The Scoop on Supplements Part 2
The Scoop on Supplements
7.Thermogenic Fat Burners/Energy Enhancers
Bringing your bodyfat % down should revolve around lowering calorie intake and raising calorie expenditure. There are other factors in losing fat but these are the main two. Fat Burners help burn fat by raising your core body temperature so that you burn more fat than you normally would. There are a myriad of products and they work in different ways. Most fat loss products contain stimulants such as caffeine. Be very careful with these and get cleared from your doctor before taking them.
8.HGH/IGF-1(Human Growth Hormone)
Human Growth Hormone/(hGH) is produced by the pituitary gland and is essential for growth and the regeneration of cells and tissues. They body's production of hGH is very high during childhood and adolescence, however, after approximately age 20, the body's natural release decreases steadily. Physical symptoms such as increased body fat, loss of muscle mass, loss of energy and other signs that usually accompany aging are directly related to this decreased in the body's natural production and release of hGH.
Actual hGH is available only by prescription. There are some very good products available over the counter that prompt your body to produce more growth hormone on its own. These can be effective and cost a fraction of prescription gH. Hair and nail growth, fat loss, increased energy as well as accelerated muscle growth may be seen from supplementing with these products.
If building muscular endurance for a sport is your goal then take a look at some of these products. Beta-alanine allows you longer, stronger workouts from day one. By increasing levels of carnosine in the muscles, beta alanine lowers lactic acid levels which is what causes “muscle burn” during workouts. This in turn, delays muscle fatigue. Endurance athletes as well as bodybuilders are getting good results using beta alanine. Those using it to pack on muscle will have best results combining it with creatine and a high protein diet.
BCAA’s are branched chain amino acids. These are the amino acids, found in protein, that the body can not make from other compounds. They are used for their ability to prevent muscle breakdown and also aid in building new muscle. The BCAA’s are leucine, isoleucine and valine. Studies suggest that BCAA can aid in recovery from workouts and reduce soreness. They can be taken in tablets, caps or drinks. BCAA drinks are popular for consuming during workouts add a little boost.
11. Healthy Fats/Essential Fatty Acids/Fish Oil
The family of EFA's include Linoleic Acid, Omega-3 Fatty Acids, and Monounsaturated fats. These are considered the 'good' fats. They cannot be made by the body and must be supplied by our diet. You need approximately 20% of your daily calories as fats. Studies suggest that these healthy fats aid in cardiovascular health, cell reproduction and joint flexibility. Food sources of EFA’s include fish, walnuts, leafy vegetables and flaxseed. Many people do not consume enough fats to help their bodies function at optimal levels. Supplementing with EFA’s or Fish Oil can help.
No supplement list could be complete without listing Pre-workouts and Post-workouts as they make up a large percentage of supplement sales. I have not given them an actual category because they are blends of products in other categories.
Pre-workouts are taken before your workout and typically contain a stimulant to get you mentally ready for your workout, creatine for muscular energy, arginine for muscle pumps( increased blood flow ) and more depending on the brand. Pre-workout stimulants have been popular for years but BSN made this a monster category when they introduced NO Xplode which added the other ingredients. Many other pre-workouts have come along and some have added worthwhile components.
Post-workouts focus on recovery and growth – the two functions that begin just after your workout. They will contain glutamine and other amino acids as well as creatine for muscle growth and many will incorporate protein. If your post workout concoction does not contain protein you will need to also take a post workout protein shake. If your main goal is growth, your post workout drink would contain complex carbohydrates, creatine, BCAA’s, glutamine among others.
There you have it – the major categories. There are more and then there are sub-categories but the point of this piece is to give a good understanding of supplements.