GLUCOSAMINE FOR JOINT HEALTH

423-GLUCOSAMINE FOR JOINT HEALTH One of the few disadvantages to regular weight training is that it may play havoc on the joints over time. Veterinarians regularly prescribe glucosamine to animals to help treat and ward off arthritis and other joint problems. If you plan on lifting some serious iron for decades to come, try taking a glucosamine supplement.

POST WORKOUTDRINK

422. POST WORKOUT DRINK To help rebuild muscle, boost your immunity system, and recharge your energy reserves, try blending 25 to 30 grams of whey protein, 5 grams of creatine, 5 grams of glutamine, and a handful of fresh strawberries into a super post-workout drink.

THE JAVA BOOST

421-THE JAVA BOOST The next time you hit the gym, take a close look at people as they come through the door. Odds are at least 25 percent of them will have a cup of coffee in hand. Coffee is one of the cheapest and most effective performance- enhancing drugs. Being a mild stimulant, coffee (actually the caffeine it contains) will give you that extra boost needed to get you through another grueling workout.

INSULIN MIMIKERS NOT JUST FOR DIABETICS

420. INSULIN MIMICKERS - NOT JUST FOR DIABETICS As soon as medical science makes a discovery that has performance-boosting implications, athletes immediately update their shopping lists. Insulin mimickers are substances that either increase the sensitivity of insulin or act like the hormone. Insulin not only transports sugar through the bloodstream but also such substances as creatine and amino acids. In this respect insulin can be considered an anabolic hormone. The most popular insulin mimickers are vanadyl sulfate, chromium picolinate, alpha-lipoic acid, and Momordica charantia (also known as bitter melon). As all are fairly cheap, relatively safe, and anecdotally reported to have some merits, we suggest taking one or more with your protein or creatine supplements.

TRIBULUS TERRESTRIS - THE SAFE WAY TO BOOST TESTOSTERONE

417. TRIBULUS TERRESTRIS - THE SAFE WAY TO BOOST TESTOSTERONE? Sooner or later many readers will toss around the idea of taking anabolic steroids or other testosterone derivatives. We recommend against this. Not only are there health risks, but steroids are now illegal in most states. Before jumping on the pharmacological bandwagon, give tribulus terrestris a try. Tribulus is an herb that is believed to increase testosterone levels by stimulating the pituitary gland to release leutinizing hormone (LH). LH in turn stimulates the testes to produce testosterone. The recommended daily dose of tribulus is 500 to 750 mg.

MORE FAT LOSS WITH CLA

416. MORE FAT LOSS WITH CLA - CONJUGATED LINOLEIC ACID Like MCT oils, CLA promotes the loss of stored body fat. The exact mechanism is unknown but it is believed that CLA tricks the body into "thinking" it has more fat than it needs and so is less likely to hold onto fat stores. In addition, many biochemists believe that CLA may indirectly promote fat burning by increasing lean muscle mass. The more lean muscle mass carried by the body the higher the person's metabolism (one of the primary reasons women are encouraged to train with weights). To get the 2 to 4 grams of CLA recommended by biochemists, supplement your diet with flax and fish oils.

FORGET THE APPLE - TRY ZINC!

414. FORGET THE APPLE - TRY ZINC1 An apple a day may keep the doctor away but zinc may cure your cold. Studies have shown that those people who take lozenges containing zinc had a significant reduction in their cold symptoms. For best results try dissolving one zinc-containing lozenge every two hours.

MEAL REPLACEMENT POWDERS

.10. MEAL REPLACEMENT POWDERS Meal replacement powders (MRPs) are an excellent way to obtain healthy nutrients quickly and easily. While they won't replace a regular meal of food, they have the advantages of being lower in calories and easy to prepare. If you're stuck for time or trying to cut back on calories, try to make one of your meals an MRP.

DONT MEGADOSE ON SUPPLEMENTS

408. DONTMEGADOSE ON SUPPLEMENTS Because they are relatively cheap and promoted to cure just about every disease out there, many people take mega doses of supplements. This is not advised. Some vitamins and minerals are toxic in high doses. Likewise large amounts of creatine and protein may cause diarrhea and other digestive problems.

CREATINE AND CAFFEINE KEEP THEM SEPARATE

407. CREATINE AND CAFFEINE - KEEP THEM SEPARATE? A number of recent studies suggest that high doses of caffeine may interfere with creatine absorption. Taking creatine with one cup of coffee is probably no big deal but if you like to pop a couple of caffeine tablets (or a couple cups of coffee) before a workout, it probably makes sense to take your creatine a few hours later.

TEMPERATURE DEPENDENT

406. TEMPERATURE DEPENDENT Creatine is one of those supplements that seems to be dependent on the temperature of the mixing medium, lf the liquid is too hot you may destroy some of the creatine. Conversely, cold liquid prevents proper mixing. For best dissolving results, try using lukewarm liquid. Granted warm juice is not that appealing, but you'll have the satisfaction of knowing you've maximized your creatine absorption.

POWDER VERSUS LIQUID

405. POWDER VERSUS LIQUID As the first-generation creatine supplements came in powdered form and had to be mixed, a few enterprising supplement manufacturers jumped the gun and started marketing creatine in liquid form. There are a few problems with this. For starters creatine is not stable in liquid form. Also, despite claims to the contrary, no one is sure how effective these liquid creatine supplements are. Another factor is price. It costs more money to manufacture liquid creatine and this extra production cost gets passed on to you, the consumer. Our advice is to stick with tried-and-true powdered creatine.

CREATINE BODYBUILDINGS NUMBER ONE SSUPPLEMENT

403. CREATINE - BODYBUILDING S NUMBER ONE SUPPLEMENT Creatine first broke onto the bodybuilding scene in the early '90s and has quickly leaped to the top of the supplement charts. Creatine increases muscle power by serving as a short-term energy source. When adenosine triphosphate, ATP/ breaks down into adenosine diphosphate, ADP, and a single phosphate group, creatine can regenerate ATP by donating a high-energy phosphate group. The result is more energy available for contracting muscles. Start by taking 15 to 20 grams of creatine per day for 5 to 7 days, and then cut back to 3 to 5 grams per day.

FAT FOR FAT LOSS

402- FAT FOR FAT LOSS It may seem contradictory but one of the best supplements for losing body fat is medium chain triglycerides or MCTs. MCTs work by speeding up the metabolism, causing bodyfat to be consumed faster. Many biochemists say MCTs are oils that act like carbohydrates. It seems one of the byproducts of MCTs are ketones, which the body can use as an energy source. Start off by taking half a tablespoon per meal for the first week and then slowly increase the dosage to 1 to 2 tablespoons.

FAT FOR FAT LOSS

402- FAT FOR FAT LOSS It may seem contradictory but one of the best supplements for losing body fat is medium chain triglycerides or MCTs. MCTs work by speeding up the metabolism, causing bodyfat to be consumed faster. Many biochemists say MCTs are oils that act like carbohydrates. It seems one of the byproducts of MCTs are ketones, which the body can use as an energy source. Start off by taking half a tablespoon per meal for the first week and then slowly increase the dosage to 1 to 2 tablespoons.

BEWARE OF SOY PROTEIN

3 9 9. BEWARE OF SOY PROTEIN .-soy protein has made a comeback in recent years because of some studies that suggest it can lower -ne risk of certain cancers. Unfortunately soy can also elevate estrogen levels. This is not a problem :or females, but for a hard-training male bodybuilder, elevated levels of a female hormone is not a desirable quality. Given that soy protein mixes poorly and has been known to cause gas, we suggest you avoid soy protein.

WHEY IS WAY BETTER

398. WHEY IS WAY BETTER There are three primary types of protein supplements, soy, milk and egg, and whey. Soy is derived from plant sources and is an incomplete protein. This means it doesn't contain the full compliment of amino acids. Milk and egg protein is complete but you'll need a blender to mix it. Whey is derived from milk and is the purist form of protein. You can mix it with a spoon
and it doesn't cause the digestive problems that often accompany milk and egg proteins. Besides being the best source of protein for building muscle, whey protein helps boost the immunity system.

THE NUTRIENT WINDOW

397. THE NUTRIENT WINDOW One of the most common questions received at the Muf.r.lf:M^rj Inu^rnational head offices is: "When should I take my supplements?" Generally speaking the body is begging for nutrients during the hour immediately following your workout more than any other time. Have your creatine or whey protein shake already pre-mixed. This makes it very convenient to get your nutrients on the drive home or in the gym's lounge area.

CYCLING FOR MAXIMUM BENEFIT

396- CYCLING FOR MAXIMUM BENEFIiT The late Vince Gironda said the best way to maximize the benefits of supplements was to cycle the product in question. The body adapts to taking the same substances for long periods of time, resulting in reduced effects. Try taking your supplements for six to eight weeks and then taking two to three weeks off.

CHECK OUT THE STUDIES

394- CHECK OUT THE STUDIES' Just because a supplement company claims they have studies that prove their product is effective doesn't mean everything is cut and dried and above board. Check out the studies for yourself. If the studies are legitimate they will be published in the trade scientific journals. Even then, hold a degree of skepticism. Find out who funded the study. In many cases the manufacturer is the one funding the money for the lab. The researchers often feel obligated to creatively select the data to show the product in the most positive light.