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Great Supplements For Each Training Objective

Submitted by vanderbilt,

Listed below is part one of a non exhaustive list of supplements for each of the following training objectives. Many of them have overlapping purposes, but are great knowledge for the world of health and fitness.

1. To Lose Fat

- DHEA
- Energy drinks (long-chain glucose polymers)
- Bifido bacteria
- Meal replacement drinks with balanced micro- & macronutrients from high grade sources
- Coffee (caffeine)

2. To Get Stronger

- Branched Chain Amino Acids (BCAA’s)
- Protein drinks with eggs or whey
- Ornithine alphaketoglutarate (OKG)
- Insulin-like growth factors (Colostrum)
- L-Glutamine

3. To Build Muscle Mass

- Creatine Ethyl Ester
- Protein drinks with eggs or whey
- Branched Chain Amino Acids (BCAA’s)
- Medium Chain Triglicerides (MCT Oil)
- Insulin-like growth factors (Colostrum)
- Arginine

4. For Aerobic Energy

- Energy Drinks
- Inosine
- Dimethylglycine (DMG)
- Coenzyme Q-10 (CoQ10)
- Lactic Acid Buffers (like baking soda)

5. For More Rapid Post-Exercise Recovery

- Creatine Ethyl Ester
- Branched Chain Amino Acids (BCAA’s)
- L-Glutamine
- Immune Boosters
- White Willow Bark
- Siberian Ginseng

I hope this list can come in handy when determining the right products for your fitness routines and lifestyles.

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The Best and Worst Sex Foods

Submitted by nikegirl24,

Now who would have thought that something as simple as food could increase or decrease the benefits of sex? Low and behold we have found the foods that will improve your sex drive or at least turn your partner on.

For him: What foods get the male blood flow going?

1. Soluble Fiber and Antioxidants: These two edibles are the most reliable sources of circulation enhancers and can help bring on erections easily.

Soluble fiber helps cholesterol flow through the digestive system before it is broken down and absorbed into your arteries’ walls. This keeps the circulation of blood flowing allowing it to reach those parts down below much quicker and easier.

Antioxidants on the other hand are known to attack free radicals in the body, before nitric oxide levels decrease. Nitric oxide helps to deliver oxygen to the blood therefore the higher the level of nitric oxide the better the overall blood flow. Some great antioxidants to try out are any type of berries including: blueberries, raspberries and cranberries, as well as broccoli, tomatoes, and sweet potatoes.

2. Scents of Cinnamon Buns, Pumpkin Pie, Doughnuts, and Black Licorice: Scents for men have the ability to rev their engines. Researchers believe that scents evoke a nostalgic memory to keep men relaxed and become more aware of sexual cues. After a neurological study done with 25 medical students monitoring penile blood flow, researchers found using a wide range of scents that cinnamon buns ranked number one for activating the sexual senses in a male. Pumpkin pie, Doughnuts, and Black Licorice also ranked fairly high on the list to name a few.

For her: What foods get the female hormones going?

1. The 3 C’s - Caffeine, Calcium, and Chocolate:

Caffeine: Even a small caffeine buzz can help increase blood flow to the genitals, making nerve endings easy to access and stimulate.

Calcium: is also known to increase blood flow in the body especially for women.

Chocolate: this sweet has a ton of chemicals that can help lighten your mood – including anadamine, and phenylethylamine, which help produce an amazing euphoric feeling.

2. Cranberry Juice: This life saver can really help keep your sex life safe. Twenty percent of women suffer from urinary tract infections in the world today. Urinary tract infections are caused by bacteria from sex being pushed up into the bladder, and can further cause kidney infections. You can rid yourself of this risk though, by drinking half a cup of (unsweetened) cranberry juice each day. Researchers have proven that cranberry juice can help prevent the risk of urinary tract infections by thirty four percent.

For Both: What foods get both men and women going?

1. Egg Mcmuffin: A bacon and egg Mcmuffin may seem like a very unhealthy meal choice, but for sex this food combination is very beneficial. It contains zinc which helps keep the woman lubricated and the ingredient that the man needs to produce semen. It also contains a B vitamin that helps trigger explosive sneezes and orgasms.

2. Ants on a Log (Celery, Peanut Butter, and Raisins): This is a great snack for both sexes.

Celery is packed with androstenone and androstenol; two pheromones that can help men attract women like the plague. Every time you crunch on celery these odor molecules are released that help to boost arousal.

Peanut butter, containing nuts with mono-unsaturated fats, are a well known source of arginine – an amino acid that helps produce blood flow. Men that eat healthy fat found in nuts are also known to have high amounts of testosterone.

Raisins are packed with lignans, which are phytoestrogens that balance women’s hormone levels. They are also a source of antioxidant which helps increase blood flow down below. 

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Workout Nutrition

Submitted by ma003,

You’re eating six meals a day, getting the right balance of macronutrients everyday, and you’re making strides toward a chiseled mid-section…but you feel like you’re missing something. You’re six pack is there, but it isn’t as defined as you had hoped for. What will give you that extra push toward vein-popping abdominals? The answer may be as simple as peri nutrition.

Peri Nutrition consists of what you consume before, during and after your workout. Why is this so important? When you spike your insulin, your body becomes more anabolic right? Right. “But I thought spiking my insulin can lead to fat storage!” you say. You’re right…it can. That is why we want to spike it around the time of our workout, when we will be training and utilizing “the spike.” We also want to decipher which type or workout we will be doing. The rate of energy released during an insulin spike depends on which type of carbohydrate is consumed. For example, endurance workout (distance running), complex carbohydrates are ideal because they release energy at a slower rate. For a quick, high-intensity workout (weightlifting), simple carbohydrates are more beneficial for a spike.

For those of you that do not train in the mornings, here is a little side note: Not only is it best to spike your insulin before (pre) and during (para) the workout, it is also imperative to spike you insulin in the morning to take your body from a catabolic state to an anabolic state. While you were dreaming about supermodels, Santa Claus and gumdrops you’re body can enter a catabolic state because you are going without food for about 8 hours. Your job it is to put this to a halt! This can be done upon awakening with a meal consisting of protein, a combination of complex carbohydrates and simple carbohydrates. Break-the-fast…get it? Moving on…

There are many ways to spike your insulin properly and I will show you how. I will even take it one step further and give options for those on a budget.

Let’s get to it…

Pre-Workout

You will want to have a solid protein/carbohydrates/little fat meal about 1.5-2 hours prior to training. This will start the “spike” at a slow and steady climb. The small amount of fat and fiber in this meal can curb the spike so it’s not so high.

A perfect meal would be (depending on your needs):
rolled or steel-cut oats
mixed berries
1 tbsp of all natural peanut butter
1 scoop of whey protein.

About 30 minutes prior to training (1-1.5 after the solid meal) begin sipping a liquid protein/BCAA/EAA drink that contains a solid array of carbohydrates. The ratio should be 1:1 or 2:1 carbohydrates to protein.

On a budget
Whey protein mixed with Gatorade (or any sports drink)

Money Ain’t a Thang
Liquid Amino Acid Supplement (Controlled Labs Purple WrAATH)
Waxy Maize
L-Arginine

Para Workout

Continue to sip this throughout your workout. This will insure a steady release of insulin throughout and keep your glycogen levels from rapidly depleting. The combination of amino acids/protein is necessary so that they can be shot gunned right into your muscle fibers, which will contribute to a speedy recovery and induce growth.

On a budget
Whey protein mixed with Gatorade (or any sports drink)

Money Ain’t a Thang
Purple WrAATH (Controlled Labs)
Waxy Maize (unflavored)

Post Workout

If all of the above was done properly a simple whey protein shake with 5 grams of creatine and BCAAs of your choice should really be all youneed within 30 minutes of completing your workout. If your goal is fat loss you can take it as a stand alone without any carbohydrates. If you are looking to pack on some mass, add in some carbohydrates, with the same 2:1 ratio. If you wish you can taper it to 1:1 ratio.

On a budget
Whey protein (generic brand)
2 Bananas, or 2 rice cakes, etc. (or any simple carbohydrate)

Money Ain’t a Thang
Hydrolyzed Whey Protein (Optimum)
Waxy Maize (unflavored)
Creatine
L-Glutamine

The reason why the supplements mentioned above can be mixed into a liquid are to insure rapid delivery with minimal delay. Your muscles need this to perform before a workout and your muscles are screaming for this during and after a workout. As mentioned before, this will aid in faster recovery which will in turn promote muscle growth.

The fitness world is a constantly evolving industry. Peri nutrition is a fairly new concept in the bodybuilding and fitness world. The purpose of it is to keep insulin high when it is most beneficial and when your body is most anabolic, which is before and during a workout. It has been a misconception that after a workout a hefty serving of carbohydrates is necessary…it isn’t! If you spike your insulin before and during you workout, then there isn’t much of a need for it after. A protein shake should suffice until your next solid meal.

Last, but not least…be sure to consume a solid meal consisting of protein and carbohydrates about 1-1.5 hours after your post workout supplementation. A healthy serving of lean chicken and a sweet potato will do the trick. This will prevent a crash in insulin and provide your body with the protein and carbohydrates your body needs to build those rock abs!

Now get to it and take it to the next level! Good Luck!

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Importance of Supplements and Maintaining Vision Health

Submitted by nutricap labs editorial team,

What's the biggest health fear facing Americans today? According to a survey done by the American Foundation for the Blind, most Americans fear loss of vision even above the fear of getting cancer, heart disease, diabetes, HIV or any other life-threatening health problem. The national poll revealed that age-related blindness or low vision is the topmost fear because it incapacitates people from living a normal life and increases dependency levels.

Apparently, this fear is real and is the major factor driving the growth of the vision health supplement industry. Over the years, the sale of vision health supplements has grown dramatically, largely supported by America's teeming population of senior citizens.

A report in the November 2009 issue of U.S. Eye Health Ingredients, interest in vision health nutritional supplements is backed by America's rapidly rising aging population. Americans over 65 are particularly affected by common eye diseases such as age-related macular degeneration, glaucoma, cataracts and diabetic retinopathy Statistics from the Administration of Aging show that by the year 2030, 20 percent of the American population, will be over 62. Next year the oldest baby boomers will turn 65. This is indeed, a brimming consumer market for vision health supplement manufacturers.

Nutritional Supplements - an Increasingly Popular Consumer Option

The importance of supplements has been gaining unprecedented interest since 1994 when the Dietary Supplement Health & Education Act (DHEA) allowed nutritional supplement labels to describe specific health benefits to ingredients in nutritional products. Since then, the industry has been providing targeted nutrients which address key health conditions meeting the needs of a wide body of consumers looking for natural solutions. The recent regulations to the dietary supplement industry have served to re-enforce high quality standards and thus boost the respectable image of nutritional supplements. Consumer usage of nutritional supplements is expected to rise as research widens and validates the efficacy of certain nutrients and herbs for specific health conditions.

Nutrients and Herbs Addressing Vision Health

Various herbs, vitamins, minerals and other nutrients have been intensively researched for their role in supporting vision health, especially age-related macular degeneration, glaucoma, cataract, night blindness and low vision. Herbs and nutrients have also been identified to address issues such as dry eyes and eye fatigue. Eye fatigue is often caused by modern living which involves long hours in front of visual display terminals.

According to the American Optometric Association (AOA), vital nutrients essential for supporting vision health are lutein, zeaxanthin, essential fatty acids, zinc, Vitamin C and Vitamin E. Other important nutrients and herbs include Vitamin A, Vitamin B2, selenium, copper, N-Acetyl Cysteine, astaxanthin bilberry extract, eyebright and lycopene.

According to Frost & Sullivan, opportunities in the American market are open for eye health nutrients such as zeaxanthin, bilberry extracts, lutein, beta-carotene and astaxanthin. Analysts predict the nutrient, lutein, to grow at a volume of 6 per cent. Zeaxanthin is predicted to have a 9 percent growth rate.

Vision health supplements can be manufactured in various delivery forms such as tablets, capsules, softgels, liquids, powders and also include homeopathic eye drops.

Vision Health Supplements – Growing Market

According to Functional Ingredients, the US eye health ingredients market was worth $138 million n 2008, and is predicted to grow annually at the rate of 5 percent. The CAGR from 2008 to 2015 is forecast at 5.3 percent.

The National Eye Institute estimates that there are 3.3 million Americans who are 40 years or older suffering from low vision or blindness. These numbers are expected to increase to 5.5 million in 2020 as more baby boomers reach the ranks of senior citizenship.

Nutritional supplements are fasting gaining consumer trust. Combined with the expanding population of aging baby boomers the nutritional vision health market is certainly at the threshold of burgeoning expansion and growth. 

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Steps for Keeping Your Knees Healthy

James A. Peterson, Ph.D., FACSM

1. Warm-up and stretch before exercising. Warming up and stretching can help the knee joint in many ways, including increasing the circulation of the blood and lymph fluid into and out of joint structures and the adjacent soft tissues and ensuring that the muscles and the ligaments attendant to the knee joint are not too tight. As a result, tension on the tendons is reduced, and pressure on the knee is relieved.

2. Develop muscle balance. Strengthen the muscles of the lower body to reduce the amount of force that goes through the knees. Make sure that you maintain an appropriate muscle balance between the quadriceps and hamstrings (i.e., a 3-to-2 strength ratio is recommended) to provide an improved level of stabilization and strength for the knee joint.

3. Avoid doing too much exercise. Some individuals hurt their knees because of the overuse syndrome. Simply stated, cumulatively, they place excessive demands on their knees.

4. Avoid sudden increases in the intensity of exercise. Allow your body to gradually and progressively adapt to the demands that you impose on it. Doing too much too soon can injure your knees. Keep in mind that some actions that alter intensity level are not as obvious as others. For example, changing your approach to exercising (i.e., running hills instead of jogging on a flat terrain) may unduly increase your level of intensity.

5. Protect your feet. Your feet (particularly how and where they strike the ground when exercising) can have a profound effect on your knees. In this regard, two of the most meaningful actions you can undertake are to wear shoes that fit properly and provide adequate cushioning and to immediately take care of any foot problem (e.g., blisters) that occurs.

6. Vary the mode of exercise. Using several exercise modalities keeps you from repeatedly stressing the same bones and muscle groups, thereby keeping the orthopedic stress on your knees to a minimum.

7. Be conscious of possible load forces on your knees when choosing your exercise mode. Whenever possible, avoid engaging in an exercise modality that places unduly high impact forces on your knees (i.e., running stadium stairs, running downhill, etc.).

8. Use exercise equipment properly. Improper use of exercise equipment can cause knee problems. For example, if you exercise on a stationary bike, check the position of the pedal crank relative to the seat post. If the crank is not relatively close to the seat post, you will place undue stress on your knees while exercising.

9. Keep your weight down. Maintaining an appropriate level of weight can reduce the stress on your knees. Excessive weight can increase your risk of degenerative conditions, such as osteoarthritis of the knee.

10. Listen to your body. Pain is your body's signal that you may be placing too much stress on your knees. Reducing or stopping whatever is causing the stress is the primary step in ensuring that your actions don't lead to a more serious injury.


James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical education at the United States Military Academy.

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