If you use an exercise program that works AND your nutrition is in order, supplements can provide you that extra edge. If you're exercising and eating as perfectly as you can, that's 95% of the battle. The supplements can give you the other 5%. They’re not a panacea, and they’re not a solution, either. That said, here are the best supplements, depending on your needs. These are the ones that have been proven to work in REAL research time and again for improving muscle growth and helping the body stave off fat storage or burn the fat that has already been stored. In reality, only two compounds have been proven safe and effective for helping to pack on and preserve muscle. Creatine has become a popular supplement among gym rats. It has been proven in one research study after another to be effective. It works by promoting the storage of additional phosphocreatine (part of the energy cycle) within muscle tissue. There is, however, some confusion in the market over which type is best and how to use it. Let me make this very simple. The only form of creatine that has been shown to be effective is creatine monohydrate powder. It can be taken mixed with water, juice or another drink. Taking 5 grams per day is sufficient (and it is usually only above this level that creatine upsets anyone's stomach). A loading phase is not necessary and will not improve results over time, though it may make the results come more quickly. Make sure you get your creatine monohydrate from a reputable company (Parrillo, Labrada, EAS), otherwise you may not be getting what you pay for. The other supplement is L-Glutamine, the most abundant amino acid in muscle tissue. It is also involved in the health of the immune and digestive systems. When those systems aren't getting enough L-Glutamine, they may break down muscle tissue in order to bolster their supply, so L-Glutamine is especially important to preserve muscle during stressful times. About 5-10 grams per day is recommended, preferably taken at 2 or 3 intervals so that it is better absorbed. While it is not a supplement, it is worth noting that a good protein powder (one with whey protein isolates is best) can be helpful in promoting muscle growth by ensuring that one gets enough protein, especially on workout days. Of course, getting enough protein from the foods you eat is ideal, but with a busy schedule, a protein shake can be just the thing for feeding the body the protein it needs to optimize muscle growth from that tough workout you just finished. If you’re looking to trim the fat, these supplements are the best options. It is important to note that body fat cannot be "melted" or "zapped" as so many advertisements promise, and anything claiming to "trap" body fat will cause a myriad of gastrointestinal problems but will not have an effect on overall body fat. However, taken with sound nutrition and an efficient exercise program, there are supplements that can aid in creating an environment in which fat loss can be enhanced. Getting optimal amounts of "good fat"—your essential fatty acids (EFAs)—will increase the likelihood that saturated fat in the bloodstream will be burned rather than stored. I recommend taking a teaspoon of flaxseed oil every morning. It is rich in both types of EFAs, Omega 3 and Omega 6, neither of which your body can produce on its own. There have been some studies that suggest a correlation between flaxseed oil and enlarged prostate. I don't think the research merits concern but, if you do, taking a high quality fish oil such as krill oil would be nearly as helpful. Important research in 2000 and 2003 suggest that sufficient intake of calcium keeps fat mobile in the bloodstream, reduces abdominal fat and may play a role in maintaining overall lean body mass. A goal, then, would be ensuring that you get enough calcium (about 1000 mgs daily) from low-fat dairy sources or mineral supplements. There has been a lot of talk about L-Carnitine being useful in reducing body fat, which is true, but since your body makes its own, supplementation appears to be unnecessary. However, taking Acetyl L-Carnitine (ACL), which is the acetylated ester of L-Carnitine does play a role in fat loss by reducing cortisol levels in the blood and by increasing levels of testosterone and, possibly, growth hormone. Unfortunately, most of the commercially sold products don't contain enough ACL to produce these benefits. I recommend taking 3 grams of ACL daily, which is best done with two 750 mg capsules taken twice a day. Finally, Alpha Lipoic Acid (ALA) has many useful properties. It breaks down amino acid chains, activates enzymes important in energy production and is an extremely powerful antioxidant. It is this last property that makes it helpful for fat reduction because it is the most effective antioxidant inside the mitochondria of muscle cells. What does that mean in English? The only place where fat is physically burned is inside each and every muscle cell in your body, so getting sufficient ALA keeps your fat-burning engine running as efficiently as possible. members have contractually represented to us that they are 18 years of age or older.Photos are posted by members and posted solely for the purpose of meeting other men.
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