Tag Archives: Supplements

The Best Supplements


Many people want to take the best weight lifting supplements daily, but some are not taking the best supplements. Health experts say that a good supplement is one that has the most health benefits and the least risks. One thing that a person should remember about taking any supplement is that it is not a substitute for a good diet. If a person wants to reap all of the health benefits of a supplement, he or she should eat a healthy diet along with it. Three supplements that have numerous health benefits are fish oil, magnesium and biotin.

The Best Supplements – Fish Oil

Fish oil is definitely one of the best supplements because it contains Omega 3 Fatty acids, which have numerous health benefits. Omega 3 Fatty acids can help lower the risk of heart disease by as much as 50%. They also help keep the blood pressure and cholesterol at a healthy level because it cleans the arteries. There is even evidence that suggests that Omega 3 Fatty acids may reduce the risk of developing certain cancers. Additionally, they are also good for keeping the skin and hair healthy.

Magnesium Supplements

Magnesium is another supplement that has many health benefits. Studies have shown that many people are deficient in this mineral and that can lead to many other health problems. Magnesium can help prevent diabetes because it keeps blood sugar at a healthy level. It is also is great for the heart because it helps it contract better and keep it beating at a normal rhythm. In fact, many physicians suggest that people with abnormal heart rhythms take a magnesium supplement. Magnesium also helps reduce the chance of blood clots forming and lowers cholesterol.

Many individuals take a biotin supplement because it promotes healthy skin and helps the hair and nails grow. However, there are many other health benefits that can be reaped from taking biotin. Biotin is needed for cell growth and metabolism. It also helps maintain a healthy blood sugar level. Taking biotin may also help those who already have diabetes control their blood sugars better and prevent a condition called diabetic neuropathy, which causes tingling and burning in the hands and feet.Biotin is another one of the best supplements that a person can take.

Natural Menstrual Supplements

Menstrual symptoms may be fodder for comedian’s jokes, but to those who deal with cramping, discomfort, mood swings and bloating every month, it is no laughing matter. The Office of Women’s Health of the National Institutes of Health estimates that three of every four women suffer some menstrual symptoms every month. One in every six suffers symptoms so severe that it interferes with their daily lives. Doctors have prescribed everything from ibuprofen to hormones to meditation to lithium to help relieve these symptoms, but for many women, relief is as simple as taking a multivitamin with menstrual supplements.

While few vitamin products actually bill themselves as ‘menstrual vitamins‘, there are several nutritional supplements that can help prevent or relieve the symptoms of premenstrual syndrome. The most helpful menstrual supplements include:

Magnesium and vitamin B6 (pyroxidine) which help promote hormone production. If your doctor has prescribed oral contraceptives to help regulate mood swings or control cramping, magnesium and B6 may offer a more natural solution for you.

B complex vitamins are helpful in reducing stress, which can make PMS symptoms worse.

Vitamin E helps increase the blood supply to your muscles, which in turn helps to reduce cramping.

Omega 3 and Omega 6 fatty acids help reduce inflammation that leads to cramping and pain. (Fish oil, flaxseed oil and evening primrose oil are all excellent menstrual supplements.)

Niacinamide (another form of vitamin B6) is another menstrual vitamin that helps reduce inflammation and pain when taken starting seven days before the start of menstruation.

Black cohosh is an herbal supplement that is approved for use in menopausal women because it contains a substance that mimics estrogen. It can be helpful in reducing the symptoms of PMS as well.

Chamomile and ginger tea can reduce cramping pain.

Other menstrual supplements include wild yam, cramp bark and Jamaica dogwood teas.

If you’re under a doctor’s care for any condition, be sure to talk to him or her about the possibility of using natural menstrual supplements to control your symptoms.

Many people always ask, “does no xplode work?” Yes it does and works really well, but C4 Pre Workout is the #1 selling supplement at bodybuilding.com

The Best Protein Shakes Available

The Best Protein Shakes Available

The benefits of taking the best protein shakes are plenty and vary in terms of what they can provide you with. People from literally all walks of life can find that taking protein shakes will assist them in accomplishing their desired health benefits, and then some. While it is no secret that protein helps build strong muscles and a lean, healthy physique, protein shakes also deliver effects that may be quite subtle, yet very sublime. As a precursor of building hormones, men will find that an increased protein intake will lead to optimal testosterone levels. Testosterone is a punch-packing hormone that signals the burning of fat and in the fueling and building of muscles, which is an easy sell for athletes and sports enthusiasts.

Testosterone is also known to fuel libido, increasing sex drive and performance, which is sure to be a strong draw not only for athletes, but for the average male looking to improve performance in a sort of different sport. The goods that protein—and in effect, taking the best protein shakes—can deliver are not sex-limited at all. Both men and women are bound to reap some anti-aging benefits from taking protein shakes because of its positive effects on the body’s GH and IGF-1 levels. These hormones help the body repair and cope with all forms of stresses, in effect keeping a person looking and feeling youthful.

When trying to figure out which the best protein shakes are, it is useful to have an objective evaluation system, a kind of rating scale. One such nifty rating scale is the BV, or biological value. It is used to evaluate the total overall nutritional punch a certain food possesses. Incidentally, the natural food with the highest BV score is one packed with protein—a whole chicken’s egg. Having a BV rating of 100, it is used as the golden standard of measuring the BV of other foods, and for good reason; a whole chicken’s egg has all the essential amino acids and fatty acids the human body needs, in amounts that are easy to digest and synthesize. With the popularity of protein shakes, however, researchers were able to find that the BV of whey protein exceeds the previous golden standard. Because of that, whey protein has been assigned a BV score of 104. Therefore, powders containing whey protein rank high in the list of the best protein shakes.

The Best Protein Shakes Available

While BV is a very useful and helpful decisive factor in choosing the right protein shake for yourself, it is by no means the end-all-be-all of rating standards. Other factors such as how well the protein shake mixes with water, how satiating it is, and how it tastes when mixed with various liquids all should be considered in evaluating the best protein shakes.

Sports Nutrition

Sports Nutrition

Sports nutrition is such an important subject since what sportsmen and women consume before and after a session of training or during any sporting activity makes a very big difference on their performance.

If you have no idea on what sports nutrition is all about, then this online article will definitely enlighten you.

Good sports nutrition is all about ideal nutrient combinations to enhance your performance and to improve the integrity of your muscles for a better training and workout to occur. If good performance is your goal paying attention on what you eat is important.

Top factors to take into consideration when planning on your nutrition are:

The need to get hydrated in order to boost your energy is a key factor. Water is involved in many of your body processes and also makes up about sixty percent of your body weight.

Aim to drink plenty of fluids before, during, and after any type of sport related activity to avoid dehydration as well as over-heating. Replace what is lost as you sweat while doing training and during the performance of the actual sport. This will also keep your body fueled, watered and cleansed. You can also hydrate using the recommended sports drink known to contain helpful minerals in order to balance your electrolytes level.

In addition, eating a balanced diet is another important key. Ensure your diet consists of the right combination of calories from minerals, vitamins, fats, carbohydrates and proteins to gives you the required energy for great performance. You need these nutrients for your body to perform properly.
The amount of each nutrient required will depend on your activity regimen, fitness level as well as the duration and intensity of your exercise.

Proteins are great since they are used in tissue and muscle build up and also work to give your body the power to create new tissues. Eating carbohydrates will help keep your glycogen stores at their best. A carbohydrate rich meal come in handy especially during long hours of cycling, running and swimming to avoid depletion of glycogen stores.

Minerals such as calcium and iron are also important. Calcium is essential in transmission of nerve impulses and muscle contraction. Iron is used in forming hemoglobin, which is essential in transporting oxygen in the blood to various parts of the body. It is also involved in energy production and immunity.

Sports nutrition for women is also diverse as they have some special nutritional needs. Women have ongoing menstrual cycles and are also prone to early osteoporosis. They have increased needs for calcium and iron.

Inadequate mineral and vitamin intake are often associated with reduced performance.

While excess fats can be detrimental to performance, missing required daily fat intake often leads to low energy which will end up affecting your performance.
What is the best sports nutrition for a sports person? There is no definitive response to this. It all depends on the kind of sports and the physique to determine the right amounts not forgetting that they require frequent short meals daily.

Eating for Your Tummy


Whether it’s Irritable bowel syndrome (IBS), constipation, or bloating, a lot of people have their fair share of gastrointestinal troubles. I’ve certainly had more than my fair share. GI problems aren’t always talked about because it’s embarrassing and personal and smelly. But, a lot of people are suffering just like you, and you shouldn’t suffer in silence! I’m going to review the latest food and supplements for GI health.

Probiotics– Probiotics are very popular and seem to be quite effective. Probiotics are live microorganisms that confer a benefit to the host (your GI tract). Probiotics have minimal side effects and many people do quite well with them and find that they can provide relief for bloating, gas, cramping, and mild to moderate IBS. They can be consumed in food (yogurt) or as a supplement.There are several different strains of the bacteria that you can buy, all seem to be moderately effective. When buying supplements make sure that the bottle is labeled USP. This means that the supplement has been regulated by the United States Pharmacopoeia.

Peppermint Oil– Studies support the use of peppermint oil for nausea, indigestion, and IBS. In clinical trials with peppermint oil it has found to be more effective than antispasmodic drugs and fiber. It is especially useful in diarrhea predominant IBS.

Melatonin – Melatonin is a well known natural sleep aid. Recently it has been studied in regards to IBS. Melatonin has been shown to reduce pain in IBS patients when taken for two weeks. This is a short time period and further trials are needed. The recommended dose is 3 mg/day taken at night. Since it is a sleep aid it is important to take it at night. Users did not report any sleep disturbances or drowsiness while taking the supplement. Here is a great article.

Fiber – Last but not least, we have our good friend fiber. Of course fiber is best for constipation and people who have IBS-C. The recommendation for fiber is 14 grams of fiber per 1000 calories consumed. Since most people consume about 2000 calories, that makes the recommendation 28 grams per day. The majority of Americans could use a little more fiber in their diets. When increasing your fiber be sure to add it in slowly and drink plenty of water!
Are there any supplements or functional foods, that you have questions about? Please let me know! I wish everyone happy, healthy tummies.

Best Pre Workout Supplements


Considering what the best pre workout supplements are would be like considering what type of fuel to put into a car before embarking on a long, grueling road trip. But really, consider the question: ‘What are the best pre workout supplements?’ Not quite simple to answer, at this point. Of course, one needs to consider the body’s needs during a workout, so an analogous question would be: ‘What would my body (and mind) need during a workout?’ Answering this question will naturally point towards the best pre workout supplements.

The first thing that comes into mind when assessing what the body needs pre workout is energy. Any moving body needs energy to exert an effort; to fulfill its work. It’s simple as that: no energy, no work; which equates to a poor workout. There are a number of supplements that either give energy or release a person’s supply of stored energy. The most basic would be caffeine. And while it is not of good advice to guzzle down a cappuccino before running a 20k, the advancements in sports science research and development affords the current crop of athletes a readily-ingestible form of caffeine, in optimal doses, packaged in pill form. Caffeine provides an energy boost by blocking the neurotransmitter Adenosine, a natural calming substance. Blocking this soothing matter puts the athlete on the edge, so it is also prudent to never exceed the recommended dosage.

One cannot go on talking about the best pre workout supplements without mentioning the amino acid arginine. Arginine is known to promote vasodilatation, otherwise known as the expanding of veins. This, of course, promotes better blood flow, which in turn means oxygen is better transported through the body. Better oxygen flow stimulates not only better function during workouts, but also better recovery after workouts, which places arginine at the top of the pre workout supplement choices. And it’s been more than a favorite—arginine is a mainstay on athletes’ and bodybuilders’ supplement stacks.

But perhaps there is no single best pre workout supplement to use; maybe they work best used in combinations. A study done by Tipton, Miller, Rasmussen, and associates (2001) published in the American Journal of Physiology and Endocrinology Metabolism found that athletes who took a pre workout shake made up of protein and carbohydrates consumed immediately before the workout had a higher rate of anabolism and a lower rate of catabolism compared to those given a placebo. These findings are interesting, since the aforementioned arginine can be derived from protein. If anything, the study proves that the best pre workout supplements are those whose ingredients work synergistically, where the whole is more than the sum of its ingredients.