Post workout supplements - How to Get the most out of your protein

Quick supplement trick for your post workout protein
 I'm sure you've heard how important post-workout protein is for jumpstarting the whole "recovery process" and begin building
muscle, right?

And it's TRUE...but here's what kills me...

It's not like your triceps are just kicking back after your dumbbell kickbacks, waiting for you to end their abuse BEFORE
they begin their recovery.

WHILE you workout, your body is ALREADY trying to manage the damage you're putting it through!

So why wait until the end of your workout to provide your muscles with the 'support' they need to grow?

=====================
Here's what to do...
=====================

Add some "Branched Chain Amino Acid" (BCAA) powder to your workout drink!

BCAA's are basically "broken down protein" so it's safe and rapidly consumed by your starving muscles.

That means that by consuming them DURING your workout, you'll basically "SHOTGUN" the nutrients you need into your muscles at a
time when they're screaming for help.

BCAA powder can be found in bulk powder form very inexpensively online.

The powder is relatively tasteless so you can even add it to plain water if you're brave or use a powdered drink mix.

Just add about 10 - 15 grams of BCAA powder to your workout drink and you'll see faster results!

This is actually just one of several "sneaky supplement tricks" that a friend of mine uses to master the use of supplements for
more muscle and less fat.

=====================
His biggest secret?
=====================

Teaching you how to make your OWN supplements!

www.FreeSupplementEbook.com ⇠ What they're keeping from you!

Look, I know you've already heard me mention this process before but the reason is, it's truly a freakin' "no brainer".

I'm sure you're as sick as I was, paying outrageous prices for name brand supplements that you "hope" are working.

Why pay so much just in hopes that your supplements will perform like the ad said it would?

Do you REALLY trust the supplement companies?

So why not KNOW (without a doubt) that you're getting the results you're looking for and save up to 98% on your supplements?

And no...that's NOT a typo! You really can save up to 98%!

You don’t need to be a laboratory scientist to do this...it’s actually amazingly simple if you know how!

Want to see just how simple it really is?

Here's a 4-step process you can use yourself to create your very own powerful supplement formulas...

www.FreeSupplementEbook.com ⇠ Free Supplement Tricks!

Once you read this report, you’ll never look at supplements the same way again...

...and you won’t have to go broke in your quest for more muscle and less fat!

You need to check it out!

Guys You have to check out this "love potion"

Bedroom Blaster Formula

Happy Valentine's Day!

In celebration, I thought I'd stray away from my usual stuff and talk to the "guys" about your... um... "bedroom abilities" a little bit here.

Hope this doesn't offend you, but the fact is a "guy's performance" (you know what I'm talking about) is actually very important to him.

I'm sure you have seen all of the TV advertisements, magazine articles, and internet offers offering men the ability to:
  * "enlarge your manhood" 
 * become a "powerhouse" in the bedroom 
  * buy "little blue pills" at discount prices

The fact is, a HUGE number of men lack confidence in their "ability to please"!

Whether it's "size"..."performance"..."longevity"...or even the ability to "get started", it's an embarrassing situation for many  men...

...and it can even be frustrating for their partners!

=======================  
But HELP has arrived... 
=======================

2 recent studies that may provide some relief for those of you who suffer from E.D...

...OR it may help those of you guys who DON'T have any "issues"  down there, to become a "SUPERMAN" with toe-curling performance!

I'm going to give you the entire "supplement recipe" right now  that was used in these studies...

...but if you're looking to take things to even the NEXT LEVEL, I  have an even BETTER formula waiting for you along with a *Free  Bonus*!

Let me explain...

First, these two SEPARATE studies took groups of men between the  ages of 25-45 who suffered from mild to moderate E.D. that wasn't  related to disease.

They then gave them a dose of 1.7 g of the amino acid L-Arginine  once a day.

After 30 days, 5% of the group were reporting "normal" function  in the land down-under.

Not much to sneeze at, right?

======================= 
But check THIS out... 
=======================

Researchers then added 40mg of the super antioxidant "Pycnogenol"  twice per day along with the L-Arginine.

After 30 days a full 80% were reporting normal erections...
without any side effects !

Adding a third dose of the Pycnogenol increased the success rate to 92.5%!

That's freaking AMAZING!

And in the SECOND study, 50 men were tested with the same combo...
and ALL of them (yes...100%) were back to "normal" after 30 days!

Even if you DON'T have E.D., this supplement combo can result in harder (even LARGER) "apparatus" and increased "performance" with  stronger "O's".

It's a FACT! (Believe me!)

Now both of these supplements are readily available online and you can use this right away.

======================= 
But I have an even BETTER "recipe" for you... 
=======================

A good friend of mine, Jeff Anderson, was interviewed by a noted radio"sexpert" on the topic of "performance" supplementation.

In this interview, Jeff discussed the entire process of what works and what DOESN'T work for men.

Basically, Jeff researched and developed a powerful natural supplement combination (he calls it his "Bedroom Blaster Formula"!LOL!) that will...

  *  Overcome mild to moderate ED problems! 
  *  Offer a cheaper, safe alternative to Viagara! 
  *  Increase the SIZE and FIRMNESS of your erektion! 
  *  Increase the INTENSITY of your orgazms!

Now, don't worry...I'm NOT going to sell you some bottle of supplements!

Jeff actually recommends making your OWN supplements and the recipe he laid out has ingredients that are easy to find and buy and they're guaranteed to make you a "superhero" in the sheets!

Don't believe me?

Here's a testimonial Jeff received from one "challenged" customer...

= = = = = = = = = = = = = = = = = = = = = = = = = = = =

Real Email From Charles:

     "Hey Jeff...I'm 72 years old and haven't had an erektion in over twelve years.

     Six weeks after I tried your 'Bedroom Blaster' formula and I woke up one morning with a weird feeling in my crotch.

     When I looked down to see what it was, IT WAS A FIRM, SOLID    EREKTION! It had been so long ago, I forgot what it looked like, let alone what it FELT like! Ha Ha

     Thanks Jeff...I'm back in business!"

= = = = = = = = = = = = = = = = = = = = = = = = = = = =

Now if this formula works so well for a 72 y.o. man "out of  business" for 12 years, what will it do for YOU?

Get the picture?

======================= 
Here's how to get YOUR copy of  the "Bedroom Blaster Formula"... 
=======================

Jeff is well known for being a real "nerd" when it comes to supplements.

He's spent years researching and developing his own "do-it-yourself" supplement recipes that anyone (yes, ANYONE!)  can make right at home with no special skills or equipment.

We're talking all kinds of supplements, like...

  *  Muscle-Builders 
  *  FatBurners 
  *  Hormone-Enhancers 
  *  Workout Formulas 
  *  Mass Gainers 
  *  And now even "performance" boosters like we just talked about!

He's created an entire STEP-BY-STEP GUIDE that shows you how to make your own supplements with ease.

And get this...

By using Jeff's personal formulas, you not only create BETTER PERFORMING supplements than you can buy at the store, but you'll save as much as 98% on the stuff you're currently buying!

Imagine getting BETTER RESULTS and saving 98% at the same time!

If you're used to taking supplements, that means that you could save hundreds (even thousands) over just the next few years!

He's put up a special website that details his process and it's located at:
Make Your own Supplements
 
========================================= 
And in celebration of VALENTINES DAY, Jeff is GIVING AWAY the entire interview + "Bedroom Blaster" formula for FREE! (An extra $34.95 value) 
=========================================

This is a real no-brainer if you use ANY supplements at all!

I mean, Jeff's "Make Your Own Supplements" program is already super-cheap (it's only 27 smackers!) and you'll save literally hundreds of dollars.

How many "programs" actually pay you back?

Go and see just how easy it is AND pick up the special  "performance" bonus while it's up for this Valentines Day 
special, ok?

Here's the link one last time:
Remember it is for this Week Only
Homemade Supplements

You'll thank me (and I'm guessing your partner will be "thanking" you too, eh

How to Save Big on all your Supplements

Hello, thanks for reading. Today I would like to share with you an easy way to save a couple bucks, or more, on your supplement supply.

 if you buy any supplements...

 including protein...

 you need to read this --- >>>  Two Steps to Supplement Savings
http://www.jasoncscs.info/blog/save-on-your-supplements

To your success,
Jason, CSCS

P.S. If you ever have any questions feel free to drop me a line, I am always happy to help out where I can.

Supplements Necessary to Gain Muscle

Supplements Proven to Help Gain Size and Mass

Supplements are necessary for the serious bodybuilder and weightlifter. Without the proper nutrition your body simply cannot grow. Even those who do not weight lift or strength train will find some supplements will definitely help and may be necessary.

When someone works out they are tearing and damaging their muscle fibres. In order for the body to grow and repair the body needs essential elements to make the process happen. If these needs are not met the lifter will burn out and not have the gains that they would expect or hope for.

Protein
Protein is the most important and primary supplement. You simply cannot be a serious lifter and expect to get bigger and stronger without it. This is basic knowledge for most but it cannot hurt to be listed for the beginners and a reminder for the rest. Protein is what rebuilds muscles after workouts.

A muscle is made of protein and needs a regular supply to maintain maximum performance. You can use either protein powder or meal replacement drinks with about 30 grams of protein within 10 minutes of completing your workout. For maintenance consume one gram of protein per pound of bodyweight daily. For growth purposes try for 1.5 - 2 grams of protein per pound of bodyweight. Make sure you divide your serving up or a full 24 hour day, that means getting up at night to get your protein in. You can only absorb approximately 35 grams of protein at one time. Drinks and bars that offer 50 – 60 grams of protein are a waste of time and money unless you make them into two servings. Whey protein is the best, if you can avoid soy.

L-glutamine
L-glutamine is the most abundant amino acid found in the muscle. Scientific studies have shown that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Because L-glutamine plays a very important role in protein metabolism, helps with cell volumization and helps replace glycogen, it appears to be a very important nutrient for body builders and powerlifters. It aids in recovery from workouts, in fact many European hospitals use L-glutamine to aid patients recovering from surgery. As a dietary supplement mix 5 grams of L-Glutamine in 250ml of water or your favourite beverage. Use 2 servings (10 grams) daily for best results.


Multi Vitamins
This is basic, yet sometimes overlooked. Vitamins are an important part of all diets for either active or inactive people.

Oils
Fish Oils & Flax Seed Oil are for general health like vitamins and should be taken on a regular basis. These oils are a great source for your Omega fatty acids. Essential fatty acids cannot be made by the body, therefore must be consumed from a food source like fish. Essential fatty acids decrease serum cholesterol and increase your good cholesterol HDL.

Make sure you get your copy of the free supplement Review Guide.

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Discover How to Boost Your Bodies Testosterone

Naturally Increase Your Testosterone

This also is the principal male hormone and an anabolic steroid. I'm sure you already know this, I thought I'd mention it anyway.

The benefits of testosterone:

1. has an anabolic effect - that is to say it affects the growth of muscle mass and strength in addition to increase bone density and strength
   
2. it also has an androgenic effect as well - helps develop the sex organs, deepens the voice, growth of facial hair
3. libido

as guys a testosterone level drops. This decrease in testosterone levels has effect on muscle mass and strength, and sexual functions. To help prevent this in keeper testosterone levels high but a few things you can do. I'm I say I'm giving away a free report on how to increase your testosterone naturally. Grab your copy today.

click on the link below to get your free e-book on how to naturally increase in testosterone

click here -- Naturally Increase in Testosterone Levels

Supplements to get bigger and Stronger

Looking for supplement answers such as what's the best supplement to but to get bigger and stronger?

I suggest you get your hands on your free soppy of the supplement review guide.

Just click the book below.

Supplement sales are big business and the supplement companies do not want you to know what little tricks they use to prevent you from getting bigger and stronger. If you are serious about building lean muscle mass I suggest you take a look at the supplement review guide. It comes with some informative videos too.



Click here Grab Your FREE Supplement Review Guide Now

Is 30 Grams of Protein the Limit

When it comes to building muscle, size and strength there are always opinions, myths and habits that get passed around and applied to everyone's strength and weight training. If you have tried to build muscle and get stronger in the gym there is no question that you has tried some protein supplement or at the bare minimum sought out some sort of protein to help your muscles grow. I am going to guess that you have heard that you are wasting your time if you ingest any more than 30 grams of the great muscle build protein at on one time.

Well I have Will Brink has put together this article to answer the question: Can The Body Digest More Than 30 Grams of Protein at One Time?

Enjoy

I also suggest you check out my fee supplement review guide:
Click for free supplement review guide

Many people think you eat some protein, it mixes with some acid or something, gets broken down into amino acids, gets taken up into the body, and everyone is happy.

I wish it were that simple. As with all foods, the breakdown of protein starts in the mouth with the simple chewing of food and the exposer to certain enzymes. In the stomach, food mixes with enzymes and other factors such as lipase, pepsin, intrinsic factor, and of course HCL (stomach acid).

It moves onto the small intestine and then the large intestine.The small intestine is considered the major anatomical site of food digestion and nutrient absorption and is made up of section such as the duodenum, jejunum, and the ileum. Pancreatic enzymes (chymotrypsin, trypsin, etc.), bile salts, gastrin, cholecystokinin, pepidases, as well as many others factors are released here.


The large intestine is composed of the ascending colon, transverse colon, descending colon, and the sigmoid colon, which all play a part in absorbing the nutrients we eat. Sound complicated? It is. Believe me, I am leaving out a great deal of information so you wont fall asleep reading my little column! Suffice it to say, digestion is a very complicated thing and there are many places along the chain of digestion that can both enhance and degrade a persons ability to absorb the foods we eat.

There is no reason to think that among this complicated process that there are not wide individual differences in a persons ability to digest and absorb protein. For some person who is inactive, elderly, and for what ever reason lives with compromised digestion, 30 grams of protein at one sitting might very well be too much for them to handle.

By the same token, assuming a 220lbs healthy athlete is unable to exceed 30 grams of protein in one sitting is neither proven by medical science or even logical in my view.

So what if the 30 gram rule turns out to be true? If we examine some of the more recent studies on the protein requirements of athletes done by researchers from both the United Sates and Canada, we come to some recommended protein intakes that far exceed the RDAs, some times by as much as 225%!

These researchers came to the conclusion that protein intakes for athletes should range from approximately 1.2 grams of protein per kilogram of body-weight for endurance athletes and up to 1.8g of protein per kg for strength training athletes. For a 200 pound bodybuilder-a strength training athlete-that would be approximately 164 grams of protein per day (most bodybuilders I know eat considerably more protein per day, but that's for another fight and another article...).

Assuming that 30 grams of protein is the most anyone can digest, absorb, and utilize, this person would have to split his intake into about five meals (164 divided by 30 = 5.47). So, given the advice by many people that 30 grams is all anyone can digest at a single sitting, it appears a person can achieve the goal of 30 grams of protein per meal even with the higher intakes recommended in the modern research (assuming they are willing or able to eat five meals per day).

However, if you happen to eat more than that per meal as a healthy athlete I don't think you have anything to worry about. I won't tell anyone. Me, I would suggest you stick to the one gram per pound of bodyweight rule, which often exceeds the research mentioned above.

For more info on muscle building supplements
get yourself a copy of the supplement review guide:
Click for free supplement review guide

Muscle Build Muscle & Burn Fat - Natural Hormone Enhancement Program

Build muscle & burn fat...WITHOUT PROTEIN?

A good friend of mine has this great muscle building program I thought I would share with you. He has added more information too really help you muscle growth explode so he is relaunching the package at an incredible deal. The package is valued at $197 but for a few days you can get it for only $47 and is backed by a 60 day 100% Money Back Guarantee! Take a look at what is included, I know you will be impressed.

Optimum Anabolics

http://tinyurl.com/TestosteroneEnhancement

Even though the program is based on increasing testosterone it is NOT just for bodybuilders. The topic of Testosterone Enhancement is of critical importance to men over the age of 40. The information Jeff has to share IS designed to build muscle while burning fat, so if weight loss is you goal this is right for you too.

What you are about to read may sound completely INSANE, but it is completely true and can be proven. There are no shortages of articles and posts telling you how much protein you need to build lean muscle mass. Well 95% of those articles may be false. Your body can actually GREATLY increase its muscle-building and fat-burning, even at the same time and in the ABSENCE of protein. There's an old research study, about 24 years ago that actually showed this fat burring muscle growth approach to be true.

Here is the secret:
- short cycles, limit the amount of protein you consume can actually SKYROCKET your body's natural anabolic hormone production.

Your body's natural anabolic hormone production includes the mas building hormones like TEST0STER0NE and GR0WTH H0RM0NE. In addition to building muscle mass they are powerful fat-melters. This was accomplished without steroids, side effects, or even supplements. And on average a 1000% increase was noticed.


Here's how it works...
The process is called "Natural Hormone Triggering". At precise stages of your weight training program, you initiate a cycle of PROTEIN DEPRIVATION where you consume only a minimal amount of protein. Now of course you would think that by not taking in any protein, your body wouldn't have the ability to actually grow any muscle, right? WRONG! You see, through simultaneous manipulation of 8 specific "Anabolic Factors", your muscles, not finding the protein "building blocks" it needs to build new tissue, will send a call to your pituitary gland. As a result, testosterone, IGF-1, and growth hormone production will skyrocket...shooting your muscle gains through the roof... ...while simultaneously blowtorching away body fat!

But there's a problem here...
Unfortunately, you can't just "stop taking protein" and expect your hormones to jump through the roof! Instead, you must use a very specific cycle inserted at a very specific point in your program and only in a very specific combination with the "8 Anabolic Factors"!
=> If your cycle is too long...it won't work!
=> If your cycle is too short...it won't work!
=> Too little protein...it won't work!
=> Too much protein...it won't work!
=> If you ignore ANY of the other 8 Anabolic Factors...

IT JUST WON'T WORK! Want to learn how YOU can take advantage of this intense training method?

Well my friend, Jeff Anderson, has actually RE-RELEASED his groundbreaking manual yesterday that walks you through the entire process STEP-BY-STEP.

His "Optimum Anabolics" program has been a best seller since 2002 when it was first released and it's even been used by PRO BODYBUILDERS as a "steroid-alternative"! (Yes...it's THAT powerful!)

Optimum Anabolics has now been revised in this special "2nd Edition" and includes the most cutting edge and up-to-date information to take your gains to the next level. You can see all of the details AND some incredible "before & after" pictures of his test subjects at:
<= Click To See "Optimum Anabolics"


=> But you have to HURRY! (I know you've heard this before, but...) Jeff is celebrating this week's re-launch with a special pricing deal AND bonus he said he's cooked up, but only for THIS WEEK. So DON'T sit on this one! Here's the link one more time where you can take advantage of this week's big release:

http://tinyurl.comTestosteroneEnhancement

Looking for More Energy in the Gym or Fat Loss Supplement

Best Fat Loss Supplement

Confused?

• which fat-loss supplement to use
• are fat burners energy drinks or pills worth my time and money
• what are the most effective natural fat burners
• how do fat burners actually burn fat
  
• are they safe
• do any of them even work
  

This clip is from an interview I did with Jeff Anderson, "the Muscle Nerd," authority on physique development, supplement and workout science has shared a few of his tips on fat-fighting and energy supplements. If you are considering muscle building or fat loss supplements I suggest you watch this video before you head to GNC or any other supplement center.

Click the link below for your
Free Supplement Review Guide

Listen as The Muscle Nerd shares some great info fat loss, energy supplement combination used for bodybuilding, weight training or weight loss. These supplements can be used by every fitness person who needs a boost. If you want to burn fat, get cut for the summer or bodybuilding show or have more energy for your workout you have to watch this clip. The best homemade supplement for fitness energy and fat loss.

You can get more great info in the
Free Supplement Review Guide

Warning - best supplements to use to get bigger and stronger

If you are looking for the best supplements to use to get bigger and stronger I suggest you take a look at this video and the other videos I have posted on the subject. The video is from an interview I did with "the muscle Nerd" Jeff Anderson. In this supplement video he explains 3 things that you need to be on the look out for when buying any supplement. It may be for muscle growth, or fat loss but they all have the same consumer precautions.

Let me know what you think of the video, or if you have any questions you would like the answers to - Just leave a comment below.

Click Here

to Get

your Free

Supplement

Review

Guide

Click Get your Free Supplement Review Guide

Supplement Companies - You will Not believe Their Tactics

Listen to this before you head out to GNC or any other supplement store to get your muscle building fat burning supplement.

You Better Read This Before you Buy Supplements

I just did an interview with the author of Homemade Supplement Secrets. It was a great interview and he tells you lots of great info that you need to know before waste your money buying supplements ant your local supplement store.

These are the questions covered during the interview:

• What scams should supplement purchasers be on the lookout for?
• In your opinion, what is the best muscle building supplement?
• Many of the supplements on the market meant to build muscle promise to boost testosterone. Do these supplements really work?
• In your opinion, what is the best fat burning supplement?
• What is the biggest secret that the supplement companies don’t want customers to know?
  

www.supplementsforpennies.com

Natural Bedroom blaster

Subject: WARNING ...this is a STRANGE (but POWERFUL) post!

Ok, I have to warn you... Most of you are going to find this email a bit STRANGE coming from me! Some of you may even be OFFENDED. But the fact is, for some of you, this could be the most important post you read all year.

Where do I begin? Ok... I'm sure you've seen the bazillion junky emails in your inbox and the new "infomercials" that are offering men products for..."enhancement"...cures for erektile dysfunction..."performance aids"...right? The fact is, reduced "performance" is a VERY serious concern for a LOT of guys out there! For men, feeling "small" or not being able to "perform" for a partner can destroy self-confidence and even lead to relationship problems. Unfortunately, most of these natural supplements don't work very well for these problems and end up just ripping people off. Well, I just got an email from a friend of mine, Jeff Anderson, that I thought you should be aware of.

Let me explain... Jeff (you may know him as the "Muscle Nerd") is an expert researcher in the area of SUPPLEMENTS. In fact, he put together a special program that actually teaches people how to stop wasting their money on expensive muscle-building, fat-burning, hormone-boosting supplements and actually make them YOURSELF to save as much as 98%. BTW, you can get one of the "recipes" and watch Jeff make it on video at: http://www.musclenerdfitness.com

Jeff has really outdone himself this time (in my opinion). Recently Jeff was interviewed by a noted "sex-pert" on the topic of "bedroom performance supplements". In that interview, he revealed 2 research studies using just 2 safe supplements that yielded a 92.5% success rate with mild to moderate ED. What's even better, is that even if you don't HAVE E.D., these supplements STILL work at making you a "superhero" in bed. They can actually increase "size", "O"-intensity, and firmness. Jeff then goes on to offer his PERSONALLY RESEARCHED RECIPE that he says works even BETTER than the one used in the study. And get this...a single dose of his "virtual viagara" is only $.36 (yes, that's 36 CENTS!).

Want to know what the formula is? Well, Jeff is actually GIVING AWAY both the recording AND his personal formulas at no additional cost. But there's a catch... It's ONLY available for those who purchase the entire "How To Make Your Own Supplements" program... ...and it's ONLY available THIS WEEK for a special Valentines promotion! Don't wait on this, ok? Here's another link to go and check it out (the details for his "Bedroom Blaster" promotion are at the bottom of the website): <= Click Enjoy your new found "skills"! ;-) P.S. - Oh yeah...I promised you a testimonial that Jeff sent, right? This is AWESOME... "Hey Jeff...I'm 72 years old and haven't had an erektion in over twelve years. Six weeks after I tried your 'Bedroom Blaster' formula and I woke up one morning with a weird feeling in my crotch. When I looked down to see what it was, IT WAS A FIRM, SOLID EREKTION! It had been so long ago, I forgot what it looked like, let alone what it FELT like! Thanks Jeff...I'm back in business!" If this formula can do THIS for someone who needed "help"...what will it do for YOU? Find out here

Weight Training Journal

EST Nutrition Methyl Mass

I am trying a new pre-workout supplement EST Nutrition Methyl Mass, it claims to be the most cutting-edge product the sports nutrition industry has ever seen. There are a number of benefits the product delivers:
- Ignite Cell Volumization and Nitric Oxide Production
- Balance Estrogen & has a Liver Cleansing Agent
- Sparks Mental Focus and Energy

I am doing lots of volume at the moment so it should be a good test. I will report back in a week or so to let you know how I have found it.

You can check it out for yourself EST Nutrition Methyl Mass

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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What creatine is

Creatine is an amino acid, like the building blocks that make up proteins. It’s present in many of the foods we eat, and is a naturally-occurring substance. It is not a drug, nor is it the dangerous substance the uninformed claim it is.

In fact, there is not one peer-reviewed study or laboratory test showing creatine is dangerous (unless you don’t take enough water with it—then it will crystallize, but so will vitamin C under the same conditions).

What creatine does

Creatine in the form of phosphocreatine (creatine phosphate) is an important store of energy in muscle cells. During intense exercise lasting around half a minute, phosphocreatine breaks down to creatine and phosphate, providing you with the primary source of energy, adenosine triphosphate (ATP). Output power drops as your cells deplete phosphocreatine, because the body cannot regenerate ATP fast enough to meet the demands of the exercise.

Hmm, you say. A bigger store of phosphocreatine in muscle should reduce the depletion. That’s right! Extra creatine in the muscle may also increase the rate of regeneration of phosphocreatine following repeated bursts of activity in training or in many sport competitions.

Creatine has another effect that is important to bodybuilders. Creatine pulls water into your muscles, adding volume to them. When the muscles are more full, they can contract harder--this means you have more strength for your workouts. Hefting more weight (safely) improves the rate of muscle gain and fat loss. Additionally, the extra water helps the cells rid themselves of waste (such as lactic acid), thus speeding up recovery.
Usage

As a dietary supplement, take 1 1/2 teaspoons (5 grams), mixed into juice or water, 4 times daily for 5 days (loading phase). Thereafter, take 1-1/2 teaspoons 1 to 2 times daily (maintenance dose). For individuals with bodyweights greater than 225 lbs., take 1-1/2 teaspoons 5 to 6 times daily for the loading dose and 2 times daily for the maintenance dose.
Slight caution

Water consumption is importantl, so drink plenty when using creatine. Athletes who engage in intense, regular exercise should consume at least 120 oz of water per day. Drink an additional 16 oz of water for every pound lost during exercise.
Value vs. cost

Creatine ranks near the top of all supplements for benefit. It’s cheaper than the sugar-laden “sports drinks” that do nothing for you. If you want to improve performance, take creatine. Combining it with HMB is a strategy many people are finding works well for them.

powerlifting bodybuilding weight training
powerlifting bodybuilding weight training blog
Increase your energy and encrease your lifts - Get your free sample of A.C.T. energy drink

l-Glutamine

l-Glutamine - Information for Bodybuilding and Powerlifting

L -Glutamine in my opinion is an essential supplement for weight training of any sort. Bodybuilders and powerlifters will not see the same results without this supplement.

L-Glutamine has no side effects, it does not make you bigger or even stronger. L-Glutamine will not provide the weight lifter with extra energy or help to burn fat. Even though it does not do any of the mentioned I believe that it is one of the most useful supplements for bodybuilders, powerlifters and serious weight trainers.

L-Glutamine is an amino acid, like protein and is needed throughout your body for optimal performance. It plays a principal role in protein metabolism, cell volumizing, and anti-catabolism and is the most abundant free amino acid in muscle tissue. In fact over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells providing over 30% of the nitrogen in the muscle cell.

Anti-catabolism may be the main reason for bodybuilders, powerlifters and serious weight trainers to consume L-Glutamine. Catabolism is the breaking down of muscle tissue, weightlifters work too hard for every pound so supplements that can help maintain lean muscle mass is welcome. The human body sometimes uses its own muscle for energy in addition to fat and carbohydrates. Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50% and can take up to 6 days to return to normal levels. L-Glutamine supplementation promotes a positive nitrogen balance and prevents the loss of muscle allowing a bodybuilder to maintain as much muscle as possible. This is one reason it is so important during a bodybuilders cutting phase.

Recent studies have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels by 400%.

This supplement will be most effective when taking about 10-15 grams total each day. Split your doses evenly between - first thing in the morning, before bed, and directly after a workout.

L-Glutamine is completely tasteless and odorless and can be mixed with anything including water.

L-Glutamine supplementation is so important, not necessarily to gain more muscle, but for the maintenance effects.

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