Supplements: are defined as something that completes or enhances something else when added to it and include vitamins, minerals, fiber and amino acids.  In the world of fitness; supplements are commonly used by those involved in bodybuilding and athletics. These supplements may be used to replace meals, enhance weight gain, promote weight loss or improve athletic performance. Among the most widely used are vitamins, protein  powders, branched-chain amino acids (BCAA), meal replacement products, creatine, and weight loss products. I do not believe in the use of many of the thousands of supplements out there. I absolutely would never recommend any supplements for weight loss! The only supplements that I take are: BCAA’s, fish oil, vitamin D, creatine, daily multi-vitamin, and protein powder – that is it!!

Amino Acids: Amino acids are the building blocks of proteins. Twenty percent of the human body is made up of protein. Protein plays a crucial role in almost all biological processes. Amino acids play a key role in the transport and storage of nutrients, affect the function of organs, glands, tendons and arties and they are essential for healing and repairing tissue (MUSCLE). There are 20 amino acids. Humans can produce 10 and the others must be supplied by either food or supplements. The 10 that humans can produce are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. The essential amino acids (ones that we do NOT produce and are required by diet or supplements) are arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Failure to obtain enough of even 1 of the 10 essential amino acids, could result in degradation of the body’s proteins—muscle and so forth. Unlike fat and starch, the human body does not store excess amino acids for later use—the amino acids must be in the food every day.

BCAA’s : Branched chain amino acids are very popular with athletes who are searching for ways to increase lean mass and performance. The branched chain amino acids are Valine, Leucine, and Iso-leucine. BCAA’s reduce muscle fatigue, speed recovery, decrease the loss of other amino acids from muscle during exercise and help the body absorb protein.. BCAA’s are rapidly depleted from the muscle when training. Taking BCAA’s before and/or during a work out will increase performance and delay fatigue. Taking BCAA’s immediately after will lower cortisol levels and replace BCAA levels in the muscles faster. I take 5g pre and post workout.

Creatine: It used to enhance high-intensity exercise performance. It is a nitrogenous organic acid produced in the liver that helps supply energy to cells all over the body – particularly muscle cells. It is made out of three amino acids: L-arginine, glycine, and L-methionine. Creatine is transported through the blood by an active transport system, it is then used by muscles that have high energy demands, such as the brain and skeletal muscle. In fact, around 95 percent of creatine in the human body is stored in skeletal muscle. I take 5g pre workout. Below is a great article on the different types of creatine – I use MONO.

Protein Powder: Is a supplement manufacturers create from high-quality sources, such as milk, soy or eggs. They contain all the essential amino acids, which are those that your body cannot make and therefore you must include in your diet. I like to drink a protein shake after intense work outs (leg days) to help with my recovery! I also use protein powders to cook and bake with to increase protein servings.  I prefer powders that are strictly protein and contain no fat or carbs.

Whey Protein Powders: They are milk based and contain high levels of branched-chain amino acids. These powders are great for helping to build muscle, prevent muscle breakdown and assist in post-exercise recovery.

Casein Protein Powders: These powders are also milk based and supply your body with a slow-digesting form of protein, which ensures your cells receive a steady supply of this nutrient. These are ideal before bed to help supply the body during sleep or longer periods of time.

Visit to order your supplements.  I support their vision of HONEST SUPPLEMENTS FOR HONEST MUSCLE.  They do not sell any of the unnecessary supplements, only the ones that I honestly use and need.  They focus on making what they do sell the BEST!

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