, unless you ask your doctor first.

As far as when to take BCAA supplements, there are several times throughout the day where they can be beneficial.

Some of the most beneficial times are before, during or right after your workouts.

Most of these supplements come in powder form. Many people mix them into water on their own, or add them into shakes with other supplements, fruits, milk, etc.

If you plan to consume your shake during your workout or on the way to the gym, using a BlenderBottle can make that process a lot easier, since you can blend on-the-go.

Most of the better BCAA products will blend fairly easily, so you shouldn’t need an actual blender in most cases.

BCAA Pills vs Powders: Which is Better?

Most popular BCAA supplements come in one of two forms: pills or powder.

Generally speaking, powders are more common, but pills are also popular due to the convenience factor.

So, what’s better – BCAA pills or BCAA powders?

We usually recommend powders.

BCAA powders are generally cheaper, offer more customizable doses, and are more flexible in how they are used.

For example, you can throw BCAA powders into your pre-workout or intra-workout drink, you can mix them with other supplements, etc.

Also, BCAA powders make taking high doses of BCAA easier.

If you’re on a training plan that calls for significant amino doses, you’ll end up having to take a ton of pills to reach the desired amount. With powders, it’s simply a teaspoon mixed into your drink.

Lastly, the powder form is almost always cheaper when you look at the per-gram cost – sometimes significantly cheaper.

Supplement costs can really add up for regular trainers, so cutting costs without sacrificing quality is always recommended.

With all that said, BCAA pills do have some benefits.

Mainly, they are a bit more convenient because you don’t have to mix them with anything. Simply swallow a couple to get your dose.

They are also tasteless, whereas some BCAA powders might have a harsh taste.

Lastly, pills are generally unflavored and don’t contain any additives, while powders are generally flavored.

As for the effectiveness of the two different forms, there won’t be much difference.

You will essentially be getting the same thing, just in a different form. Powders might digest slightly faster, but the difference is minor.

All factors considered, in the fight between BCAA powder vs pills, powders come out on top in our opinion.

Are there Any Side Effects of BCAAs?

As with any supplement you take, it’s important to understand the potential for unwanted side effects.

Generally speaking, BCAA side effects are mild, and the majority of people don’t experience any negative effects at all.

With that being said, certain supplements can cause some side effects.

For example, many BCAA supplements include beta-alanine.

Beta-alanine is known for one strange side-effect: many people experience a tingling sensation when taking it.

This tingling sensation is normal. It will go away once your body gets used to the supplement, or as soon as you stop taking the product.

Also, keep in mind that not all BCAA powders include beta-alanine, but some do.

Everyone is different, so be aware of your body and be sure to report any unwanted effects to your medical professional.

Just about anyone who works out on a regular basis can greatly benefit from adding a BCAA supplement to their diet.

L-arginine

L-arginine is a chemical building block called “an amino acid.” It is obtained from the diet and is necessary for the body to make proteins. L-arginine is found in red meat, poultry, fish, and dairy products. It can also be made in a laboratory and used as medicine.

L-arginine is used for heart and blood vessel conditions including congestive heart failure (CHF), chest pain, high blood pressure, high cholesterol, heart surgery, recovery after heart transplant, heart attack, and coronary artery disease. L-arginine is also used for recurrent pain in the legs due to blocked arteries (intermittent claudication), decreased mental capacity in the elderly (senile dementia), erectile dysfunction (ED), altitude sickness, nitrate tolerance, diabetes, diabetic nerve pain, muscular dystrophy, kidney toxicity from cyclosporine, valproic acid toxicity, anthracycline toxicity, kidney disease, tuberculosis, critical illness, head and neck cancer, obesity, ovary disease (polycystic ovary syndrome), pressure ulcers, respiratory infections, sickle cell disease, stress, and male infertility.

Some people use L-arginine for preventing the common cold, improving kidney function after a kidney transplant, high blood pressure during pregnancy (pre-eclampsia), improving athletic performance, boosting the immune system, and preventing inflammation and tissue death of the digestive tract in premature infants (necrotizing enterocolitis) and improving growth of a small baby within the uterus.

L-arginine is used in combination with a number of over-the-counter and prescription medications for various conditions. For example, L-arginine is used along with ibuprofen for migraine headaches; with conventional chemotherapy drugs for treating breast cancer; with other amino acids for treating weight loss in people with AIDS, for improving wound healing in people with diabetes, and for preventing skin inflammation because of radiation; and with fish oil and other supplements for reducing infections, improving wound healing, and shortening recovery time after surgery.

Some people apply L-arginine to the skin to speed wound healing, healing of small rips of the anus, and for increasing blood flow to cold hands and feet, especially in people with diabetes. It is also used as a cream for sexual problems in both men and women. Arginine has also been used for dental caries and dental hypersensitivity.

L-arginine has been injected into the vein for recurrent pain in the legs due to blocked arteries (intermittent claudication), reduced blood flow to the limbs (peripheral artery disease), for detecting growth hormone deficiency, disease due to defective mitochondria (mitochondrial encephalomyopathies), chest pain due to gastric problems, restenosis, kidney transplant, nutrition for the critically ill, metabolic acidosis, and increased blood pressure in the artery of the lungs (pulmonary hypertension) in newborns. It is also used to improve the growth of a small baby within the uterus.

Carnitines (Including l-Carnitine, Acetyl- Carnitine, and Proprionyl-Carnitine)

Luísa C. Roseiro and Carlos Santos

Instituto Nacional de Investigação Agrária e Veterinária, I.P., Oeiras, Portugal

INTRODUCTION

Carnitine (β-hydroxy-γ-trimethylaminobutyrate), a nonessential organic nutrient, is a quaternary ammonium compound, naturally occurring in nature. It is found in greater concentration in all animal species, and in numerous microorganisms and plants (Vaz and Wanders, 2002). l-carnitine has a number of important roles in intermediary metabolism. l-carnitine is involved in the transport of activated long-chain fatty acids from the cytosol to the mitochondrial matrix, where β-oxidation takes place. Other physiological roles of carnitine include modulation of the acyl-CoA/CoA ratio (Carter et  al., 1995; McGarry and Brown, 1997), storage of energy as acetyl-carnitine (Bremer, 1983; Carter et  al., 1995), and the modulation of toxic effects of poorly metabolized acyl groups by excreting them as carnitine esters (Duran et  al., 1990; Rebouche, 1996). Aside from assisting in fatty acid transport, carnitine has an antioxidant activity, protecting various cells against oxidative injury (Ribas et al., 2014). In animal tissues, l-carnitine is maintained by absorption from dietary sources, endogenous synthesis, and efficient tubular reabsorption by the kidney. The main sources of dietary l-carnitine include animal products, particularly red meat with 500–1200 mg/kg, followed by fish, chicken, and dairy products, containing 16–64 mg/kg. On the other hand vegetables, fruits, and grains contain very little carnitine amount (<0.5 mg/kg). Unfortunately, only 60%–70% of available carnitine is absorbed from food sources and its content can be depleted if meat is cooked at high temperature over an open flame (Bloomer et  al., 2013). Although animals obtain carnitine primarily from their diet, most mammals are capable of synthesizing carnitine endogenously. Synthetized from essential amino acids, lysine and methionine, l-carnitine is involved in reversible transesterification reactions with distinct chain length acyl-CoAs, catalyzed by carnitine acyltransferases of distinct chain length specificities (carnitine acetyl-, octanoyl-, and palmitoyltranferases) and in the transportation of activated fatty acids through membrane systems within the cell, particularly into the mitochondrial matrix (long-chain fatty acid oxidation, known as mitochondrial β-oxidation) (Kerner and Hoppel, 2013). This latter process represents the repetitive oxidative cleavage of long-chain fatty acids into two carbon units, acetyl-CoA, which is further oxidized for energy production. In addition to l-carnitine, the biologically active form, a variety of specific carnitine forms have been studied. Acetyl, propionyl, tartrate, and fumarate are some of the carnitine salts investigated with specific goals. Acetyl-l-carnitine has the ability to cross the blood–brain barrier and has been used for enhancing cognitive function, memory, and mood (Inano et  al., 2003). Ho et  al. (2010) reported that l-carnitine l-tartrate has an important impact in selected markers of exercise recovery. Synthetized by the esterification of propionic acid and carnitine, the propionyl-l-carnitine (PLC) is a novel form of carnitine with multiple physiological roles which has recently been used as a food supplement in the form of glycine propionyl-l-carnitine (GPLC) (Mingorance et al., 2011).

CARNITINE

The daily requirement of carnitine by humans is met by endogenous synthesis and dietary intake, mostly from meat and meat products. In the former case, protein bound lysine is first methylated to trimethylysine (TML) using s-adenosylmethionine. Availability of the intermediate TML limits carnitine biosynthesis with most TML stored in the body

Biosynthesis of L-carnitine

being located in skeletal muscle protein. Following proteolytic liberation, free TML is converted by multiple reactions to butyrobetaine (BB) (not in cardiac and skeletal muscle), the ultimate carnitine precursor. In such process, lysine supplies the carbon skeleton to the carnitine molecule (Fig. 2.5.1) and, in turn, methyl groups come from methionine residue (Pekala et al., 2011). The N-metylation of lysine residues observed in many proteins (myosin and actin for example) is a kind of translational modification with such reaction being catalysed by a specific methyltransferase. s-adenosyl-l-methionine is a cosubstract with chemically reactive methyl groups attached to the sulfur atom, which makes it a methyl-group donor.
The lysossomal hydrolysis of proteins containing TML releases the TML residues, which are then hydroxylated by mitochondrial dioxygenase TML (TMLD) to 3-hydroxytrimethyllysine (HTML). The next stages involve HTML cleavage to glycine and 4-trimethylaminobutyraldehyde (TMABA) catalysed by HTML aldolase (HTMLA) and the dehydrogenation of TMABA to give BB catalysed by TMABA dehydrogenase (TMABA DH). Although most tissues are capable of synthesizing BB, the hydroxylation of BB to carnitine is restricted to the liver and, to a lesser extent, in the kidneys and the brain (Berardi et al., 1998; Kerner and Hoppel, 2013), requiring the iron ion and ascorbate as cofactors (Paik et al., 1977; van Vlies et al., 2006).


Free l-carnitine, absorbed from dietary intake or synthesized in the liver and kidneys, reaches the blood stream and is then taken up by other tissues. Since the carnitine concentration in tissues is generally higher than in plasma, its body distribution is determined by a series of systems of active transport against a concentration gradient, an independent efflux process, and an exchange mechanism, specific to each tissue type. Under physiological conditions, plasma carnitine concentration is maintained within a narrow range by a modest rate of inner carnitine synthesis, dietary intake, and efficient management by the kidneys (Kerner and Hoppel, 2013). Carnitine is not metabolized in the human body, being filtered at the renal glomerulus with about 85% of it being reabsorbed by the proximal tubules (Rebouche and Engels, 1984).
Less than 2% of the absorbed carnitine is excreted in urine or bile (Pekala et al., 2011), in the form of l-carnitine, acetyl l-carnitine, and other acylcarnitine esters (Rebouche and Engels, 1984). Nevertheless, longer chain carnitine esters are absorbed less than the other carnitine forms. Because tissues such as heart, muscle, liver, and kidney are very dependent on the energy generated by β-oxidation, it is crucial they have sufficient amounts of carnitine.

DIETARY SOURCES AND INTAKE OF l-CARNITINE

The carnitine reserves consist of nonesterified molecules (free carnitine) and multiple acylcarnitine esters (forms bounded
to different fatty acids). About 99.5% of body carnitine is intracellular, while circulating plasma carnitine accounts for only 0.5%. Daily urinary carnitine excretion equals the sum of dietary absorption and endogenous synthesis (about 400 μmol/ day) (El-Hattab and Scaglia, 2015; Rebouche, 1992; Stanley, 2004).
The body carnitine level is maintained by absorption from the diet, synthesis, and renal reabsorption. At normal physiological
conditions, renal carnitine reabsorption is very efficient (90%–99% of the filtered load) being equal to the normal plasma carnitine concentration (approximately 50 μmol/L). Thus, when carnitine increases in the plasma circulation, the efficiency of its reabsorption decreases and its clearance increases, which results in a rapid decline of carnitine concentration to its baseline. Therefore, as the dietary intake of carnitine varies, urinary carnitine excretion also varies to keep plasma carnitine within the normal range (Ramsay et al., 2001). Under normal circumstances, an adult (about 70 kg) can synthetize from 11 to 34 mg of l-carnitine each day (160–480 μg/kg body weight). This amount can be insufficient when living is stressful or physically exigent, namely in the case of men undertaking advanced sports training or athletes. About
75% of the carnitine present in the body is obtained from the diet (Flanagan et al., 2010). l-carnitine is mostly present in meats and dairy products and almost absent in vegetables (Rebouche et al., 1993). Among foods from animal origins, lamb and beef have higher l-carnitine contents than fish, pork, and poultry, followed by, in decreasing order, whole milk and cottage cheese. In fruits and vegetables, only avocado and asparagus have noteworthy amounts of carnitine (Pekala et al., 2011). Since carnitine is more concentrated in animal products, strict vegetarians, and lacto-ovo vegetarians, get very little carnitine from their diets. The rate of l-carnitine biosynthesis in vegetarians is estimated to be around 1.2 μmol/kg of body weight per day while omnivorous humans ingest 2–12 μmol/kg of body weight per day, which represents 75% of carnitine sources in the body (Vaz and Wanders, 2002). Regular supplementation is sometimes recommended but, in theory, makes sense only in individuals performing acute physically stressful tasks (muscle carnitine faster depletion). The bioavailability
of oral carnitine dietary supplements is only in the order of 14%–18% of the dose (Rebouche, 2004).

CARNITINE FUNCTIONS

There are two forms of carnitine: l-carnitine (biologically active) and d-carnitine (inactive). Aside from the assistance in fatty acid transport, l-carnitine and its derivative salts (fumarate, acetyl, tartrate, propionyl, etc.) show antioxidant activity (Calo et al., 2006) and may participate in improving cognitive function (acetyl-l-carnitine) (Inano et al., 2003), exercise recovery (l-carnitine l-tartrate), (Ho et al., 2010) and nitric oxide (NO) production (PLC; GPLC) (Mingorance et al., 2011).
The main function of carnitine in intermediary metabolism is the transport of long-chain fatty acids from the cytosol to the mitochondrial matrix. l-carnitine is yet involved in the transfer of peroxisomal β-oxidation products (acetyl-CoA) for Krebs cycle oxidation or in the modulation of the acyl-CoA/CoA ratio, storage of energy as acetyl-carnitine, and regulation of the toxic effects of poorly metabolized acyl groups by excreting them as carnitine esters (excretion in urine) (Pekala
et al., 2011).

CELLULAR UPTAKE AND ACTIVATION OF LONG-CHAIN FATTY ACIDS

Long-chain fatty acids represent an unequivocal source of energy production for many organs, mainly for muscle and liver, but since most tissues have only residual levels of storage lipids, they depend on a continuous supply of fatty acids from adipose tissue following mobilization by lipolysis and transport in the blood bound to albumin. The fatty acids uptake by tissues is a process mediated by transport proteins located in the plasmatic membrane and once within the cell they are then bound to proteins existing in considerable amounts in the cytosol. Depending on the tissue demand for energy, fatty acids are transformed to triglycerides and stored for further oxidation in mitochondria. Before being sent into storage or oxidation, fatty acids are first activated to acyl-CoA esters, with such reactions being catalyzed by long-chain acyl-CoA synthetase.
Cytosolic long-chain acyl-CoA is impermeable to the mitochondrial membranes and, in general, carnitine works as a carrier for the acyl groups. Long-chain fatty acid acyl groups are transported exclusively as carnitine esters by translocase, which constitutes a transmembraneous protein located in the inner mitochondrial membrane. The impermeability of the mitochondrial membranes, particularly the outer membrane, can be overcome by a voltage-dependent mechanism, involving an anion-selective channel, called mitochondrial porin, which regulates the permeability of this membrane to ions and metabolites (Kerner and Hoppel, 2013).
The mitochondrial carnitine system plays a crucial role in the β-oxidation of long-chain fatty acids through their transport into the matrix, involving the malonyl-CoA-sensitive carnitine palmitoyltransferase-I (CPT-I, located in the outer membrane), the carnitine:acylcarnitine translocase (CACT) (an integral inner membrane protein), and carnitine
palmitoyltransferase-II (CPT-II, localized on the matrix side of the inner membrane) (Fig. 2.5.3). CPT-I transfers activated long-chain acyl residues from acyl-CoA into carnitine. The resulting long-chain acylcarnitine esters are transported over the inner mitochondrial membrane via an integral inner membrane protein, CACT. Following the
translocation of long-chain acylcarnitines into the mitochondrial matrix, the carnitine esters are converted to their respective intramitochondrial CoA esters by CPT-II, thus completing the carnitine-dependent uptake of activated fatty acids (Longo et al., 2016). Finally, the acyl-CoA undergoes β-oxidation with a release of energy in the ATP form. Fatty acid β-oxidation is a multistep process by which the activated long-chain fatty acids are broken down, with each cycle
resulting in the removal of two carbon atoms from the fatty acyl residue in the form of acetyl-CoA (Kerner and Hoppel, 2013; Pekala et al., 2011).
The influence of l-carnitine on an exercise-altered metabolism may be explained by its relation to acetyl-CoA. Acetyl- CoA is a common product of glycolysis and fatty acid l-carnitine β-oxidation. Increased levels of acetyl-CoA can interfere with the conversion of pyruvate into acetyl-CoA by suppressing the l-carnitine-mediated increase (Kerner and Hoppel, 2013).

Main functions of carnitine in the brain, liver, and muscle cells under physiological conditions

Role of L-carnitine in the transport of long chain fatty acid into the mitochondria. CACT, carnitine-acylcarnitine translocase; CAT, carnitine acetyltransferase; CPT I, carnitine palmitoyltransferase I; CPT II, carnitine palmitoyltransferase II

l-CARNITINE’S ANTIOXIDANT ROLE DURING OXIDATIVE STRESS

Despite the role of l-carnitine in fatty acid transport, many studies have suggested this compound as an antioxidant (Lohninger et al., 2005; Ribas et al., 2014; Surai, 2015). This role of carnitine seems to be an apparent contradiction, since l-carnitine increases the metabolism of fatty acids facilitating the formation of reactive oxygen species (ROS) by the electron transport chains of mitochondria. However, it has been reported that l-carnitine determines the formation of NO (Brown, 1999), activating oxidative damage defense enzymes (Kremser et al., 1995) and superoxide dismutase (SOD) as well as catalase against 3-nitropropionic acid-induced neurotoxicity (Kremser et al., 1995). According to the literature review we can conclude that there are several important mechanisms in the antioxidant action of carnitine (Bloomer et al., 2013; Kolodziejczyk et al., 2011; Ribas et al., 2014; Sung et al., 2016; Surai, 2015). l-carnitine is shown to directly scavenge free radicals and it can chelate transition metals (Fe2+ and Cu+), preventing their participation in ROS formation (Surai, 2015). l-carnitine decreases free radical formation by inhibiting specific enzymes (e.g., xanthine oxidase and
NADPH oxidase) responsible for free radical production, which have a high biological relevance in various stress conditions.
In addition, carnitine participates in maintaining the integrity of mitochondria, including the electron-transport chain of mitochondria, in stress conditions. Indeed, carnitine can be considered as a mitochondria-specific antioxidant, responsible for the maintenance of mitochondria integrity and regulation of ROS production and ROS signaling (Surai, 2015). The protective effect of l-carnitine and its derivatives on the antioxidant systems of the body is also shown in various models of oxidative stress/toxicity caused by a variety of toxicants and neurotoxic agents (Surai, 2015).


Determined under in vitro conditions, the antioxidant capacity of l-carnitine seems to be dependent on concentration, behaving similarly to α-tocopherol and trolox administered at a concentration of 30 μM, through scavenging effects (Gülçin, 2006). l-carnitine administration during exercise is expected to boost the activity of endogenous antioxidants, delaying fatigue by removing ROS (Wickens, 2001). In a study using human blood samples it was concluded that l-carnitine provided protective effects, including suppressing peroxynitrite-induced peroxidation and decreasing low molecular–weight thiols, glutathione and cysteine, through the oxidation of the arachidonic acid cascade and antioxidant mechanisms (Malaguarnera et al., 2009; Saluk-Juszczak et al., 2010).
Low-density lipoprotein (LDL) cholesterol is one of the major risks for cardiovascular diseases (Lembo et al., 2000), with the oxidized form being an essential element in atherosclerotic plaque formation (Boullier et al., 2001; Steinberg, 1997). Oral administration of l-carnitine in patients with diabetes with increased oxidized LDL levels reduced oxidized LDL, indicating that l-carnitine can effectively control diseases induced by ROS increase. Thus, l-carnitine is effective in a relatively wide range of ROS and ROS-induced lipid peroxidation, preventing inflammation by scavenging mechanisms. However, the precise
mechanism by which l-carnitine acts as an antioxidant has not yet been confirmed (Boullier et al., 2001).
The increase of ATP synthesis by the electron transport chain and the production of ROS associated with physical exercise, promotes reduced muscle contraction, inducing fatigue and loss of performance. The administration of l-carnitine improves exercise performance since it accelerates ATP synthesis by fatty acid metabolism, removes and mutates ROS, and activates stabilization of endogenous antioxidants, improving muscle contraction efficiency and delaying fatigue (Sung
et al., 2016).

OTHER ROLES OF CARNITINE IN METABOLISM

l-carnitine plays a crucial role in the maintenance of the acetyl CoA/CoA ratio in the cell during high-intensity exercise, which produces large amounts of acetyl CoA (Hoppel, 2003; Pekala et al., 2011). Such an increase inhibits the pyruvate dehydrogenase complex and consequently the rise of lactate. By reacting with acetyl-CoA carnitine suppresses the accumulation of lactic acid, forming acetyl carnitine and CoA, enhancing performance under high-intensity exercise. In some other metabolic conditions, for example, ischemia, fasting, and acute stress, characterized by increased pyruvate dehydrogenase activity and fatty acid supply from activated lipolysis, the capacity to oxidize acetyl-CoA may be exceeded, leading to an accumulation of acetyl-CoA and short chain acyl-CoA esters obtained from the degradation of branched-chain amino acids in skeletal muscle (Pekala et al., 2011).
Carnitine is also an activator of carbohydrate metabolism by promoting pyruvate oxidation associated with the decrease in acetyl-CoA content (Pekala et al., 2011).

SUPPLEMENTATION OF l-CARNITINE IN SPORTS NUTRITION

The performance enhancement of l-carnitine on exercise is due to glycogen-sparing effects, reduction in the accumulation of lactate, and an increase in fatty acid metabolism. However, the increased accumulation of ROS deteriorates the force of muscle contraction as well as the oxidation level of plasma components. Ergonomic aids in sports nutrition include dietary antioxidants such as vitamin C and E to improve exercise performance, by reducing oxidative stress (Bryant et al., 2003; Snider et al., 1992; Sung et al., 2016). Based on the few studies carried out so far, it is difficult to determine the optimal dosage of l-carnitine as well as its administration period. l-carnitine is probably beneficial when muscular function is impaired in metabolic diseases, but has little or no effect in healthy individuals. While exercise increases the metabolic rate, it can result concomitantly in excessive ROS formation. In such cases l-carnitine aids by reducing oxidative stress by attenuating ROS and accelerating endogenous antioxidant activity.

POTENTIAL EFFECT OF CARNITINE AS A THERAPEUTIC AGENT

It is well known that l-carnitine and its esters are able to improve metabolic functions, inclusively under pathological conditions (Nagesh et al., 2011; Ramsay and Zammit 2004; Shenk et al., 2009; Zhang et al., 2010).
The supplementation of l-carnitine seems to benefit conditions such as anorexia, chronic fatigue, coronary vascular disease, hypoglycemia, male infertility, and muscular myopathies, among others (Pekala et al., 2011). Clinical studies have demonstrated that l-carnitine favorably modulates oxidative stress through preventing membrane fatty acid peroxidation
(Malaguarnera et al., 2009). According to Sayed-Ahmed et al. (2001) l-carnitine prevented the progression of atherosclerotic lesions. The protective effects of l-carnitine against damage to the heart, caused by diabetes-induced alterations, and additional ischemia have been described by Schneider et al. (2005). l-carnitine may be an important agent in the protection of myocardial alterations in diabetes with additional ischemia, since it stabilizes mitochondrial and cellular functions and acts through its antioxidant or radical scavenging potential (Kolodziejczyk et al., 2011).
As a food supplement, carnitine is mostly available as l-carnitine or bound to either acetic or propionic acids (acetyl l-carnitine and propionyl l-carnitine, respectively). Acetyl-l-carnitine (ALC) is produced from l-carnitine and acetyl-CoA in mitochondria by carnitine O-acetyltransferase, and transported to the cytoplasm where it is converted back to l-carnitine and acetyl-CoA. Several studies have suggested that ALC may play a neuroprotective role in hypoxic-ischemic brain injury (Virmani and Binienda, 2004; Wainwright et al., 2006; Zanelli et al., 2005). ALC serves as a source of acetylcholine and l-glutamate, and also contributes to energy-producing reactions. The ALC appears to be the best form to use for brain disorders (Alzheimer’s disease) while propionyl l-carnitine seems to be more effective for heart and peripherical vascular diseases. PLC is a naturally occurring derivative of carnitine that plays an important role in the metabolism of both carbohydrates and lipids, leading to an increase of ATP generation. PLC is transported, into the cell, to the mitochondria, where it is transformed into free carnitine and propionyl-CoA. The latter is converted into succinyl-CoA and finally to succinate, which is involved in the citric acid cycle. PLC is also a potent antiradical agent and thus may protect tissues from oxidative damage. PLC has been demonstrated to exert a protective effect in different models of both cardiac and endothelial dysfunction, to prevent the progression of atherosclerosis, and, more recently, to improve some of the cardiometabolic alterations
that frequently accompany insulin resistance (Mingorance et al., 2011). PLC is a novel carnitine molecule known in the dietary supplements sector as GPLC. Both PLC and GPLC have been reported to improve the physical condition, with increased nitric oxide metabolites (Bloomer et al., 2007, 2009).

CONCLUSIONS

l-carnitine is an amino acid derivative, available in several forms, which possesses multiple physiological properties. The main known functions of l-carnitine are the transport of activated long-chain fatty acids from the cytosol to the mitochondrial matrix, the modulation of the acyl CoA/CoA ratio, storage of energy as acetyl-carnitine, the modulation of the toxic effects of poorly metabolized acyl groups, and its antioxidant activity. Several studies have demonstrated the antioxidant properties for l-carnitine in different pathologies such as diabetes, hypertension, renal and liver diseases, and also in neurodegenerative conditions. l-carnitine, as a nutritional supplement, has been considered a promising candidate for the prevention and treatment of oxidative alterations in many metabolic diseases. Concerning the optimal dosage and route
of administration, additional, well-controlled studies are still needed to clarify safe, practical, and therapeutic guidelines.
Acetyl l-carnitine and propionyl l-carnitine, the main esterified forms of l-carnitine, have been studied in terms of its role in enhancing cognitive function, exercise recovery, and in the heart and peripheral vascular system. l-carnitine and/or its esterified forms seem to play an important role in the metabolism of the human body when it can be used as a therapeutic agent. l-carnitine supplementation may be useful not only to prevent tissue deficiency, but also to avoid oxidative damage,
secondary to an increased production of ROS. Considering the ability of l-carnitine to easily cross the blood–brain barrier, l-carnitine supplementation may also be beneficial in preventing neurological damage derived from oxidative injury.
However, further studies are required to better explore this potential role.

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Best Types of Supplements for Losing Weight

Everywhere you turn there is a new diet, new workout, or new pill promising weight loss success. Quick results can be very tempting, but they often only provide short-term success.

So, what can a person do to achieve long-term weight loss success? This can be a complex question since not one weight loss program or product is going to be fitting for every person.

This is because people with different health backgrounds such as those with diabetes, kidney disease, and/or heart disease will all have different nutrient needs.

Those with diabetes will need to limit carbohydrate intake, while those with heart disease will have to limit sodium intake. And if you have kidney disease, you may have to limit potassium, phosphorus, and sodium. So, in these cases, weight loss meal planning may be a little more complicated than just calorie counting or measuring your macros.

Those people who are known to have the greatest weight loss success share common habits. The National Weight Control Registry, established in 1994, have been collecting data from people who have lost and kept off 30 pounds or more for at least one year.

Common habits of many of these people include eating breakfast every day, weighing themselves at least once a week, watching less than ten hours of television each week, and exercising about an hour each day.

Although diet and exercise interventions can provide weight loss success for the long-term, sometimes it is not enough. Research shows that in some cases adding a weight loss medication or supplement can help people attain long-term weight loss success.

Safety concerns may be preventing some from trying a weight loss supplement. Therefore, read below for a list of safe weight loss support supplements that could help you reach your weight loss goals.

Key Supplements for Losing Weight

Caffeine

When you think of caffeine, you might think of coffee, cola, and jittery hands. However, caffeine can actually be an ally in your weight loss journey if used properly. Caffeine is a bitter substance found in coffee beans, tea leaves, kola nuts, and cacao pods.

This compound is found in food and drink products such as coffee, tea, cola drinks, and chocolate, respectively. However, some caffeine is also found in a synthetic form in some energy drinks and over-the-counter medications.

Caffeine is an effective compound when it comes to weight loss since it helps increase energy expenditure and decrease energy intake. A meta-analysis of studies showed that for every doubling in caffeine intake, the average reduction in weight, body mass index, and fat mass increased two-fold. Also, one study found that those who consumed more coffee and caffeinated drinks were more likely to maintain their weight loss.

Caffeine consumption is generally safe for most people, as long as you don’t drink too much. Experts suggest limiting caffeine intake to no more than 400 milligrams a day. Those with pre-existing heart conditions may want to limit their caffeine intake to even less since acute intake of caffeine can slightly increase blood pressure.

Also, those who are pregnant should limit caffeine intake as much as possible since it can increase risk of miscarriage and stillbirth.

So, when consumed in moderation, as long as you are not included in these at-risk groups, caffeine can be a great way to help boost your weight loss efforts. If you notice, disturbances in sleep, headaches, or anxiety, then reduce or stop your intake of caffeine and contact a qualified healthcare provider.

L-Carnitine

Derived from an amino acid, this compound has extensive research showing its effectiveness in weight loss support. Even though the body makes carnitine, it is also found in animal products like meat, poultry, seafood, and dairy products.

Inside the cells in the body, carnitine plays a role in the breakdown of fats. A study of older adults showed that L-carnitine can provide a variety of health benefits. Besides increasing muscle mass, L-carnitine revealed the ability to decrease body weight and reduce physical and mental fatigue.

Another study analyzed a variety of different studies looking at L-carnitine and weight loss effects. Study results show that those who took L-carnitine supplements lost significantly more weight compared with control groups. However, the health benefits of L-carnitine extend beyond just weight loss.

A study of women with polycystic ovary syndrome looked at the impact of L-carnitine on a variety of health markers. Study results show that after 12 weeks of L-carnitine supplementation, these women not only lost weight and inches off their waist and hips, but also had improvements in their blood glucose control.

Carnitine supplements are thought to be safe at up to 2 grams a day for one year or up to 4 grams of day for 56 days. Side effects may include nausea, vomiting, diarrhea, abdominal cramps, and fishy body odor.

Since certain antibiotics and anticonvulsant medications may interact with L-carnitine, it is important to ask your healthcare provider before starting this supplement.

Chromium

This mineral is seen often in weight loss products, so it’s no surprise that it makes the list for best weight loss support supplements. Chromium, in its trivalent (+3) form, is needed in trace amounts by humans, with adequate intakes ranging between 20 and 35 micrograms for most adults.

This mineral is found in rich amounts in broccoli, grape juice, mashed potatoes, and whole-wheat English muffins, but most other foods contain less than 2 micrograms chromium per serving. Therefore, supplementation would be beneficial for most people if these foods are not in your daily diet.

A review of current studies on chromium and weight loss show that chromium supplementation produces significant weight loss results. These were small studies, however, so these study results warrant further research on this promising mineral.

More recent studies looked at the effect of a supplement that includes cinnamon, carnosine, and chromium on weight loss. Study results show that after four months of this supplement, overweight or obese pre-diabetic subjects saw decreased fasting plasma glucose and increased fat-free mass.

These results show that chromium can provide extensive health benefits to not only those wishing to lose weight, but also to those wishing to improve their blood glucose levels. Although these effects were also seen in some research on women with polycystic ovary syndrome, longer term studies are warranted to see the full benefit chromium could have on this population.

Few serious side effects have seen in relation to chromium intake. Because of this, no Tolerable Upper Intake Level (UL) has been confirmed. However, chromium may interact with some medications, so you should ask your doctor before starting a daily regimen of this supplement.

Glutamine

This non-essential amino acid is not only an important energy source for many cells in the body but has also proved itself to be an effective weight loss support supplement. Glutamine is involved in many metabolic processes in the body, therefore is abundant throughout the body.

Animal studies show that glutamine can help improve energy balance in the body. It does this by helping to improve blood glucose levels and intestinal glucose production in the body, which contribute to maintain glucose balance. These metabolic factors are important since they typically correlate with improved ability to lose weight.

Another study looked at obese female patients and the impact of glutamine supplementation on weight loss. Study results show that body weight and waist circumference significantly declined, while metabolic markers like insulin resistance was slightly improved.

Furthermore, other research looked at the effect of glutamine on the gut microbiome as one possible reason for its success as a weight loss support supplement. Results of this study show that as compared with alanine supplementation, glutamine supplementation reduced the Firmicutes to Bacteroidetes ratio. This in turn resembled weight loss programs already seen in the literature that show that higher ratios of these bacterium were linked with obesity.

Glutamine supplementation is generally safe for most people. Some side effects may include nausea, vomiting, abdominal pain, headache, or rash, to name a few. Also, glutamine may interact with some medications, so be sure to talk to your healthcare provider before you start to take this supplement.

Green Tea

Used in China and Japan for thousands of years for medicinal purposes, green tea, derived from the Camellia sinensis plant, has shown effectiveness as a weight loss support supplement. Often consumed as a tea, green tea can also be ingested in its extract form.

The active ingredient in green tea is the catechin EGCG, or epigallocatechin gallate. Research shows that intake of EGCG can enhance exercise-induced fat oxidation.

One study looked at the effect of drinking Matcha green tea, which contains catechins and caffeine, before a walking regimen. Study results show that those who consumed the tea had lower respiratory exchange ratios and enhanced fat oxidation.

Respiratory exchange ratios (RER) are typically used to measure exercise tolerance, so a lower RER after exercise would indicate a higher exercise tolerance. Also, fat oxidation, or fat burning, would indicate greater energy utilization. Therefore, this study suggests that green tea could help optimize the health benefits of exercise.

Furthermore, another study looked at the effects of a supplement containing green tea, capsaicin, and ginger on weight loss. Study results show that those overweight women who took the co-supplements for eight weeks had beneficial effects on not only weight loss and body mass index, but also on markers of insulin metabolism and the antioxidant glutathione.

As far as safety goes, green tea is believed to be safe for most people when consumed in moderate amounts. Research shows that a safe level intake of green tea is 338 milligrams of EGCG each day as a solid bolus dose, while an observed safe level (OSL) of 704 milligrams EGCG/day may be safe for tea preparation intake. Liver problems have been observed in a small number of people who took concentrated green tea extracts.

However, for the average person, green tea could be a great way to boost antioxidants and enhance weight loss support.

Selenium

This trace element, which is nutritionally essential for humans, plays roles in thyroid metabolism, DNA synthesis, and protection from oxidative damage.

Most adults are recommended to consume about 55 micrograms selenium each day. Although it is found in foods such as Brazil nuts and yellow fish tuna in rich amounts, since these foods are not commonly consumed daily by many, then selenium supplementation could be beneficial for most people.

Research shows that selenium supplementation could help support weight loss. One study looked at the impact of selenium intake on body fat. Study results show that obese individuals had the lowest selenium intakes, and that high selenium dietary intake was linked to a beneficial body composition profile.

Besides weight loss support, selenium may also benefit metabolic health. One study looked at the impact of selenium intake on insulin resistance. Study results show that higher dietary intake of selenium was linked to lower levels of insulin resistance. However, the benefit of selenium on insulin resistance stopped at intakes above 1.6 micrograms per kilogram per day.

Selenium can interact with some medications like certain chemotherapeutic agents like cisplatin. Therefore, you should always let you doctor know about any new supplements you may be taking. However, for most people, selenium intake is generally safe in moderation with the tolerable upper intake of this supplement being 400 micrograms a day for most adults.

Whey Protein

This powdered protein supplement is best known for its presence in fitness shakes and protein bars to provide a portable source of protein when you are on the go or working out. However, this supplement has also proven itself to be an effective weight loss support supplement.

Whey protein is one of the primary proteins found in dairy products that can be added to liquids and soft foods to improve nutrient intake and/or athletic performance. Research shows that whey protein supplementation helps to improve whole body anabolism, which involves the building up of muscle mass and bone. It has also been shown to improve muscle recovery after exercise and improve body weight, total fat mass, and some heart disease risk factors in overweight and obese patients.

Also, when compared to intake of carbohydrates or a combination of carbohydrates and proteins, whey protein supplementation may increase abdominal fat loss and fat-free mass. Other related research shows that when combined with a low-calorie diet, whey protein supplementation can assist in maintaining lean body mass and enhancing fat loss.

Whey protein is generally safe for most people to consume. However, those with a dairy allergy or sensitivity should not consume whey protein as it may cause gastrointestinal discomfort, and those taking certain antibiotics or osteoporosis drugs may experience drug interactions when taking whey protein.

It is also important to note that those with lactose intolerance may be able to tolerate lower lactose formulas of whey protein such as whey protein isolate versus whey protein concentrate.

Therefore, for most people whey protein can be a nutritious, portable protein that can support weight loss. Added to smoothies, water, or other recipes, whey protein can be a delicious way to enhance your weight loss success.

Summary

No matter what your weight loss goals are, or what your health background is, a healthy diet and staying active is key to losing weight and keeping it off. However, because everyone has different health backgrounds, nutrient needs may be different. Not to mention that not all people may find weight loss success with diet and exercise alone. That is why a weight loss supplement can help support weight loss efforts for some people.

The above supplements have evidence-based research to support their effectiveness, but keep in mind that just because one supplement works well for one person, that doesn’t mean it will work for everyone. And remember that you will receive best results from any weight loss support supplement by also maintaining a healthy diet and exercise program.

When choosing a weight loss support supplement, it is important to consider safety and effectiveness. Since some weight loss supplements in the past have had serious side effects such as heart health risks, it is important to check the safety statistics on the supplements you are researching. It is also important to check and make sure no ingredients in a weight loss supplement interact with any medications or other supplements you are taking.

Once a supplement has passed the safety test, such as those listed above, then you can give it a try. It is best to stick to supplements that have evidence-based research that report its effectiveness, so you don’t waste your time and money on something that doesn’t work. And be sure that if you have any heart health issues, diabetes, or other chronic disease, that you check with a qualified healthcare provider first before starting any new weight loss support supplement.

Best Types of Supplements for Building Muscle

You know that lifting heavy and eating right is the best way to build muscle. You know that it takes hard work and determination to accomplish this feat.

You’ve also heard that you can add supplements to help you build muscle faster. Maybe your friends have suggested that you take them to help you see faster results.

But do they actually work? Are they worth your hard-earned dollars?

Well, it’s not such a black-and-white answer.

There are some effective supplements out there that can certainly optimize your performance and fill in the gaps in your nutrition. But there are also many more that are utterly and completely useless.

They make some really ridiculous and outlandish claims about how you can pack on 16 pounds of muscle in as little as 12 weeks (no, really, I’m serious).

We’re going to sift through the garbage and really determine what’s worth your hard-earned money to help you reach your goals faster!

Helpful Supplements for Muscle Growth

Whey or Plant Protein Powder

Well, this one’s a no-brainer. We’ve all heard how good high amounts of protein are for us when on our quest to build muscle.

It helps us to repair the muscle after we damaged it in the gym. It prepares our bodies to get ready for the next session in order to begin the process all over again, so that over time, you’re able to build that dream physique you’ve been looking for.

But it’s quite difficult to get the required amount through diet alone to achieve our muscle-building goals. Often times, it’s just not practical.

Also, there are so many different kinds out there. Whey, casein, plant, egg, the list goes on. It can be difficult to choose one over the other.

What varies between them primarily are its rates of digestion. Though they may digest at different speeds, as long as you are reaching your protein targets for the day, it doesn’t matter all too much.

But for the most optimal results and if you’re a regular omnivore (eat both plant and animal products), stick with whey.

If you’re a vegan or vegetarian, or you simply don’t want to consume dairy products, go with a plant-based protein powder such as pea or brown rice. Don’t worry; the package will make it easy enough to point out if it’s whey or plant protein.

That’s why protein supplementation was developed; so that this problem could be solved. This shouldn’t be your primary source of protein. However, this can significantly help you reach those high protein goals.

Much research has shown that the optimal level of protein to consume for building muscle is relative; approximately 1.6 g/kg of body weight (or for us American folks that’s 0.72 g/lb of body weight).

So throwing a scoop or two of this into a shake once per day should be plenty of assistance for reaching your protein target throughout the day.

How Much To Take

25 grams post-workout & on an “as-needed basis” in order to reach your protein goals for the day.

Creatine Monohydrate

I’m sure you’ve heard of this one before. I’m also quite sure you’ve heard some nasty (yet unjustified) things about it, such as: “creatine is a steroid” or “It’s bad for your kidneys” or “It negatively affects your heart”.

Stop it. No. It doesn’t do any of those things nor is it a steroid.

Research has proven time and time again that even those with renal (kidney) issues; creatine has not shown any signs of negative effects on the individual taking a standard dose of 3-5 grams daily.

In fact, in most individuals, many positive effects are seen not only in building muscle and increasing strength, but also as an alternative treatment for ischemic heart disease and neurodegenerative disorders.

Pretty fascinating, don’t you think?

Creatine doesn’t increase muscle mass directly, per se. However, what it does directly affect is one’s performance; more specifically strength and power.

When you increase these variables, then muscle is ought to follow, increasing strength by as much as 13%!

For a dietary supplement, that is extremely significant.

How Much To Take

5 grams pre-workout once per day is usually the recommended amount.

Taking it 30 minutes beforehand will allow it enough time to saturate the muscle.

Commonly, you’ll see that many manufacturers suggest loading 20 grams per day for one week. However, this isn’t really necessary, as you’ll muscles will become saturated with creatine over time as you take it once every day.

I would suggest taking it on non-workout days as it’ll allow your muscles to become saturated more quickly. The time of day you take it doesn’t matter on non-workout days.

Citrulline Malate

You can often find this amino acid in many pre-workout supplements nowadays, but you can also find it as a standalone supplement as well, often in powder form that is unflavored.

What does it do?

Well, it has proven to have the ability of prominently increasing one’s aerobic output (think most types of cardiovascular exercise or high rep sets of strength training). But also, another neat aspect of this supplement is that it commonly reduces soreness the days following intense exercise bouts.

However, the one thing to be careful about here is that many supplement and sports nutrition companies tout that it reduces time to exhaustion. Though true in some anecdotal cases, the research has been unable to thoroughly prove this particular claim, so don’t get your hopes up too high in that regard.

Don’t be discouraged though, this is a fantastic ingredient nonetheless.

The smart thing to do here would be to pair it with creatine in a pre-workout drink that will work as both a recovery enhancer and strength booster!

How Much To Take

6-8 grams pre-workout is plenty once per day on workout days about 30 minutes before your workout.

You don’t have to take it on non-workout days.

Be on the lookout, as many labels put the dosage in milligrams (mg) rather than grams (g), so that would convert to 6,000-8,000 mg.

Beta-Alanine

Beta-Alanine is another amino-acid and works in a very similar way to citrulline malate in that is works best for higher rep sets and aerobic types of training.

A review of many studies (called a meta-analysis in the scientific literature) showed a 2.85% increase in muscular endurance, which is essentially the reps one can perform until exhaustion, for exercise that lasted between 60-240 seconds.

Also, don’t be alarmed if you feel a little tingling when you take this supplement. This is a phenomenon known as paresthesia. This is a harmless sensation you may feel in the face, arms, or legs after ingesting.

Don’t worry, over time, the feeling usually goes away.

How Much To Take

Anywhere between 2-5 grams is plenty before your workouts 30 minutes beforehand. Again, taking it on non-workout days is not necessary.

Caffeine

Oh yes, I bet you’re very familiar with this wonderful compound that’s found in many beverages across the world, including coffees, teas, and sodas. But what makes caffeine so special for building muscle though?

Caffeine is a very effective performance enhancer. Again, like most supplements, it won’t put slabs of muscle directly on your body for you. You have to work for it. However, what caffeine does in particular is make that work much easier to perform.

Being the most popular stimulant taken across the globe, scientists over the years have gotten to conducting experiments on a wide variety of populations to witness how it affects them; most particularly in athletic and fitness realms.

One meta-analysis of 10 different studies illustrated that caffeine was able to increase maximal muscle strength and power significantly compared to placebo groups, particularly during upper body training.

Even more surprising is that one study in particular showed that power output was significantly increased when performing quick bouts of intense activity such as sprints and Olympic weightlifting even when deprived of sleep, getting less than 6 hours per night on a consistent basis!

How Much To Take

Most of the literature has shown that 3-5mg/kg of bodyweight (1.3-2.25g/lb) works just well for most people. Take it 20-30 minutes pre-workout.

WARNING

However, one thing I must address before I continue is that everybody has a different caffeine tolerance. Some people can drink coffee by their bedside and still fall right back asleep, while others take one sip of the stuff and it gives them uncomfortable levels of anxiety.

Taking too much caffeine can lead to nervousness, insomnia, nausea, and anxiety.

Use trial and error if you are not habituated to taking caffeine. Start off with a small dose of 0.5mg/lb and continue from there.

If you continue to see positive results, then continue taking up to the suggested dose. Better safe than sorry. Okay…let’s continue!

Fish Oil

Kind of weird to see a general health supplement on this list, huh?

The reason I put this one on here is because fish oil has many amazing health benefits. We won’t dive into great detail on all of them (because there are a ton!), but what I’ll concentrate on the most here is its anti-inflammatory properties.

When we’re lifting weights, we are breaking down the muscle and literally tearing the fibers (called micro tears). Before the recovery process begins, inflammation takes place, as this is the body’s natural response to this phenomenon. This is what we call acute inflammation. This is normal and healthy. Nothing really to worry about here.

It’s when that inflammation turns chronic (meaning it’s been continuing and not stopping for a period of months and years at a time) is when we begin to run into trouble.

Why is chronic inflammation bad?

Well, let’s think of the elderly for a minute. Why do they experience muscle loss (sarcopenia) over the years as they age? Well, there are many factors that play a role, but a chronic state of inflammation is one of them.

Over years and years of continued inflammation, these individuals begin to lose the ability to synthesize protein properly, thus resulting in a diminished ability to build muscle.

So what does this have to do with us that are younger and are training to keep ourselves healthy and looking good? This inflammation has the same ability to inhibit our muscle-building goals. This is where the fish oil comes in handy.

Fish oil has been proven to be a significant anti-inflammatory agent in both animal and human trials time and time again.

This is very encouraging news, as we are able to keep inflammation at a healthy level that favors building muscle instead of losing it. So it would make perfect sense to take this with whatever general health supplements you may take, such as a multivitamin or what have you.

How Much To Take

Most experts recommend around 2-3 grams of pure DHA and EPA per day.

This does NOT mean total grams of just fish oil alone. This means the DHA and EPA components only, which are those omega 3’s you hear a lot about.

Read the label carefully to make sure you’re getting enough EPA and DHA, or else supplementing with it would be almost useless.

Take it whenever you’d like during the day, as timing doesn’t matter too much with this supplement.

Essential Amino Acid Complex

Wait a second; are you talking about BCAA’s (Branched Chain Amino Acids)? No, I’m not, and here’s why.

The body utilizes many amino acids to go through the process of protein synthesis, which is the metabolic process that helps you to build muscle over time. However, 9 of them your body can’t produce on its own. You either have to get them through your diet or supplementing with them.

The ever-so-popular BCAA supplement contains 3 of the 9 essential amino acids. These 3 amino acids are unique in that they are directly synthesized in the muscle for use as opposed to having to bypass the liver first. Because of this, they play a special role in protein synthesis.

However, the caveat here is that you need all 9 essential amino acids in order to stimulate protein synthesis.

Having an influx of 3 out of the 9 won’t activate protein synthesis nearly as potently than if all optimal levels of the 9 essential amino acids were present. In fact, if you’re body doesn’t have enough of the other 6 amino acids, than it will break down (catabolize) muscle tissue in order to obtain it.

Not something we want, that’s for sure!

Along with this, research has shown us that BCAA’s won’t make us any more apt to build muscle than obtaining enough protein through diet and protein powder supplementation, despite what many of the supplement companies claim they do.

This is where an essential amino acid complex plays a big role. These contain all 9 essential amino acids you need to build muscle optimally.

This is the next best thing to a good quality protein powder. If you can spare a little extra cash, this is a nice add-on to have in your arsenal for when you aren’t in an ideal situation to eat a regular meal or maybe you simply don’t want the thickness of a standard protein shake.

These are often a lot thinner in consistency due to it not containing any of the non-essential amino acids. They are also flavored in a powder form, most often in fruity flavors, to make it much more palatable.

How Much To Take

Although exact doses for each amino acid in isolation hasn’t been established as of yet, the optimal dose for total grams of essential amino acids lies between 10-12 grams, with 2-3 grams coming from leucine, which plays the biggest role in protein synthesis.

I would suggest taking this when you know it may be a while between high-protein meals. This will provide you with a better chance of preventing muscle loss when in a calorie deficit or enhancing muscle growth when looking to gain muscle size.

Weight Gain Powders

This is more of an honorable mention here, as there is not any research currently on these powders in isolation.

In essence, it is the same concept as protein powder, but with added carbohydrates and fats. These are high in calories, ranging from 500-1200 calories. They often contain the same amount of protein as 2 scoops of a standard protein powder (50 grams or so), 100-200 grams of carbohydrates, and up to 15 grams of fat on average.

Basically, it is condensed and preserved calories.

Weight gainers are good for those who really struggle to pack on the pounds due to a lack of appetite, as these are often much less filling than standard meals are. If you aren’t taking in enough calories, you simply won’t build muscle. Plain and simple.

The one thing to watch out for here is that many of them use fillers and other cheap ingredients that have you feeling less than optimal, especially during training. This is usually because of poor quality carbohydrates such as maltodextrin and dextrose being used as a majority of the carbohydrates, which are types of fast-digesting sugars.

Look for weight gainers that contain healthier sources of carbs such as oat bran and buckwheat as the primary sources of carbohydrates. You’ll know that they are the primary sources when they are listed earlier in the ingredients list compared to the sugars and other fillers.

How Much To Take

On an as-needed basis, depending on how many calories you are obtaining through food already. If you tend to live a busier lifestyle where it is more difficult to fit in regular meals, then this should be more of a staple in your supplementation regime.

Wrapping Up

Well, there you have it!

supplements that are most definitely worth your investment if you’re looking to optimize those muscle-building goals and augment that hard work you put in the gym each and every day.

These certainly won’t replace a proper diet and exercise regimen, but they can most certainly aid you in the process.