ergogenic merriam-webster.com
“..enhancing physical performance
athletic use of caffeine and other ergogenic aids..”
Supplements and Ergogenic Aids for Athletes Reviewed by Sharon Denny, MS, RDN Published December 03, 2014 eatright.org
“..Dietary Supplements: Who’s Watching?
Dietary supplements are under the purview of the Food and Drug Administration (FDA) but are regulated differently than conventional foods and drugs. Manufacturers are not required to prove a supplement is safe before it is sold, or even that it works. The FDA can take action to remove or restrict the sale of a supplement only after it has been on the market and been shown to be unsafe…”
Watch Legal Ergogenic Aids – Nutritional Aids In Sport – YouTube
Ergogenic Aids – YouTube
Ergogenic Aids
Pre-Workout Energy Foods or Beverages
5 BEST Supplements To Add MUSCLE Mass FASTER!
Five Supplements for Building & Keeping Muscle 1. Whey Protein – After working out, 1 scoop + water = 12 grams of easily absorbable protien. It’s a must-have that’s super delicious and affordable. 2. Omega 3 Fish Oil – it helps your hair, skin, brain, and increases protein synthesis. It also reduces cortisol levels and aids in recovery. 3. Creatine Monohydrate – 5 grams per day to see a dramatic result. 4. Beta Alanine – it’s an amino acid and works incredibly well when combined with creatine (increase output). 5. L-glutamine – as you exercise i
B-12
What’s the Deal With Vitamin B12? By Lisa Ryan thecut.com
“..Who shouldn’t take it, though? Well, as I said, vitamin B12 is necessary for living, so it’s generally pretty safe for most people to take B12 supplements (or ingest it through their diets). But Ball cautioned that people who are on certain medications might want to check with their doctors before taking a supplement, just in case there’s any form of drug interaction. Additionally, Shapiro told me that people with blood disorders, gout, heart concerns, or high blood pressure should be cautious before taking B12 supplements — they shouldn’t necessarily avoid it all together, but they should definitely check with their doctor and be careful before taking a B12 supplement…”
Should You Take Vitamin B12 Before a Workout? By Nick English – September 1, 2017 barbend.com
‘..You probably know that the only dietary sources of Vitamin B12 are animal products or supplements, and you might have a feeling that B-vitamins are important for energy production. So, taking a shot of B12 before a workout must help you produce energy for the workout, right?
This probably isn’t the case, but there are other reasons why a B12 supplement could help a workout.
..”
Universal
*click above for more info
Universal Nutrition NOX 3™ Description vitacost.com
“..MAXIMUM NITRIC OXIDE Bodybuilding Complex NOX3: The Only Triple-Action Vasodilator
Nitric oxide. The “perpetual pump.” Cell-signaling vasodilators. You’ve heard about it, now its time to add it to your training program. What is vasodilation? In plain English, it’s when blood vessels dilate or relax. When blood vessels relax, they widen. Nitric oxide (NO) is key here. NO is an important endogenous pulmonary vasodilator. As a vasodilator, nitric oxide has the ability to increase your body’s ability to deliver blood to working muscles. More blood means more oxygen and nutrients that are being pumped into skeletal muscles. All this translates into bigger, fuller pumps and better overall gains. In fact, with NO, you can expect increased muscle size, strength, endurance, and quicker recovery times.
Unlike other formulas, which only contain arginine alphaketoglutarate and possibly arginine ketoisocaproate, NOX3 contains the powerful third ingredient, ornithine alphaketoglutarate. Only NOX3 has arginine AKG, arginine KIC and ornithine AKG. With this triple potency formula, only NOX3 can also decrease muscle catabolism and potentiate growth function through the powerful ornithine-arginine combination. NOX3 is a supercharged nitric oxide supplement which you should have in your arsenal…”
L-Arginine Benefits & Side Effects in Depth – YouTube
Video for arginine alphaketoglutarate what is muscle building youtube.com
▶ 6:07
SUGARS
*see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com
Ribose
Sal: I take 5mg of this prior to my workouts as an “energy” enhancer. I put it in a cup of water.
Increase Strength and Stamina with D-Ribose: Thomas DeLauer
5mg dose
Sal: I take d-ribose before my workouts regularly and have seen a lot of health benefits. I was diagnosed borderline Pre-diabetic years ago as I was eating a lot of “unhealthy” sugar foods (e.g. sugar colorful breakfast cereals) as #preworkout snack to get energy. I wished I learned this long time ago!
Who Should Take D Ribose – How to Make My Workout More Fun
The Miracle Sugar of Life for Fibromyalgia, Chronic Fatigue Syndrome, Heart Pathologies- Dr. Mandell
Testosterone Boosters
Protein
*see Health: Nutrition-Macronutrients & Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com
Protein vs Amino Acids – YouTube
What Do Amino Acid Supplements Do For You? – YouTube
Calculate Your Recommended Protein Intake Contributing Writer December 15, 2017 • 3 min read bodybuilding.com
“..The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person.[1] However, if you do intense workouts or have a physically demanding job, you’ll need more.[2] While the average healthy diet provides enough protein for most people, it may benefit you to bump up your intake if you exercise to build muscle or lose fat, either from dietary protein or supplements…”
#sal (135lbs on 2.17.18 =202 g)
How Much Protein You Should Eat to Build Muscle By Michael Matthews muscleforlife.com
“..“Gym lore” can actually lend some insight here, and it agrees with the above findings.
1 gram of protein per pound of body weight (2.2 g/kg of BW) per day has been a bodybuilding rule of thumb for decades.
Higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight (2.6 – 3.3 g/kg BW) per day, are commonly recommended when “cutting” to lose fat. .”
Hydrolysates
What Are BCAA’s And How Do They Work? – YouTube
BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements
Layne Norton, PhD August 21, 2017 bodybuilding.com
‘…While BCAA supplementation may be useful for gaining mass, I believe BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet. They’re particularly useful for bodybuilding competitors who take their physiques to the lean extreme.
Although dieting down makes you look awesome onstage, on the beach, and to your friends of the opposite sex, it can also take a chunk out of your muscle mass…”
1. Whey
Whey Protein Types: Concentrate, Isolate, Hydrolysate
2. Casein
<p.
5 BEST Casein Protein Powders 2017, What is Casein … – YouTube
CASEIN PROTEIN NECESSARY TO BUILD MUSCLE?
b.
The Benefits Of Glutamine! Contributing Writer September 15, 2017 bodybuilding.com
“..Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!
Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.
During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
..”
Pros & Cons
BCAAs | Benefits? Side Effects? When to take? Dosage? myprotein.com
“..BCAAs are considered the perfect supplement for people looking to put on mass, but more so people who are looking to cut down and shred some body fat whilst maintaining as much muscle as possible…”
What are the pros and cons of protein powder for bodybuilding? quora.com
BCAA Side Effects Dangers You Should Be Aware Of! – YouTube
https://www.youtube.com/watch?v=Usm-bKcldj4
“..One of the largest dangers has to do with negative interactions between supplements and prescription drugs. This is why if you’re taking any prescription drug it best to let a qualified physician know what you’re doing. They probably will not object to it, but it’s best to be safe. Pregnant or breastfeeding women should not take this supplement. Not enough is known about these amino acids when it comes to interacting with a developing human being. Of course one supplement a pregnant woman really should take is a multivitamin. ..”
-Human Hair
True fact: A common ingredient in commercial breads is derived from human hair harvested in China Thursday, June 16, 2011 by Mike Adams, the Health Ranger naturalnews.com
“..(NaturalNews) If you read the ingredients label on a loaf of bread, you will usually find an ingredient listed there as L-cysteine. This is a non-essential amino acid added to many baked goods as a dough conditioner in order to speed industrial processing. It’s usually not added directly to flour intended for home use, but you’ll find it throughout commercial breads such as pizza dough, bread rolls and pastries…
Most of the hair used to make L-cysteine is gathered from the floors of barbershops and hair salons in China, by the way…”
Protein Shakes Contain L-Cysteine Derived From Human Hair …
How Do They Make L Cysteine? – YouTube
L – Cysteine In Your Bread – Bakeries Use Human Hair … – YouTube
10 gross ingredients you didn’t know were in your food theguardian.com
‘..Human hair
Amino acids are your body’s building blocks, and while they can be good for your health, not all amino acids are created equal. L-Cysteine – an amino acid used to prolong shelf-life in products such as commercial bread – can be found in duck and chicken feathers and cow horns, but most that’s used in food comes from human hair. It has been reported that most of the hair used to make L-Cysteine comes from China, where it’s gathered from barbershops and hair salons. You can avoid L-Cysteine by buying fresh bread from a local baker, as it is not an additive in flour. Steer clear of fast food places such as McDonald’s, Dunkin’ Donuts and Burger King too, who all use L-Cysteine as an additive…”
Beta alanine amino acid carnosine & Sodium Bicarbonate
A. Beta alanine amino acid carnosine
Beta Alanine Explained in 60 Seconds – Better Than Your … – YouTube
Carnosine & beta-Alanine – Vegan Health.org
“… Carnosine (also known as beta-alanyl-L-histidine) is a molecule made up of two amino acids, alanine and histidine. It is synthesized in animal tissues, especially muscle and brain (1), and is not contained in any plant foods. One study has shown vegetarians to have 50% or less carnosine in muscle tissue (7).
Most of the research on carnosine has been in vitro and in animal models, with a few small studies conducted in humans. Most of the research has looked at carnosine as an anti-glycation/anti-glycosylation agent and for athletic performance…
beta-Alanine
Beta-alanine is the limiting amino acid for carnosine synthesis, and beta-alanine supplements have been shown to increase muscle levels of carnosine. In fact, only beta-alanine supplements, rather than carnosine supplements, have been tested on athletic performance in human subjects… “
Beta Alanine Increases Muscle Carnosine – YouTube
Carnosine the most effective anti aging supplement – YouTube
-Pros & Cons
β-alanine: performance effects, usage and side effects bjsm.bmj.com
Sodium Bicarbonate
How To Drink Baking Soda: The Best After Workout Tonic
The Alternative Daily –
June 10, 2016 thealternativedaily.com
“..The health benefits of baking soda stem from its ability to regulate pH. When our bodies become too acidic, or too alkaline, health problems can occur. Baking soda helps to restore a healthy balance.
One very important area of life in which baking soda can greatly assist us is exercise. We all know the feeling of being utterly winded when we work out. Anyone who’s ever done high-intensity exercise knows the feeling of stiff joints, sore muscles, and lingering fatigue that this activity can bring.
The process of vigorous exercise leads to a buildup of lactic acid in our joints. While this is a natural process, it is one that can lead to that crushing fatigue, and nagging muscle pain that can knock you off of your feet. Exercising can also lead to a lowering of your body’s pH, a process called metabolic acidosis…”
Increase endurance and stamina quickly with baking soda – YouTube
https://www.youtube.com/watch?v=E0kaVQKnXmg
“ZHealthPerformance
Published on Dec 3, 2014
VIDEO HIGHLIGHTS
– 40% to 50% increases in endurance.
– One of the few things shown to actually provide results.
– Boost your energy levels for a better training session.
http://zhealtheducation.com/episode-7… “
Caffeine
The facts about caffeine and athletic performance Nancy Clark, M.S., R.D. For Active.com
“..Caffeine and performance
Caffeine is one of the best-tested ergogenic aids (substances, devices, or practices that enhance an individual’s energy use, production, or recovery) and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. ..”
How to Use Caffeine to Improve Your Athletic Performance
Beth Skwarecki 11/12/15 1:00pm vitals.lifehacker.com
‘..Thankfully, if you’re relying on caffeine to help you run faster in a race, you’ll still get a benefit even if it’s your hundredth day in a row of chugging coffee in the morning. But for the best results, you may want to go off caffeine for a week or more before an important race.
When the big day comes, the International Society for Sports Nutrition recommends taking a big hit of caffeine one hour before your event starts. Caffeine begins to circulate in your blood after about 15 minutes if you take it on an empty stomach, or longer (45 minutes or more) if you have it with food. (The delay is similar to what happens when you have alcohol with food.)..”
Does Coffee Enhance Athletic Performance? – YouTube
Pros and Cons of Coffee – YouTube
Caffeine – Pros and Cons – YouTube
Creatine
*see Supplements: Good and Bad of Creatine? goodnewshealthandfitness.wordpress.com
Sal: I take only 5 mg of this stuff in a cup of water, but would add a 1/2 cup of water each time I drink a 1/2 cup several times after “intense” workouts only (upper body days only). I then take a week off this stuff once a month as a “break”.
anabolic androgenic steroids
ANABOLIC-ANDROGENIC STEROIDS: Mechanism of Action and Effects on Performance Thomas D. Fahey sportsci.org
“..The research literature is divided on whether anabolic steroids enhance physical performance. Yet, almost all athletes who consume these substances acclaim their beneficial effects. Many athletes feel that they would not have been as successful without them.
There are several possible reasons for the large differences between experimental findings and empirical observations. An incredible mystique has arisen around these substances, providing fertile ground for the placebo effect. The use of anabolic steroids in the “real world” is considerably different from that in rigidly controlled, double-blind experiments (in a double blind study, neither the subject nor experimenter knows who is taking the drug). ..”
Sports Documentary Anabolic Steroids Effects – YouTube
Anabolic Androgenic Steroids: The Psychological Side Effects …
Report: Bomb Threat Suspect Cesar Sayoc Was An Aspiring Pro Wrestler October 26, 2018 mandatory.com
“…Newsweek reports that Cesar Sayoc, 56, of Aventura, Florida had ‘big dreams’ of becoming a professional wrestler. According to Sayoc’s cousin, Sayoc moonlighted as a male stripper; but that was only after steroids destroyed his professional wrestling dreams. “He took a lot of steroids, and he also danced as a male stripper. He was dancing at clubs. The kid was huge. He wanted to make it as a pro wrestler, but the steroids f***ed his head up.”..
Sayoc is currently being charged with five federal counts; including mailing illegal explosives, interstate transportation of an explosive, threats against former presidents and certain other persons, threatening interstate communications, and assaulting current and former federal officers.
…”
“>
Cortisone Shots
What Is Cortisone? arthritis-health.com
“..is a synthetic version of cortisol, a steroid produced by the body’s adrenal glands. In large quantities, cortisol suppresses the immune system’s inflammatory and allergic responses. Cortisone medications mimic the action of cortisol but tend to be more powerful.
Cortisone and cortisol are both types of glucocorticosteroids, often referred to as corticosteroids. The term “corticosteroids” is sometimes used interchangeably with the terms “cortisone” and “cortisol.” ..’
Are Cortisone Injections Good or Bad? Clinical Research … – YouTube
Dangers of cortisone and steroid injections. My research and why it might not work.
NO Supplements
Can You Build Muscle Without Supplements?
Others:
The 4-Week Plan to Break Supplement Addiction By Dr. Mike Dow doctoroz.com
Stop relying on supplements to boost your energy and immune system and power up through your diet.
“..Stay on any supplements or vitamins recommended by a health care professional for any conditions you may have. And, stay on up to about three extra supplements or vitamins which often includes a multivitamin and an omega-3. Any supplements or vitamins above and beyond that are your excess vitamins or supplements. …”
Thoughts, suggestions, stories, etc..?
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