Category: Supplementation

Creatine HCL

Creatine hydrochloride is a form of creatine with many claims about its improved absorption and overall efficacy compared to creatine monohydrate. However, these claims are based on speculation and have not been tested to verify their authenticity. At this moment, no evidence exists to suggest that creatine hydrochloride is more effective than creatine monohydrate. Source: […]

ZMA

ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6. Some individuals will find it most useful […]

Beetroot

Beetroot is a common addition to many pre-workout blends as it has been shown to increase nitric oxide production which can enhance blood flow and pumps. This can also benefit endurance performance, but likely won’t have any immediate effect on strength or size gains. There are several ways to take beetroot to get the optimal […]

Vitamin D

Extra vitamin intake hasn’t always been shown to be important for athletes or bodybuilders except in the case of Vitamin D. This vitamin has been shown to slightly improve testosterone production and may improve recovery from exercise and increase muscle strength. 3000-5000 IU per day appears to be the optimal dose for receiving positive benefits. […]

Vitamin C

Vitamin C is a popular antioxidant and immune system booster. Its antioxidant properties, however, make it unsuitable for ingestion around a workout. Antioxidants can reduce oxidative stress that accumulates during exercise. Oxidative stress may act as a growth signal, so reducing the amount can impair gains. Take your Vitamin C dosage at least 4-hours away […]

Tribulus Terrestris

Here’s a supplement that I don’t recommend – Tribulus Terrestris. Tribulus has been long thought to increase testosterone which would, in theory, improve gains. However, several human studies have shown that not to be the case – Tribulus has no effect on testosterone or gains. Save your money and buy more food. Food will have […]

Taurine

The amino sulfonic acid, taurine, is one of the most abundant chemicals in the body. Taurine has been shown to act as an antioxidant and can improve endurance performance and increase repetitions to failure during strength training. However, antioxidants have been shown to impair muscle growth, so bodybuilders may not want to take taurine. Endurance […]

Sodium

Athletes and bodybuilders require a much higher intake of sodium than sedentary individuals as sodium is the main mineral lost through sweat. A hard workout can easily cause 1-2 grams of sodium to be lost through sweat. How do you replenish sodium? Table salt is the best way, as sodium makes up about 40% of […]

Resveratrol

Resveratrol is produced by grapes and is found in red wine – this is why red wine has been associated with health benefits. You can also take resveratrol in supplement form which has many health benefits! Shoot for 20mg/day and stay away from higher doses as they can negatively impact heart health. Resveratrol probably won’t […]

Melatonin

Melatonin is a popular supplement that many use to improve sleep. While melatonin has not been shown to directly improve sleep quality, melatonin can decrease the amount of time it takes to fall asleep and can decrease body temperature – both of which are important for increasing sleep time. Not all will respond to melatonin, […]

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