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Amongst the pages of all good bodybuilding and fitness magazines are a myriad of manufacturers attempting to sell you supplements with wild claims of almost every kind. They all have the miracle answer to your problems. But do they? Many of the claims that are being bandied around these days lack substance and do nothing to aid the consumer in the search for the product that is right for them. So to help you make an educated decision when buying fitness supplements, bodybuilding supplements or general sports nutrition you need to adhere to the following basics. 1. The look of the product says a lot about the quality. It's usually true that packaging quality reflects the quality of the product inside, that is, if the packaging is poor, the product is likely to be inferior, and if the packaging is high-quality, chances increase that the product is a winner. 2. Now you need to do as any good grocery shopper would do and read the back of the label. I would suggest that the first thin...

Tribulus terrestris is a flowering plant mainly found in tropical areas. This plant has been known and used by people from all over the world to treat many diseases for a few centuries. In Greece, tribulus terrestris is used to treat diuretic problems. In China, it is used to relieve headache and early ejaculation. In Turkey, it is mainly used to treat hypertension and cholesterol problems. What benefits can it offer for bodybuilders? Testosterone, a hormone naturally produced in human body plays a great role in building muscle. Many bodybuilders use prohormone supplements to increase the secretion of testosterone despite their side effects. Some prohormone products are believed to cause a few side effects such as the increase of prostate size, hair loss, gynecomastia, cancer, and so on. In females, the use of prohormones may lead to increase in testosterone levels. This can cause them to look and sound like a man as facial hair appears and their voices become deeper. Excess amounts ...

Protein is crucial to the body for muscle growth and repair. We also need protein for healthy hair, nails and skin not to mention overall health and well being! Sometimes it can be difficult to know if we are eating enough protein to fit our needs, here are some signs that you may need to include more in your diet. Signs Your Body Needs More Protein #1 Lack of progress If you are training hard and eating a healthy diet filled with fruits and vegetables but still is not seeing progress, there is something amiss. This lack of progress is most likely due to not eating enough protein. ✓  Your body uses protein for a huge number of things and unfortunately building muscle is not at the top of its priority list. Therefore, if you do not eat enough, your body will not be capable of building muscle as the protein it does receive will be needed elsewhere in the body to keep you alive and moving rather than building your biceps! #2 Wounds heal slowly Slow-healing wounds are a sign of insuff...

People have been searching for the best way to build lean, muscular physiques for thousands of years. Some people think that the bodybuilding phenomenon is something that began only a hundred years ago, or so. The truth is that men and women have been exercising, experimenting with different foods, and trying various other techniques to improve their physiques for as long as written history goes back. From the athletes of ancient Greece to the modern day bodybuilder, there have always been people who want to get bigger, stronger, and leaner. Athletes and bodybuilders have it a lot better today than those ancient athletes did. Today we have a lot of science to point us in the right direction when it comes to exercise physiology and cutting edge nutrition. Athletes today have top quality protein - casein, whey and other types to choose from to help develop their muscles. No longer do people have to search around in the dark or use superstitious concoctions to grow bigger, stronger muscle...

If you ask any successful athlete or weight lifter what their essential supplements are, odds are that most, if not all of them will say "Creatine Monohydrate." Ever since creatine hit the market, it has been one of the most in-demand, best-selling supplements of all time. After all, being an athlete or someone trying to get in better shape is all about results. Creatine monohydrate has been talked about a lot for the results that it delivers, so let's take a look at just what this popular supplement is, and how it works. Creatine is Natural Your body naturally produces creatine. In fact, if it weren't for naturally occurring creatine, your body wouldn't be able to do any serious physical activity. That's because creatine helps to supercharge your body with ATP, an essential fuel for hard physical activity, like lifting weights. In other words, creatine is one of the building blocks of the energy resources your body needs to work out with more intensity. The...

Even eating alone is not considered a best mass gainer. To assure eating is going to be effective, most people compliment this with supplement intake. Many supplements exist in the market all declaring they're the best when in fact they are only after the money. To help people that would like to truly gain weight, the following are considered the most effective weight gain supplements. Natural weight gain supplements Without having to spend too much, these are the best weight gain supplements. Protein powders - it is an important nutrient used in muscle repair and growth including bone health. Protein sources are actually foods that are meaty, various legumes like beans and also dairy products like milk and cheese. The most common individuals who take protein are weight training athletes who wish to build muscles. Protein is normally considered the top mass gainer among weight lifters. Creatine - these are definitely compounds necessary to supply energy to our muscles. The issue...

I have been visiting the gym for several years now and have managed to reduce my weight by more than 10 kg over the whole period of time. Over these years, I have considered and attempted to consumer bodybuilding supplement to enhance my training and help me achieve my objectives possibly faster and more effectively. I have tried consuming the Whey, as well as some muscle gain supplement, creatine and a host of other supplement known to be helpful to my workout. However I have thought why is it that the food we consume everyday seems not enough to cover the nutrient needs like protein? Are we not supposed to consume balanced diet so that our body has the necessary nutrient to function or grow even more in our bodybuilding program? Well, the food that we consume does contain enough protein as well as other necessary nutrients that help in growth of our body system. However, the nutrients are generally adequate only for our daily normal living needs. When we go to the gym, we exhaust a...

Whey protein is usually the first choice for those involved in rigorous workouts. However, whey has a larger role to play in terms of health benefits. These uses go easily unnoticed as whey is enshrouded with its fame to assist in muscle mass. In this article, let us uncover the 7 other health benefits of whey protein. Weight Management Whey protein is often used as a meal replacement. It takes a little longer while to digest than other proteins. The more it stays in the stomach, better it helps reduce food cravings. Stomach does not empty easily. This prompts you to lower your calorie intake. Whey also speeds up the metabolic activity. Storehouse of Amino Acids Even though proteins are known to contain amino acids, every protein may not be as efficient as whey. Whey protein is made up of all the 9 essential amino acids. These are the amino acids that cannot be obtained from dietary sources. This is why whey may even be considered as the best amino acid provider. The Power of BCAAs...

For years the accepted dogma was that 1g per lbs of body weight was the minimum protein intake an athlete or bodybuilder should consider in order to grow. This was idea was perpetuated by supplement companies saying that the more you train and the harder you train you should think about upping your protein intake to 1.5g/lbs or even 2g/lbs! How true is that though? We know that when you train you induce an injury response in your muscles. The more frequent the injury response, the more you grow or the more you adapt. What do you need in order for the muscles to grow? Well you need the three basic macronutrients - protein, carbohydrates and fat. Of course there are other micronutrients you require for various reactions in your body but for the most part we can assume they'll be contained in the wholefood we eat. People have been repeatedly spouting (and I'm guilty of this) that if you go below 1g per lbs of body weight you won't maintain the musculature you have. In fact, ...

While most amino acids are more commonly known to act as neurotransmitter precursors (chemical substances that transmit messages from one nerve to the other) which can: improve mood, improve performance, and improve cognitive function, significantly improve  muscle repair , regrowth and recovery as well. Research shows that when you train at an intensity above 90% of your maximum heart rate, or close to exhaustion, your oxygen usage sky rockets, in turn, causes an increase in the accumulation of lactic acid in the muscles, which in the case of turning your body alkaline reserves to pull from bones and other mineral dense sources. Not to mention the muscle tissue is torn and adenosine triphosphate (ATP) levels in muscles become exhausted. Amino acid Glutamine The good news is the amino acid glutamine has been proven to help boost the body's immune system and help keep your training on track. In addition to playing a vital role in cell volume and transfer of nitrogen, it has also b...

But is protein powder really necessary? Could you do without it? If that's what you're wondering as you go about learning all the must-haves for how to gain weight, you need to know the following pieces of information. *Protein Mix And Speed Of Digestion There's no question that you need protein to gain weight, but when it comes to deciding whether or not to use a protein powder, the first thing to think about is the speed of digestion. This is one thing that some people do typically overlook. When you purchase the right type of protein powder, it's specially designed to be digested far faster in the body, thus it will get to the muscle tissues at top speed. This does provide some important benefits in terms of helping you recover from an intense workout session. The protein mix to look for in this case would be a whey isolate, which is formulated to help you gain weight quickly and replenish those tired muscles. On the flip side of the coin, if you want a protein pow...

Creatine Supplement – Monohydrate Side Effects, Benefits & More I get a lot of emails about the supplement creatine. They’re always from people asking the same basic questions. You know… What is creatine, what does it do, what are the benefits, how and when should it be taken, does it really work, how safe is it, are there any side effects, what brand and type (monohydrate, ethyl ester, etc.) is the best… and so on. Well, if you’ve ever had any of these questions, you’re in luck. I’m now going to answer every single one of them. What Is Creatine, And What Does It Do? Creatine, which is naturally found in red meat and certain types of fish, is produced naturally by the human body for the purpose of supplying energy to muscle and nerve cells. Of course, it’s the “muscle” part of that description that is the reason creatine supplements exist. In the most basic sense, a creatine supplement will help increase the amount of energy your muscles have. While it is used as a muscle buildin...