No matter your fitness goals, Beta-Alanine is a must-have supplement. Once absorbed, this product creates a natural buffer called carnosine which, like creatine, is stored in muscle. Carnosine neutralizes excess acid in the muscle that is produced during intense exercise. The acid buildup during exercise can be responsible for fatigue, so if the acid is buffered, you'll notice improved performance.
Beta-Alanine also stimulates GABA (Wikipedia.org/GABA), which helps you relax and induce sleep after training. Therefore, Beta-Alanine aids muscle recovery. Don't worry about taking it before exercise though; the natural hormone stimulation during training will prevent the relaxation effect until after training.
Take 3 grams of Beta-Alanine immediately post-workout OR to aid sleep, take 3-4 grams 30 minutes before bedtime.
Wednesday, May 20, 2009
GPLC: Glycine Propionyl L-Carnitine.
GPLC is L-Carnitine with the added glycine component. Glycine synthesizes creatine, boosts growth hormone levels, and increases NO levels. L-Carnitine enhances testosterone effects and increases fat-burning and NO levels.
Combined with L-Arginine this will boost NO levels greater than either of the supplements consumed separately.
For weight training:
Consume 3-5 grams of L-Arginine daily on an empty stomach.
Add 2-3 grams of GPLC to your pre- and post- workout meals for the combined effect of increased NO. Take 2 grams with your morning meal on rest days.
Combined with L-Arginine this will boost NO levels greater than either of the supplements consumed separately.
For weight training:
Consume 3-5 grams of L-Arginine daily on an empty stomach.
Add 2-3 grams of GPLC to your pre- and post- workout meals for the combined effect of increased NO. Take 2 grams with your morning meal on rest days.
Diet: Prepare Your Own Food.
Preparing your own meals lets you a) control the portions b) choose the method of preparation c) vary the foods included.
Controlling the portions is essential, but not just for caloric intake. Spacing your meals out into more than 3 meals a day is optimal, so eating normal portions (of a 3 meal per day diet) is to much food. Spread out your consumption by eating 4 to 6 small meals a day. This allows your body to absorb and convert the energy as you are eating, instead of storing excess calories as fat. Eating 4 to 6 small meals a day with increase the nutritional advantages you gain from your food.
Choosing the method of preparation lets you decide things like: the amount of oil or salt you are cooking with, what types of oils (olive, vegetable, peanut, rapeseed, flax, etc), and what herbs or spices to add that increase the flavor without increasing the fat/calories. Restaurants (unless they intentionally regard your health) will cook with and include whatever makes the food taste the best, which is usually fats, sugars, and fast-absorbing carbs. Preparing your own meals lets you choose whether or not to include these.
Varying the foods included is also important. Eating a variety of vegetables that aren't overcooked (vegetables lose nutrients when overcooked) or have too much fat to have nutritional advantages (vegetables prepared with enough fat where its more advantageous for you to avoid eating them) is much easier when you prepare your own food. You choose which meats you eat--you can prepare more lean meats. You can also choose when to eat different types of food, like carb heavier breakfast/lunches/snacks and low carb dinners and late-night snacks.
Controlling the portions is essential, but not just for caloric intake. Spacing your meals out into more than 3 meals a day is optimal, so eating normal portions (of a 3 meal per day diet) is to much food. Spread out your consumption by eating 4 to 6 small meals a day. This allows your body to absorb and convert the energy as you are eating, instead of storing excess calories as fat. Eating 4 to 6 small meals a day with increase the nutritional advantages you gain from your food.
Choosing the method of preparation lets you decide things like: the amount of oil or salt you are cooking with, what types of oils (olive, vegetable, peanut, rapeseed, flax, etc), and what herbs or spices to add that increase the flavor without increasing the fat/calories. Restaurants (unless they intentionally regard your health) will cook with and include whatever makes the food taste the best, which is usually fats, sugars, and fast-absorbing carbs. Preparing your own meals lets you choose whether or not to include these.
Varying the foods included is also important. Eating a variety of vegetables that aren't overcooked (vegetables lose nutrients when overcooked) or have too much fat to have nutritional advantages (vegetables prepared with enough fat where its more advantageous for you to avoid eating them) is much easier when you prepare your own food. You choose which meats you eat--you can prepare more lean meats. You can also choose when to eat different types of food, like carb heavier breakfast/lunches/snacks and low carb dinners and late-night snacks.
Diet: Eat a Variety of Foods.
Eat foods like spinach, romaine lettuce, blueberries, strawberries, oranges, grapefruit, broccoli, asparagus, green pepper, cottage cheese, yogurt without excess sugars, carrots, chicken, whole grains, whole oats (not instant, make oatmeal yourself without the added sugar), lean pork, and lean beef.
Drink milk, juices not from concentrate without added sugars, soymilk, and your protein shakes.
There are so many healthy foods that taste great. Be patient and willing to spend the time required to eat healthy. If you "don't have time," change your perspective and make time. What is more important than your health?
Diet is the most important aspect of body building and weight training because without proper diet, your body can't build the muscle you deserve after workouts. And as I've recently posted, supplementing protein powders into your diet is a necessity. For beginning lifters, managing protein intake and proper diet is the best method to success.
Become accustomed to preparing your own meals. Fast food is high in saturated/trans fats with hydrogenated oils and fast absorbing carbs/sugars like high fructose corn syrup. Occasionally enjoying fast food for the convenience is fine, but if your serious about your health, it's important to keep it out of your diet.
Preparing your own meals lets you:
a) control the portions
b) choose the method of preparation
c) vary the foods included.
Controlling the portions is essential, but not just for caloric intake. Spacing your meals out into more than 3 meals a day is optimal, so eating normal portions (of a 3 meal per day diet) is to much food. Spread out your consumption by eating 4 to 6 small meals a day. This allows your body to absorb and convert the energy as you are eating, instead of storing excess calories as fat. Eating 4 to 6 small meals a day with increase the nutritional advantages you gain from eating.
Drink milk, juices not from concentrate without added sugars, soymilk, and your protein shakes.
There are so many healthy foods that taste great. Be patient and willing to spend the time required to eat healthy. If you "don't have time," change your perspective and make time. What is more important than your health?
Diet is the most important aspect of body building and weight training because without proper diet, your body can't build the muscle you deserve after workouts. And as I've recently posted, supplementing protein powders into your diet is a necessity. For beginning lifters, managing protein intake and proper diet is the best method to success.
Become accustomed to preparing your own meals. Fast food is high in saturated/trans fats with hydrogenated oils and fast absorbing carbs/sugars like high fructose corn syrup. Occasionally enjoying fast food for the convenience is fine, but if your serious about your health, it's important to keep it out of your diet.
Preparing your own meals lets you:
a) control the portions
b) choose the method of preparation
c) vary the foods included.
Controlling the portions is essential, but not just for caloric intake. Spacing your meals out into more than 3 meals a day is optimal, so eating normal portions (of a 3 meal per day diet) is to much food. Spread out your consumption by eating 4 to 6 small meals a day. This allows your body to absorb and convert the energy as you are eating, instead of storing excess calories as fat. Eating 4 to 6 small meals a day with increase the nutritional advantages you gain from eating.
ZMA
ZMA is a vitamin complex of zinc, magnesium and vitamin B6. An increase in exercise can lead to the loss of vitamins and minerals making it particularly important for bodybuilding due to the blood sugar level rises and urination increases, increasing the loss of magnesium, zinc, B12, B6, folic acid, and many other nutrients.
Basically ZMA is a supplement to replenish vitamins. In some studies ZMA helped overall strength and has raised testosterone, which is vital to muscle formation. I don't take ZMA, because I eat a varied diet with many fruits and vegetables. Like - spinach, milk, blueberries, strawberries, oranges, grapefruits, broccoli, fruit juices not from concentrate without added sugars, soymilk, and lean meats. Eating a varied diet and supplementing with a multi-vitamin powder/mix helps ensure your body is at its peak ability to build the muscle that you deserve.
Basically ZMA is a supplement to replenish vitamins. In some studies ZMA helped overall strength and has raised testosterone, which is vital to muscle formation. I don't take ZMA, because I eat a varied diet with many fruits and vegetables. Like - spinach, milk, blueberries, strawberries, oranges, grapefruits, broccoli, fruit juices not from concentrate without added sugars, soymilk, and lean meats. Eating a varied diet and supplementing with a multi-vitamin powder/mix helps ensure your body is at its peak ability to build the muscle that you deserve.
Nitric Oxide (NO) Boosters.
Most NO boosters have one thing in common: their active ingredient is arginine. However, they usually contain a whole host of ingredients that bump up the effectiveness of L-Arginine. Nitric oxide, a gas produced naturally in the body, is responsible for numerous processes, but the most important for bodybuilders is vasodilation: NO causes the smooth muscle cells of blood vessels to dilate, allowing more blood to flow through. The more blood flow, the more oxygen, nutrients and anabolic hormones your museles can get to fuel workouts, repair post-workout damage and ultimately grow.
NO-boosters are mainly used by avid weight-lifters and body builders to achieve more "pump" (blood vessel dilation causing more blood flow to muscles). Personally, I take little to no NO boosters for my regimen. Sometimes, the creatine compound I drink has 1 gram of L-Arginine (NO booster). I haven't really been able to tell the difference when I've used it. If you are really enthusiastic about about beginning a strict training regimen, I recommend you try this a 2 months after implementing whey-protein, casein protein, glutamine, and creatine into your nutrition. In the meantime, more blood flow can be achieved through pre- and post- workout stretching, and great lifting technique.
NO-boosters are mainly used by avid weight-lifters and body builders to achieve more "pump" (blood vessel dilation causing more blood flow to muscles). Personally, I take little to no NO boosters for my regimen. Sometimes, the creatine compound I drink has 1 gram of L-Arginine (NO booster). I haven't really been able to tell the difference when I've used it. If you are really enthusiastic about about beginning a strict training regimen, I recommend you try this a 2 months after implementing whey-protein, casein protein, glutamine, and creatine into your nutrition. In the meantime, more blood flow can be achieved through pre- and post- workout stretching, and great lifting technique.
Glutamine.
Glutamine is the most abundant amino acid (building block of protein) in the bloodstream. It is considered a "conditionally essential amino acid" because it can be manufactured in the body, but under extreme physical stress the demand for glutamine exceeds the body's ability to make it. Most glutamine in the body is stored in muscles followed by the lungs, where much of the glutamine is manufactured. Glutamine is important for removing excess ammonia (a common waste product in the body).
When the body is subjected to strenuous exercise, glutamine levels in muscles drop. In hard training, such as multiple forms of exercise per day, for example lifting and running; it is prudent to supplement glutamine in your diet.
When the body is subjected to strenuous exercise, glutamine levels in muscles drop. In hard training, such as multiple forms of exercise per day, for example lifting and running; it is prudent to supplement glutamine in your diet.
L-Carnitine.
L-Carnitine is a naturally occurring amino acid which plays a vital role in the metabolism of fat. It functions as a transporter of fatty acids into the mitochondria, the metabolic furnace of the cell. While this supplement can be productive for gaining muscle and burning fat, this should be a supplement that is implemented in your regimen after several months of continous lifting/ work-outs.
Take 1-2 grams of L-Carnitine with your pre- and post- workout meal. On rest days, take 2 grams with your morning meal.
Take 1-2 grams of L-Carnitine with your pre- and post- workout meal. On rest days, take 2 grams with your morning meal.
Creatine.
Creatine isn't a vitamin, mineral, or hormone. It is a naturally occurring amino acid that is found in your body (amino acids are the building blocks of proteins). By consuming meats and fish as well as dairy products, egg whites, nuts and seeds we acquire most of the Creatine in our system.
Although the human body stores high amounts of Creatine in the muscles to enhance recovery and power, it's difficult to maintain this level while lifting solely by food intake. Thus Creatine supplements have become a staple in the fitness community.
Supplementing Creatine in your diet will aid your muscle recovery and add power to your workouts. I add 5g of Creatine to my protein shake before every workout.
Although the human body stores high amounts of Creatine in the muscles to enhance recovery and power, it's difficult to maintain this level while lifting solely by food intake. Thus Creatine supplements have become a staple in the fitness community.
Supplementing Creatine in your diet will aid your muscle recovery and add power to your workouts. I add 5g of Creatine to my protein shake before every workout.
Whey Proteins.
Whey protein is an absolutely essential supplement to a weight-lifter's daily nutrition. Lifting and exercising for tone, endurance, mass/size, strength, and fast-twitch all end up using protein as a building block for muscle. Muscle formation hinges on sufficient protein intake as well as other nutrients. Drinking whey protein shakes is the efficient way to supplement protein into your diet.
Review this information to learn about different types of whey protein:
Wikipedia.org/Whey_Proteins
Here are some other proteins: soy, casein (usually from egg), nut, rice, and others. The proteins have different rates of digestion, which dicatate what times of day and what amounts you ingest.
For example, I drink whey protein before and after working out, and casein protein before bed. Whey protein absorbs quickly for adequate intake before and after workouts. Casein protein is slower absorbing, so I drink that before bed to insure my body has sufficient protein the entire night to build muscle.
There are many whey protein brands, so try some different ones and see which one tastes the best to you. Make sure you are looking at the fat, cholesterol, and carbohydrates content of the protein powders for shakes. If the shake tastes great but has saturated fats and lots of sugar, it's countering the calorie burn you get from your workout.
The protein powders have different serving sizes and protein amounts per scoop, so read the package and make sure the protein content is at least 20 grams of protein per scoop.
Fitness experts recommend you consume your body weight in grams of protein. For example, I weigh 170 lb.s and consume 170 grams of protein a day.
Don't forget, you are consuming other proteins (e.g. nuts,meats,eggs,dairy) as well as your whey/soy/rice protein supplement/shake.
When you decide to consume protein in your diet, also try to spread out consumption throughout the day. If you consume all your whey protein in one sitting, the body has much more trouble absorbing and effectively using the nutrients. The best practice is to have balanced consumption throughout the day, with concentration before and after workouts.
Review this information to learn about different types of whey protein:
Wikipedia.org/Whey_Proteins
Here are some other proteins: soy, casein (usually from egg), nut, rice, and others. The proteins have different rates of digestion, which dicatate what times of day and what amounts you ingest.
For example, I drink whey protein before and after working out, and casein protein before bed. Whey protein absorbs quickly for adequate intake before and after workouts. Casein protein is slower absorbing, so I drink that before bed to insure my body has sufficient protein the entire night to build muscle.
There are many whey protein brands, so try some different ones and see which one tastes the best to you. Make sure you are looking at the fat, cholesterol, and carbohydrates content of the protein powders for shakes. If the shake tastes great but has saturated fats and lots of sugar, it's countering the calorie burn you get from your workout.
The protein powders have different serving sizes and protein amounts per scoop, so read the package and make sure the protein content is at least 20 grams of protein per scoop.
Fitness experts recommend you consume your body weight in grams of protein. For example, I weigh 170 lb.s and consume 170 grams of protein a day.
Don't forget, you are consuming other proteins (e.g. nuts,meats,eggs,dairy) as well as your whey/soy/rice protein supplement/shake.
When you decide to consume protein in your diet, also try to spread out consumption throughout the day. If you consume all your whey protein in one sitting, the body has much more trouble absorbing and effectively using the nutrients. The best practice is to have balanced consumption throughout the day, with concentration before and after workouts.
Weight-Training Links
These are some quick ideas to get started weight lifting today. I will post more thorough links in later blogposts.
General Knowledge: http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm
Chest: http://weight-training.realsolutionsmag.com/chest-training.html
Back: http://weight-training.realsolutionsmag.com/back-lifting.html
Shoulders: http://weight-training.realsolutionsmag.com/shoulder-training.html
Arms: http://weight-training.realsolutionsmag.com/arm-training.html
Legs: http://weight-training.realsolutionsmag.com/leg-exercises.html
Example of a training routine: http://weight-training.realsolutionsmag.com/weight-training-program.html
General Knowledge: http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm
Chest: http://weight-training.realsolutionsmag.com/chest-training.html
Back: http://weight-training.realsolutionsmag.com/back-lifting.html
Shoulders: http://weight-training.realsolutionsmag.com/shoulder-training.html
Arms: http://weight-training.realsolutionsmag.com/arm-training.html
Legs: http://weight-training.realsolutionsmag.com/leg-exercises.html
Example of a training routine: http://weight-training.realsolutionsmag.com/weight-training-program.html
Why Another Fitness Blog?
I have looked for a user-friendly, informative fitness website for a few months now. I looked for nutrition information, healthy eating, weight lifting excercises, fitness plans/schemes, and supplements. I have yet to find a website with this information, therefore I'm going to start a blog that contains information in the categories above.
Long-term, my brother and I have discussed creating a fitness website, but for now, the information will be imparted through this blog. Mainly because it's free, and I'm still in the process of gathering skills and tools to create and advertise on a website.
Long-term, my brother and I have discussed creating a fitness website, but for now, the information will be imparted through this blog. Mainly because it's free, and I'm still in the process of gathering skills and tools to create and advertise on a website.
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