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Mammoth2500
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Heres a article i came by that may be of some interest. Of course i already knew most of it but it has some good details.
Number 10
Multivitamin
What is it? A pill or tablet containing essential vitamins and nutrients necessary for optimal health.
Why is it good? Most foods today, particularly processed ones, lack essential vitamins and nutrients. Many chemical processes in your body, including fat-burning and muscle-building and maintenance, depend on these. If you're missing just one essential vitamin or nutrient, your results will suffer dramatically.
For example, iron deficiency can lead to fatigue and lack of energy. If you're lacking in various forms of vitamin B, the symptoms can include muscle cramps, fatigue and overall weakness. Selenium deficiency can lead to muscle pain.
How much should you take? One tablet daily.
Health warnings: As with any other supplement, always respect the recommended dosage.
Number 9
Green tea
What is it? Derived from the Camellia sinensis plant, green tea is full of healthy antioxidants and has many other beneficial properties.
Why is it good? As it is a thermogenic like caffeine and ephedra, green tea helps to burn fat and maintain muscle mass. It can be used in combination with caffeine for an added fat-burning kick.
How much should you take? Put 1 to 2 teaspoons of dried tea in a cup of boiling water. You can also find green tea in many fat burners and herbal energy supplements.
Health warnings: Green tea is generally very safe. Because it contains caffeine, however, excessive amounts could cause heart palpitations and other side effects.
Number 8
Flaxseed oil
What is it? A natural oil -- also known as linseed oil -- containing omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc. Linseed oil provides approximately 50% more omega-3 oils -- which are essential for the health of most body systems -- than fish oil.
Why is it good? Among many other positive functions, flaxseed oil stimulates brown fat cells and increases the metabolic rate, making it easier for the body to burn fat. It also allows fatigued muscles to recover more quickly after exertion, increases stamina and the body's production of energy, and helps people afflicted with obesity to lose weight.
How much should you take? At least 1,000 milligrams one to three times daily, either in capsule or pure oil form. An even better option is to add whole flaxseeds to your diet in salads, breads or muffins.
Health warnings: Studies have shown that consuming up to 30 grams of flaxseeds daily is safe and has no side effects. Do not exceed this amount, since it has not yet been determined whether higher dosages could have negative side effects.
Number 7
Caffeine
What is it? The good old, classic stimulant.
Why is it good? If fat burners are too intense for you, try simple caffeine. It may not be as strong, but it will do the trick. Caffeine releases fatty acids into your bloodstream, allowing you to burn more fat during your workout than you would without it.
How much should you take? You can drink a few cups of the liquid stuff before your workout, but if that's too much of a hassle, try a caffeine pill 30 to 60 minutes before your workout. A 200 mg pill is much more effective than a coffee.
Health warnings: If you've ever tried using these to pull you through late-night cramming sessions, you'll know not to exceed the recommended dosage. You want to avoid those caffeine jitters and more dangerous side effects such as heart palpitations.
Number 6
Ephedra-free fat burners
What are they? The plant-derived stimulants ephedra and ephedrine were recently banned by the U.S. Food and Drug Administration (FDA), as they are associated with certain health risks such as heart attack and stroke. As a result, many companies are now producing ephedra-free versions of their traditional fat burners.
Why are they good? These new formulations help burn off fat without raising blood pressure to dangerous levels or causing more serious side effects. Two popular brands are Xenadrine EFX Ephedrine Free and the new ephedra free Hydroxycut formula, both of which contain natural ingredients. Xenadrine includes the amino acid tyrosine and green tea, whereas Hydroxycut is a blend of herbs such as garcinia cambogia, willow bark extract and guarana.
How much should you take? For Xenadrine, take 2 capsules before breakfast or morning exercise and 2 capsules mid-afternoon with 8 ounces of water. If you're on Hydroxycut, you'll be taking 1 to 3 capsules three times daily -- the dosage varies from the first to the eighth week of the plan.
Health warnings: Never exceed recommended dosage; despite the absence of ephedrine, you could still risk serious side effects such as heart attack and stroke.
Number 5
Targeted carbs
What are they? You got it -- those carbs you had sworn off for life are actually one of the keys to muscle retention. Make sure to stick to complex carbs such as vegetables, whole-wheat bread and whole-grain rice.
Why are they good? Protein builds muscle, but too much will not help you retain it. While it's true that excess carbs -- especially simple ones -- will make you gain fat, the good news is that the same mechanism can help you gain and retain muscle.
When compared to a fasting group, those who ingested carbs alone lost only half as much muscle. When protein was added to their menu, the same effect occurred but at a higher level; those with less carbs lost more muscle. Although protein is definitely king in the muscle-building process, the surprising news is that carbs can help you maintain them.
How much should you take? Despite the recent anti-carb craze, dosage recommendations haven't changed. Carbs should make up 50% to 60% of your daily caloric intake.
Health warnings: If you stick to healthy complex carbs and some simple carbs such as fruit, milk and yogurt, you should be fine.
Number 4
Protein powders and MRPs
What are they? Powders that can be mixed with water or milk to provide a fast and easy source of protein and other nutrients.
Why are they good? As aforementioned, protein is essential to building and retaining muscle mass. Since you need to be eating about 4 to 5 small meals a day when training seriously, meal replacement powders (MRPs) are often a good solution when you're on the run. They contain protein and some carbs for fuel and to keep your metabolism running high.
Protein powders are just as important. Because they contain no carbs, these powders give a good dose of protein. Whey protein is particularly efficient as it contains 97% to 98% pure protein by dry weight. A good choice of MRP is EAS Myoplex, and Optimum's 100% Whey Protein is a great protein powder.
How much should you take? Dosages vary depending on the product, but if you're training seriously, you can use these almost every day.
Health warnings: As with all other supplements, you shouldn't have any problems as long as you respect the recommended amounts.
Number 3
Creatine
What is it? Despite popular belief, creatine is a naturally occurring substance that plays an important role in producing energy in the body. It is converted to phosphocreatine, a form of stored energy used by the muscles.
Why is it good? Creatine has been widely proven to enhance athletic performance, but it has also been shown to reduce the loss of muscle strength when a limb is immobilized after an injury. Creatine also reduces fatigue and increases strength in illnesses involving muscle weakness. Therefore, it is effective in both building and retaining muscles while training.
How much should you take? Start with a "loading dose" of 15 to 30 grams daily, taken in 2 or 3 separate doses, for 3 to 4 days. Then take 2 to 5 grams daily.
Health warnings: If the dosage is respected, creatine has no adverse effects. However, as it is metabolized by the kidneys, you shouldn't take creatine if you have kidney disease.
Number 2
Chromium picolinate
What is it? The patented form of the trace mineral chromium.
Why is it good? Chromium picolinate decreases body fat and enhances lean body mass. It works by making your body more insulin sensitive, encouraging cells to absorb more insulin (in addition to other nutrients) while preventing it from being sent to fat cells.
How much should you take? 50 to 200 micrograms a day.
Health warnings: Although there is now some evidence that taking up to 400 micrograms daily can be safe, until more research is done you should not exceed 200 micrograms daily in order to avoid chromium toxicity. Diabetics need not worry; In fact, chromium picolinate has been shown to regulate blood sugar levels in diabetics.
Number 1
Glutamine
What is it? A conditionally-essential amino acid that makes up 60% of your free amino acid pool.
Why is it good? Glutamine is used to repair muscles, strengthen the immune system and raise growth hormone levels. It is very important for muscle repair, as well as the building and maintenance of lean muscle mass. Supplemental glutamine has even been shown to prevent immune system depression resulting from overtraining.
How much should you take? Take approximately 10 grams daily during your first week. Dosage may then be increased to 20 grams -- 10 twice daily -- for three weeks. Cycle off for 10 days, then repeat dosage.
Health warnings: Exceeding the recommended dosage can cause intestinal upset.
Number 10
Multivitamin
What is it? A pill or tablet containing essential vitamins and nutrients necessary for optimal health.
Why is it good? Most foods today, particularly processed ones, lack essential vitamins and nutrients. Many chemical processes in your body, including fat-burning and muscle-building and maintenance, depend on these. If you're missing just one essential vitamin or nutrient, your results will suffer dramatically.
For example, iron deficiency can lead to fatigue and lack of energy. If you're lacking in various forms of vitamin B, the symptoms can include muscle cramps, fatigue and overall weakness. Selenium deficiency can lead to muscle pain.
How much should you take? One tablet daily.
Health warnings: As with any other supplement, always respect the recommended dosage.
Number 9
Green tea
What is it? Derived from the Camellia sinensis plant, green tea is full of healthy antioxidants and has many other beneficial properties.
Why is it good? As it is a thermogenic like caffeine and ephedra, green tea helps to burn fat and maintain muscle mass. It can be used in combination with caffeine for an added fat-burning kick.
How much should you take? Put 1 to 2 teaspoons of dried tea in a cup of boiling water. You can also find green tea in many fat burners and herbal energy supplements.
Health warnings: Green tea is generally very safe. Because it contains caffeine, however, excessive amounts could cause heart palpitations and other side effects.
Number 8
Flaxseed oil
What is it? A natural oil -- also known as linseed oil -- containing omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc. Linseed oil provides approximately 50% more omega-3 oils -- which are essential for the health of most body systems -- than fish oil.
Why is it good? Among many other positive functions, flaxseed oil stimulates brown fat cells and increases the metabolic rate, making it easier for the body to burn fat. It also allows fatigued muscles to recover more quickly after exertion, increases stamina and the body's production of energy, and helps people afflicted with obesity to lose weight.
How much should you take? At least 1,000 milligrams one to three times daily, either in capsule or pure oil form. An even better option is to add whole flaxseeds to your diet in salads, breads or muffins.
Health warnings: Studies have shown that consuming up to 30 grams of flaxseeds daily is safe and has no side effects. Do not exceed this amount, since it has not yet been determined whether higher dosages could have negative side effects.
Number 7
Caffeine
What is it? The good old, classic stimulant.
Why is it good? If fat burners are too intense for you, try simple caffeine. It may not be as strong, but it will do the trick. Caffeine releases fatty acids into your bloodstream, allowing you to burn more fat during your workout than you would without it.
How much should you take? You can drink a few cups of the liquid stuff before your workout, but if that's too much of a hassle, try a caffeine pill 30 to 60 minutes before your workout. A 200 mg pill is much more effective than a coffee.
Health warnings: If you've ever tried using these to pull you through late-night cramming sessions, you'll know not to exceed the recommended dosage. You want to avoid those caffeine jitters and more dangerous side effects such as heart palpitations.
Number 6
Ephedra-free fat burners
What are they? The plant-derived stimulants ephedra and ephedrine were recently banned by the U.S. Food and Drug Administration (FDA), as they are associated with certain health risks such as heart attack and stroke. As a result, many companies are now producing ephedra-free versions of their traditional fat burners.
Why are they good? These new formulations help burn off fat without raising blood pressure to dangerous levels or causing more serious side effects. Two popular brands are Xenadrine EFX Ephedrine Free and the new ephedra free Hydroxycut formula, both of which contain natural ingredients. Xenadrine includes the amino acid tyrosine and green tea, whereas Hydroxycut is a blend of herbs such as garcinia cambogia, willow bark extract and guarana.
How much should you take? For Xenadrine, take 2 capsules before breakfast or morning exercise and 2 capsules mid-afternoon with 8 ounces of water. If you're on Hydroxycut, you'll be taking 1 to 3 capsules three times daily -- the dosage varies from the first to the eighth week of the plan.
Health warnings: Never exceed recommended dosage; despite the absence of ephedrine, you could still risk serious side effects such as heart attack and stroke.
Number 5
Targeted carbs
What are they? You got it -- those carbs you had sworn off for life are actually one of the keys to muscle retention. Make sure to stick to complex carbs such as vegetables, whole-wheat bread and whole-grain rice.
Why are they good? Protein builds muscle, but too much will not help you retain it. While it's true that excess carbs -- especially simple ones -- will make you gain fat, the good news is that the same mechanism can help you gain and retain muscle.
When compared to a fasting group, those who ingested carbs alone lost only half as much muscle. When protein was added to their menu, the same effect occurred but at a higher level; those with less carbs lost more muscle. Although protein is definitely king in the muscle-building process, the surprising news is that carbs can help you maintain them.
How much should you take? Despite the recent anti-carb craze, dosage recommendations haven't changed. Carbs should make up 50% to 60% of your daily caloric intake.
Health warnings: If you stick to healthy complex carbs and some simple carbs such as fruit, milk and yogurt, you should be fine.
Number 4
Protein powders and MRPs
What are they? Powders that can be mixed with water or milk to provide a fast and easy source of protein and other nutrients.
Why are they good? As aforementioned, protein is essential to building and retaining muscle mass. Since you need to be eating about 4 to 5 small meals a day when training seriously, meal replacement powders (MRPs) are often a good solution when you're on the run. They contain protein and some carbs for fuel and to keep your metabolism running high.
Protein powders are just as important. Because they contain no carbs, these powders give a good dose of protein. Whey protein is particularly efficient as it contains 97% to 98% pure protein by dry weight. A good choice of MRP is EAS Myoplex, and Optimum's 100% Whey Protein is a great protein powder.
How much should you take? Dosages vary depending on the product, but if you're training seriously, you can use these almost every day.
Health warnings: As with all other supplements, you shouldn't have any problems as long as you respect the recommended amounts.
Number 3
Creatine
What is it? Despite popular belief, creatine is a naturally occurring substance that plays an important role in producing energy in the body. It is converted to phosphocreatine, a form of stored energy used by the muscles.
Why is it good? Creatine has been widely proven to enhance athletic performance, but it has also been shown to reduce the loss of muscle strength when a limb is immobilized after an injury. Creatine also reduces fatigue and increases strength in illnesses involving muscle weakness. Therefore, it is effective in both building and retaining muscles while training.
How much should you take? Start with a "loading dose" of 15 to 30 grams daily, taken in 2 or 3 separate doses, for 3 to 4 days. Then take 2 to 5 grams daily.
Health warnings: If the dosage is respected, creatine has no adverse effects. However, as it is metabolized by the kidneys, you shouldn't take creatine if you have kidney disease.
Number 2
Chromium picolinate
What is it? The patented form of the trace mineral chromium.
Why is it good? Chromium picolinate decreases body fat and enhances lean body mass. It works by making your body more insulin sensitive, encouraging cells to absorb more insulin (in addition to other nutrients) while preventing it from being sent to fat cells.
How much should you take? 50 to 200 micrograms a day.
Health warnings: Although there is now some evidence that taking up to 400 micrograms daily can be safe, until more research is done you should not exceed 200 micrograms daily in order to avoid chromium toxicity. Diabetics need not worry; In fact, chromium picolinate has been shown to regulate blood sugar levels in diabetics.
Number 1
Glutamine
What is it? A conditionally-essential amino acid that makes up 60% of your free amino acid pool.
Why is it good? Glutamine is used to repair muscles, strengthen the immune system and raise growth hormone levels. It is very important for muscle repair, as well as the building and maintenance of lean muscle mass. Supplemental glutamine has even been shown to prevent immune system depression resulting from overtraining.
How much should you take? Take approximately 10 grams daily during your first week. Dosage may then be increased to 20 grams -- 10 twice daily -- for three weeks. Cycle off for 10 days, then repeat dosage.
Health warnings: Exceeding the recommended dosage can cause intestinal upset.
