Bodybuilding Supplements Glossary: Page 2
Ipriflavone
Ipriflavone Bodybuilding Benefits:
Bigger, stronger, denser bones are highly advantageous, as bones provide the foundation for the development of muscle mass and power.
Ipriflavone Bodybuilding Dosage*: 400-800 mg per day.
Bodybuilding Rating: **
Explanation: One of the many flavonoids, ipriflavone, formally known as 7- isopropoxyisoslavone, is synthesized from the soy isoflavone daidzein. It has anabolic effects that are especially pronounced in bone.
Lycopene
Bodybuilding Rating:***
Categories: Antioxidant, Specialty.
Explanation: This is the most powerful of the carotenoid (pigmented yellow to deep red) antioxidants.
Bodybuilding Benefit:
Lycopene has been shown to be beneficial in prostate protection; it’s believed to have protective effects against prostate and mammary cancer.
Bodybuilding Dosage*
20-40 mg per day.
Magnesium
Magnesium Bodybuilding Benefits
This mineral is necessary for energy metabolism, protein and fat synthesis, neuro muscular transmission, ammonia scavenging and binding of calcium to bone. Magnesium aids in bone growth and is necessary for proper functioning of the nerves and muscles.
Magnesium Bodybuilding Dosage*
300-500 mg per day.
Category: Micronutrient.
Medium Chain Triglycerides (MCTs)
Bodybuilding Benefit
During low-carb diets, MCT’s the end of line can serve as an alternate fuel source to glucose. This may help keep insulin levels in check, and spare vital glucose for the brain.
Bodybuilding Dosage*
1-6 tablespoons per day.
Bodybuilding Rating:***
Categories: Recovery, Specialty.
Explanation: MCT’s are absorbed directly through the stomach, unlike longer chain fats. Working muscles can use MCT’s for energy once in the bloodstream; this direct method is more akin to glucose metabolism and fatty acid metabolism. As a result, MCT’s can be used as a relatively quick source of energy, sparing glycogen stores.
Melatonin
Bodybuilding Rating:***
Category: Specialty.
Explanation: Melatonin is a hormone, produced by the pineal gland, that regulates circadian rhythms. Melatonin helps induce sleep and acts as an anti-oxidant.
Bodybuilding Benefit
Heavy training phases can induce insomnia in some individuals, especially those using thermogenic supplements. Supplementing with melatonin can help alleviate these symptoms, allowing for rest and recovery.
Bodybuilding Dosage*
0.5-5 mg, taken at night.
Milk Protein
Bodybuilding Rating:*****
Category: Macro Nutrient.
Explanation: Milk protein consists of casein and whey, both of which are extracted from milk and used in protein supplements.
Bodybuilding Benefit
This is one of the best sources of protein. It has a smooth mouth feel and high new treated and biological value. Slower digestion and absorption make milk protein a high quality, bodybuilding protein source.
Bodybuilding Dosage*
30-50 g per day.
Multivitamin/Multimineral Pack
Bodybuilding Rating:*****
Category: Micronutrient.
Explanation: A multivitamin/nultimineral pack is one of the most crucial supplements for a bodybuilder to take. Muscle repair requires more than just protein; it also requires that adequate amounts of vitamins, minerals and trace elements be available. As with protein, stores of these precious biochemical tools can be depleted in many ways. Diets that are low in calories or variety, the constant pounding of day to day training, electrolyte losses from sweating, use of substances like caffeine and ephedrine, exposure to various chemicals and additives in food, and the environment.
Bodybuilding Benefit
A multivitamin/nultimineral pack helps ensure that you’re providing your body with all the micro nutrients you need. Bodybuilders get most of their nutrients from their diets, but a multipack can help prevent deficit. We recommend a packed that contains a full spectrum of vitamins and minerals, with an added emphasis on antioxidants
N-Acetyl Cysteine
Bodybuilding Rating:**
Category: Specialty.
Explanation: this supplement is a still stable form of the conditionally essential amino acid L. cysteine. Cysteine is a precursor for glutathione, an important antioxidant in the body. Cysteine also serves as a major sulfur source for many body components.
Bodybuilding Benefit
Glutathione is the most important and potent endogenous intracellular antioxidant. Enhancing levels of glutathione will help limit the damage of intense exercise and speed repair and recovery of muscle tissue.
Bodybuilding Dosage*
500- 1500 mg per day.
Phenylalanine
Bodybuilding Rating:**
Category: Specialty.
Explanation: This indispensable amino acid is used to enhance brain function. Phenylalanine is also used to relieve stress.
Bodybuilding Benefit
Phenylalanine can be used to offset the decline of neurotransmitter levels that may occur with chronic ephedrine intake.
Bodybuilding Dosage*
1-4 g per day
Pyruvate
Bodybuilding Rating:***
Categories: Energy Production, Fat Burning.
Explanation: Pyruvate is a key energy metabolite produced from carbohydrates and certain amino acids. It’s used by the body to convert fuel to energy.
Bodybuilding Benefit
Pyruvate can be at increased energy, assist in burning fat as fuel and has anticatabolic effects, meaning it can help you recover from the stress of training.
Bodybuilding Dosage
6-20 g per day.
Ribose
Bodybuilding Rating:**
Category: Recovery.
Explanation: Ribose is a special sugar made by the body and used for many different tasks. It’s an integral part of DNA and RNA, and a major component in the same energy pathway used by creatine, albeit at different points. Future research should help clarify ribose’s bodybuilding benefits.
Bodybuilding Benefit
Ribose may be depleted from muscles, under certain conditions. If that happens, exercise recovery and subsequent performance may be blunted. Therefore, it is believed, although not yet proved, that replaced in through a dietary supplement may promote recovery and performance.
Bodybuilding Dosage*
2-30 g per day
SAM e (S Adenosyl-L-Methionine)
Bodybuilding Rating:***
Saw Palmetto
Bodybuilding Rating:***
Category: Specialty.
Explanation: extracts of this plant may help reduce conversion of testosterone to its last anabolic and more and organic chemical relative, DHT (dihydro testosterone).
Bodybuilding Benefit
Any supplement that can maximize the efficiency and efficacy of testosterone levels could be beneficial. Saw palmetto has been studied as an aid to minimizing hair loss and protecting the prostate gland.
Bodybuilding Dosage*
Follow label directions
Selenium
Bodybuilding Rating:***
Categories: Anti-Oxidant, Specialty.
Explanation: This trace mineral is a key component to glutathione peroxidase-a major cellular antioxidant. It’s involved in thyroid hormone metabolism.
Bodybuilding Benefit
Selenium limits damage to muscle and other tissues and helps speed recovery.
Bodybuilding Dosage*
50-200 µg per day.
Soy Protein
Bodybuilding Rating:***
Category: Macronutrient.
Explanation: Soy is an excellent vegetable source of protein for women and aging athletes. Its isoflavone content, may provide many health benefits, including helping to prevent some forms of cancer.
Bodybuilding Benefit
As good as it is, other protein sources provide bodybuilders with a better amino acid profile for muscle building.
Bodybuilding Dosage*
30-50 g per day.
St. John’s Wort
Bodybuilding Rating:*
Category: Specialty
Explanation: St. John’s wort is a plant used to relieve mild depressive symptoms, sleep disorder and anxiety. In large doses, it can make this game and eyes sensitive to light.
Bodybuilding Benefit
It can help regulate sleeping patterns. For those who suffer training induced sleep deprivation.
Dosage*: Follow label directions.
Taurine
Bodybuilding Rating:***
Categories: Recovery, Specialty.
Explanation: Taurine is an amino acid that is found in high levels in muscles. Taurine interacts with magnesium and scavenge his free radicals.
Bodybuilding Benefit
The body uses taurine for bile salt production and to protect intramuscular membrane surfaces from free radical damage. Taurine also participates in intramuscular regulation of calcium.
Bodybuilding Dosage*
1-5 g per day.
Theanine
Bodybuilding Rating:****
Categories: Recovery, Specialty
Explanation: Theanine is an amino acid found in green tea. Research indicates theanine is responsible for the relaxing effects of green tea.
Bodybuilding Benefit
Theanine is beneficial for enhancing relaxation, helping to allow for maximum recovery. Although it aides relaxation and may help some people at bedtime, it is not a sleep remedy.
Bodybuilding Dosage*
200-3000 mg per day, usually taken before bed or after training; higher dosages appear to be more ineffective.
Tribulus Terrestris
Bodybuilding Rating:***
Tyrosine.
Bodybuilding Rating:***
Categories: Recovery, Specialty.
Explanation: Tyrosine is a conditionally essential amino acid that can elevate mood. It is a precursor of the neurotransmitters dopamine, norepinephrine and epinephrine.
Bodybuilding Benefit
After a hard day in the game, tyrosine can help you get your brain firing on all cylinders, as well as replenish stores of neurotransmitters lost during ephedrine use.
Bodybuilding Dosage*
1-4 g per day.
Vanadium
Bodybuilding Rating:*
Category: Specialty.
Explanation: Vanadyl sulfate and BMOV are the safest forms of vanadium supplements. Vanadium helps you attain more muscle and in hate fat storage by controlling the release of insulin; it also helps optimize glycogen storage to yield more energy.
Bodybuilding Benefit
Vanadium may prevent carbohydrates from being converted to stored body fat. The supplement may help pump, the carbs into muscle cells instead. Health risks with high dosage must be considered when choosing vanadium.
Bodybuilding Dosage*
1-5 mg per day
Vitamin C (ascorbic acid).
Bodybuilding Rating:****
Categories: Antioxidant, Micronutrient, Recovery
Explanation: A powerful antioxidant that is involved in the synthesis of hormones, amino acids and collagen, vitamin C, strengthens capillaries and other blood vessels and plays an important role in healing injuries. It
also protects immune system cells from damage and allows them to work more efficiently.
Bodybuilding Benefit
The body cannot store vitamin C, so it must be frequently supplemented. Multivitamins contain vitamin C, but additional supplementation will in sure you don’t have a deficit.
Bodybuilding Dosage*
1000-5000 mg per day
Vitamin E (D-Alpha Tocopherol).
Bodybuilding Rating:****
Categories: Antioxidant, Micronutrient, Recovery.
Explanation: This antioxidant is especially protective of polyunsaturated fat and body tissues. Vitamin E acts as a preservative that prevents many substances, such as vitamin A, from destructive breakdown by
oxidation in the body. Vitamin E also prolongs the life of red blood cells and is necessary for the proper use of oxygen by the muscles.
Bodybuilding Benefit: many bodybuilders choose the supplement with vitamin E on top of a multivitamin to help promote recovery.
Bodybuilding Dosage*
400-800 IU per day.
Whey Protein
Bodybuilding Rating:*****
Willow Bark
Bodybuilding Rating:**
Category: Fat Burning.
Explanation: White willow bark is a source of salicin, which is a pro drug to salicylic acid, a chemical relative of aspirin. Primarily, the effects of willow bark, are mild analgesis (pain inhibition) and mild antipyresis
(increased blood flow to the skin and greater heat loss).
Bodybuilding Benefit
Willow bark potentiates effects of thermogenesis through inhibition of prostaglandin synthesis.
Bodybuilding Dosage*
60-120 mg total salicin per day.
Yohimbine
Bodybuilding Rating:***
Category: Energy Production.
Explanation: Yohimbe bark extracts are a source of yohimbine, and alpha-2 and serotonin antagonist having central nervous system (CNS) and peripheral effects. It’s CNS effects include anti-diuresis and
general excitation, including elevations of blood pressure, heart rate, increased motor activity, irritability and tremor.
Bodybuilding Benefit
In small doses, yohimbine potentiates stimulating and thermogenetic effects of ephedrine and caffeine.
Bodybuilding Dosage*
1-2 mg several times per day or in timed release form once per day, in conjunction with ephedrine and caffeine; higher doses may be required for efficacy when utilized in a program not containing rejects.
Zinc
Bodybuilding Rating:***
Category: Micronutrient.
Explanation: zinc works as a factor in energy metabolism, amino acid synthesis and protein synthesis. Zinc is important for sexual development.
Bodybuilding Benefit
Zinc is an antioxidant, and it is essential for growth and tissue repair.
Bodybuilding Dosage*
15 mg per day.
ZMA (zinc and magnesium formulation)
Bodybuilding Rating:****
Flex Magazine
*Dosages are only general recommendations. Always check with your Physician and product label before taking any supplement or medication.