RATING SYSTEM
*****? Highly recommended on a daily basis
****?? Can boost gains but works more Iindirectly
***??? Effectiveness may be based on individual response
**???? Works best in specific situations(for instance,
beginners rather than experienced bodybuilders,
or vice versa)
NOTE: One-star supplements are not included, as they
may not be as beneficial or as essential as higher-rated
supplements.
CATEGORIES
MB?? Mass Builder
ST?? Strength
FL?? Fatloss
EP?? Energy Prouduction
HL?? Health
MA?? Mental Acuity
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COPYRIGHT 2012 Gale, Cengage Learning
GAMMA-AMINOBUTYMC ACID (GABA)
RATING: ***
CATEGORY: HL
BENEFITS: Actually classified as a neurotransmitter, studies show that GABA increases the body?s sleeping cycle; and getting a good night?s sleep can lead to more energy and higher levels of concentration throughout the day. In addition, it reduces blood pressure and anxiety. Five grams can stimulate the release of growth hormone within 30 minutes of ingestion.
DOSAGE: 2-10g per day before workouts and/or before bed on an empty stomach
GAMMA-LINOLENICACID (GLA)
RATING: ***
CATEGORY: HL
BENEFITS: GLA is derived from linoleic acid (omega-6 fatty acid) and is the precursor of prostaglandins that are important for skin, joint, nerve, and cardiovascular health. Research has found that GLA is very effective at lowering cholesterol levels.
DOSAGE: The source of the seed oil determines the dosage. Take 2-6g per day of evening primrose in two or three divided doses; l-6g of borage in two or three divided doses; or 2-10g of black currant in two or three divided doses.
GINGER
RATING:***
CATEGORIES: HL, MB
BENEFITS: Known scientifically as Zingiber officinale, ginger has been used for centuries to help relieve upset stomach and other problems such as lack of appetite, nausea, digestive spasms, and indigestion. In addition, it can also help to increase stomach expansion, allowing you to consume more quality nutrients at each meal. The active ingredients gingerols and shogaols also have anti-inflammatory properties and aid joint and muscle recovery.
DOSAGE: 200-2,000mg before meals to aid digestion or before workouts to aid recovery
GARLIC
RATING: ****
CATEGORIES: HL, FL, MB
BENEFITS: Garlic benefits heart health, aids fat burning, lowers the catabolic hormone Cortisol, boosts testosterone levels, increases nitric-oxide (NO) levels, and aids muscle recovery.
DOSAGE: 200-l,000mg of a garlic supplement with your pre-workout shake
GINKGO BILOBA
RATING:***
CATEGORIES: MA, HL
BENEFITS:This extract from the ginkgo tree can give a mental edge to your training and improve blood flow to the brain as well as the muscles. It also has powerful antioxidant effects to help prevent brain deterioration and muscle breakdown. Ginkgo biloba enhances circulation by expanding blood vessels, allowing for better delivery of oxygen and blood glucose to the brain, which has been shown to have a dramatic impact on brain power. Use an extract standardized to 24% ginkgo flavone glycosides and 6% terpenes.
DOSAGE: 40-60mg three times per day
GINSENG
RATING:***
CATEGORIES: EP, HL
BENEFITS:There are numerous species of this herb, but the majority of research has been done with the central nervous system-stimulating Chinese or Korean Panax ginseng and the CNS-suppressing American panax quinquefolius ginseng. Their active ingredients are known as ginsenosides, which have been found to boost immune function and provide antioxidant activity. More specifically, Chinese ginseng appears to enhance exercise endurance, while American ginseng speeds recovery by increasing glucose uptake into muscle cells and boosting NO production. Siberian ginseng, or eleuthro, is a related species with some evidence that it may increase testosterone levels and improve exercise performance.
DOSAGE: 500-1,000mg of P. ginseng (Chinese ginseng), P. quinquefolius (American ginseng), P. japonicus (Japanese ginseng), or P. notoginseng (tienchi ginseng) standardized for at least 3% total ginsenosides, two or three times per day, with one of those doses taken 30 minutes before workouts
GLUCOMANNAN
RATING: ***
CATEGORIES: FL, HL
BENEFITS: Mixed with water, this water-soluble dietary fiber expands up to 50 times its original volume. This can curb hunger by filling the stomach and giving a sense of fullness, which can result in significant weight loss. Glucomannan delays stomach emptying, slowing the digestion and absorption of all nutrients, including carbohydrates, which leads to more stable blood glucose levels and prevents major spikes in insulin. In addition, it binds to bile acids in the gut and carries them out of the body in the feces. This prompts the body to convert more cholesterol into bile acids and results in lower levels of blood cholesterol and other fats, which helps prevent fat gain.
DOSAGE:l-2g one hour before meals
GLUCOSAMINE
RATING: ****
CATEGORY: HL
BENEFITS: This is an important building block necessary to manufacture molecules called glycosaminoglycans, which bind to water to help form human cartilage. Glucosamine is effective as a general analgesic and for reducing osteoarthritis pain, so it can also help prevent wear and tear on the joints.
DOSAGE: l,500-2,000mg per day of glucosamine sulfate (or glucosamine hydrochloride) in two or three divided doses, with noticeable effects taking up to six weeks
GLUTAMINE
RATING: *****
CATEGORIES: MB, HL
BENEFITS: This amino acid aids hypertrophy by increasing levels of leucine in muscle fibers and helps decrease muscle breakdown. It also keeps the immune system functioning well, helping to prevent illness. Taken pre-workout, glutamine can help decrease muscle fatigue by buffering lactic acid; it also boosts GH levels, making it great for post-workout and before bed. In addition, research shows that it can increase the amount of calories and fat burned at rest and during exercise.
DOSAGE: 5-10g pre- and post-workouts, in the morning, and before bed
GLYCEROL
RATING: ****
CATEGORY: MB
BENEFITS: Also known as glycerine, glycerol has strong osmotic properties, meaning it attracts and binds large amounts of fluids, which can help prevent dehydration and improve body temperature control when exercising in the heat. This same property enhances pumps by driving more fluid into muscles, especially when taken in conjunction with creatine.
DOSAGE: 10-30g one hour before exercise with 20-32 ounces of water
GLYCINE PROPIONYL-L-CARNITINE (GPLC)
RATING:****
CATEGORIES: MB, EP
BENEFITS: A patented compound that combines the amino acid glycine with a modified version of carnitine known as propionyl-L-carnitine. One study reported that trained male weightlifters supplementing with GPLC for four weeks had 30% higher NO levels after an exercise test than when they used a placebo. It appears that GPLC may work by increasing the activity of nitric oxide synthase (NOS), which is the enzyme responsible for converting arginine into NO. GPLC may also decrease the production of free radicals that increase the breakdown of NO, allowing more NO to be available for longer.
DOSAGE: 3-4.5g 30-60 minutes before workouts
GLYCOCYAMINE
RATING:**
CATEGORIES:MB, ST
BENEFITS: Glycocyamine increases the production of creatine in the body. It is an immediate precursor of creatine and is transported to the liver and kidneys, where it is converted to creatine in the presence of betaine. Glycocyamine also appears to enhance glucose and creatine uptake by muscle cells. One caveat is the risk factor involved with it. Studies reveal that it can increase homocysteine-a protein associated with heart disease.
DOSAGE: 1-1.5g twice a day, plus 2-3g of betaine or a product containing betaine, dimethylgtycine, or S-adenosyl-L-methionine (SAMe)
GREEN-TEA EXTRACT
RATING: *****
CATEGORIES: FL, EP, HL
BENEFITS: Green tea contains compounds called catechins, including epigallocatechin gallate (EGCG), the primary active ingredient responsible for the tea?s thermogenic action. Although green tea also contains caffeine, its major fat-burning effect comes from EGCG?s ability to inhibit an enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat burning. Green tea also helps reduce the likelihood of certain cancers and provides numerous other health benefits, including enhanced joint healing. Drinking green tea is a great idea, but research shows that the catechins are better absorbed from the extract than from the tea.
DOSAGE: 500mg of green tea extract standardized for EGCG, three times daily before meals
GOAT MILK PROTEIN
RATING: ***
CATEGORY: MB
BENEFITS: Like cow milk-derived protein, the two major proteins in goat milk are casein and whey. Research indicates that whey protein utilization and mineral uptake are enhanced with goat?s milk compared with cow?s. Some people are allergic to a specific casein protein in cow?s milk, prompting the development of goat-milk protein powders. Most come from goats that aren?t fed pesticides, herbicides, growth hormones, or antibiotics, making them a good choice for lifters concerned about possible health effects of modern farming techniques. The casein in goat?s milk is also reportedly easier and faster to digest than the casein in cow?s milk.
DOSAGE: 20-40g pre- and post-workout and/or between meals
GUARANA
RATING: ***
CATEGORIES:FL, EP, MA
BENEFITS: A source of caffeine and the potent bronchodilator and anti-inflammatory the ophylline, this herb can aid fat loss, enhance mental acuity and mood, improve lung function, and boost performance. Some find that the caffeine from guarana is not as effective as caffeine from coffee or caffeine anhydrous supplements.
DOSAGE: 200-600mg daily for energy or mental focus
GUGiGULSTERON
RATING: ***
CATEGORIES: FL, HL
BENEFITS: These plant sterols are extracted from the resin of the Commiphora mukul tree, and while the resin contains many guggulsterone compounds, it?s the E and Z guggulsterones that have the highest degree of human bioactivity. Guggulsterones enhance thyroid hormone output by increasing the uptake of iodine in the thyroid gland, and they appear to boost thermogenesis for fat and calorie burning. Research shows that they also improve cholesterol levels and aid joint recovery.
DOSAGE: 20-60mg two or three times daily
GYMNEMA SYIESTRE
RATING: *****
CATEGORIES: FL, HL
BENEFITS: Studies have documented that gymnema suppresses the desire for sweets. It also appears to increase insulin secretion and decrease blood glucose levels, making it good for post-workout, since insulin helps initiate muscle growth. In fact, some studies suggest that gymnema enhances lean muscle mass while reducing body fat. DOSAGE: 250-500mg of gymnema extract standardized to provide 25% gymnemic acids, one to three times a day, with one dose immediately post-workout
HICA (ALPHA-HYDROXY-ISOCAPROIC ACID)
RATING: *****
CATEGORIES: MB
BENEFITS: This is a by-product of the branched-chain amino acid leucine. HICA works by inhibiting muscle breakdown through its ability to block the action of catabolic enzymes known as metalloproteinases. With less muscle breakdown, muscle growth is enhanced. Research studies done on athletes show that HICA can increase muscle growth even when the athletes were overtraining. DOSAGE: Take 500mg of HICA three times per day with meals. On workout days take one dose with your pre-workout shake and another with your post-workout shake.
HISTIDINE
RATING: ***
CATEGORIES: MB, ST, HL.
BENEFITS: This amino acid forms histamine, which is an important chemical in the immune response that ensues when you get sick or have an allergic reaction. Yet histidine also has other roles in the body. It combines with beta-alanine to form carnosine and bolster muscle strength, endurance, and size. And it?s also important for boosting NO levels due to its ability to increase activity of the enzyme NOS. This is the enzyme that catalyzes the conversion of arginine into NO. For this reason, you will often find histidine in NO booster/ pre-workout supplements. dosage: An effective dose is l-2g of L-histidine, or histidine alpha-ketoglutarate taken with other NO boosters, such as arginine.
HMB
RATING: ***
CATEGORIES: MB, ST, FL, HL
BENEFIT: Beta-hydroxy beta-methylbutyrate, or HMB, has been shown to benefit muscle recovery and growth at just 3g per day. However, research studies in trained lifters taking HMB showed far less impressive results than in untrained subjects-results showed that workouts weren?t intense enough and the dose of HMB high enough for it to provide any benefit. For that reason, bodybuilders with more training experience will need to boost the dose to experience similar results. HMB can also be an effective weight-loss aid when taken between meals. Combining this supplement with carnitine can help to further improve fat loss, especially when used with low-carb diets, by promoting the transport of fat into mitochondria, where it is burned as fuel.
DOSAGE: For fat loss, take 1.5?3g of HMB three or four times per day, preferably on an empty stomach (between meals) or prior to exercise. For muscle growth and strength gains, beginning lifters can take 3g per day; experienced lifters need up to 12g daily in two or three divided doses.
HOODIA
RATING: **
CATEGORY: FL
BENEFITS: Hoodia is an extract from a desert plant (Hoodia gordonii) that grows in southern Africa. It is used as an appetite suppressant. The active ingredient in hoodia is a compound call P57 It acts on the hypothalamus of the brain, just like glucose does, to trick it into thinking the stomach is full Although studies have shown that it can reduce food consumption by about 60%, the anecdotal reports on supplementing with hoodia are not as impressive.
DOSAGE: 300-400mg once or twice daily on an empty stomach
HTP-5
RATING: ****
CATEGORIES: MB, ST, EP
BENEFITS: This NO booster is known scientifically as Epemedium. When NO is produced in the body, it lasts only for a few seconds before it is broken down by the enzyme phosphodiesterase-5 (PDE5). Horny goat weed inhibits PDE5 so that more NO stays around for longer. This increases blood-vessel dilation and blood flow to exercising muscles, which ultimately leads to greater energy levels and strength during workouts, producing greater results in the long run.
DOSAGE: Take 500mg of horny goat weed extract 30-60 minutes before workouts
HUMANOFORT
RATING: ***
CATEGORIES: MB, STP, FL, HL
BENEFITS: Humanofort is a supplement that helps to keep the adrenal glands running properly. After age 30, the adrenal glands are less efficient and they produce less DHEA. The same holds true for the glands of younger guys who train hard and are under a lot of daily stress. Humanofort is a purified protein extract derived from chicken embryos. It contains oligoproteins, which are short protein molecules that can stimulate specific cells-including those in the adrenal glands. -Stimulating these cells induces greater DHEA production, which can lead to higher testosterone levels. The extract also activates several growth-factor receptors, influencing muscle growth.
DOSAGE: Take 30-100mg of humanofort in the morning, before workouts, and before bedtime.
HUPERZINEA
RATING: ****
CATEGORIES: MA, HL BENEFITS: Huperzine A is an extract from the Chinese club moss plant. Although it has a long history in traditional Chinese medicine as a fever reducer, modern science has largely revealed the supplement?s role in enhancing brain function. Huperzine A works by preventing the breakdown of an important nerve stimulator called acetylcholine. The more acetylcholine, the more alert the brain. DOSAGE: 50mcg up to three times per day
HYDROXYCITRIC ACID (HCA)
RATING: ***
CATEGORY: FL
BENEFITS: HCA is extracted from Garcinia cambogia fruit and is used in fat-loss formulas. It has been found to prevent fat accumulation, curb appetite, and enhance the amount of fat burned during exercise. HCA blocks an enzyme needed to convert carbs to fat and appears to influence muscle to burn more fat and fewer carbs during exercise.
DOSAGE: 500-l,000mg two or three times per day, with one dose taken 30 minutes before exercise
KAVA
RATING: ***
CATEGORIES: MA, HL
BENEFITS: Piper methysticum, or kava kava as it is popularly known, is an herb that effectively promotes relaxation and sleep, balances mood, and is used clinically to treat anxiety. The active compounds in kava are called kavalactones. It is believed that they act on the limbic system (the part of the brain that controls emotions and survival instincts) to modulate emotional processes.
DOSAGE: A single nighttime dose of 250-500mg is effective for promoting sleep; 100-400mg of standardized extract (30-70% kavalactones) up to three times per day is a typical dose for treating anxiety and depression. In rare cases, kava may cause liver problems and skin rashes when large amounts are taken for prolonged periods. Because kava depresses the nervous system, it should not be consumed with alcohol or in conjunction with antianxiety drugs, or before driving.
LECITHIN
RATING: ***
CATEGORIES: ST, EP, FL, MA, HL
BENEFITS: Lecithin is also known as phosphatidylcholine because it provides choline. Choline is important for the movement of fat into cells and is an important component of the neurotransmitter acetylcholine, which is released from motor nerves to stimulate muscles to contract. During a grueling workout this neurotransmitter becomes depleted, which leads to muscle fatigue. Having extra choline replenishes acetylcholine stores, which can help bodybuilders get more reps.
DOSAGE: Use a granular form (mixes easily in water or in protein shakes) that delivers about l,700mg lecithin with 230mg of choline per tablespoon and take about 4 tbsp daily in two to four divided doses.
LEUCINE
RATING: ****
CATEGORIES: MB, ST, EP, FL
BENEFITS: This branched-chain amino acid (BCAA) is often referred to as the MVP of the BCAAs. That?s because leucine has been found to act like a key and literally turn on muscle protein synthesis. This has led many bodybuilders and supplement companies to focus purely on leucine and neglect its two partners in crime, isoleucine and valine. Leucine has also been shown in research studies to aid fat loss.
DOSAGE: 5g (with 25-50g of whey protein) before and after workouts
LYCOPENE
RATING: ****
CATEGORY: HL
BENEFITS: Lycopene is a carotenoid that improves prostate health and guards against heart disease. This powerful antioxidant may also enhance muscle recovery from grueling workouts. Lycopene (the natural pigment that makes tomatoes red) triggers the death of prostate cancer cells without harming healthy cells. It also scavenges free radicals that may interfere with muscle growth.
DOSAGE: 20-40mg per day
MACA
RATING: ****
CATEGORIES: MB, ST, EP, MA, HL
BENEFITS: Maca is a root vegetable that grows in the high Andes of South America. It has been used to enhance energy, mood, immune function, and libido. Maca can interfere with the conversion of testosterone to dihydrotestosterone (DHT). Testosterone is far more anabolic than DHT, meaning that keeping its levels maxed by preventing its conversion to DHT enables better muscle growth. Plus, DHT is associated with prostate tumors, so keeping its levels low can help to protect you from this dangerous form of cancer. Research has also shown that maca can help to increase muscle endurance.
DOSAGE: 500-1,500mg two or three times per day
MAGNESIUM
RATING: ****
CATEGORIES: HL, MB, ST
BENEFITS: This essential mineral is involved in numerous reactions in the body. It is a major player in maintaining cardiovascular, metabolic, and bone health, and is even important in maintaining muscle strength. One study from researchers in the U.S. reported that subjects taking a magnesium supplement while following a seven-week leg-training program increased their leg strength by 20% more than those following the same program and taking a placebo. This may be due to magnesium?s ability to decrease Cortisol and raise testosterone levels. Researchers from Germany discovered that athletes supplementing with magnesium for four weeks had lower Cortisol levels at rest and after exercise. Since Cortisol increases muscle breakdown and competes with testosterone, keeping Cortisol low can boost muscle growth and strength gains. Magnesium also enhances sleep quality because of its ability to normalize and extend Stages 3 and 4 slow-wave sleep.
DOSAGE: Take 400-500mg of magnesium per day. One of the best ways to supplement with magnesium is by taking ZMA.
MAGNOLIA BARK
RATING: ***
CATEGORIES: FL, EP, MA, HL
BENEFITS: For thousands of years, magnolia bark (Magnolia officinalis) was used in traditional Chinese medicine to boost energy and to reduce stress. Magnolia bark is now recognized as an effective fat burner because it suppresses Cortisol. Elevated Cortisol leads to increased fat storage, particularly around the waistline. Preliminary research shows that the active ingredients in magnolia bark-magnolol and honokiol-lower Cortisol levels and help liberate fat from adipose cells. Since Cortisol also increases muscle breakdown and interferes with testosterone, lowering it can help to increase muscle growth.
DOSAGE: 250-750mg per day of magnolia extract standardized to at least 1-2% honokiol and magnolol
MEDIUM-CHAIN TRIGLYCERIDES (MCTs)
RATING: ***
CATEGORIES: FL, MB, EP, MA, HL
BENEFITS: MCTs are saturated fats found in coconut oil, palm kernel oil, and butter. They are extracted and sold as pure MCT oil or added to protein powders. MCTs have shorter fatty acids than the long-chain triglycerides found in most foods. These shorter fats are preferentially used for fuel rather than being stored in fat cells. When MCTs are broken down for fuel, they form compounds called ketone bodies, which help to prevent the breakdown of muscles and can lead to greater muscle growth. MCTs also have been found to boost metabolism and encourage the use of stored body fat for fuel. Some studies even suggest that MCT supplementation enhances protein utilization by the body, as well as immune function.
DOSAGE: Try 1 or 2 tbsp of MCT oil added to food up to four times per day, starting with a lower dose to avoid stomach discomfort. If you have diabetes or gastrointestinal problems, consult with a qualified medical practitioner before using MCTs.
MELATONIN
RATING: ****
CATEGORIES: HL, MB
BENEFITS: Bodybuilders take melatonin to help them fall asleep, a benefit that is likely to improve muscle recovery for those with irregular rise times or insomnia. Melatonin also helps restore a regular sleep/wake rhythm after sleep disturbances such as jet lag. Melatonin is produced naturally by the pineal gland from the amino acid tryptophan. It has also been shown to boost growth hormone levels.
DOSAGE: 0.3-10mg about an hour before bedtime
METHW
RATING: ***
CATEGORIES: MB, ST
BENEFITS: Methoxyisoflavone is an antiestrogen supplement. By lowering estrogen it promotes higher testosterone levels. It also has been found to enhance protein synthesis and lower Cortisol levels.
DOSAGE: 500-2,000mg per day in three divided doses with meals
METHANE (MSM)
RATING: ****
CATEGORY: HL
BENEFITS: MSM, also known as sulfonyl sulfur, is found in the fluid and tissues of all living organisms and is a rich source of sulfur. Because sulfur is a key structural component in collagen, MSM can help the body rebuild joint cartilage. Sulfur is found in more than 150 types of bodily compounds, from enzymes and tissues to hormones and antioxidants. Therefore MSM is a valuable supplement that provides multiple functions, Besides promoting joint health, it also is used to help with many other things, such as detoxifying the liver, inhibiting pain, promoting blood flow, reducing inflammation, preventing constipation, reducing allergic responses, relieving stomach discomfort, controlling hyperacidity, and even reducing hangover symptoms. DOSAGE: l-2g with food once or twice per day
MILK PROTEIN
RATING: *****
CATEGORY: MB
BENEFITS: Milk protein consists of both casein and whey, which are extracted from milk and used in protein supplements. Two of the most common and most effective protein sources, casein and whey are used in shakes and other protein products. Because milk protein is about 80% casein, it is digested slowly, for a more constant release of amino acids in the body, making it a high-quality bodybuilding protein source.
DOSAGE: 30-50g per dose up to three times a day as a meal replacement or a late-night snack
MUCUNAPRURIENS
RATING: ****
CATEGORIES: MB, ST, FL
BENEFITS: This leguminous climbing plant is commonly called the velvet bean. Among other natural phytochemicals, M. pruriens also contains L-dopa (L-dihydroxyphenylala-nine), which provides much of its benefits. In the body, L-dopa is converted to dopamine, which acts as a neurotransmitter to increase growth hormone release. dosage: 100-400mg taken 30-60 minutes before workouts and before bedtime
MuirivmMm/MULTIMINERAL
RATING: *****
CATEGORY: HL
BENEFITS: Supplementing with a multivi-tamin/multimineral will help eliminate the possibility of deficiencies that are often produced by reduced dietary variety or calorie intake and by increased loss from exercise. Research shows that intense training can deplete essential vitamins and minerals. This can interfere with muscle growth and strength gains.
DOSAGE: Take a multivitamin/multimineral once or twice daily with meals. Choose brands that provide 100% of the daily value of vitamins C, D, E, and most of the B-complex vitamins, as well as 100% of zinc, copper and chromium.
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