The Official Supplement Thread

[Waterproof]

The Benefits of L-Arginine for Bodybuilding

L-arginine is a semi-essential or conditionally non-essential amino acid, meaning that it is not required in a healthy diet. While it qualifies as a non-essential amino acid because it is produced in humans, supplementation is sometimes beneficial, especially for athletes and bodybuilders. Dietary sources of L-arginine include whole wheat, nuts, seeds, dairy products, poultry, red meat and fish. The benefits of L-arginine are derived from its roles in protein synthesis and serving as a precursor to nitric oxide, a potent vasodilator. For these reasons, it's important for cellular functions, muscle mass development and in the treatment of erectile dysfunction, high blood pressure and congestive heart failure.

VASODILATION AND ENDURANCE
Increased strength through building muscle mass is not the only benefit of L-arginine for bodybuilding. By serving as a precursor for the vasodilator, nitric oxide, L-arginine promotes endurance and muscle conditioning. When nitric oxide is released, it widens the blood vessels by relaxing the muscles of their walls. This lowers blood pressure and increases blood flow to the muscles during workouts. The increased blood flow means that oxygen and nutrients are adequately supplied to your muscles and for longer amounts of time. This can help reduce muscle damage, promote healing and provide peak performance

MUSCLE GROWTH
L-arginine contributes to muscle growth because it is needed for the synthesis of most proteins. While the muscle mass increases, L-arginine also signals muscle cells, encourages the release of growth hormone and promotes fat metabolism. The overall result is the well-toned, lean muscle mass sought by bodybuilders. By reducing the fat stores underneath the skin and promoting muscle growth, L-arginine can increase your fitness and improve strength, which are needed for bodybuilding.

BOOSTING THE IMMUNE SYSTEM
L-arginine helps maintain overall health by boosting the immune system. It mops up free radicals and increases the effectiveness of the cells of the immune system. Since bodybuilding takes you through repeated physical stress and increases the chances of infections and muscle damage, it is important to ensure that the immune system is always bolstered.

SUPPLEMENTATION FOR BODY BUILDERS
There is no standard L-arginine dosage for bodybuilding, but a range of 2 to 30 g daily is accepted. However, to reduce the occurrence of side effects such as nausea, diarrhea and weakness, you should start with a low dose of 3 to 5 g daily, taken before and after your workouts. After the first week, you increase the dosage to a point where the benefits are maximized and the side effects are reduced. L-arginine supplements should also be taken in cycles by discontinuing the regimen after two months and resuming it after another two months.

 

[Bboystyle]

The Benefits of L-Arginine for Bodybuilding

L-arginine is a semi-essential or conditionally non-essential amino acid, meaning that it is not required in a healthy diet. While it qualifies as a non-essential amino acid because it is produced in humans, supplementation is sometimes beneficial, especially for athletes and bodybuilders. Dietary sources of L-arginine include whole wheat, nuts, seeds, dairy products, poultry, red meat and fish. The benefits of L-arginine are derived from its roles in protein synthesis and serving as a precursor to nitric oxide, a potent vasodilator. For these reasons, it's important for cellular functions, muscle mass development and in the treatment of erectile dysfunction, high blood pressure and congestive heart failure.

VASODILATION AND ENDURANCE
Increased strength through building muscle mass is not the only benefit of L-arginine for bodybuilding. By serving as a precursor for the vasodilator, nitric oxide, L-arginine promotes endurance and muscle conditioning. When nitric oxide is released, it widens the blood vessels by relaxing the muscles of their walls. This lowers blood pressure and increases blood flow to the muscles during workouts. The increased blood flow means that oxygen and nutrients are adequately supplied to your muscles and for longer amounts of time. This can help reduce muscle damage, promote healing and provide peak performance

MUSCLE GROWTH
L-arginine contributes to muscle growth because it is needed for the synthesis of most proteins. While the muscle mass increases, L-arginine also signals muscle cells, encourages the release of growth hormone and promotes fat metabolism. The overall result is the well-toned, lean muscle mass sought by bodybuilders. By reducing the fat stores underneath the skin and promoting muscle growth, L-arginine can increase your fitness and improve strength, which are needed for bodybuilding.

BOOSTING THE IMMUNE SYSTEM
L-arginine helps maintain overall health by boosting the immune system. It mops up free radicals and increases the effectiveness of the cells of the immune system. Since bodybuilding takes you through repeated physical stress and increases the chances of infections and muscle damage, it is important to ensure that the immune system is always bolstered.

SUPPLEMENTATION FOR BODY BUILDERS
There is no standard L-arginine dosage for bodybuilding, but a range of 2 to 30 g daily is accepted. However, to reduce the occurrence of side effects such as nausea, diarrhea and weakness, you should start with a low dose of 3 to 5 g daily, taken before and after your workouts. After the first week, you increase the dosage to a point where the benefits are maximized and the side effects are reduced. L-arginine supplements should also be taken in cycles by discontinuing the regimen after two months and resuming it after another two months.

Might have to cop some. Sounds like a nice addition

 

[Waterproof]

Might have to cop some. Sounds like a nice addition

Can't go wrong with that, majority of pre workout contains arginine

 

[Bboystyle]

Can't go wrong with that, majority of pre workout contains arginine

I dont take pre workout stuff. Love working out in a fasted state plus my gerd wont allow me to consume shyt except water otherwise imma feel bloated and nasty

 

[Waterproof]

I dont take pre workout stuff. Love working out in a fasted state plus my gerd wont allow me to consume shyt except water otherwise imma feel bloated and nasty

Right On, I was just letting you know that Arginine was the major ingredients in pre work out supps

But you should look into some arginine one of the supplements that you will get a bang for your buck, lots of servings

Search - Bodybuilding.com

 

[Waterproof]

List of the Benefits of Fish Oil in Bodybuilding

Fish oil is a supplement that can help bodybuilders in many ways. Fish oils play an important role in a bodybuilder's health and fitness level. Fish oils speed up recovery time, burn body fat, support testosterone levels, and promote muscle growth. Fish oil supplements also reduce the risk of heart attacks, lower blood pressure, and prevent strokes. Consult a doctor before using fish oil

Fat Loss
Reports have indicated that fish oil supplements can help bodybuilders lose body fat. Several studies show that fish oils help fat loss. The University of South Australia did a test that was published in the "American Journal of Clinical Nutrition." The fish oil groups were given six grams of fish oils per day. The fish oil group came out with the best results losing an average of 1.2 percent of body fat, and having an average loss of four pounds per person. The group that didn't use fish oils did not lose any percentages of body fat, or weight. The test took a total of 12 weeks

Blood Pressure
High blood pressure is a common risk for bodybuilders. Bodybuilders perform stressful workouts and consume high levels of red meat. Reports have shown that red meat is linked to increased blood pressure. Bodybuilders consume red meat in their diets to increase their protein intake. Fish oils are scientifically proven to lower blood pressure. Lower blood pressure help bodybuilders live a healthier life style, and decreases chances of a blood pressure-related illnesses such as heart disease.

Cardiovascular Disease Prevention

Fish oils have been proven to help prevent cardiovascular disease. Cardiovascular disease leads to heart attacks, strokes, and sudden death. Bodybuilders must stay healthy at all times to be able to increase muscle mass and definition. Preventing cardiovascular disease should be a bodybuilder's main goal. Bodybuilder Kris Dim had a sudden near fatal stroke at the age of 34, and bodybuilder Mike Matarazzo suffered a heart attack at the age of 38. The Mayo Clinc recommends that using fish oil supplements can reduce the risk of heart attacks, sudden death, and strokes.


Less Injuries and Inflammation
Fish oils are proven to reduce the risk of inflammation. Over time, bodybuilders develop injuries and suffer joint pain from the countless hours in the weight room. Fish oils have been tested for their effectiveness to reduce inflammation and joint pain. Research has proven that fish oils help the body reduce inflammation and joint tenderness. When the joints and tendons are healthy, bodybuilders are able to increase their level of workout intensity and be able to perform more frequent training routines.

 

[Bboystyle]

So i never was too heavy into supplments aside from protein powder and vitamins. Going shopping tomorrow and this will be my stack:

Protein powder
Creatine
Beata-alanine
L-Arginine
Fish oil
Magnesium
Vitamin D,E and A
Supper B complex




Gonna try all these for a few months and see if theres much a difference

 

[The ADD]

List of the Benefits of Fish Oil in Bodybuilding

Fish oil is a supplement that can help bodybuilders in many ways. Fish oils play an important role in a bodybuilder's health and fitness level. Fish oils speed up recovery time, burn body fat, support testosterone levels, and promote muscle growth. Fish oil supplements also reduce the risk of heart attacks, lower blood pressure, and prevent strokes. Consult a doctor before using fish oil

Fat Loss
Reports have indicated that fish oil supplements can help bodybuilders lose body fat. Several studies show that fish oils help fat loss. The University of South Australia did a test that was published in the "American Journal of Clinical Nutrition." The fish oil groups were given six grams of fish oils per day. The fish oil group came out with the best results losing an average of 1.2 percent of body fat, and having an average loss of four pounds per person. The group that didn't use fish oils did not lose any percentages of body fat, or weight. The test took a total of 12 weeks

Blood Pressure
High blood pressure is a common risk for bodybuilders. Bodybuilders perform stressful workouts and consume high levels of red meat. Reports have shown that red meat is linked to increased blood pressure. Bodybuilders consume red meat in their diets to increase their protein intake. Fish oils are scientifically proven to lower blood pressure. Lower blood pressure help bodybuilders live a healthier life style, and decreases chances of a blood pressure-related illnesses such as heart disease.

Cardiovascular Disease Prevention

Fish oils have been proven to help prevent cardiovascular disease. Cardiovascular disease leads to heart attacks, strokes, and sudden death. Bodybuilders must stay healthy at all times to be able to increase muscle mass and definition. Preventing cardiovascular disease should be a bodybuilder's main goal. Bodybuilder Kris Dim had a sudden near fatal stroke at the age of 34, and bodybuilder Mike Matarazzo suffered a heart attack at the age of 38. The Mayo Clinc recommends that using fish oil supplements can reduce the risk of heart attacks, sudden death, and strokes.


Less Injuries and Inflammation
Fish oils are proven to reduce the risk of inflammation. Over time, bodybuilders develop injuries and suffer joint pain from the countless hours in the weight room. Fish oils have been tested for their effectiveness to reduce inflammation and joint pain. Research has proven that fish oils help the body reduce inflammation and joint tenderness. When the joints and tendons are healthy, bodybuilders are able to increase their level of workout intensity and be able to perform more frequent training routines.

There is a lot of chatter about how effective fish oil is due to sourcing and processing. I switched to krill oil.

 

[Waterproof]

There is a lot of chatter about how effective fish oil is due to sourcing and processing. I switched to krill oil.

A few people I know switched to krill

 

[Waterproof]

So i never was too heavy into supplments aside from protein powder and vitamins. Going shopping tomorrow and this will be my stack:

Protein powder
Creatine
Beata-alanine
L-Arginine
Fish oil
Magnesium
Vitamin D,E and A
Supper B complex




Gonna try all these for a few months and see if theres much a difference

That's real fukkin solid! You just missing some BCAA's

 

[Bboystyle]

That's real fukkin solid! You just missing some BCAA's

I eat a lot of meat and my protein powder has 3g of it. U think i should still use a supplement for it?

 

[Waterproof]

I eat a lot of meat and my protein powder has 3g of it. U think i should still use a supplement for it?

Yes because you want them to hit your system faster, to protect your gainz when you workout so your body don't feed on your muscle and after to stop the body going into Catabolic state and to kick start the Protien Synthesis, 2 before and 2 after your workout, and 2 on your off days

 

[Waterproof]

BCAA

One of the most effective ways to be lean and strong for life is to familiarize yourself with the branched-chain amino acids (BCAAs). A few of the most compelling reasons to know about BCAAs include the following:

• BCAA metabolites were found to be a significant indicator of lean mass in a population of young and middle-aged adults.

• People who consume a threshold dose of essential amino acids that contain BCAAs with every meal have less visceral belly fat and more muscle mass.

• BCAAs trigger protein synthesis and inhibit the breakdown of muscle cells.

• In healthy people, BCAAs improve glucose uptake and insulin sensitivity. In diabetics, BCAA dietary intake with other therapeutic interventions may improve metabolic markers.

• BCAAs play an important role in muscle and energy production during exercise, which is the reason that they are often used during workouts.

• BCAAs convey many health benefits and a higher dietary intake has been identified as a predictor of longevity.

• They have ben found to reduce muscle soreness from intense muscle-damaging exercise.

• They improve training motivation, especially when fatigued.

This article will review BCAA basics and give you ten benefits of getting enough BCAAs.

The Basics of BCAAs
The BCAAs are made up of three essential amino, leucine, isoleucine, and valine. They are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements. The BCAAs make up 40 percent of the daily requirement of all nine essential amino acids, indicating their importance.

The BCAAs are found in foods containing protein, with the highest concentrations in chicken, beef, salmon, eggs, and whey protein. They can also be supplemented, which can be useful for athletes because free form BCAAs bypass the liver and gut tissue and go directly to the blood stream.

As their name suggests, BCAAs have a branched side chain that simplifies the job of converting each amino acid into energy during intense exertion. They make up about 35 percent of all muscle tissue. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells and preventing muscle loss.

 

[Waterproof]

Are BCAAs Worth It?
A common question is whether BCAA supplementation is “necessary” or “worth it” for athletes and body builders. Despite the fact that there’s boatloads of research showing BCAAs improve protein synthesis both after resistance training and in the absence of exercise, there’s not much evidence that this actually leads to greater muscle mass gains in the long term.

It appears that total protein intake above a threshold roughly defined as 1.5 g/kg is most important for gaining muscle from resistance exercise. Foods with a high BCAA content, such as whey protein, have been shown to produce greater muscle gains with resistance training.

Based on the evidence, focusing on having a high BCAA and total protein intake will produce the greatest increases in muscle with training. The beauty of BCAA supplements as you’ll see below is they can be easily used during exercise to reduce fatigue, accelerate recovery, reduce muscle soreness, and improve the use of fat for energy.

#1: BCAAs Enhance Muscle Protein Synthesis
BCAAs are well known for triggering protein synthesis. Combining BCAAs with resistance exercise results in maximal protein synthesis because they both trigger something called the mTORC1 signaling pathway that is essential for muscle building.

The BCAAs along with alanine, aspartate, and glutamate are all taken into muscle tissue for energy. It is suggested that muscle is designed to burn BCAAs for energy during exercise, making a large pool essential for performance.

Another great benefit of BCAAs is that if you have to take time off from training due to injury, a need for a break, or lack of time, increasing your BCAA intake will minimize muscle loss. In addition, because BCAAs trigger protein synthesis even in the absence of exercise, the preservation of lean muscle tissue can keep metabolism up and help prevent fat gain when inactive.

For example, in a rodent study, giving BCAAs to rats that had their hind-limbs immobilized for six days helped preserve protein synthesis. The BCAAs didn’t completely prevent muscle atrophy in the rats’ hind limbs, but they helped preserve the muscle to a greater extent than a placebo. The BCAA-fed rats also had lower body fat levels following immobilization.

Take Away: BCAAs Trigger Protein Synthesis for Greater Muscle Growth and the Maintenance of Lean Muscle Mass during Time Off From Exercise.

#2: Leucine-Enriched BCAAs Equalize Muscle Building Between Old & Young
The BCAA leucine can increase protein synthesis by as much as 145 percent when you take it after strength training. It’s become popular lately to take leucine alone without valine and isoleucine, however this is not indicated by the literature.

Research shows that when leucine intake is out of balance with the other BCAAs, it can lead to an imbalance in the blood amino acid levels, reducing the anabolic response. A ratio of about 4 to 1 of leucine to the other two BCAs is most effective for muscle development.

For older people, leucine intake with the other BCAAs is paramount. As you age, creating a muscle-building environment in the body is important, but hard to do. Activation of protein synthesis is impaired, dropping off after age 35. This decreased muscle-building effect along with a tendency to eat less dietary protein with aging are the primary contributors to muscle loss and sarcopenia.

Leucine-enriched BCAAs (a BCAA mixture that is 40 percent leucine) are a “cure” for this because they have been shown to elevate and prolong protein synthesis even in older people in a dose dependent manner after resistance training.

Take Away: A Protein Intake that is Enhanced with Leucine Is Necessary for Older Trainees Who Want to Put On Muscle

 

[Waterproof]

#3: BCAAs Increase Fat Burning and Can Support Fat Loss
Surveys show that people with a higher BCAA intake in their diets have less body fat, more muscle, and better body composition. For example, a large study of 4,429 subjects found that those with higher BCAA intake were the slimmest and had significantly less chance of being overweight compared to those with lower BCAA intake.

Researchers think leucine is the magic bullet for leanness, although only in conjunction with the other BCAAs—a leucine-enriched mixture is best. Isoleucine improves glucose tolerance, while leucine increases energy expenditure and fat oxidation. Greater fat mobilization allows for a more flexible metabolism, which can enable fat loss from a combination of training and diet.

In a review of the role that the essential amino acids play in body composition, scientists wrote that the BCAAs “appear to have unique obesity-reducing effects” because they decrease food intake and body weight by increasing the gene signaling of muscle building pathways.

Take Away: BCAAs Increase Fat Burning and Glucose Tolerance to Keep You Lean. For Fat Loss, Favor Foods with a High BCAA Content.

#4: BCAAs Support Hormone Balance During Intense Training
BCAAs support hormone balance, which plays a role in an athlete’s ability to respond to extreme training loads.

For example, a study that tested the effect of “loading” BCAAs with 6 grams of BCCAs for 3 weeks followed by a week of high-intensity resistance training found that compared to a placebo group, the BCAA group had higher testosterone (T) and lower cortisol (C). In addition to a better T:C ratio, the BCAA group had lower biomarkers of inflammation, indicating that they were responding to the training load effectively.

A second study found that by combining BCAAs, arginine, and carbs, trainees had better hormone balance and a better T:C ratio after an exhaustive exercise test compared to a placebo. Participants who received the BCAA drink recovered much more quickly than those in the placebo trial and had a lower fatigue score at 120 minutes post-workout.

Take Away: BCAAs Improve Hormone Balance for Greater Strength, Power & Endurance Adaptations from Intense Training.

#5: BCAAs May Improve Strength Development With Training
A study of untrained young men taking 4 g/day of leucine gained more strength than a placebo group after 12 weeks of training. The leucine group increased strength by an average of 31 percent more on all exercises compared to the placebo group.

This study hasn’t been replicated with BCAA supplementation; however, protein supplementation has been found to lead to greater strength development in conjunction with strength training.

A recent large-scale analysis of training studies showed that protein supplementation led to greater increases in leg press strength to the tune of an average of 13.5 kg. This review included a variety of protein sources, but all had a high content of BCAAs even though the actual proportions of amino acids varied.

This evidence suggests a diet rich in amino acids from multiple sources including meat, eggs, protein powders, and BCAA supplements for maximizing strength results from training.

Take Away: Boosting Protein Intake Enhances Strength Gains from Training Because The BCAAs Improve Neuromuscular Adaptations.