TOP TEN PERFORMANCE SUPPLEMENTS
- Bioactive Peptides (BIO-GRO ISatori)
- Recommended dose: 3 - 4.5 grams twice daily
- Results: Increased lean mass, increased strength, and improved recovery via increased signaling and receptor activation for protein synthesis.
- HMB free acid form (Clear Muscle MuscleTech)/Leucine/BCAAs
- Recommended HMB dose: 3 grams daily (One dose directly before workout)
- Recommended Leucine/BCAA dose: 15 grams daily (One dose during workout)
- Results: Increased muscle mass and improved recovery via increased initiation of protein synthesis via mTOR and inhibition of catabolic pathways. Increases strength and training adaptation. Gain of up to 12 lbs of lean mass and strength gains of up to 170 lbs (combination of bench, squat, and deadlift) at 12 weeks (HMB).
- Beta-alanine (Carnosine)
- Recommended dose: 3-6 grams daily
- Take 30 minutes before workout
- Results: Improved muscle function and endurance via increased synthesis of carnosine which buffers lactic acid build up and increases threshold to muscle fatigue. Muscle carnosine levels increase by 59% at 4 weeks and 80% at 10 weeks.
- Creatine (Monohydrate of Kre-alkalyn)
- Recommended dose: 5-10 grams daily
- Take post workout
- Results: Increased strength, power, muscle torque, and 1 rep max via improved ATP recycling in the muscle tissue. May combine with ATP (Peak ATP) products for greater results.
- Whey Protein
- Recommended dose: 1-2 grams/lb of body weight daily
- Take one dose post workout
- Results: Increased lean mass, improved recovery and performance via increased supply of amino acids for protein synthesis.
- DAA (D-aspartic Acid)
- Recommended dose: 3 grams daily
- Take before workout
- Cycle 2 weeks on 2 weeks off to reduce enzymatic breakdown of DAA via d-aspartic oxidase.
- Combine with aromatase inhibitors and other testosterone boosters such as Tongkat Ali and Acacetin for greater effect.
- L-Glutamine (Sustanine or TAG)
- Recommended dose: 15 grams daily
- Take one dose post workout
- Use Sustanine (L-alanine-L-glutamine) or TAG (trans-alanyl-glutamine) for improved delivery to muscle tissue.
- Results: Improved recovery, increased protein synthesis and glycogen recovery. Also improves immune function and intestinal health
- Fish Oil (DHA and EPA)
- Recommended dose: 1 gram per 50 lbs of body weight
- Take in 2 divided doses
- Results: Improved joint health and lubrication, decreased inflammation through out the body, decreased triglycerides, improved fatty acid and omega balance in the body, liver cleansing effects.
- Vitamins/Minerals/Antioxidants
- Recommended Antioxidants: NAC (n-acetyl cysteine), Alpha Lipoic Acid, Acai, Astaxanthin, CoQ10, Quercetin, Resveratrol, Lutein, Lycopene, Vitamin C, Vitamin A, Vitamin E.
- Recommended Minerals: Look for supplements containing all trace minerals and chelated formulation for improved absorption.
- Recommended Vitamins: Fat soluble vitamins A,D,E,K and high levels of B vitamins.
- Try to consume via diet (berries and greens have higher levels) and supplement for greater effects.
- Results: Improved energy levels, immune function, liver cleansing, free radical elimination, and overall bodily functions and health. Minerals with help to decrease cramping and improve overall electrolyte balance and hydration.
- Water
- Recommended intake: 0.5 oz per lb of body weight
- Hydration is essential for electrolyte balance, nutrient delivery, metabolic reactions, and fat metabolism. It also helps improve cleansing effects in the body and improve clearance of waste via the kidneys.
