musclebeauty

Updated back shots......

I totally hear you there girl....annoying as fuck

With all the misinformation flying around out there, it's pretty easy to believe something that isn't true. Women tend to either go overboard with these myths or avoid going to the gym altogether. There are a few myths I tend to hear quite a bit so I thought I'd take some time to debunk them. Myth #1 - Lifting weights makes you bulky This untruth is the most common myth I hear, and yet I feel like by now we should all know better. Lifting weights can make you stronger. Lifting weights can increase muscle mass. However as a female, it is very, very difficult to get a massively muscular frame. Even if muscular bulk was your goal, you'd have to try pretty hard because it's difficult. When you see a woman that's very large, there's a pretty strong chance they're taking some sort of hormonal aide to help them get there. And I'm not talking about the ultra lean female bodybuilders. Yes, these women are incredibly muscular, but their body fat is so low that it displays the muscle better. This is a very difficult body composition level to achieve, and it requires a very conscious effort to get there. Trust me, you won't accidentally end up either way. Myth #2 - Muscle weighs more than fat No it doesn't. A pound of muscle and a pound of fat weight the exact same - a pound. However, muscle is denser than fat so it takes up less space. This false belief is usually pulled out in response to someone who has gained weight after beginning a resistance training regime. While it takes awhile to actually put on lean muscle, you should consider that you might be holding more water as well. Your body is making changes and requires more hydration. Quick tip: Take frequent progress photos in the same lighting, and wearing the same clothing> Use these photos for comparison. That way you can ignore what the scale is saying because you will be able to see the difference for yourself. Myth # 3 - Women shouldn't take creatine Creatine makes you bulk up. Creatine is like a drug/steroid. Creatine will bloat you. I hear so many bad things about creatine that just aren't true. Creatine monohydrate is the absolutely most researched supplement out there. It's incredibly safe and affordable, and is in no way a drug. As a matter of fact, your body actually makes creatine naturally and it can be found in meat and fish. Creatine will not make you bulk up (remember I said how difficult that was to do? It will definitely take more than just taking Creatine to make that happen). While yes, it makes your body hold more water, the water is retained intracellular (meaning inside your muscles cells) so you shouldn't bloat. Don't be afraid of creatine. It will increase your performance in the gym. Just make sure you drink plenty of water and you can thank me later. Myth #4 - You can burn fat and build muscle at the same time I'm always hearing women talk about how they want to do both. Scientifically, this isn't typically possible. I say typically because there are some exceptions. Those new to lifting, people with large amounts of muscle memory, people on HGH and absolute freaks of nature will be able to do both simultaneously. So if you're newer to lifting, have at it. But if you have been lifting for awhile, you most likely will need to choose one goal and then the other. Myth #5 - Eating clean will make you lose weight/fat It's common to see women get discouraged. They are consistently working out and eating clean, but aren't seeing the desired changes they are after. While I'm not saying it doesn't matter whether you "eat clean" or not, there's something missing from the equation. "Clean foods" - also known as nutrient dense or whole foods - are good for you. when you eat these foods you are putting high quality fuel into your body. There are benefits, of course, to this style of eating as opposed to eating food with chemicals, hormones, antibiotics, etc. But what most women are completely missing is that while eating clean is good, you aren't taking into account whether you're in a caloric deficit or not. When it comes to body composition and fat loss, your body could care less whether you are eating 20g of fat from an avocado or 20g of fat from vegetable oil. It doesn't matter if you're consuming 40g of carbs from whole grain bread or from a Pop Tart. When it comes to fat loss, all your body cares about is the caloric content. While you might feel better physically with one compared to the other, you can't over-consume the clean stuff just because it's "clean." Moral of the story is: if you want to lose fat, you need to ensure you are in somewhat of a caloric deficit, not just simply eating nutrient dense foods. What myths have you heard when it comes to women in the fitness world? Please let me know if the comments section below.

Thankyou hun ?

We have all heard it before. "I work out to relieve stress." But have you ever heard someone tell you they work out to overcome their anxiety? Not so common is it? Believe it or not, but you can actually work out to the point of overcoming anxiety. We have been so focused on the physical aspects of exercise and activity, that we have yet to fully comprehend the mental benefits. Unlike the physical benefits, the mental benefits have a much greater carryover to our entire life.Need to make an A in your class? Building the discipline through sticking to an exercise routine can aid in your efforts to stay disciplined with your studying. Having trouble approaching your crush? Building the self-confidence and witnessing your potential turn into ability can give you the confidence to ask him/her out. Social anxiety (or any other anxiety) holding you back in life? Exercise the social anxiety away. In this article, I will explain the two most important principles of my fitness journey that helped me overcome my social anxiety. Need to make an A in your class? Building the discipline through sticking to an exercise routine can aid in your efforts to stay disciplined with your studying. Having trouble approaching your crush? Building the self-confidence and witnessing your potential turn into ability can give you the confidence to ask him/her out. Social anxiety (or any other anxiety) holding you back in life? Exercise the social anxiety away. In this article, I will explain the two most important principles of my fitness journey that helped me overcome my social anxiety. Improve Social Anxiety With Exercise When it comes to overcoming social anxiety (or any anxiety for that matter) no one knows how to do so more than the people who have done it themselves. I have struggled with social anxiety for years. Started out when I was younger and could not even order my own food at fast food restaurants. I either skipped that meal or asked my parents/siblings to order for me (usually just skipped). Back then it was considered "cute and being shy." Fast forward quite a few years and it is not so cute. You struggle to promote what you do in life, you cannot ask for help when you are struggling, you cannot make connections with people you are interested in, and life in itself seems too difficult to bare. Eventually, I got heavily into working out. But unlike most who pursued physical fitness, I perceived exercising differently. I thought of the way the body works together in order to get more done. I saw the beauty in the process, not the outcome. I saw physical activity's ability to build us up in every other aspect of wellness (not just physical). I used what I had learned from the gym and took these tools in order to overcome my social anxiety, which most would consider being completely irrelevant to physical activity. I must add that this "overcoming" did not come from the built self-confidence, but rather from the tools used to progress in the gym. I analyzed these tools and used them towards my life as a whole. Tools to Overcome Social Anxiety So what were these tools that helped me so much? Tool #1 - Embrace the Anxiety The first principle of overcoming social anxiety that I had learned from my fitness journey was getting comfortable with anxiety. I would do things that built my anxiety up pre-set and would learn to "just do it" and embrace the anxiety. I would do things like squat/press heavy attempts without a spotter/safety pins, lifts countless sets even when the previous sets were near failure, and make myself go for personal bests in randomized sessions. I literally made myself mentally uncomfortable frequently enough to become comfortable with this type of "uncomfortability." Tool #2 - Do What You Suck At The second principle of overcoming social anxiety that I had learned from my fitness journey is to get good at... things you suck at! Countless times you will hear a coach or fellow lifter comment that you "need to work on your weaknesses" or "do what you fear/suck at the most." For me, that was social interaction. Much like training, instead of going full-force changing your entire routine into exercises for that one component to your training, I did not make huge adjustments in my actions to change one component of my life. I started adding nods to people, then smiles and waves, eventually turning it all into conversations with everyone I met. I learned to start small and build momentum. It's better to start small and make progress then to jump too much difficulty and fail, both halting progressing and lowering confidence (much like increasing too much weight on the bar, failing a rep, then being worried next time you come across the same weight). Tool #3 - Find Support The third and most important principle of overcoming social anxiety that I had learned from my fitness journey is to find support. This sounds very basic, but how many people do you know in the gym who just put on their headphones, tune everyone out, and go about their business? A LOT! The same thing occurs with social anxiety. Most individuals (like myself) feel completely isolated during our struggle, which makes us less inclined to seek help and less inclined to feel that anyone can help us. In the gym, many beginners are too intimidated to ask for help, feel too isolated to ask for help, do not know how to go about progressing in their endeavors, and just struggle alone because everyone shuts each other out. Finding support with your headphones in, tuning people out, and going about your business alone is hard. Just like finding support for overcoming anxiety is hard when you do not have anyone to talk to about your struggles (and the anxiety itself keeps you from doing so). Just like if you had a fitness question you can do your own research online, find support from members of a forum, ask your family, or ask those that are already close to you. Your support in the gym does not have to an IFBB Pro bodybuilder, just like your support for social anxiety does not have to be someone who is an expert at communication. Just having someone you can vent to, ask questions, and bounce ideas off of will do wonders for both your fitness and anxiety-free journey. Closing By experiencing and taking advantage of your fitness journey you not only improve your health, but also your mind, and most importantly your life! We have always discussed "exercising away stress," but what about anxieties such as social anxiety? Two things so irrelevant to one another, yet with the right mindset, advice, and plan you can use what you learn in your fitness journey to overcome social anxiety. I have, and YOU can too!

Taurine, chemical name 2-aminoethanesulfonic acid, is an organic sulfonic acid. Also referred to as L-taurine and 2-aminoethane sulphonic acid, taurine is a chemical derivative of cysteine, an amino acid containing a thiol group. Though often called an amino acid, taurine falls outside the realm of the true definition for an amino acid. Biochemically, an amino acid must contain both an amino and carboxyl group. Taurine lacks a carboxyl group and actually contains a sulfonate group. Taurine is naturally occurring in meat and fish. Daily consumption in omnivores can range from 9 to 372 milligrams, with the mean landing at 58 mg. A typical vegan diet results in only a trivial amount of taurine intake per day. Research on taurine reveal that it has a very notable impact on blood flow. This makes it especially useful as a pre-workout supplementingredient. In a double-blind study performed on males between the ages of 18 and 29, a daily dose of 1,500 mg of taurine was able to assist with abnormalities found in blood vessel inner linings. [1] This relative improvement in the widening of blood vessels, or increased vasodilation, has an obvious impact on blood flow and blood pressure regulation. Vasodilation also improves muscle pumps. Increased blood flow will not only amplify the impact of your pump-focused training practices, but it will also work hand in hand with other pump-inducing supplement ingredients. But does the pump build muscle? There is mounting evidence that muscle pumps are more than just a random broscience practice, and that they can indeed build muscle mass. Blood flow appears to play a role in improving muscle protein synthesis. This is accomplished by increasing the transportation of free amino acids into muscle tissue. The result, heightened levels of muscle protein synthesis and improved - or maximized - gains. Additional research by Biology, et al, supports this conclusion: [2] "In summary, the results of our study demonstrate that net protein synthesis during amino acid administration can be doubled by the previous performance of heavy resistance exercise. Moreover, the data suggest a link between the stimulation of protein synthesis after exercise and an acceleration in amino acid transport. The greater rate of transport after exercise may be due to the increase in blood flow." Blood flow also regulates glucose uptake. This allows muscle tissue to better produce the energy required to power through sets and workouts. Other Benefits of Taurine Supplements Taurine and Potential Fat Loss Another double-blind study performed on anaerobic running capacity hinted that taurine supplementation might assist with body composition. Eleven male trained cyclists using 1.66g of taurine per day experienced a 17% increase in fat oxidation. [3] The result was an additional 20 calories burned. Taurine and Nutrient Delivery Increased blood flow also allows for increased nutrient delivery. This improvement in the rate of raw materials getting shuttled to muscle cells has the potential to help with intra-workout recovery and with increased energy levels and/or delaying fatigue. Taurine and Cellular Waste Blood flow improvements also help to remove waste from muscle tissue. During a hard workout, your cells are producing a substantial amount of chemical waste, including lactic acid and ammonia. Taurine supplementation allows you to remove this waste more efficiently. This can potentially reduce the onset of fatigue and allow you to push sets, cardio sessions and workouts harder. This improvement in the rate of waste removal may also assist with recovery between sets, allowing you to get back after it more quickly. Taurine and Stress Taurine has the ability to calm the CNS, or central nervous system. By facilitating GABA production, a neurotransmitter, taurine can work to reduce anxiety and stress levels. Low taurine intake can leave your central nervous system prone to stress. In this state, you are susceptible to having higher cortisol levels, which has also been linked to increases in body fat levels. Taurine and Insulin Sensitivity Taurine works in several ways to improve the uptake of glucose and insulin binding. First, it acts as an anorexigenic on the hypothalamus gland, creating a capacity to reduce feelings of hunger and improve metabolism and energy levels. [4] Additionally, taurine has been shown to reduce inflammation in the hypothalamus. With an inflamed hypothalamus you will experience more pancreatic insulin production, and along with it the potential for obesity and notably higher insulin levels. Taurine and Testosterone Levels A study found that taurine supplementation was able to stimulate testosterone production. [5] We are all aware of the near endless benefits that come with healthy testosterone levels. Final Thoughts on Taurine Taurine provides numerous and substantial benefits to the muscle head looking to build muscle, both as a workout and general health enhancer. Taken in a pre-workout formula, such as Vasky from MTS, taurine has the potential to improve muscle pumps, glucose shuttling, workout energy levels, workout recovery, and muscle protein synthesis. Taken for its health benefits, taurine can improve testosterone levels, cardiovascular function, reduce blood pressure, help regulate insulin levels, fight fat gain, reduce stress and much more. Any liter serious about gym performance, body composition and health should consider adding taurine to their daily supplementation plan. References 1) "Two Weeks Taurine Supplementation Reverses Endothelial Dysfunction in Young Male Type 1 Diabetics. - PubMed - NCBI."National Center for Biotechnology Information. N.p., n.d. Web. 27 May 2015.

Welcome aboard ?

Welcome aboard ?

That would be awesome

Have a fantastic safe trip hun and enjoy ?

Looking really good hun keep up the great work....

Wow 292 your a big guy damn....? how tall are you?

If you've been in the lifting game for a semi-significant period of time, you've heard the Joe Gym-bro mantra that consuming whey protein and simple carbohydrates like dextrose immediately post-workout is crucial to "spike" insulin levels and maximize muscle protein synthesis (MPS). Since the early days of weight training, lifters have been employing this practice to increase muscle mass during a bulking phase and preserve lean mass during a cutting phase. A few years ago there was a shift in recommendations within the fitness community. Simple carbohydrates are no longer "required" to spike insulin levels because whey protein appeared to sufficiently spike insulin levels by itself. Insulin Resistance Battle: Whey Protein vs. Leucine A recent study entitled "Protein Ingestion Induces Muscle Insulin Resistance Independent of Leucine-Mediated mTOR Activation" by Gordon Smith, et al. was published in the May 2015 edition of Diabetes, a journal of the American Diabetes Association. In this article, the authors administered either whey protein dosed at 0.6g/kg of fat-free mass or the amount of free-form L-leucine found in the equivalent dose of whey protein. [1] Each group consisted of 11 women, classified as sedentary, weight-stable, and between the ages of 50 and 65. [2] Researchers found that both leucine and whey protein increased the mammalian target of rapamycin (mTOR) by 30% over baseline; mTOR is responsible for muscle protein synthesis. [1]Furthermore, Smith, et al. found that whey protein decreased the rate of glucose uptake from the blood by peripheral tissues, such as skeletal muscle by ~25%, whereas free-form L-leucine did not induce muscle insulin resistance. [1] [3] In short, the authors believe that protein, particularly whey protein, causes insulin resistance, a trait that typically leads to the development of Type 2 Diabetes. Does Whey Protein REALLY Cause Insulin Resistance? Before you dump all your whey protein and switch to free-form L-Leucine diet, let's examine why these findings are ludicrous and in no way applicable to the fitness community. The "sample" used in this study is abysmal at best; only 22 people, all of which sedentary post-menopausal women within a 15-year age range. If that's not enough information to make you stop reading or take the study with a grain of salt, let's delve further. Let's say whey protein does decrease glucose uptake. Even after a bout of moderate intensity exercise, glucose uptake increases by a net of 15+%. That's in sedentary, untrained individuals. Improved glucose uptake is an important component of building muscle and minimizing fat gain while eating a hypercaloric (re: mass gain) diet. If a similar study were to be performed in the future, researchers should vary the gender, age, and training experience. I'm willing to bet under these circumstances the results would be exceptionally different in non-sedentary individuals. The Insulin Resistance and Diabetes Connection Insulin resistance does not always lead to type 2 diabetes. A study of 331 individuals, conducted by researchers at the Joslin Diabetes Center, Harvard Medical School, and Beth Israel Medical Center, found that insulin resistance doesn't accurately predict your likelihood of developing type 2 diabetes if you don't have a family history of Diabetes. [5] So before we jump to the conclusion that whey protein causes diabetes, let's give the researchers credit; they didn't outright say whey protein causes diabetes. Rather, they claimed protein, specifically whey protein, causes insulin resistance which can lead to type 2 diabetes if not managed properly and if you have a family history of Diabetes. However, other factors such as bodyweight, age, gender, race, and activity level can also influence insulin resistance. This study contained only two groups - whey protein and free-form L-leucine. Including a non-dairy, whole food protein source like chicken, beef, or egg, whether it be in unprocessed or powder form, would have been beneficial. More specifically, using eggs or egg protein, with a biological value of 100 and net protein utilization of 94, would provide the best comparison to whey protein. Eggs have a biological value of 104 and net protein utilization of 92. [6] Any time you process and filter a food to increase protein content and remove undesired ingredients like carbohydrates and fats and in the case of L-leucine, other amino acids, your body is going to respond and process the protein differently. It would also be interesting to compare L-leucine to other free-form essential amino acids like isoleucine and valine. Yes, Whey Protein is Insulinogenic It's well-established that whey protein is insulinogenic, which means it stimulates the production of insulin. For all the lifting bros, whey protein contributes to the "insulin spike". The effects and magnitude of this insulin spike will be debated until the end of time. One study found that consuming whey protein versus white wheat bread led to 87% and 139% higher insulin levels 15 minutes and 30 minutes post consumption, respectively. [7] Let me reiterate, spiking insulin isn't always a bad thing; it's beneficial for replenishing glycogen stores within the muscles, particularly after an intense training session. Before we wrap up this article, let's examine studies that challenge the notion that whey protein induces muscle insulin resistance. Researchers who performed a comprehensive analysis of literature related to dietary whey protein found that it reduces blood glucose levels in healthy individuals, obese individuals, and those with Type 2 Diabetes. [8] When human subjects consumed just 9 grams of whey protein before a ham sandwich meal, they experienced significantly lower post-meal changes in blood sugar compared to the control group. [9] Another study of 12 healthy human subjects found that once again, consuming just 9g of whey protein before a meal with 25g of carbohydrates decreased post-meal fluctuations in blood sugar. [10] In fact, it appears that whey protein before a meal actually improves insulin response. Now let's examine a few studies on rodents, our genetic cousins. One study on rats found that whey protein didn't affect fasting blood glucose level and actually improved insulin resistance. [11] To avoid confusion here, let me clarify - improved insulin resistance is the same as decreased insulin resistance. Another study on rats found that consuming whey protein hydrolysate increased GLUT-4 concentrations in the plasma membrane without affecting insulin levels. [12] GLUT-4 is the mechanism that brings glucose into muscle cells and those with type 2 diabetes experience decreased GLUT-4 concentrations. A study on rats found that consuming whey protein isolate (100g per liter of drinking water) alongside a high-fat diet for 11 weeks actually improved glucose tolerance and insulin sensitivity. [13] So there you have it folks, multiple studies contrasting the recent finding that whey protein induces muscle insulin resistance. Whey Protein Can Improve Blood Glucose Levels Don't let this one-off study scare you into ditching whey protein. Whey protein is considered a "supplement", which means it's not required for gaining size, strength, or power. However, it's a tasty, convenient, and cost-effective way to increase your protein intake and improve recovery. Multiple studies indicate that protein, specifically whey protein, can actually improve blood glucose levels in healthy, obese, and individuals with type 2 diabetes. Instead of blaming whey protein for insulin resistance, let's focus on decreasing portion sizes and processed junk while increasing physical activity in the general population. Those are the kinds of steps that will decrease insulin resistance in both the short and long term. References 1) "Protein Ingestion Induces Muscle Insulin Resistance Independent of Leucine-Mediated MTOR Activation. - PubMed - NCBI." National Center for Biotechnology Information. N.p., n.d. Web. 23 July 2015. 2) "Too Much Whey Today, Type II Diabetes Tomorrow - Human Study: Whey Reduces Muscular Glucose Uptake by 25%! - SuppVersity: Nutrition and Exercise Science for Everyone."SuppVersity - Nutrition and Exercise Science for Everyone. N.p., n.d. Web. 23 July 2015. 3) "Glucose Disposal Rate." Diabetes Education for Healthcare Professionals. National Diabetes Education Initiative, 2015.

This arrived today super excited..... My arimidex and proviron adding them into the mix to get even harder....

Getting old is bittersweet. Character-building experience, incredible memories, and exceptional insight come with age. However, our metabolism, bone mass, strength, muscle tone, and cognitive function also decline slowly but surely. Tiger Fitness readers know the importance of a balanced diet high in protein, complex carbohydrates, and essential fats as well as the benefits of regular cardiovascular exercise and resistance training. Proper diet, exercise, and sleep are three critical components to living a long, healthy life. Over the past decade, both the scientific community and general population shifted to focus on additional components, specifically natural and synthetic compounds that extend both the quality and quantity of the average lifespan. While there is no immortality pill, there are a number of compounds with strong clinical evidence that can enhance memory, improve focus, and/or prevent and in some instances reverse cognitive decline. This article explores a number of compounds found in over-the-counter supplements that improve memory, blood flow to the brain, as well as slow the development of or lessens the symptoms of crippling conditions like dementia or Alzheimer's disease. Each section discusses clinical evidence, dosages, and products with the brain-boosting compound. 5 Compounds to Improve Memory, Focus & Fight Cognitive Decline #1 - Gingko Biloba Gingko Biloba is one of the oldest trees in the world, its leaf extracts being used for both traditional and folk medicine for thousands of years. [1] Although gingko biloba does not appear to prevent age-related memory diseases like Alzheimer's, it does appear to reduce the severity of the symptoms. 80 to 120mg two to three times per day of a gingko biloba extract comprised standardized to about 24% gingkoflavones and 6% terpenoids improves ability to remember details, learn new things, concentrate, and make decisions in those experience cognitive decline. [2] Gingko biloba contains potent antioxidants and works on the mitochondrial level to stabilize the cell membrane and increase adenosine triphosphate (ATP) production. [3] Gingko is also effective at improving memory quality, alleviating the symptoms of dementia, preventing blood clots from forming and growing in the bloodstream, treating antidepressant-induced sexual dysfunction. [4][5][6][7] Those taking blood thinners like warfarin, with bleeding disorders like hemophilia, or with upcoming surgery should abstain from gingko biloba supplementation as it may increase bleeding risk. [8] For the majority of the population regular moderate gingko biloba supplementation is very safe and has a low risk of toxicity. Gingko Biloba is offered as both a single-ingredient standalone product or as a part of a supplement's proprietary blend. Vitalabs Gingko Biloba contains 60mg of a 24% extract per capsule. NutraKey Gingko Biloba offers 120mg leaf extract per capsule using a 50:1 standardized extract containing a minimum of 24% ginkgoflavonglycodies & 6% Terpene Lactones. Controlled Labs Oximega Greens includes 13mg in a one scoop serving as part of lengthy ingredient profile. Universal Natural Sterol Complex lists gingko biloba 2nd of 4 ingredients in a 500mg Muscle Cell Protection Blend per 6 tablet serving. #2 - Bacopa Monnieri Bacopa Monnieri is an herb with potent memory-enhancing and brain-protecting properties. The primary active ingredients are three saponins - bacosides, bacopasides, and bacopasaponins. [9] 98 healthy individuals over the age of 55 consumed 300mg of bacopa monnieri or placebo extract every day for 12 weeks and those consuming the bacopa significant improve their verbal learning, memory acquisition, and delayed recall as measured by the Rey Auditory Verbal Learning Test. [10] An 18-week trial found that daily bacopa consumption for 12 consecutive weeks significantly improved CESD-10 depression and anxiety scores, as well as decreased resting heart rate while the placebo group experienced increases in these parameters. [11] Moderate regular doses of bacopa monnieri for 10-12+ weeks of time significantly improves blood flow to the brain, decreases the rate of forgetting newly acquired information, improves cognition, decreases choice reaction time. [12][13][14] Unlike some brain-boosting compounds that work (or feel like they're working) instantly, bacopa takes some time to build up in your system so consume 300mg of bacopa monnieri extract standardized to 55% bacosides for 8 to 12 weeks with a fat source to maximize active ingredient absorption and the compound's effects. [15] The most common side effect accompanying bacopa supplementation is an upset stomach but this is most frequently reported by those consuming large quantities on an empty stomach. You can find bacopa monnieri as a standalone supplement sold by bulk supplement retailers but this compound is most commonly included as part of a blend in nootropic, multivitamin, pre-workout, and fat burning supplements. The nootropic product Ambrosia Mental Jewels has 250mg of bacopa monnieri extract, standardized to 45% glycosides, per 4 capsule serving. The pre-workout Universal Animal Rage XL lists this compound 4th in a list of 4 ingredients as part of the 4th of 4 proprietary blends comprising 3,635mg of active ingredients per 1 scoop serving. SAN Dr. Feel Good Multivitaminincludes 100mg bacopa monnieri extract, standardized to 40% bacoside saponins, per 8 tablet serving. Controlled Labs Red Ghost is a fat burner with 400mg of bacopa monnieri extract, standardized to 50% bacosides, per 4 capsule serving. #3 - Alpha-Glycerolphosphorylcholine (GPC) Alpha-Glycerolphosphorylcholine, also known as Alpha-GPC, is a form of choline with both memory and power-output enhancing benefits. Choline is critical for the function and protection of the wall of the brain's nervous cells. [16] This compound not only slows cognitive decline but also significantly improves the symptoms of mild to moderate Alzheimer's disease when consumed at a dosage of 400mg consumed three-times-per-day. [17] Scientists measured the improvement using a Mini-Mental State Examination, Global Deterioration Scale, all items of the Alzheimer's Disease Assessment Scale, and the Clinical Global Impression scale. [18] When over 2000 patients with recent stroke or transient ischemic attacks consumed 1,000 of Alpha-GPC daily for 28 days followed by 400mg daily for five months the subjects experienced significant improvement on the Mathew Scale (used to determine psychic recovery), decreases on the Crichton Rating Scale, increases on the Mini-Mental State Test and classification as "no cognitive decline or forgetfulness" on the Global Deterioration Scale. [16] Studies involving rats indicate that Alpha-GPC may also reverse amnesia although results have not been replicated in humans. If you're looking for a brain-boosting source of choline, then Alpha-GPC is your bet. Alpha-GPC is included in pre-workout, pre-bed, and nootropic supplements. Controlled Labs White Flood, a popular pre-workout, includes 50mg per 1 scoop serving. AI Sports HGHpro is a pre-bed supplement offering 500mg of this compound per 4 capsule serving. Animal PM lists Alpha-GPC 5th in a 3,000mg 5-ingredient GH Boosting Complex proprietary blend per 1 pack serving. Ambrosia Mental Jewels has 150mg of AlphaSize - Alpha GPC (50% Alpha-Glycerolphosphorylcholine) per 4 capsule serving. #4 - Phosphatidylserine Phosphatidylserine is a potent antioxidant compound found in foods like fish, leafy green vegetables, soybeans, and rice as well as isolated from soy to be offered in high-potency supplement form. [19] Structurally phosphatidylserine appears similar to the dietary fat found in brain tissue and plays a critical role in normal brain cell membrane functioning and activation of the protein kinase C which is vital for memory recall. [19] A dose of 100mg taken three times per day with a fat source significantly increases cognition, attention, and anaerobic running capacity while decreasing cognitive decline. [20] A study of 78 males and females between the ages of 50 and 69 with cognitive impairment found that three daily doses of 100mg of phosphatidylserine for six months significant increased delayed verbal recall, one of the most common memory abilities that begins to decline during the early stages of dementia. [21]In animal studies, phosphatidylserine decreases oxidative stress in the brain, decreases nitric monoxide liver levels, and increases glutathione peroxidase activity, a critical enzyme protecting the body from oxidative stress. [22] From the exercise perspective, 800mg of this compound decreases the excessive cortisol output often accompanying overtraining, improves work capacity during aerobic exercise, and decreases the self-reported instances of muscle soreness. [23] Phosphatidylserine is not a hormone or prohormone so don't expect crazy increases in size and strength, but you should find your performance in the gym or on the field and recovery will subtly but noticeably improve. Those interested in both brain function and athletic performance-enhancing compounds should incorporate ample phosphatidylserine from both food and supplement sources. Phosphatidylserine is a component in pre-bed, testosterone-boosting, and nootropic supplements. Pro Supps Crash lists the compound 5th in a 483mg 12-ingredient Crash Opti-Matrix proprietary blend per 2 capsule serving. Betancourt Nutrition Test-HP includes SerinAid Phosphatidylserine 20% 3rd in a 920mg 4-ingredient Test-HP Proprietary Blend per 3 capsule serving. Ambrosia Mental Jewels offers 50mg of SerinAid 50P? (Phosphatidylserine Powder 50%) per 4 capsule serving. #5 - Huperzine-A Huperzine-A is an alkaloid derived from Huperzia serrata, a Chinese herb with no known toxicity that offers significant positive effects on the memories of healthy individuals of all ages, those with Alzheimer's disease, or dementia. [24] A meta-analysis of six trials and 454 subjects found that six to twelve weeks of supplementing this compound significantly improved cognitive function as measured by the Mini Mental State Examination and Alzheimer's Disease Assessment Scale - Cognition, Clinical Dementia Rating, and Clinicians Global Impression of Change Plus Caregiver Input. [25] Huperzine-A is an exceptional inhibitor of acetylcholinesterase, an enzyme that breaks down the critical neurotransmitters in the brain. [24] A study of 68 middle school students found that 50mcg of this compound consumed daily for four weeks significantly increase memory quotient and knowledge retention compared to placebo without any side effects. [26] Consume 50 to 200mcg of this compound daily with or without a meal in a single dose or spread across multiple doses. [27] There is limited research available on the long-term use of this compound. Given its lack of toxicity and neuroprotective effects, it's worth incorporating moderate doses as part of a supplement stack focused on neuroprotection. Huperzine-A is most commonly included in pre-workout formulas but you can also find it in some nootropic supplements. Gamma Labs G Fuel lists this compound 6th in a 1,200mg 6-ingredient Focus Complex proprietary blend per one scoop serving. The most recent formulation of BSN NO Explode lists toothed clubmoss extract (aerial parts) (1% Huperzine A) 6th in a 290mg 9-ingredient Shock Composite proprietary blend per 1 scoop serving. Myokem Nitramine utilizes huperzia serrata extract (std. min 1% Huperzine A), listing 8th in a 482mg 10-ingredient High Energy Matrix proprietary blend per 1 scoop serving. Ambrosia Mental Jewels is a nootropic with 10mg of Huperzia Serrata extract (1% Huperzine A) per 4 capsule serving. Comment below with your experiences with the compounds discussed above as well as any recommended supplements or compounds not discussed that you feel to be must-have in your brain-boosting neuroprotection stack. References 1) "Ginkgo." National Center for Complementary and Integrative Health. National Institutes of Health, 19 Oct. 2015. Web. June 2016.

Twenty percent of our bodies are made of protein. As you probably know, protein plays a crucial role in all biological processes - and amino acids are positioned to be its building blocks. In a nutshell, amino acids take part in a lot of the cells, muscles and tissue. This means that they are part of all the important bodily functions and structuring the cells. Additionally, amino acids play a key role in the transport and storage of nutrients and have an influence over our organs, glands, tendons and arteries. Why Are Amino Acids Important for the Human Body? First and foremost, amino acids are important because they fulfill the basic needs of the body. Speaking of which, they are optimized throughout the body, help the organs function and provide the energy for growth and health. Therefore, amino acids are a crucial, yet still basic unit of every protein. They contain an amino group and a carboxylic group, playing extensive roles in many crucial bodily processes. There are over 700 types of amino acids, discovered in plants, bacteria, fungi or algae. There are mixed statements when it comes to amino acids. Some people claim that there are 20 while others are sure that there are 22 standard amino acids. However, it is sure that there are two main types of amino acids - essential and conditional. Since all of them are the building blocks of protein, it is important to cover them all and show what each and every one of the amino acids can do. Some of the amino acids in the body are essential for humans because they cannot be created from other compounds, food or supplements - and others are conditional. In order to paint the picture in a better way, we are listing both types of amino acids below. The 9 Essential Amino Acids The following amino acids are essential, meaning that they cannot be made by the body. As a result, they must come from food or supplements. There are nine essential amino acids, including: Histidine Leucine Isoleucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine Below, we are listing all of the essential amino acids in detail as well as their main bodily functions and overall production of energy. Histidine Important for bodybuilding: Not really, only when it comes to improving digestion Recommended dosage: About 8-10 mg per kilogram of bodyweight Side effects: Stress, anxiety and schizophrenia mainly as a result of overdose Natural sources: dairy, meat, poultry, fish, rice, wheat, rye First on the list of essential amino acids is histidine - an acid linked to the growth and repair of tissues of all kind. Now, histidine plays a crucial role in the manufacture and maintenance of nerve cells which serve as the wraparounds of the nerves, forming a protective shield known as myelin. Aside from being a wrap, myelin is a shield that prevents many serious disorders in the brain and spinal cord, blocking the unintended impulses from arriving in the brain. On top of that, histidine helps in radiation protection and removing excess heavy metals from the body, as well as producing gastric juices that speed up and improve digestion. Ideal for weight loss but also related to many benefits in sexual enjoyment (longer orgasms and extended feelings), histidine is best used in dosages of at least 1000mg daily or 8-10 mg a day per kilogram of bodyweight. The side effects mainly come as a result of overdosing and can result in stress, anxiety and schizophrenia. Leucine Important for bodybuilding: Yes, especially related to muscle growth Recommended dosage: About 8 grams daily, can be separated in 2-3 servings pre-training, post-training and before sleep - or 16mg per kilo of bodyweight Side effects: Likely safe, but may cause ammonia Natural sources: brown rice, beans, wheat, nuts Leucine is an amino acid that directly contributes to the synthesis of muscle protein. It helps you recover from exercise or stress, but also contributes to the growth of cells and the formation of sterols which are elements used in the process of forming hormones such as testosterone and estrogen. The most important function of leucine is to stimulate the muscle protein synthesis. In fact, leucine has the greatest power of stimulation when it comes to muscle growth compared to any other amino acid, which is why many supplements are based on it. The role in leucine is especially great when it comes to muscle growth, but also noticeable in post-injury recovery, and weight loss . Isoleucine Important for bodybuilding: Yes, very similar to leucine's importance as part of the BCAA chain Recommended dosage: 10 to 12 mg per kilogram of bodyweight Side effects: Overdosing may cause elevated urination, or serious issues if you have kidney or liver disease Natural sources: eggs, almonds, fish, liver, chicken, meat, cashews, lentils Known as one of the most popular amino acids, isoleucine is usually part of many ketogenic diets, only because it assists the body in the use of ketone bodies and fatty acids. Therefore, this amino acid comes with a direct link to weight loss and adopts several processes of fat mobilization and utilization. If your body has a low level of this amino acid, it automatically limits your ability to mobilize fat - or even cause cerebral dysfunction. Similar to leucine in many ways, isoleucine is known to promote muscle recovery, regulate the blood-sugar levels and stimulates the HGH release. However, isoleucine is independent when it comes to assisting the process of forming hemoglobin and blood clots, as the body's primary defense mechanisms against different types of infections. Lysine Important for bodybuilding: Yes, since it revitalizes the body to combat fatigue and grows the bones and muscles, while maintaining a positive nitrogen balance Recommended dosage: 12 mg per kilogram of bodyweight, but a couple of extra milligrams doesn't hurt Side effects: No side effects, but overdosing may result in higher cholesterol, diarrhea and gallstones Natural sources: potatoes, eggs, cheese, milk, yeast and lima beans This is one of the amino acids that is amazingly important when it comes to growth and development. It naturally absorbs calcium which results in bone and muscle growth accompanied by fat mobilization for various energy uses. Also, it is safe to say that lysine is one of the most important amino acids when it comes to maintaining the nitrogen balance and the lean body mass - especially in periods of extreme stress and fatigue. As such, it is also needed in the medical industry, where it is found in the production of various antibodies, hormones, enzymes, collagen and damaged tissue elements. Lysine also helps forming new muscle protein and promotes various cardiovascular benefits including healthy blood vessels, improved circulation etc. Methionine Important for bodybuilding: Yes, because of its active fat metabolization effects, improved digestion and anti-oxidizing properties Recommended dosage: 12 mg per kilogram of bodyweight Side effects: There is no side effects reported from this amino acid, although its deficiency may cause dementia, fatty liver, slow growth, weakness and skin disorders Natural sources: meat, fish, eggs, garlic, beans, lentils, onions, yogurt and seeds Methionine is one of the amino acids that has an active role of eliminating excess fat from the bloodstream. This results in a decreased fat tissue (adipose). Additionally, methionine is an acid that removes the heavy metals from the stomach and liver and therefore makes digestion better. As an anti-oxidant, its benefits are powerful as it releases free radicals and helps with memory recall. A lot of people know methionine as one of the amino acids that produces glutathione to detoxify the liver - and one of the three acids that are needed for creation of creatine monohydrate within the body - an essential element linked to major muscle growth and energy production. Phenyalanine Important for bodybuilding: Yes, since it allows maximal contraction and relaxation of the muscles while upgrading the nerves and supplying the body with extra Vitamin D Recommended dosage: 14 mg per kilogram of bodyweight Side effects: Overdosing may cause higher blood pressure, headaches, nausea or heart and nerve disorders, and it is not recommended for pregnant women and diabetics Natural sources: almonds, avocados, dairy products, nuts and seeds A lot of bodybuilders have heard of phenualanine, an amino acid that has been a hot topic. And even though some people react badly to it, it is essential and harmless according to studies done on healthy people. Basically, what phenyalanine does is elevate the mood by stimulating the central nervous system. This aids in terms of motivation, memory and therefore makes phenyalanine not only an amino acid - but a smart vitamin at the same time. These feelings are a result of the levels of epinephrine, dopamine and nor-epinephrine that are all increased by the amino acid, making you relaxed and motivated at the same time. On the flip side, phenyalanine has gotten some bad blood from the press over the past decade, mostly because of its use as a non-carbohydrate sweetener in many soft drinks. And even though its toxic effects can be lethal, the same goes for many other elements and supplements - and these 'facts' only take into account heavy amounts of liquids. Threonine Important for bodybuilding: Yes, because of its maintenance of muscle and absorption of protein Recommended dosage: 8 mg per kilogram of bodyweight, best separated in amounts of 500-100 mg when taken as a supplement Side effects: Not known Natural sources: eggs, dairy and meat The role of threonine is simple - it maintains the balance of protein within our body and supports normal muscle growth and development. The central nervous system is also affected by this amino acid, as well as the cardiovascular, immune and liver functions. The main benefit of threonine, though, is to produce the amino acids serine and glycine which produce elastin, collagen and muscle tissue. Lastly, threonine allows better absorption of other nutrients which is a thing that makes it more bio-available than other amino acids. Tryphoptan Important for bodybuilding: Not really, besides the improved athletic performance in general Recommended dosage: it depends on several factors (age, gender, health etc.), best consult with your doctor Side effects: not recommended for pregnant and breastfeeding moms and can cause side effects including nausea, vomiting, diarrhea, loss of appetite and heartburn Natural sources: red meat, eggs, fish, chickpeas, poultry, spirulina, pumpkin seeds, peanuts, sunflower seeds, almonds Also known as L-trypthoptan, this amino acid presents a protein building block that is found in many plant and animal proteins. A lot of people use it to fight insomnia, sleep apnea, depression, stress, anxiety, grinding teeth during sleep, smoking cessation an obviously - to improve the athletic performance. Basically, tryphoptan plays a crucial role when it is absorbed in the organism. At that point, it is converted to 5-HTP (5-hydrdoxytryptophan) and later on to serotonin, which is a hormone that transmits the signals between nerve cells and causes the blood vessels to narrow. Hence, the positive benefits regarding stress, anxiety and the other related disorders. Valine Important for bodybuilding: Yes, because of its role in repairing and growing the muscle tissue - or when in combination with isoleucine and leucine Recommended dosage: 16 mg per kilogram of bodyweight Side effects: Crawling sensation in the skin, hallucination or hazardous with people with kidney and liver disease Natural sources: mushrooms, soy, peanuts, dairy, grain, meat Valine is the third of the most common essential amino acids, mostly because of the fact that it has shown major effects on brain chemistry. In short, this essential amino acid has been proven to affect the performance of the brain. (According to a 2001 study published in the 'International Journal of Sports Medicine') Just like most of the other branched-chain amino acids, valine breaks down and converts to glycogen and fuels the body when the carbohydrate storage is low or your diet is deficient of proteins and amino acids. Conditional (Non-Essential) Amino Acids The conditional amino acids are the opposite from the essential ones, which means that they are made in the human body. However, in times of illness or stress, they can be in major deficit, which is why experts recommend taking them as supplements. In a nutshell, non-essential amino acids are produced as the body needs them. This means that they are not as present in food as the essential ones are. That is after all why taking them in extra free form may be beneficial for everyone. There are ten conditional amino acids, including alanine, asparagine, aspartic acid, arginine, cysteine, glutamine, glycine, glutamic acid, serine, proline and tyrosine. However, in this guide we are focusing on the most important ones and the ones that are commonly labeled as part of many fitness supplements. Glutamine Important for bodybuilding: Only with the preservation of muscle mass over a long run and supplying an alternate source of energy as glucose if you are on a diet Recommended dosage: 5-10 mg per kilogram of bodyweight, although bodybuilders sometimes go as high as 30-35 mg per kilo Side effects: Potentially dangerous to people with liver or kidney diseases or troubles Natural sources: large amounts of it in all high-protein foods Probably the most abundant and naturally occurring amino acid of the conditional ones is the glutamine, an acid that freely circulates in the blood and one that is stored in the skeletal muscles. This amino acid becomes essential only in states of illness or injury - or after intensive workouts in order to grow and repair the muscles. Whether you know it as glutamine or L-glutamine, this non-essential amino acid is present in our body in large amounts. In fact, most of the times it forms more than 60% of the total amino acid quantity. Since it passes through the blood-brain barrier, it is often known as brain food. Glutamine helps memory recall and concentration and converts to glutamic acid in the brain, essential for both brain functioning and increase in GABA for mental activities. On top of that, glutamine is used in the synthesis of muscle tissue and nitrogen elimination. The result is the previously mentioned glutamic acid. The only downside with the use of glutamine is the fact that most bodybuilders use it as fuel for energy rather than some simple carbohydrates. The best way to supplement yourself with glutamine is to spare the hard-earned muscle and use 2 more doses of it, normally if you can afford it. L-Arginine Important for bodybuilding: Yes, with numerous benefits including muscle gain while limiting fat storage, control of the immune system and injury prevention Recommended dosage: There is no recommended dosage of L-arginine, which makes the choice simple - even though the large doses may lead to side effects Side effects: Overdosing leads to skin thickening, weakness, diarrhea, nausea, loss of immunity Natural sources: whole wheat, nuts and seeds If you have read our guide to L-arginine, you probably know that this amino acid is necessary for the production of protein. On top of that, L-arginine helps the body get rid of waste products like ammonia and relaxes the arteries, improving the circulation and flow of blood throughout the body. However, L-arginine is used by a lot of people to boost the immune system, improve their athletic performance or shorten their recovery time after an injury or a surgery. That is why L-arginine is popular in bodybuilding - but also medical treatments of erectile dysfunction and high-blood pressure. Arginine is mostly present in two proteins associated with nucleic acids - histones and protanines. That is how it excites new growth, enhances the immune system and stimulates the size and activity of the thymus gland, which is responsible for the famous 'T-cells'. Carnitine Important for bodybuilding: Yes, mainly because it minimizes the fat buildup around the muscle and provides better synthetic reception of gluco-corticoids and an increase of ATP Recommended dosage: 20-200 mg is the best choice, based on muscle weight Side effects: overdosing is known to cause diarrhea and fish odor syndrome Natural sources: chicken, milk, fish and red meat Carnitine may be one of the most popular amino acids out there. With a single difference - that it isn't actually an amino acid at all! Instead, the classification of it as an amino acid is only there because of a structural similarity. Still, carnitine is great for the circulatory system. It all starts with triggering the methionine and lysine to manufacture carnitine. Then, the element is used for transporting the long-chain fatty acids in order to enter and be removed from the inside of a cell. The result is simple - carnitine is beneficial for preventing fatty acid buildup within the heart, liver and muscle as well as improving the anti-oxidizing effect of the vitamins C and E. Last but not least is the fact that carnitine is the only conditional amino acid that can be considered for long-term use. For example, if you want to stay lean for two years, you can start consuming it and don't stop. At the same time though, it is present in protein-dense foods so you should not see a need to use it permanently. Creatine Important for bodybuilding: Yes, used by the majority of bodybuilders in order to enhance athletic performance and aid recovery from intense exercise, especially with explosive exercises such as weight lifting or circuit training Recommended dosage: 3-5 grams per day in order to maintain your elevated creatine stores and feed the muscleSide effects: although there aren't any reported side effects of creatine, there are concerns that it could harm the heart, liver or kidney function - but all of the mentioned are not proven since creatine causes muscles to draw water from the rest of your body and make it lean Natural sources: beef, salmon and tuna Many people have heard or know about creatine and its commercial use in supplements of all sorts. As a naturally occurring amino acid, creatine is found in meat and fish and also produced in the human body, kidneys, liver and pancreas. Once it is used, it is immediately converted into waste and excreted through urine. Creatine is a naturally made product from the amino acids L-arginine, L-glycine and L-methionine. If you are taking amino supplements, your body will create its own creatine. Aside from muscle growth and repair, creatine is found to improve the performance especially with high-intensity workouts such as weight lifting or springing. Since it increases the production of ATP (an energy source for muscles during short periods of activity), creatine decreases muscle fatigue and reduces lactic acid, which is a process resulting in lean muscle mass. However, high doses of creatine are known to cause injuries and disorders within the body. From kidney disorders to liver damage and heart strokes, creatine is best used in the recommended doses. Cysteine Important for bodybuilding: Mainly yes, because of the B-vitamins, supplements and the fact that it triggers insulin Recommended dosage: 200-300mg, two or three times per day Side effects: because of the insulin, the side effects are only limited to diabetics Natural sources: wheat, broccoli, eggs, garlic, onion and peppers L-cysteine or cysteine is a non-essential amino acid that contains sulfur. Its close relation to cystine makes it very unstable and almost immediately converted to cystine because of that. The truth is, our bodies are in constant need of both aids - and the cysteine is required for healthy skin, detoxification of the body and the production of collagen (a hormone related to skin elasticity and texture). That is why cysteine takes a great part of beta-keratine, a protein that makes up hair, nails and provides you with healthy skin. From the above mentioned, it is clear that cysteine is a great amino acid and a vital component of life in general. When it comes to exercise, it is found to strengthen the protective lining of the stomach and keep the things that are not wanted in the body. Beta-Hydroxy Beta-Methyl Butyrate (HMB) Important for bodybuilding: Yes, as it prevents muscle loss and fat storage in times of glucose deprivation Recommended dosage: 2 to 6 grams per day Side effects: unknown Natural sources: catfish, grapefruit, alfalfa This long-named amino acid is made from the essential branched chain called leucine to carry out more of its functions. Playing a major role in muscle synthesis by increasing the rate of protein being used, it contributes to the maintenance of muscle mass. The body itself produces up to 1 gram daily, which makes higher doses needed for people who want to supplement with HMB. However, the results of HMB supplementation are not that visible and for many, this amino acid is not found to be as cost-effective as others. Now that you know all of the essential amino acids and the most common and popular conditional ones, it is time to start listing their benefits in general. Why Are Amino Acids Important: 12 Benefits of Amino Acid Supplementation By now, you probably know that proteins are made of amino acids. In fact, it is the amino acids that are the reason that protein is so important. They are seen as the building blocks of life, mostly because they are broken apart when you ingest a protein in your body. After that, they are refolded and turned into whatever is needed at the time. Leucine, isoleucine and valine are of primary concern to most bodybuilders and athletes. That is mainly because they have a specialized shape that allows them to be used in ways that exploit their full potential. This group is also called BCAA (Branched-chain Amino Acids). But why are they so important? Below, we are listing all of the benefits of amino acids. 1. A Balanced Dosage Amino acids compete for absorption with each other. So, even if you take a protein or a separate supplement, there is a set of BCAAs mixed into the content. In order to get the full benefit of those BCAAs, you should get a dedicated amino acid supplement. The point here is simple. The goal of using amino acids is to put them into a balance diet and supplement them with the food you eat. Since there are many more amino acids found in supplements than the actual food, the best way to feed your body with them is to regularly supplement according to your needs and desires. If we take glycine for example - found in gelatin but not meats - we will see that it contains antioxidants, prevents many disorders including cancer, creates muscle tissue and most importantly - converts glucose into energy and therefore lowers the blood sugar. So, if you take glycine in a balanced diet, you can definitely save your life and improve your results even after a few months. 2. Improved Muscle Growth Amino acids are crucial for muscle growth. In fact, the primary reason people choose them is the muscle growth itself. If we take leucine for an example, we will see that it improves the muscle protein synthesis after exercise. Since it is stimulated by the stress of the workout and encouraged by the jolt, leucine is crucial for muscle growth with all that it takes to prepare your muscles and be ready for your next workout. Now, a muscle can either grow in size by increasing the diameter of muscle fibers - while their number remains constant. This is only possible if the muscle is strained beyond the optimal performance level, where nerves fire the growth stimulus which causes the protein to deposit in the muscle tissue to increase. From this, we can definitely came to a conclusion that amino acids are best known for their role in building muscle and strength as one of the primary roles. 3. Increased Endurance Another great reason why amino acid supplements increase your endurance is simple - they change the way our body uses the primary fuel sources which are carbs and fat. Many athletes, especially weight lifters, sprinters and high intensity athletes who depend on short bursts need this increased endurance. This benefit has been backed by many studies, where athletes were given two separate BCAAs - one of which a placebo. The glycogen stores in the real BCAA group saw a 17.2% increase in the time it took the athletes to finish the exercise - and the results were a lot better. 4. Greater Fat Burn BCAAs protect the glycogen of the athletes by simply burning fat. So, people who want to lose some body fat can find them ideal, especially if they are on a low-carb (ketogenic) diet. What will happen is that BCAAs will switch the fat for fuel since there are no carbohydrates coming in. A study found that this is totally true. Even people who consumed whey protein improved the synthesis of muscle and led to a greater loss of fat, around 7% of their total body weight when using amino acids, and even more in the group that used both amino acids and whey protein. 5. Reduced Fatigue Amino acids also have the ability to ward off the mental fatigue that accompanies long workouts. This is mainly because of the relationship between low BCAAs and tryptophan. So, when the amino acid levels drop, the body produces more tryptophan which becomes shifted into serotonin in the brain and leads to feelings of mental fatigue, tiredness and laziness. Thanks to amino acid supplements, this process is prevented. 6. Improved Mental Focus From a short memory boost to better processing abilities, amino acids keep the tryptophan away and are found to last for several hours when it comes to improving the mental focus. This definitely aids working out but is also a great benefit in general. This benefit is mainly because of the effect of amino acids to the brain's neurotransmitters which affect the behavior and learning skills. The human body naturally produces ten amino acids, and the rest of them must be taken from the food supply. However, the amino acids that are required to build the neurotransmitters are GABA - glycine, taurine, tryptophan and glutamine - all of which essential and coming from the daily diet. The benefit goes so in depth that amino acids are even used as an alternative form of treatment in addressing ADHD (attention deficit hyperactivity disorder) in children. The results are always positive - as their anxiety is reduced and their blood tests improve their glutamine score, which is the amino acid responsible for memory and concentration. 7. Muscle Sparing If you think that exercise helps your muscles, you are definitely wrong. What it actually does is damage them and make them work against more pressure. The damage is however rebuilt by your body and that is how it gets stronger. Supplements help this process and give food to your muscles, pumping them and making your body lean. However, there are times when things go too far and your muscles are broken down too much and feed themselves for fuel. Endurance athletes and sprinters know this by heart because of their caloric deficit which puts them at risk. However, BCAAs protect your muscle fibers from suffering too much damage and definitely prevents major damage from happening. 8. Improved Recovery Amino acids also come with a great ability - to increase muscle protein synthesis and guard the muscles. This means that you can recover from your workouts more easily, faster and with less downtime when getting back into your routine. Plus, these periods of rest will make your fitness improve and ensure that your recovery is complete. The effect of amino acids can be best seen in the way they grow, repair and recover the lean muscle tissue. Since everyone's bodies and fitness levels are different, we all react to training and rest recovery differently. One of the most popular amino acid linked to recovery is the lysine, which is found to assist with the growth-hormone release that is crucial in the process of muscle recovery. 9. Reduced Muscle Soreness The reduced damage and improved recovery has been shown to limit the soreness that sets in after high-intensity or strenuous workouts. This is definitely another great side benefit to the improved recovery and increased endurance. There are so many studies on the positive benefits of BCAA supplementation with the three crucial amino acids (l-Leucine, l-Isoleucine and l-valine) and their link to sore muscles. The effect of BCAA supplements in long distance runners was proven in studies, where runners reduced their muscle soreness by 32% and demonstrated that these supplements can both lower the muscle damage incurred during exercise and also boost the muscle protein synthesis. Therefore, it is safe to say that BCAA supplements can reduce muscle soreness and the best way to use them is before, during and after training in optimal doses. 10. Improved Sports Performance Last but not the least is a benefit that makes amino acids even better for professional athletes. In many studies, the effects of amino acids in sports performance has been proven with facts and becomes clearly apparent, improving your overall performance. It doesn't actually matter if you are a professional athlete or not, as long as you take amino acids. The reason for that is because the body responds better to your workouts and your mind operates more efficiently during the sport you are playing, allowing you to maintain a sharp focus and make better decisions. 11. Skin Rejuvenation (Anti-Aging) The right mix of amino acids can provide an amazing regenerative treatment for the skin, hair and nails. This results in beautiful and shiny hair, strong fingernails and a smooth firm skin. The main reason for this are the cell function that gradually slow down as part of the aging process, and ones that are triggered by amino acids that release molecules that recover the damaged genetic material in the cells as we age. One of the amino acid that is mostly related to a better skin is creatine. In fact, it is found to stimulate energy metabolism that slows down as we age. The stimulation, however, ha a positive effect on the cell functions and supports the natural mechanisms of all skin functions. More creatine also means more collagen, since it acts as an energy bank for times of thigher energy demand. 12. Improved Sex Life And Libido The role of amino acids in male health has been a hot topic over the past couple of years. The main reason for that were actually a few amino acids that are directly linked to the erectile functions - L-arginine, L-carnitine and L-tyrosine. What is certain that all of these amino acids have a proven effect on the sexual health and function in men. While L-arginine is important for penile health and sexual function, L-carnitine stimulates testosterone production and L-tyrosine helps the body produce hormones like thyroid and dopamine, that directly help males suffering from underactive sexual problems caused by their thyroid experience. We are dedicating the final part to amino acid supplementation and the right times to take amino acids including EAAs and BCAAs. When to Take - And How to Use Amino Acids? A lot of people go for amino acids, buy them as supplement formulas and products - but are still wondering what are the best times to take them. The truth is, the time when you take your amino acids is crucial for muscle growth, fat loss, recovery or whatever your goal is. There is also a big conversation on many forums, groups and social networks about the right time of consuming amino acids. According to many studies and research by experts, most people who do not have gigantic bodies should consume around 10 grams of amino acids 3 times a day as the maximum that our body could use. In case you consume more than this maximum, the amino acids will be just metabolized into sugar or stored as fat. Whether your appetite is satiated, muscle repair and recovery starts before you are even done with your workout and when you need a fast and instantly absorbable form of protein. This is the point when you are mentally stretched towards the end of your workout, competition, game or race, where amino acids step in as the magic potion that allows the body and brain to continue to repair and work hard instead of getting tired. That is why many people refer to amino acids as the right way to stop the soreness in the muscles, lose more fat and ultimately, gain muscle and improve your performance. They are the prolonger of our stamina and the element that makes the body leaner during a workout, converting the fat to fuel in an absence of carbs. In fact, a lot of people use amino acids when they cannot get their hands on a quality protein or when they don't have much time to make a meal after a workout. What the aminos do is feed the muscle while giving the body exactly what it needs - with no fat, artificial sweeteners or added sugars. So, without any doubt, amino acid supplementation is most effective when it is done before, during and post workouts. This way, it supplies the body with a steady amount of free form amino acids for quick use while you are training and when the recovery begins before you finish training. Taking a supplement first thing in the morning is also great for the body, as it was in a state of catabolism throughout your sleep. However, there is no actual reason to take amino acid supplements before bed - only because they do not elevate the blood concentrations of the amino acids for a long period enough so they can be beneficial. The good thing with amino acids is that they work with all types of exercise. Whether you are a bodybuilder, a basketball player or a rowing professional, amino acids are a crucial part of our body which makes them universal for everyone - from amateurs to professional athletes. Not only aminos prevent muscle tissue from breaking down, they also induce muscle protein synthesis, feed the muscles to grow bigger and stronger and get you rid of many health disorders. The Bottom Line In the end, we all must agree to the fact that there is no such thing as a secret formula to a leaner body, a greater muscle mass or a breathtaking physique. However, taking amino acids definitely contributes to that image, as long as you are working out properly and having a balanced diet. Ideal for weight lifters, sprinters, high-intensity workouts, bodybuilders and athletes - it is clear that amino acids are a real game changer out there. Some of them can be found in foods like meat, fish, eggs and nuts/seeds, while others are actually produced in our bodies. The primary reason people turn to amino acid supplements is because of muscle growth and establishing a lean muscle figure. Yet, it is certain that muscle growth is not the only benefit, especially after covering all of them above. So, if you are thinking about using amino acids to lose weight, build muscle or just feel more fit - you will definitely get all of the benefits from the amino acid supplements that we have at Tiger Fitness. There are dozens of different amino acid formulas, so you should be careful when choosing the right one for you. However, most of them come with equal benefits to the body, brain and even ones in terms of preventing serious disorders.

Try this healthy twist on the classic pairing of chocolate and peanut butter! At only 5 grams of sugar, reach for one of these bars when your sweet tooth kicks in. You’ll get all the satisfaction without all unnecessary ingredients! INGREDIENTS • 1/3 cup old-fashioned oats • 2 scoop Lean Body For Her Vanilla Whey Concentrate Protein Powder • 1 cup nut butter of choice • 1 Tbs. unsweetened almond milk • 1/2 cup dark chocolate chunks DIRECTIONS 1. Blend oats until a fine flour. 2. Add two scoops of LBFH vanilla protein, and mix until combined. 3. Add in nut butter, stirring until completely mixed. The mixture will seem dry, but keep mixing until it softens a bit. 4. Add 1 Tbs. of almond milk, and stir until fully combined. 5. Line a square cake pan with saran wrap, and press the mixture into the pan until firmly in place. 6. Place in the freezer for 5 minutes. 7. While your pan is in the freezer, heat up your chocolate chunks in the microwave until melted (in 30-second increments works best!) 8. Take out your pan and pour the chocolate over the top until completely covered. 9. Stick in the freezer for 10 minutes or until chocolate hardens. 10. Cut into bars and store in the fridge or freezer for up to a week! Enjoy!

Joint pain can plague even the best of us, and in some cases, can prove to be downright debilitating. These chronic disabling cases are generally the most severe, but nonetheless, even mild joint pain can hold you back from achieving the results you desire from all of your hard work with your training and nutrition program. You don’t have to be an athlete to suffer from joint pain. Heck, you don’t even have to be “old” (that’s going to get me in a lot of trouble) to feel aches and pains in various joints throughout your body. In this article, we want to help educate you on the reasons why you might be facing joint pain, so that you can better diagnose the underlying issues and address them before the problem worsens. The goal is to eliminate these causes, and ultimately the pain that is holding you back from achieving your desired goals. Furthermore, if you’re lucky enough to be blessed with healthy joints, this article will also help you make some changes to your lifestyle in order to better maintain proper joint health in the long-term. CAUSE #1 LACK OF FLUID AT THE JOINT Everyone has what is called synovial fluid in their joints—a clear, lubricative liquid that prevents our bones from rubbing together when we move. When this liquid decreases over time, however, a critical issue begins to arise—joint pain. As the volume of synovial fluid decreases, the cartilage in our joints begins to grind and wear down, often resulting in severe pain. In many cases this wear can easily be reversed, however surgery and/or injections may be necessary for more chronic situations. With that being said, there’s quite a simple fix when it comes to maintaining proper joint health, AND it’s something we should be doing regularly anyways—drink more water! THE FIX: DRINKING MORE WATER. It’s such a simple concept, but if you are exercising regularly or spend any amount of time out in the heat, you’re going to need to replace the lost fluids from your body. Your body’s sweat glands help naturally cool the body through perspiration. However, if you don’t replace these lost fluids, over time it can lead to a reduction of synovial fluid in your joints. CAUSE #2: OVERUSE OF JOINT CAUSING INFLAMMATION It’s no secret that most of us demand a lot from our bodies; and if you’re an athlete or exercise regularly, chances are you are putting far more wear and tear on your body than the average sedentary individual. Now that’s not to say that we recommend that you turn into a full-blown couch potato and start binge-watching Netflix series, but know that you’re going to have to show your body and joints a little extra love to keep them healthy and functioning properly. Any time we perform the same movement day in and day out, our joints become more susceptible to overuse injuries which often cause an inflammatory response. When this inflammation occurs, we begin to feel aches and pains in our joints—alerting us that something isn’t right. Take a baseball catcher for instance. The constant crouching down and popping-back-up motion of baseball catchers can wreak havoc on the knees over time. It’s for that reason that you see so many catchers claiming to have bad knees while playing, and even plaguing them throughout retirement. THE FIX: Sometimes simply resting and allowing your body some time to recover is all the joint needs to improve and return back to its normal state. If the joint does not heal on itself; however, you’re going to need to nurse it back to health through consuming foods that have an anti-inflammatory effect, such as healthy fats, green leafy vegetables, nuts, olive oil, and tomatoes. You can even take an extra step in prevention of joint deterioration by adding an essential fatty acid supplement to your daily regimen. An EFA supplement generally consists of an efficacious blend of Omega 3,6, and 9 fatty acids, and sometimes a Conjugated Linoleic Acid (CLA) derived from sunflower seed oil. You should also consider trying to lower your stress levels! Stress doesn’t allow your body to effectively respond to inflammation, and as a result, joints can become further inflamed leading to unnecessary pain. If you enjoy meditation, consider utilizing that strategy, or finding another similar method to decompress at the end of each day. CAUSE #3: FATHER TIME IS CATCHING UP WITH YOU Whether we want to admit it or not, eventually at some point Father Time catches up with us all. We bob and weave the inevitable for as long as we can, but in the end, he pays each and every one of us a visit! Similar to the overuse discussed above, over time our bodies begin to age and naturally break down. Our cartilage breaks down, bones start rubbing, aches and pains creep in to cause joint pain, and we become accustomed with the “stiffness” of old age. We get up and try to move around all the same, however, it’s incredibly hard to ignore that creaky knee or elbow that just a few years before moved effortlessly. THE FIX: To start, you need to warm up properly before doing any kind of physical activity—whether it be in the gym or on the playing field. A nice and easy five to ten-minute walk is all you need to get your blood pumping, muscles loose, and joints lubricated and ready to do work. Similar to number 2, you should also start looking to make changes to your nutrition as well. Adding healthy fats to your diet, along with green leafy vegetables can naturally keep both your joints and body healthy. There are also joint supplementsavailable that help treat and prevent joint pain that you should definitely consider. In particular, when vetting a new joint supplement you should look for the following ingredients: glucosamine sulfate, chondroitin sulfate, methylsulfonylmethane (MSM), and gelatin. If you can find an all-inclusive supplement that contains most, if not all of those ingredients, that is by far your best bet for the long term. Check out ElastiJoint which has all these ingredients in efficacious amounts in one daily scoop. Additionally, you should also plan on getting enough rest every night for your body to properly recover. When the body doesn’t have enough time to recover from all of the stress we put it under, a detrimental compounding effect occurs, ultimately causing even further deterioration of the body. CAUSE #4: IMBALANCES WITH YOUR MUSCLES The forces and demands we put on our body are extremely taxing. Yet, we continue to do them in order to build strength, promote healthy bones, and help us achieve longevity as we age. In particular, a crucial issue arises when muscle imbalances occur in the body. When one muscle is stronger than another, we tend to overcompensate the weaker muscle through our exercises, which often leads to joint pain or even injury. In short, we have agonist and antagonist muscle groups that work oppositely of each other. Take the bicep and tricep muscles for instance. Picture yourself doing bicep curls—as you curl the weight up, the bicep contracts while your tricep relaxes. As you lower the weight back down, you can feel more of the triceps come into play as the bicep slowly relaxes before initiating the same curl motion again. Ideally, you want both groups of muscles to be equally strong so that they can work in unison without the imbalance of one muscle working harder than the other. THE FIX: Make sure that you work all of the muscle groups equally! Skipping a muscle group can form imbalances in your exercise movements, which usually leads to joint deterioration and pain. If you discover that you have an imbalance in one of your muscle groups, focus on it and pay extra attention to bring it up to par with the opposing muscle group. Depending on the severity of the imbalance, physical therapy may be recommended to correct the issue.

A lot of debate surrounds the amount of protein you should take post-workout. Learn the optimal amount of protein to ingest post workout for your goals. Of all the topics that spur epic online debates, post workout protein consumption might take the cake. Carbohydrates and ketogenic diets are a close second but nothing enrages people like the “one scoop versus two scoop" argument. Old School Belief For a long time there was this idea that 30 grams was the perfect amount to consume after a workout because anything over that was wasted. But a few years ago some nerd in a lab coat told us 25 was the maximum effective amount (I can say this because I am a nerd with a lab coat. Seriously, I am wearing mine right now). It was also believed that around 20 grams of whey was the amount needed to really get a “boost” in muscle protein synthesis post workout by protein ingestion. This is likely why you see most protein supplements that have servings in the 20-30 gram range with between 24-27 grams being the most popular. The great part about science is that it learns and grows, always updating its “beliefs” about the world based upon new evidence. Fortunately for us, there has been a lot of research done on what is the optimal amount post-workout protein for muscle growth and recovery and we now have a much better answer! A Dawning of a New Era? One of the most beautiful things about science is you can use experiments to answer hard questions; including what is the best amount of protein to consume after you get done slinging iron and getting your pump on. Recently, a study from Dr. Tipton’s lab has brought forth new evidence to show that “two scooping it” may be more effective than “1 scooping it”.1 Before we get into the data I have to tell you that this pleases me because 2 scooping it makes shakes taste substantially better. Ok, sorry for the digression, back to the science. Recently, a group of researchers (fellow white lab coat wearers) had a group of resistance trained individuals engage in a full body training protocol and then slam back one scoop (20 grams of whey protein) or 2 scoops (40 grams of whey protein). When you break down the study in full it looks like there was a slightly higher level of muscle protein synthesis. The differences weren’t gigantic by any means and we don’t know whether or not this leads to bigger biceps 12-16 weeks down the line, but we can definitely say that it looks like from a “molecular biology” standpoint that 40 grams of protein results in higher protein creation immediately following a workout than 20 grams, so our old myth of 30 can die a nice, quiet, pseudoscientific death. Now this study has caused a lot of “stirring” amongst the fitness media mob, but we really need to consider it in the context of decades worth of research and other data. Without getting too lost in the details we can look at the research as a whole and draw a few conclusions. Split Training Many of the studies showing that 20 or 30 grams appears to be the “upper” limit were often done in non-trained individuals or in “split” training style exercises. Generally speaking, these studies, due to their design, recruited less overall muscle mass and engaged in less overall volume than the recent study showing that the 40 grams appears to have a slight advantage. Now we also have to look at the marginal increase that the 40 grams gave us over the 20 grams. It may be that the slight advantage results in meaningful long-term gains, or it might be that it doesn’t. For now, the jury is still out but I think we can safely conclude from the past studies, and the most recent one, that the data suggests that the more muscle mass we recruit and the more volume of training we engage in, the more protein we can successfully utilize toward growing new muscle. Think of it like this figure. This figure is a rough starting point but we need to fine tune our understanding a bit. For example, based on the newest research we know that the top end is fairly open ended, but there appears to be a relationship between how much muscle you use and how much volume you accumulate during the workout. Additionally, when we look at the actual data it appears that we start to see a leveling off of the curve in which more protein doesn’t lead to drastically higher muscle protein synthesis. So we need to adjust our understanding of that. The linear relationship starts to flatten out as we increase our protein intake. The law of diminishing returns applies here. Now what about the lower end? Virtually all the research indicates that the low end of the spectrum is dictated by the amount of essential amino acids present in the protein and that about 5 grams of essential amino acids is the minimum you want to get to really trigger a robust muscle protein synthesis signal. As most whey protein powders have roughly 5-7 grams of EAA per 15 grams of total protein I would say that roughly 15 grams of a high quality whey is enough to ensure you are getting enough essential amino acids to kick of the muscle protein synthesis party. Ok, so now you know the back story and the data you need to decide what your optimal protein. Let’s decide what your, personal, intake should be and use this figure below as our guide. Questions to Ask Yourself 1. What is your goal: If your goal is to get as jacked as possible and maximize your muscle growth you immediately fall into the “err on the side of a bit too much” 2. How much lean body mass do you carry: The more lean body mass you require the more protein you will need to maximize muscle growth. 3. What type of workout did you do: A whole body workout will require more protein than a split workout. 4. How much protein have you had today: If it is 4 PM and you haven’t eaten anything but a Poptart or one of those cute little 100 calorie snack packs you are going to need to shove some food down and might benefit from consuming more than the maximal known “muscle protein synthesis amount”. Time to get down to brass tacks and help you get to a final answer. We put together a table that gives you an idea of what you should aim to consume. If you answered, “ I want to get as jacked as possible”, it is likely best to err on the side of consuming a tad too much. We have attempted to put together a quick table that allows you to decide where you should fall for optimal protein intake. Is this table perfect? No, but it will get you 95% of the way to optimizing your post workout protein intake. references The response of muscle protein synthesis following whole‐body resistance exercise is greater following 40 g than 20 g of ingested whey protein

Glad this post could help

Thankyou guner

Teacrine is a new ingredient being used in preworkouts formulas. Learn what the research has to say about the supplement & why it might be helpful to you! There is a famous saying, “Beer is proof that God wants us to be happy”. My saying is, “Caffeine is proof God wanted us to actually get something done and not kill each other in the mornings”. I think my saying is better and far more accurate. Also, I am convince that caffeine has saved more relationships than beer has saved. Caffeine is the bee’s knees. In fact, it is one of the most effective, legal ergogenic aids and is the key ingredient in almost every single effective pre-workout supplement on the market. There is a fundamental problem with caffeine though: you habituate (aka you build up a tolerance). Do you remember that glorious first day you took a preworkout? You slammed that sweet, delicious nectar of the gods, walked into the gym and simultaneously felt like you could rip the squat rack out of the ground and you might die from an anxiety attack. Now when you take the same supplement you maybe feel a little blip in energy but that once Herculean feeling is gone. The ideal supplement to aid training would be one that can be used to elicit a similar effect of caffeine without the habituation. You want the 100th dose to give you the same feeling as the first dose. This is where theacrine is paving a new path: all the pick-up, none of the habituation Theacrine: What is it? Theacrine is a small molecule found in plants. It has a molecular structure very similar to caffeine and in plants, is derived from caffeine (Figure 1). Aside from plants, it is being manufactured synthetically in laboratories for research, sport performance, and behavioral modification purposes. Since its chemical structure is highly similar to caffeine, it functions very similarly in the human body with its main mechanism of action being to alter adenosine signaling in the brain; precisely how caffeine works. It also impacts dopamine (the feel good hormone) which is the reason it has also been shown to have small effects on improving mood. There is one very interesting aspect to theacrine, it looks like it may be much more resistant to developing a tolerance to (aka habituation) than caffeine. Habituation to caffeine often occurs within days. Related: 3 Beneficial Ingredients to Look for in Preworkouts In a small, preliminary study, scientists found no habituation or development of a tolerance. While this was a small study and needs to be replicated it provides very strong hints at the potential of theacrine as a new, effective caffeine like supplement. The one study that noted stimulation with theacrine failed to find any tolerance over the course of seven days, a time frame where caffeine would normally show tolerance1. This suggests that the body either does not or may have a reduced tolerance to theacrine, but this requires more research (including oral studies) to assess further. Theacrine as a “pick me up” We can’t be 100% on our game day 24 hours a day, 7 days a week. We often need something to push us through long days or hard workouts. I refer to caffeine as my “go juice” as it usually gets me rolling on my work at 4AM. I also use it to power me through my midafternoon slump. Although by now my afternoon “pick me up” has turned into an entire pot of coffee. Theacrine may fill this role and allow people to consume theacrine without needing the dose escalation I’ve hit (a whole pot of coffee means more time emptying my bladder than working…. this seems highly counter productive to getting more work done by drinking all the coffee). In one study, theacrine showed tremendous promise as a caffeine replacement. Compared to a placebo, people consuming 200 mg of theacrine experienced lower levels of fatigue. As with all things in science, findings need to be replicated in order to be considered meaningful. Indeed, a completely separate, independent study showed very similar findings2. Theacrine as a sports performance supplement Theacrine has shown very similar effects on perceived fatigue in people and works very similarly to caffeine, suggesting it may also be a great supplement to improve training. While 200 mg of theacrine appears to reduce fatigue, doses of 275 mg have been shown to increase time to exhaustion, meaning you can train longer (Abstract presented at the 2017 International Society of Sports Nutrition). Currently, the upper end of the range of dosing has not been well established and we don’t know where consuming more equals more performance or just is a waste of supplement (Figure 2). Pairing Theacrine with Caffeine As theacrine and caffeine work on the same pathways it is likely the co-consumption may improve theacrine's performance. One unpublished study (being in the research world has its perks) did demonstrate that consuming theacrine along with caffeine increases the efficacy to theacrine supplementation. The whole may indeed be greater than the sum of its parts. Soooo will it kill me? Going beast mode and training hard is legit, but if you die from consuming something crazy and can’t train anymore you will experience the ultimate loss of your gains. Anytime a new supplement hits the market the very first thing that needs to be done is a test of its safety. Overall theacrine gets a two thumbs up for safety for most of us young, hungry gym goers. Scientists took 60 men in their late teens and early twenties and gave them 300mg of theacrine, 200mg of theacrine, or placebo (lame) for 2 months and looked to see if anything wonky happened with their hearts or their overall metabolism. Basically, they found what my grandpa used to call, “what the little boy shot at”… nothing3. Resting blood pressure looked awesome, resting heart rate was rock solid, breathing was fine and nothing crazy happened with their blood lipids or their glucose. Theacrine passed the bar with flying colors. It looks pretty darn safe. Related: How To Choose The Right Supplements According To Science The Wrap Up We all need a solid go to supplement to help push through a brutal Friday afternoon in the office, an early morning or late night training session, or even something to give you some steady focus and a little pep in your step during your daily routine. Caffeine is awesome for that, except you habituate to it and you have to scale the dose to ridiculous levels after a while. Theacrine has emerged as a potential supplement to fill a role caffeine filled for decades and most evidence suggest it is more resistant to habituation than caffeine. references Locomotor activation by theacrine, a purine alkaloid structurally similar to caffeine: involvement of adenosine and dopamine receptors. The effects of Teacrine™, a nature-identical purine alkaloid on subjective measures of cognitive function, psychometric and hemodynamic indices in healthy humans: a randomized, double-blinded crossover pilot trial. Safety of TeaCrine®, a non-habituating, naturally-occuring purine alkaloid over weight weeks of continuous use.

Thats a good personal trainer who actually cares about your client because it makes you happy to see them happy with the changes there seeing....?

There very yummy