Tuesday, 17 June 2014

Let’s talk about supplements!
Now, if you’re not active person don’t read it; but if you do enjoy moving your ass and get the results you want, then keep reading.
As you know there are some bad supplements out there… aka…fat burner and testosterone; the type of supplements which can kill you or make you grow a penis… It happened to a poor girl from England;  she was doing bodybuilding and took it a little bit too far and now she has a penis…
The truth is that we do not know the long term damage those things do, besides the fast damage to the liver and the change in the hormones that affect hair growth and any baby you want to have.
I’m not going to talk about too much because I don’t want to give you ideas; some of you might try to be a smart ass and I don’t want to take responsibility for it.
As a general rule I believe that you shouldn’t take supplements if you can get them from food. However, if you’re a gym rat you can’t always get enough for your needs from food and this is when you need to start taking supplements. Supplements can’t beat laziness… meaning – they won’t do your work for you. This post is for people who are active.
Fish oil
Benefits: protects against air pollution, reduces joint pains, reduces signs of ageing,  improves fat burning, boosts brain power and memory, helps to gain lean body mass and improves bone health.
Food source: salmon is the best fish for that but any kind of fish is good.
Now, I’m usually against taking iron supplement because you need such a small amount of it and it’s so easy to get it from food, that it’s stupid to pay for this supplement. However, like I said before, when you exercise a lot your body needs more. Gaining muscles is hard work and being a gym rat is all about pushing yourself.
Benefits:   helps with haemoglobin formation, oxygen carrying and muscle functions, prompts fat loss and, just like any good mineral, helps to absorb other minerals - like calcium.
Food source: meat, eggs, soy, green leafy veggies, broccoli and bean…
Vitamins b’s:
WARNING!!! Your pee might turn shinning yellow
Benefits: energy. (There are more benefits but you’re taking it for this reason)
Food source: meat

Also known as Branched-chain amino acid.

The BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and for 40% of the preformed amino acids required by mammals.

In the past it had been used as treatment for burn victims; now it is being used as  a tool to help us get shredded.

The science behind amino acid is very boring…I’ll shorten it out for you:
Dieting is catabolic, which means it can lead to muscle breakdown, for several reasons. The leaner a body gets, the more likely it is to lose muscle mass as the body tries harder and harder to hold onto its body fat stores. In doing so, the body will turn to the muscles in order to satisfy its energy needs. Bad news for anyone interested in a hard body.
On the molecular level, muscle loss occurs because the body increases protein breakdown (catabolism) in order to liberate muscle amino acids for fuel. If this isn't bad enough, muscle loss is compounded by the fact that levels of protein synthesis will also decrease due to reduced energy intake.

 Makes sense? Not really; but is good for your muscles. I don’t take it every day. Only when I do my strength training and during it.

I won’t overdo it because when it comes to amino acid the science is only in the beginning…we don’t know what we don’t know but we do know we need it…

now there so many supplement out there but I don’t use them so I can’t share the benefits with you. However, I promise that if I try something new you’ll be the first to know :)

Research and writing by Dana Gat ©2014


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