Supplement Guide

STRENGTH & SIZE
SUPPLEMENT GUIDE
SUPPLEMENT GUIDE
In order to understand what supplements are and what their purpose

is, you need look no further than the definition of the word
''Supplement'' which is:
A thing added to something else in order to complete or enhance it.
Which means supplements are there to complete your diet, not

replace it! They are the most beneficial for people who fail to get
certain things from their diets eg: someone who doesn't eat bananas
& other fruit would be low on potassium so they should then
supplement it to complete their diet.
Dietary supplements are a multibillion-dollar industry. There are

loads of ads everywhere aiming to make you believe that you need
multivitamins to complete your healthy diet and lifestyle. However,
for the most part, multivitamins are completely unnecessary.
By eating a balanced diet from each of the four food groups each day,
most vitamin and mineral needs for healthy adults can be easily
met.In fact, some multivitamins contain vitamins and minerals in
dangerously high amounts.
There seems to be a public perception that, with things deemed

“healthy” like vitamins and minerals, more is better. However, Health
Canada has Tolerable Upper Limits (ULs) set for most vitamins and
minerals, at a level where adverse health effects have been observed.
Multivitamins sometimes contain synthetic forms of essential

compounds in levels above the UL, increasing the likelihood of
toxicity. The ULs aren’t marked on the label, so unless you make the
effort to search for them, you may never know that your supplement
can be dangerous.
Protein
If you still think that drinking a whey protein
shake before and after workouts is the best way
to ensure proper muscle growth, you’re only half
right. Yes, whey is critical to take both before and
after workouts. But using whey alone will
shortchange your results.
Research suggests that a combination of fast
digesting whey protein along with both a
medium-digesting protein, like egg- white
protein, and a very slow-digesting protein, such
as micellar casein, is superior to a single protein
source. Based on the research and real-world
data, your protein shake should be about 25-40%
whey, 50% casein, and 10-25%
medium-digesting protein like egg-white protein.
Caffeine
This potent central nervous system stimulant
increases alertness, mental focus, and your pain
threshold during workouts. It also functions as a
powerful fat burner. Since it’s a
stimulant, caffeine naturally increases the
number of calories your body burns. Caffeine also
attaches to receptors on fat cells to blunt fat
storage and increase fatty acid release.
Fish Oils
Fish oil supplements are a great source of
essential omega-3 fats, especially EPA and DHA.
Omega-3 fats may help reduce your risk of
coronary heart disease, as well as support healthy
brain and joint function. But for those who train,
nothing is more exciting than current research
suggesting fish oil may help with muscle growth
and recovery as well as support fat loss. If you’re
not already taking a fish oil supplement, reel one
in today.
Supplement Guide
BCAA's
The three BCAAs are leucine, isoleucine, and
valine. They are critical for muscle growth. While
whey protein is rich in BCAAs, taking additional
BCAAs around your workouts can further
enhance recovery and provide a quick source of
muscular energy. As a result, BCAAs can
improveyour workouts and boost performance.
In fact, one study presented at the 2009 annual

meeting of the International Society of Sports-
Nutrition—further supports BCAAs’ ability to
helpbuild muscle. We discovered that subjects
taking them around workouts gained nearly
twice as much muscle mass on an 8-week
training program than subjects taking only whey
or Gatorade around workouts.
Specific BCAAs offer additional benefits, such

as:
Leucine: Turns on muscle protein synthesis
;increases satiety
Isoleucine: Supports fat loss; provides energy

Valine: Decreases fatigue; supports fat loss;
prolongs energy
Beta-Alanine
Research suggests that when trained lifters add
beta-alanine and creatine to their supplement
regimen, they gain more muscle and lose more
body fat than those taking creatine alone. Beta-
alanine can also increase muscle strength and
endurance during workouts.
Acetyl L-Carnitine
Acetyl L-carnitine (ALCAR) is L-carnitine with an
acetyl group attached. This attachment
increases carnitine’s uptake by the body, making
it more effective. ALCAR is able to enter the
brain, whereit may aid in brain function, boost
alertness, and support positive mood.
In other areas of the body, such as muscle cells,
carnitine aids fat loss transporting fatty acids into
the power centers of cells, called mitochondria.
These power centers work to generate energy by
burning up nutrients such as fat for fuel.
L-Carnitine L-Tartrate
L-carnitine L-tartrate supports fat loss and
increases energy. This pure form of carnitine
requires insulin for absorption. Unlike ALCAR,
which is great throughout the day, straight
carnitine is best taken after a tough workout to
enhance recovery and promote fatty acid
metabolism. Whey and carbohydrates consumed
post-workout are the perfect vehicles for this
form of carnitine.
Creatine
Creatine is one of the most-researched sports
nutrition supplements on the market. It provides
muscular energy for high-intensity exercise,
helps you build muscle, and boosts strength.
Research suggests that creatine can boost

muscle gains by as much as 10 pounds and
strength by 10 percent in just a few weeks.
For best delivery, put creatine in your pre- and
post-workout protein shakes. That’s when you
get a bigger insulin response, and insulin helps
drive creatine into your muscles.
Supplement Guide
Green Tea Extract
Green tea enhances fat loss and offers a host of
additional health and physique benefits,
including joint support and muscle recovery.
Green tea aids fat loss by boosting daily calorie
burn.
The ingredients in green tea responsible for this

effect are called catechins. The most important
catechin is epigallocatechin gallate (EGCG).
EGCG inhibits an enzyme that normally breaks

down norepinephrine, a neurotransmitter and
hormone that boosts metabolic rate and fat
burning.
Conjugated Linoleic Acid

(CLA)
Conjugated linoleic acid (CLA) is a naturally
occurring group of omega-6 fats that aids fat loss
and supports lean mass.
CLA burns body fat by boosting your metabolic

rate and inhibiting the enzyme lipoprotein lipase
(LPL).
LPL allows fat cells to pull fat from the

bloodstream and store it as body fat.
By inhibiting LPL, CLA encourages the body to
burn fat instead of store it.
By helping the body use fat for fuel, CLA also

spares your muscle mass. When your body is
fuelling itself with fats, it doesn’t need to break
down muscle tissue for additional fuel.
In this way, CLA can help you burn unwanted

blubber and preserve your hard-earned muscle.

Supplement Guide

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STRENGTH & SIZE

In order to understand what supplements are and what their purpose

Which means supplements are there to complete your diet, not

Dietary supplements are a multibillion-dollar industry. There are

There seems to be a public perception that, with things deemed

Multivitamins sometimes contain synthetic forms of essential

In fact, one study presented at the 2009 annual

Specific BCAAs offer additional benefits, such

Isoleucine: Supports fat loss; provides energy

Research suggests that creatine can boost

The ingredients in green tea responsible for this

EGCG inhibits an enzyme that normally breaks

Conjugated Linoleic Acid

CLA burns body fat by boosting your metabolic

LPL allows fat cells to pull fat from the

By helping the body use fat for fuel, CLA also

In this way, CLA can help you burn unwanted

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