The many benefits of Branched Chain Amino Acids

Branched Chain Amino Acids are essential for building muscle and maintaining muscle mass on a diet.  BCAAs also work in your favor by shorting the rate of protein breakdown. They do this by cutting down the activity of the components of the protein breakdown pathway, and also by decreasing the delivery of several complexes involved in protein breakdown.  BCAAs have even more positive benefits than reduced breakdown and increased protein synthesis.  During exercise, serotonin levels rise and can increase the perception of fatigue.  BCAA supplementation allows you to work harder, better, faster, stronger.  BCAAs are great for gaining muscle while losing body fat at the same time.  

Meal Replacement Shakes

Eating healthy while busy at school and work is not an easy thing to do.  We also cannot spend all day in the kitchen preparing meals.  It is very tempting to stop at a fast food restaurant for a quick meal that will fill you up.  It is important to eat 5-6 nutritional meals a day.  This is where meal replacement’s come into play.  Just eating breakfast then waiting 7-8 hours later to eat dinner is not the right more either.  You want to try to eat a small meal every 2-3 hours to keep your insulin levels up and to increase muscle mass.  Meal replacement’s taste great and have no fat in them.  They have all the vitamins, minerals and very low cholesterol.  They are very convenient you can take them anywhere with you.  Also, after a workout, they are better than regular food since they are getting absorbed and digested in your bodies faster.  It is also important to take them before bed so your body is getting all the nutrition’s that it needs while you are sleeping and recovering.  As always real food is better than supplements, but if you are out on the go and there is nothing good to eat, a meal replacement meal is a great supplement to take.  

This website has great information on Meals Replacement Shakes: 

http://www.superskinnyme.com/meal-replacement-shakes.html

Drinking caffeine before a workout

Drinking coffee before working out can lead into increase focus and energy because of the caffeine.  Caffeine is a natural stimulate that is found in nuts, leaves, seeds and plants.  It also doesn't have to be coffee to get the caffeine you need before a workout.  Caffeine is also found in; tea, hot chocolate, energy drinks, sports drinks and soda.  After a long day of school and work you just might need that extra boost to get you in the gym.  Just be advised caffeine can lead to insomnia, so it is not recommended taking caffeine late at night (usually 2 or 3 hours before bedtime).  Also be aware that there have been studies linked to caffeine to creating a physical dependency.  If you feel that you are gaining a tolerance to caffeine or withdrawal symptoms such as a headache, it is best you eliminate caffeine from your diet.  Caffeine is a great supplement for getting that extra focus and energy boost in the gym and coffee is also high in antioxidants, just as every supplement it is recommended you ask your doctor before taking them and to be aware of any symptoms that you are experiencing.  Also, if you are taking a pre-workout supplement many of them contain caffeine, so choose a pre-workout that doesn't contain caffeine or cut down on caffeine intake.  

            

Vitamin D and Vitamin K Combination

Vitamin D and vitamin K are vitamins your body needs and your body does not make them on its own.  Vitamin D is beneficial for bone health and mood, while vitamin K is beneficial for bone health and regulating blood clotting.  When ts are combined, they can improve the effects of the other.  It is also important to take these supplements because food is lacking.  Insufficient vitamin D and/or K intake may also impair muscle nerve functioning and increase your risk of muscle cramps during your workout.  

The combination of vitamins D and K is a solid recommendation for someone cautious of supplementation due to the following reasons:

• At least for older individuals, this combination (alongside adequate dietary and magnesium levels) is widely recommended by medical professionals.
• There are numerous studies spanning multiple years using higher than the recommended doses showing no negative side effects.
• There are no significant psychoactive effects, although an elevation of mood from vitamin D is possible in people who are deficient in it.
• They are both relatively cheap and easy to find.

What is Glutamine

Glutamine is an amino acid that is made in the highest volume by your body.  Glutamine is responsible for the progression of the glucose that contributes the body with energy.  Furthermore, glutamine can help preserve muscle mass and aids in the recovery process.  Glutamine is also known to help the stomach function with digestion and helps support the immune system.  5 grams of glutamine after an intense workout has been proven to show results.  I suggested MusclePharm Glutamine, its about $20 for 60 servings.  There is no taste so you can add it to your post protein shake.  Overall glutamine will help you rehydrate, rebuild and recover from tough workouts.

Everything about whey protein

Protein is one of the most important nutrients for your body.  Whey protein is an extremely high quality protein source that is easy and quick to take.  It contains all 9 essential amino acids and is low in lactose content.  Women can also take whey protein which will support a healthy immune system and lean muscle mass needed to maintain a high metabolism.  Many women think taking whey protein will cause them to bulk up, however this is a myth, female body builders have to take hormonal supplements to build large muscle mass.  Whey protein is one of the healthiest, cost effective supplements and meal replacements available on the market.  Anyone can take whey protein to increase lean muscle building, energy and weight control.  I recommend Gold Standard 100% Whey Protein by Optimum Nutrition.  You can mix it with water, milk or blend it with fruit and peanut butter to make a tasty smoothie.

Creatine: What is it, Is it Safe, What Will it Do For Me

One thing is certain about creatine, it works.  It improves an athletes overall performance by allowing the body to produce more energy.  With more energy you can get that last rep in or go 10 pounds heavier.  Creatine pulls water into your muscle which increases protein synthesis.  In addition, creatine recycles ATP, allowing you to be stronger and enables your muscles to recover faster.    

Creatine is a highly researched sport supplement and there are no indications that say creatine is unsafe.  It is always important to read the label and talk to your doctor before taking any supplements.  However, creatine has been known to cause some mild side effects, such as:

• Stomach pain
• Nausea
• Muscle cramping
• Diarrhea
• Bloating

If you have kidney disease you should completely avoid using creatine also for diabetics and people taking blood sugar supplements.  

Women can also take creatine, but if your focus is on losing weight you may want to avoid creatine because creatine pulls water into your muscle.

Creatine Monohydrate is the best type of creatine to take.  It can be found separately and in most pre-workout supplements on the markets.

Creatine is a great supplement for anyone who is looking to add muscle and strength.  Of course without proper diet and workout routine you will not achieve your goals.  There is a lot of information on the web so if you are interested in taking creatine, do some research and see if creatine is right for you.