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Jon Franklin is a freelance author and a great source for information on supplements that will help you pre and post work-out. He provides information how to use supplements, what supplements are best to use for your desired result, and general information on work-out supplements.
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Protein Timing and Its Effect on Weight Training

protein for weightlifting

Introduction:

One of the topics that is discussed on a regular basis by weight lifters, body builders, and other athletes is protein. This discussion usually involves the typical “how much to take” and “which form is the best.” However, an interesting idea is protein timing. There has been some new research that delves into the idea of how important it is to take your protein at specific times. Combined with the answers to those typical questions along with the actual effects can lead to a much improved understanding of how to improve muscular gains and development.

How Much Protein to Consume:

A 2012 study released in the Journal of the International Society of Sports Nutrition (ISSN) comes to some interesting conclusions about how much protein we should ideally be consuming. The bottom line is that we should take between 1.2 and 2.0 grams of high quality protein per kilogram of body weight.

This should be consumed on a daily basis, whether or not we workout that day. This is critical since most muscle growth actually occurs during our “off” days. In the past, many athletes simply did not take any extra (or at the very least, significantly less) protein during their non-workout days.

Effects of Protein Consumption:

The study has also shown that protein will have tremendously beneficial effects. This is certainly not a surprise, but it is nice to see in print again. Better still, these finding also indicate that there are significant benefits whether the protein is consumed before or after your workout. It will increase performance, recovery, lean body mass, hypertrophy (i.e. muscle growth), and strength.

Pre and Post Workout Supplementation:

The best types of supplements to use with a pre-workout meal or energy hit are branched chain amino acids. It is also interesting to note that most of the serious and professional level bodybuilders and strength athletes tend to also use handfulls of these BCAA’s during their routines as well.

The post-workout meal should be squarely focused on recovery. The study shows that 3 to 4 grams of leucine will help to promote the maximum amount of protein synthesis. You would also want to use a fast-acting carbohydrate source like glucose or maltodextrin in order to help provide the needed insulin to allow for protein production.

Which Supplements to Use:

According to this study, the best type of protein supplement to use during the pre-workout is the aforementioned BCAAs. They can also be used during the workout itself to help supply vital ATP energy to the working muscles. After the workout is finished, a high quality whey protein powder is recommended. Of course, you could also take other forms of protein powder (although whey is still best) and add in some leucine supplements along with a carbohydrate drink that includes either glucose or maltodextrin.

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What is the Best Time of the Day to Exercise?

time of the day to workout

Is There a Best Time to Exercise?

Exercising is certainly one of those things that we all should be doing on a regular basis. Yet the studies show that most of us are not, or at least not as regularly as we should. There are those who say that whatever time you actually workout and feel good about doing so is the best. Others say that basing your exercising times around your circadian rhythms is the best option. Let’s take a look at some of the research.

Exercise and Circadian Rhythms:

The circadian cycles within the human body regulate our temperature, blood pressure, alertness, metabolism, and a whole host of other factors. But research also suggests that we can train and even reset these rhythms. So, if we decide to exercise in the morning (or whenever), the body and the circadian cycles will reset and adjust. This resetting is actually what we do every day when using an alarm clock. After all, not everyone has a body that is ready to wake up when it is still basically dark outside in order to get to work on time.

The Research:

Current research does indeed suggest a “best” time for working out. This is normally the late afternoon. The main reasoning behind this is that the body temperature is at the highest. Other factors include strength and endurance being greater at this time than any other in the day. Also, we are most alert and since the muscles are already warm and flexible it is easier to warm up and injuries are much less likely.

Despite these findings, research also shows that people who exercise in the morning are more consistent in their efforts. There is also some evidence to show that exercise improves sleep quality, which is a nice extra benefit.

Some Pre-Workout Supplements to Consider:

One of the best ways to make sure that you are ready for your workout and get all you can out of them is to use a pre-workout supplement.

Whey protein can be very effective. It contains branched chain amino acids that are responsible for increased energy and quicker muscular recover. It is also great to take immediately after finishing your workout to further speed up the recovery process.

Citrulline Malate is another very effective pre-workout supplement. This is an amino acid and also a key intermediary in the production of cellular ATP (which is basically energy that is delivered directly to the muscles). This can also lead to better muscular pumps and being able to exercise at a stronger and higher level.

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Is L-Theanine Better as an Anxiolytic or Brain Booster?

Overview:

L-Theanine is a supplement found naturally in tea leaves. It is also an amino acid that has been shown to reduce stress, promote health, increase focus, and even reduce anxiety. In fact, the two main reasons that people tend to use a Theanine supplement are for boosting their overall brain and cognitive function or as a potent anxiolytic (this word means being able to reduce anxiety levels). Naturally, this has led to a debate about which of these effects is more pronounced: should it be used primarily as a memory supplement or as a supplement for anxiety?

L-Theanine as an Anxiolytic:

As an anxiety and stress reducer, L-Theanine is a wonderfully effective supplement. It works by changing our alpha brain waves, which leads from a state of higher stress and anxiety to one of calm and relaxation. Best of all, this change is done completely naturally. You will not notice any type of jitters or extra nervousness associated with this change. This is one of the reasons that tea helps people to relax, despite the fact that it contains caffeine. The stimulant effects are moderated by the Theanine. Overall, this is a very smooth and effective anti-anxiety supplement.

Many users take this supplement solely as a method of reducing their levels of stress and anxiety. Naturally, as these levels are reduced, overall mood and feelings of general well-being are improved.

L-Theanine Benefits as a Brain Booster:

This supplement is also quite capable of crossing the blood-brain barrier. It then enters the brain, where it exerts modulating effects on several key neurotransmitters. These neurotransmitters include GABA, Serotonin, Dopamine, and Norepinephrine, among others. These neurotransmitters have an overall effect of reducing excitement throughout the brain. Also, many of these neurotransmitters are known to have significant effects upon memory, learning, attention span, mental energy, focus, concentration, and overall cognition.

As a cognitive enhancer, this supplement may also be stacked together with caffeine. Since the natural anxiety and nervousness side effects are blocked, it serves to synergistically improve the cognitive and clarity of thinking benefits already produced by the caffeine.

Conclusion:

There is no doubt that L-Theanine is both an effective anti-anxiety and brain-boosting supplement. Just bear in mind that specific effects and results may vary depending on the user and a number of other factors. Better is really a question of which benefits and effects are more important in your specific situation. From a long term standpoint, it probably has more chance of long-lasting anxiolytic effects, but why not give it a try and see if you can obtain both categories of benefits?

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Garcinia Cambogia for Weight Loss

Garcinia Cambogia

Weight loss is a difficult to achieve. Sometimes even with frequent exercise and the correct diet the pounds don’t seem to go away. And with the hectic schedules most of us have nowadays, finding the time to do even that is seriously hard.

For either situation, luckily, there’s Garcinia Cambogia extract. The plant, native to India and Asia, is now more often known as Gambooge. Supplements are made from the skin of the fruit. Its active element is hydroxycitric acid, a derivative of citric acid which has been recently studied for its potential modulation of lipid metabolism, reduction of carbohydrate metabolism, and suppression of epididymal fat accumulation.

The Benefits of Garcinia Cambogia

Garcinia Cambogia does not allow new fat cells to be generated within the body, thus causing your system to get rid of the fat. It is also an appetite suppressant. It should be taken an hour before eating and it will help you feel more satisfied with lower amounts of food; it has been used in India as an ingredient of soup to prevent people from eating too much meat. These elements make it particularly effective in eliminating belly fat, thus helping you reduce sizes even if the loss in weight is not so noticeable.

Another interesting fact about Garcinia Cambogia is that it increases serotonin levels, balancing mood and liming cortisol, a stress generated substance. Many people who eat a lot do so due to anxiety or depression, and boosting the mood is a great way to prevent eating your feelings.

Reports about the substance say that it is most helpful to lose large amounts of weight, whereas for slimmer people, the effects come more slowly. The recommended dosage goes from 500mg to 1500mg per day, but remember to start from the lowest dosage.

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Post-Workout Nutrition is as Important as Pre-Workout Nutrition

post-workout and pre-workout nutrition

Overview:

Every athlete recognizes the need for pre-workout nutritional support. This recognition is clearly evidenced by the incredible array of such supplements. Anything from energy drinks to the newest protein formulation is currently being marketed for the purpose of pre-workout nutrition. What many people seem to forget or not realize in the first place is that post-workout nutrition is just as important. In fact, there are even indications that it might be MORE important. Lack of post-workout nutrition can severely hamper performance in the gym, performance in your chosen sport or activity, and reduce the chance of reaching your full potential.

Why Pre-Workout Nutrition is Important:

The main reason why nutrition is important immediately before a workout is to provide your body with the support that it needs to power through the increased demands you are about to place upon it. There are so many energy drinks, pills, and powders on the market that it can make your head spin. Another reason why pre-workout nutrition is important is to help place your body in a good position for future muscle repair and growth. This means giving your body things like amino acids in order to supply more building and growth materials for later.

Why Post-Workout Nutrition is Important:

Very often the need for post-workout nutrition is overlooked. Workouts are intense and damaging events. You are actually destroying muscles. Of course, the hope is that this will force them to adapt and grow stronger, bigger, and more conditioned (depending on the type of routine and goal).

The rebuilding process is what will ultimately determine the results and effects of your training. After a workout, your body is in a severely catabolic state. To reverse this process you need to eat something soon after the workout is over. The 30-45 minutes immediately following training has often been called the ‘golden’ hour for nutrition.

What to Use after Your Workout:

In order to reverse the catabolic (the body feeding off of glycogen and protein stores) state, consume a high quality supplement. This supplement should contain some high quality protein and high-glycemic index (turns to glycogen very quickly) carbohydrates. When consumed in a ration of 2-to-1 or even 1-to-1 in favor of the carbohydrates, this supplement is able to help restore insulin levels and begin the process of recovery. Another thing that can help is to immediately consume some branched-chain amino acids. This will help to supply some of the best types of protein building blocks to the muscles very quickly.

Following these guidelines will help to make your workouts much more effective. You will see added gains and results after as little as a few weeks. Just be sure to always nutritionally support your efforts in the gym or on the field.

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Review of Sleep Aid RX Capsules

Sleep RX capsules aid in helping you sleep. They contain ingredients that are known to be very effective for sleep but without the unwanted side effects of prescription sleeping pills. The supplement contains melatonin, GABA (gamma-amniobutyric acid), lemon balm, valerian root, and passion flower. These ingredients have been researched thoroughly to prove their effectiveness in various applications including aiding in natural sleep. Many people experience sleeping problems and most of the time these problems are related to poor diet, stress, or lack of exercise. For people who do not want to risk their health and prefer a natural sleep aid to help them overcome their sleeping problems, sleep aid RX capsules show promise.

Sleep Aid RX Ingredients

Melatonin and GABA are two of the most powerful ingredients in the sleep aid RX capsules. Melatonin is a natural hormone that is produced by the pineal gland, a small pea size gland located in the middle of the brain. Melatonin helps to regulate sleep cycles and is stimulated by darkness. This stimulation is why we want to sleep at night and wake during the day. Melatonin has low toxicity and is available to anyone who wants to get back on a normal sleeping schedule. Abnormal sleep patterns are associated with a lot of health problems including premature aging. So getting enough sleep is essential if you want to maintain a healthy brain and healthy skin. Melatonin can be purchased alone but is more powerful and effective when combined with the many other ingredients in sleep aid RX capsules.

Melatonin Benefits

Melatonin benefits include being an antioxidant that helps combat inflammation, potentially slowing aging of the brain, helping you fall asleep, enhancing cognition, and helping to control blood sugar. There have been certain studies that show that melatonin can help improve mood in people who experience sadness as well. There are many benefits melatonin provides which is why it is one of the ingredients in the sleep aid RX capsules.

GABA Benefits

GABA is an amino acid that occurs in the brain and has a calming effect on excited nerve impulses. It can give a person a sense of well being and relaxation. Without this inhibitory neurotransmitter a person would continuously remain anxious and would not be able to relax. GABA benefits include fast relief of tension and anxiety, encouragement of sleep, improving mood, and a better sense of well being. This ingredient combined with melatonin makes for a very powerful combination and these are only two out of the many other natural ingredients in the sleep aid RX capsules that have such good health benefits. So if you are in the market for a sleep aid then you cannot go wrong with sleep aid RX capsules, especially if you want a natural sleep aid and want to avoid prescription drugs.

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Pre-Workout Supplements for Weight Loss vs. Muscle Building

supplements for muscle building and weight loss

Pre-workout supplements are a popular choice among weight lifters and among those who are trying to lose weight. The purpose of these supplements is to improve workouts and help attain the best results. There are two main kinds of pre-workout supplements: weight-loss supplements and muscle-building supplements.

The following are some of the benefits from using such supplements:

  • Increased strength and endurance;
  • Faster metabolic rate;
  • Enhanced energy and focus;
  • Overall better performance.

Before one decides to use any pre-workout supplements, pre-workout nutrition ought to be considered. Carbohydrates are essential as they are your body’s fuel source. It is recommended that you eat your carbs before your workout so that they can be utilized as fuel in your body. Protein is another must-have food.

Supplements for Weight Loss

Creatine for Weight Loss

Supplementing with creatine increases the body’s creatine stores which results in an increased level of phosphocreatine that in turn helps regenerate muscles’ energy source, ATP. According to a study conducted on 17 subjects, a dosage of 5g of creatine produced an increase in the total creatine content of the muscles. Recommended dosage is 3g per day.

Caffeine for Weight Loss

Caffeine is one of the most popular pre-workout supplements for weight loss. Caffeine can be obtained from coffee, tea, chocolate, or through energy drinks. This very popular supplement works by inhibiting the enzyme that blocks degradation of cAMP therefore allowing energy levels to remain high for extended periods of time. A study on the efficacy of caffeine in increased exercise performance showed increased performance after an intake of caffeine before workout. Typical dosage rages from 100-200 mg.

Glutamine:

As you work-out, the levels of glutamine in the body falls and using this as a pre-workout supplement can help delay fatigue during workout by producing more energy and reducing muscle fatigue.

Supplements for Muscle Building

Arginine:

This is a very popular pre-workout supplement for weight lifters because it allows more blood to flow to the muscles by dilating vessels and thereby allowing more nutrients to be absorbed. Results of a study on the effect arginine as a supplement 10 minutes before work-outs showed enhanced performance during workouts. Recommended dosage before a workout is 2-3g.

Citrulline Malate:

Supplementation with Citrulline Malate can increase the levels of arginine which is necessary after an intense workout. Breakdown of amino acids and increased levels of ammonia cause a reduction in arginine levels. Studies show that aerobic energy production is also promoted because of the muscle metabolism promoted by citrulline malate.

Tyrosine:

This supplement helps improve perceived level of fatigue and cognitive and physical performance during stressful conditions. It increases mental alertness and the ability to concentrate which can help one perform more strenuous workouts. Doses of 500 to 1000mg per day before workouts are recommended.

Whether or not to take pre-workout supplements will be totally up to you and will greatly depend on how you feel during your workout when you are taking these supplements.

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Sulbutiamine vs Octopamine

Octopamine vs Sulbutiamine – both are two supplements that provide a variety of benefits to health and well being. Octopamine is a biogenic amine that is generally used to help aid in fat loss. The substance itself is derived from tyramine which can be found in foods such as liver. Sulbutiamine is a synthetic molecule that is used for supporting the reversal of unnatural weakness and lack of energy and consists of two vitamin B1 molecules. It is also commonly used to improve memory and help to support the reversal of erectile dysfunction.

Octopamine helps to boost energy and assists in fat burning. Researchers believe that octopamine aids the body in breaking down fat cells so it has been added to a variety of weight-loss products and dietary supplements. Although the majority of stimulants and weight loss products start to become less effective over extended periods of time, it is said that octopamine does not. This is great because it means octopamine will stay effective. Higher dosages due to increased tolerance or anything of the sort will not be required. Additionally, octopamine has been found to help increase the body’s metabolism which helps the body to efficiently burn more calories. The dosage of octopamine varies between products and its intended use.

Sulbutiamine can be used for a quick energy boost or as a nootropic that increases cholinergic activity within the hippocampus which improves the memory by affecting the levels of acetylcholine in the brain. It is also said that sulbutiamine helps to increase glutatergic activity in the prefrontal cortex. This part of the brain is used to correct social behavior, moderate complex cognitive behavior, and coordinate decision making. When sulbtiamine affects the prefrontal cortex, the intrasynaptic glutamate levels are affected which generally improves memory and mental performance. It also strengthens the protective coverings of the nerves and helps improve the function of the central nervous system.

Sulbutiamine Dosage

The recommended sulbutiamine dosage is 600 milligrams per day taken in three separate 200 milligram doses.

Research has shown that octopamine also helps prevent protein from breaking down for energy which could be very beneficial for athletes and bodybuilders who want to maximize muscle recovery and growth. This could also result in fat loss without significant loss of muscle tissue, as muscle helps to burn fat. Sulbutiamine powder or capsule supplementation ultimately results in improved concentration, memory, and alertness, and the ability to burn fat at a quicker rate. Both of these supplements are good choices if you want increased energy or a faster metabolism.

Octopamine vs Sulbutiamine?

So depending on what you want to do and what your goals are you may find yourself stuck over which one to buy. If you want more energy and a faster metabolism, then octopamine may be a better choice for your goals; but if you want increased metabolism and improved memory, then you may want to go with sulbutiamine.

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Energy-Boosting Alternatives to Caffeine

alternatives to caffeine

Caffeine is one of the most effective substances for increasing energy and promoting focus and concentration. These reasons are why caffeine has been used in many of the typical pre-workout supplements. On the other hand, caffeine is also an addictive substance with some significant side effects. Therefore, it would be very helpful if there were an alternative that might be just as effective without the resulting side effects. Here are the
contenders…

Sulbutiamine:

Sulbutiamine is a nootropic that has many excellent benefits. It is designed to help improve your mood, memory, and energy levels. Additionally, there is no resulting crash and you will feel more alive after taking this supplement. The increased focus and endurance is caused by the supplement raising levels of thiamine and thiamine-phosphate esters within the brain. This is now becoming a popular addition to energy drinks with several studies showing significant increases in focus and reaction time performances.

Citrulline Malate:

Citrulline malate is an amino-acid formulation that helps provide energy directly to the muscles. Otherwise known as intramuscular ATP, this fuel is exactly where you want your pre-workout energy boost to go—right to the working muscles. The more ATP you have, the longer your muscles will function at an optimal level. Not only will you benefit from an increased amount of working muscle energy, but you will also see an improvement in endurance and recovery times.

Beta-Alanine:

Beta-Alanine is another caffeine alternative to consider adding to your pre-workout stack. This is actually less of an energy enhancer and more of an endurance provider. In the end, it accomplishes pretty much the same thing but the method of action is interestingly different. This supplement works by increasing intramuscular-carnosine levels. Carnosine is a substance that helps to remove lactic acid from your muscles. Lactic acid is what results from working a muscle (too much lactic acid and not enough ATP means that muscle becomes sore and will not perform at an optimal level). This would be a great supplement to stack together with a pure caffeine-replacement energy enhancer (Citrulline Malate, for example).

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Phenibut for Anxiety: Benefits of Phenibut and Theanine

Stress and anxiety plague many people on a day to day basis, often for what may seem like no reason at all.  Worse still, with the increase of fast paced life styles it seems like more and more of us are suffering from some form of these conditions and finding relief can be a major issue. To further complicate matters, finding effective all-natural supplements to help combat these issues can be quite a challenge. Fortunately, the supplements Phenibut and Theanine may be good choices to help fight the lingering anxiety caused by stressful lifestyles.

What is Phenibut?

Phenibut is a specially-designed derivative of GABA, a powerful neurotransmitter that is effective at reducing levels of stress and anxiety. Interestingly, the most important function of GABA elsewhere in your body is the regulation of muscle tone. Phenibut is capable of crossing the blood-brain barrier and is particularly fast-acting, making its effect quickly known once it is released.

These are just some of the reasons behind phenibut’s popularity. In fact, “Phenibut is widely used in Russia to relieve tension, anxiety, and fear, to improve sleep in psychosomatic or neurotic patients; as well as a pre- or post-operative medication. It is also used in the therapy of disorders characterized by asthenia and depression, as well as in post-traumatic stress, stuttering and vestibular disorders.” [1]

What is Theanine?

Theanine in teaL-Theanine is a non-protein free amino acid that is found primarily in the leaves of certain types of tea, particularly black and green teas. This ingredient is also thought to be one of the key reasons why tea has such a subtle calming effect on people despite the caffeine content.

More of an herbal remedy than a supplement, theanine is believed by many researchers to counter the stimulant effects of caffeine by increasing the production of alpha brain waves, producing a mild calming effect. Much like phenibut, theanine is a great way to boost your GABA levels and calm some of the body’s more stimulating neurotransmitters.

Phenibut for Anxiety

As previously mentioned, the primary benefit of Phenibut is to reduce the levels of stress and anxiety. This is done because the supplement is actually a precursor of GABA. The specific role of GABA is to act as an inhibitor that slows down neuron firing, a very different function than that of other neurotransmitters. This helps to induce a feeling of quiet and calm which relaxes muscles and reduces anxiety. [3]

Phenibut also boasts a range of neuroprotective and nootropic-like effects. These include helping to protect neurons from oxidative stress and removing toxins from the brain. Additionally, there is some evidence to suggest that the supplement also acts to help improve memory, learning ability, attention, and focus. [1]

Theanine for Anxiety

Supplements for anxiety

Since the Theanine supplement also works by modulating GABA receptor sites within the brain, by itself it should usually be enough to decrease levels of stress and anxiety.

However, the supplement is thought to also exert an influence on dopamine and serotonin. This is why it may also help to increase focus, improve learning, and aid memory. Generally speaking, theanine is one of the most benign types of anxiety easing supplements, but it’s also one of the most mild. [4]

Phenibut Dosage

When starting supplementation with phenibut, a good dosage is 200 mg. This way you can verify that it has some degree of effect without having to worry about overdoing it. Afterwards doses can be increased up to 500 mg and possibly beyond based on personal preferences. A higher dose may help in conjunction with a stimulant supplement to help combat late day sleepiness.

L-Theanine Dosage

A good starting dosage of theanine would be 100 mg. This should be enough to see the effects and judge whether or not they’re strong enough. This can easily be doubled to 200 mg, but it’s best to keep in mind that theanine isn’t a cure for anxiety, but more of a helper. [4]

L-Theanine vs Phenibut for Anxiety

While both supplements seem to have similar benefits, their effectiveness does vary from person to person. Therefore, the best way to decide which is a better option would be to try them both and pay careful attention to the benefits received as well as how they make you feel. Anxiety and stress are complicated afflictions and there is no easy cure as their causes differ greatly. With that said, there are many ways to help you cope with them and experimenting with these two supplements may be a good place to start.

Sources

  1. https://www.ncbi.nlm.nih.gov/pubmed/11830761
  2. https://www.lef.org/magazine/mag2011/mar2011_The-Chemistry-of-Calm_01.htm
  3. https://overcomingyouranxiety.net/naturalanxietyremedies/gaba-for-anxiety/
  4. https://overcomingyouranxiety.net/naturalanxietyremedies/theanine-for-anxiety/