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Fitness Supplements Guide – Finding the right supplement to reach your goals

FITNESS SUPPLEMENTS GUIDE Finding the right supplement to reach your goals Ensuring that your supplement is working toward the same goal as you are is essential. Get real insight into supplementation with information and advice from the experts on finding the right supplement for you! BUILD STRENGTH &MUSCLE Creatine Creatine is an excellent supplement to help you to build your muscle strength. Creatine supplements promote the quick release of energy your muscles need during anaerobic exercise like weightlifting. Using creatine helps you to stay longer and be stronger at the gym. Taurine Taurine is another amino acid that promotes greater muscle strength and endurance. Muscles with lower taurine levels contract with less force than those with high levels, so using taurine supplements helps you to be more effective. Beta-Alanine Using Beta-Alanine supplements helps you to perform better, as it is one of the most critical amino acids for muscle strength enhancement. Beta-Alanine helps your body to create carnosine in your muscle cells which reduces muscle fatigue meaning you can train better. IMPROVE CARDIO &BURN FAT Glutamine Toca Glutamine is a great all round supplement, as it has benefits ranging from bolstering muscle building to supporting the immune system. The greatest benefit of taking glutamine supplements is that it provides you with better endurance and greater fat loss by stopping the build-up of acid levels during exercise. 不 Carnitine Carnitine plays a critical role in transporting fat into the mitochondria of the cell to be burned as fuel. Using carnitine supplements supports your body in burning fat both at rest and during exercise, which helps decrease body fat and supports muscle endurance. Caffeine Taking caffeine supplements before a workout enhances the amount of fat you burn during the workout and boosts your endurance. Caffeine binds to fat cells in your body, and in the process helps the release of fat from the fat cells which increases your endurance. BOOST ENERGY LEVELS Green Tea Extract Green tea extracts are high performing supplements that can help in a range of ways. They can help with fat burning due to the catechins found in the tea leaves. Green tea supplements also contain an amino acid called teanine which enhances elaxatior provides a calming effect. Combined, both of these elements provide a calm energy boost and help enhance brain function. C.Q10 Coenzyme Q10 assists reactions in the body that produce energy, meaning it is an excellent way to help maintain energy levels. By taking CoQ10 you can experience higher energy levels during exercise and promoted recovery during periods of rest. Citrulline Malate The popular supplement Citulline Malate is a combination of the amino acid citrulline and malic acid (malate). Taking citrulline malate helps to reduce fatigue while also gaining an increase in energy production in the body by about 35%. PEOPLE WHO TAKE SUPPLEMENTS IVE HEALTHIER LIVES Try to eat 87% balanced diet 78% 76% Do not Smoke 63% 75% Visit Doctor regularly 66% Maintain a 66% healthy weight 62% Exercise 65% K regularly 55% 0% 10% 20% 30% 40% 50% 60% 70% 80% 90% 100% Percentage of users/non-users Do not take supplements Do take supplements * Health habits of users and non-users of dietary supplements among U.S. adults in 2013 THE A - Z OF SUPPLEMENTATION ACETYL L-CARNITINE BETA-ALANINE What it does What it does Acetyl L-carnitine is an amino acid that moves fatty acids into the mitochondria of your cells-particularly muscle cells to be burned for energy. Beta-Alanine supplements help you to perform better, and aid muscle strength enhancement. Why you might need it Why you might need it Beta-Alanine reduces muscle fatigue meaning you can It heals your brain and improves metabolism. train better. COENZYME Q10 (CO Q10) CREATINE What it does What it does Coenzyme Q10 helps the mitochondria within your cells produce energy and neutralise free radicals as an antioxidant. Creatine helps your muscles recover after they break down adenosine triphosphate into adenosine diphosphate for energy. Why you might need it It provides improved endurance, in just 30 seconds of high-intensity exercise, you use up as much as 80% of the creatine phosphate stored in your muscles. Why you might need it To improve your interval workouts. CAFFEINE VITAMIN D What it does What it does Caffeine binds to fat cells in your body, and in the process helps the release of fat from the fat cells which increases your endurance. Vitamin D helps the body to absorb calcium, helping to build stronger bones and prevent bone loss. Why you might need it Why you might need it Studies have indicated that a lack of vitamin D may be connected to weight gain and depression. Lose weight quicker but with increased endurance. GLUTAMINE L-CARNITINE What it does What it does Glutamine stimulates muscle growth, and is critical for immune, brain, and digestive function. L-Carnitine carries fatty acids into the mitochondria of muscle cells to be burned for energy. Why you might need it Why you might need it Heavy exercise depletes the amount of glutamine in the body, impacting workout performance and stifling immunity. L-Carnitine helps you stay pumped, focused and full of energy. OMEGA-3 FATTY ACIDS PYRUVATE What it does What it does Known as "essential fatty acids", omega-3s boost brain health, improve muscle growth, fight inflammation, and decrease stress, and prevent heart disease. Pyruvate plays a role in several metabolic pathways, and helps your muscles take up glucose from the blood so they don't tap into their own energy stores during exercise. Why you might need it Why you might need it From heart, brain, and nerve health to gastrointestinal and joint health, most people will benefit from supplementing with omega-3 fatty acids. Pyruvate helps break down body fat for energy. TAURINE WHEY What it does What it does Taurine promotes greater muscle strength and endurance. Whey protein is the best source of leucine, which helps with muscle repair and growth, appetite suppression, and weight loss. Why you might need it Why you might need it Boosting leucine levels leads to greater muscle protein synthesis-the intricate process that helps promote the remodeling, repair, and muscle growth that occurs after exercise. Make more of your gym sessions, your muscles will contract better. ZINC What it does You can count on zinc for two things: Treating colds and producing sperm. Why you might need it Cut down on the number of days you feel under the weather and keep on top form. THERE IS NO GENDER DIVIDE IN SUPPLEMENTATION 100% 97% 75% 50% 29% 23% 25% 25% 0% Specialty supplements Sports nutrition/weight management Vitamins and minerals Herbals/botanical Women Men * Usage of different types of dietary or nutritional supplements among U.S. adults in 2013, by gender WHAT THE EXPERTS SAY SCOTT WHITE PERSONAL POWER TRAINING 1 Supplements are important aid to anyone's life. The proper components to your health are: Resistance Training, Cardiovascular Exercise, Recovery, Proper Nutrition (proper being the key which most people miss), Mental /Emotional Training, and Supplementation. You can't fight these fundamental principles if you want good health. You must abide by these basic rules of human physiology to achieve great health. You don't have to be a huge bodybuilder for supplements to play a big role in helping many areas of your life. The research is staggering how valuable proper supplementation is: Don't be a fool and think you don't need to supplement be the person who wants the best. Find out what supplements you need to enhance the areas of your health that will keep you improving and staying healthy. JORDAN SYATT SYATT FITNESS Supplements are tricky. With extraordinary amounts of misinformation coming from every direction...it's difficult to know which supplements truly work never mind which are best for your individual needs. My advice? Start with the basics and keep it simple. While some supplements can help you achieve your goals, they're called supplements for a reason: they're meant to supplement your diet and training not to become the driving force behind your success. Choose your supplements wisely and, most importantly, never underestimate the effectiveness of a balanced diet and simple training program. AMY MAC FIT LIFE Providing your body with the right fuel can make all the difference when working toward your fitness goals. www.supplementmart.com.au SUPPLEMENT MART -TRAIN LIRE YOU MEAN IT- References www.menshealth.com/health/mens-health-supplement-guide bodybuilding.about.com/od/supplementationbasics/a/select_protein.htm www.fitnessmagazine.com/health/body/head-to-toe/multivitamins www.oxygenmag.com/protein-powders-which-one-is-for-you www.boxingscene.com/build-muscle/3020.php www.mensfitness.com/nutrition/supplements/supplement-guide-2013 www.menshealth.co.uk/building-muscle/best-supplements www.doctoroz.com/blog/lisa-lynn/right-and-wrong-way-choose-nutritional-supplements www.bodybuilding.com/fun/weik28.htm www.drwhitaker.com/choosing-the-best-supplements-to-take trainingtips.com/choosing-right-supplements-reach-personal-fitness-goals www.benderfitness.com/2013/05/training-and-supplementation-choosing.html www.crnusa.org/consumersurvey/CRN2013CCsurvey-infographic-pages.pdf www.crnusa.org/prpdfs/CRNPR13-ConsumerSurvey093013.pdf blog.supplementcentre.com/wordpress/wp-content/uploads/2013/12/bigstock-strong- bodybuilder-posing-on-b-32972960.jpg forum.bodybuilding.com/attachment.php?attachmentid=211767&d=1118585676 msnbcmedia1.msn.com/j/MSNBC/Components/Slideshows/_production/_archive/Today% 20Show/_2011/Entertainment/ss-110915-GWR-2012/HeaviestBodybuilder-0400.ss_full.jpg musclemodelblog.com/wp-content/uploads/2013/05/Gints-Valdmanis-Upper-Body.jpg fc00.deviantart.net/fs70/i/2011/232/c/b/bodybuilder_21_by_stonepiler-d478dwu.jpg| www.mfablog.org/bodybuilder-forum-369.jpg dq8nlzk56ayth.cloudfront.net/wp-content/uploads/2013/05/No-Gym-Main-Lead.jpg www.bodybuilding.com/fun/images/2012/the-best-supplements-for-your-goals-4.jpg static.fashionbeans.com/wp-content/uploads/2013/01/shake.jpg| greatist.com/sites/default/files/styles/article-content-732/public/TrainerAdvice_JordanSyatt.png?itok=TuKQpliM www.withamymac.com/news/wp-content/uploads/2011/03/amy_mac_42.jpg Percentage of adult supplement users

Fitness Supplements Guide – Finding the right supplement to reach your goals

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Did you know that today many people do not fully understand fitness supplements, and often end up taking the wrong kind of supplement when it comes to their goals? This infographic outlines the wide ...

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