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Vitamin K
Published on 2012-05-25 15:45:29
What is Vitamin K? Vitamin K is an essential fat soluble vitamin. It is not a single compound, but a group of chemically related compounds that serve the same purpose. Vitamin K naturally exists as vitamins K1 and K2, but synthetic forms are also available. The classic function of vitamin K is that it plays a major role in blood clotting. However, it is also needed for bone health, arterial health, and cell growth. Where Does Vitamin K Come From? Vitamin K can be synthesised within the gut by ba [..] > read more
Alpha Lipoic Acid
Published on 2012-05-25 12:48:39
What is Alpha Lipoic Acid? Alpha lipoic acid (lipoic acid, thioctic acid, or ALA) is an organic compound containing sulphur. It has been studied for a range of medical uses. However, what may be of most interest to us is that it shows huge promise in being able to promote strength and lean gains through its synergistic effect with creatine. Where Does Alpha Lipoic Acid Come From? ALA is naturally occurring in pretty much all food. Its most notable sources include organ meats, spinach and broccol [..] > read more
How to Stack Supplements
Published on 2012-05-24 15:49:38
Have you ever wondered how you can get the most out of your supplements? Different supplements sometimes have additive effects, while some have positive interactions. Does this go with that? How can I improve the way this works? If you've ever asked these types of questions, this article may give you the basic information you need to help build a more effective supplement stack to maximise your lean gains. How to Stack Creatine Creatine is a very popular supplement for use by bodybuilders and at [..] > read more
Carbs Before Workout
Published on 2012-05-24 15:26:03
In certain circles, the question of whether or not to have carbohydrates before resistance exercise has been a little contentious. The contention essentially centers around two issues, namely, 1) whether additional carbs prior to exercise will result in weight, and 2) whether additional carbs will provide added energy and therefore better strength during a given workout. Carbs Before Aerobic vs Resistance Exercise Having some carbs before an intense jog, cycle or swim makes pretty good sense. Th [..] > read more
Bilberry
Published on 2012-05-23 16:49:49
What is Bilberry? Commonly referred to as the European blueberry (and with species name Vaccinium myrtillus L.); bilberry is a low-growing shrub of the Ericaceae family1, 2. The berries are tasty, small and have a blue-black colour. Bilberries are known for being one of the richest sources of a class of compounds called anthocyanins; a potent class of plant antioxidants1, 2. Where Does Bilberry Come From? Bilberry is native to Europe and North America1, 2. The wild European bilberry is one of th [..] > read more
Polydextrose
Published on 2012-05-23 10:53:03
What is Polydextrose? Dietary fibre has some amazing properties for overall health. This has been covered fairly extensively in our "Recommended Fibre Intake" article. Whenever nature invents something so great, it's no doubt that man will draw inspiration from it and come up with his own interpretation of it. Polydextrose is a tasteless synthetic form of soluble dietary fibre that is synthesised by combining glucose (AKA dextrose) molecules together with a little bit of sorbitol and citric acid [..] > read more
Ronnie Coleman Pro-Antium Review
Published on 2012-05-22 15:54:04
Ronnie Coleman is a name synonymous with success. A winner of a record number of My Olympia titles, there have been no bodybuilders ever who have been able to match the strength, natural genetics and success (8 time Mr. Olympia) of Ronnie Coleman. Recently, Ronnie Coleman released a set of 3 supplements including a pre-workout, a GH boosting supplement and a testosterone boosting supplement to great acclaim. Ronnie Coleman’s ‘Signature Series’ will be hoping to capitalise their success by [..] > read more
DMAA (1,3 dimethylamylamine)
Published on 2012-05-22 13:30:57
What is DMAA? DMAA (short for 1,3 dimethylamylamine) is an organic compound with many names. It is also known as 1,3 dimethylpentlamine, 1,3 dimeth, methylhaxaneamine, Geranamine, and geranium oil/extract. DMAA is an effective stimulant and popular ingredient in supplements that can help you make lean gains and even burn some fat. Where Does DMAA Come From? DMAA can be chemically synthesised. It has been said that DMAA also exists naturally in the oil of the geranium plant (Pelargonium graveolen [..] > read more
Cordyceps
Published on 2012-05-21 13:50:18
What is Cordyceps? Cordyceps sinensis (also known as Ophiocordyceps sinensis, caterpillar fungus, or Yartsa gunbu) is a species of fungus that has been used as a traditional herbal aphrodisiac and treatment for fatigue in China and Tibet. Today, it is extremely valuable and has applications in bodybuilding and sports nutrition because of its potential to reduce fatigue and increase endurance. Where Does Cordyceps Come From? Cordyceps can be found in the humid temperate and tropical forests of As [..] > read more
Stretching Techniques
Published on 2012-05-18 16:49:36
In a previous article we discussed the four common stretching techniques, and their respective merits for strength, flexibility, endurance, sports performance, injury risks and doms. The four classical types of stretching include static, dynamic, ballistic and PNF. Static stretching is by far the most popular and common form of stretching that has traditionally been a part of the pre-exercise and competition warm-up regime1. But these conventional stretching practices are being heavily scrutinis [..] > read more
Acidophilus
Published on 2012-05-18 14:52:17
What is Acidophilus? Acidophilus is a species of bacteria belonging to the Lactobacillus genus. They are probiotics and are considered to be good bacteria because they help fight off bad bacteria in the digestive system, as well as maintaining overall health. You can learn more about probiotics in our "Prebiotics & Probiotics" article. Where Does Acidophilus Come From? Acidophilus means "acid loving" in Latin, and this gives u a hint as to where they can be found. They can naturally be found in [..] > read more
Acai
Published on 2012-05-18 11:45:47
What is Acai? Acai (or assai) is a berry super food that has exploded onto the health food scene recently. It is packed full of potentially health promoting nutrients, some of which are well known among the scientific community for reducing bad LDL cholesterol levels and as antioxidants. Furthermore, acai also contains unique nutrients that were previously undiscovered, that can also contribute to good overall health. Where Does Acai Come From? Acai berries grow on the acai palm (Euterpe olerace [..] > read more
Humanofort
Published on 2012-05-18 11:36:03
What Is Humanofort? Humanofort™ is a patented Romanian supplement said to be beneficial for a whole host of medical and clinical issues including raising testosterone levels to reducing cortisol levels to normalizing insulin levels. Having been patented in the late 90s, currently only a handful of supplement producers are allowed to sell the product. Where Does Humanofort Come From? As mentioned previously, Humanofort is a nutritional supplement originally produced in Romania. It is based on a [..] > read more
Vitamin B6
Published on 2012-05-17 16:03:45
What Is Vitamin B6? Vitamin B6 is an essential vitamin that must be derived from the diet. Vitamin B6 does not actually refer to a specific chemical entity, but rather it is the collective name given to the several forms of vitamin B6, called vitamers1. Some of the more common forms found in supplements include pyridoxine, pyridoxal and pyridoxal 5’-phosphate1. Vitamin B6 participates in over 100 reactions in the human body including carbohydrate, amino acid, neurotransmitter and fatty acid me [..] > read more
Cardio Exercises
Published on 2012-05-17 15:41:49
We are all aware of the benefits of running and cardio. It’s a great way to increase our cardiovascular fitness, loss weight, and improve general health. But let’s face it, cardio is sometimes pretty boring, especially if you are doing the same thing over and over again. But there’s really no reason why you should limit yourself to one form of exercise. There are many variations and different activities you can participate in to get a good cardio workout. In this article, we’ll have a qu [..] > read more
Glucosamine
Published on 2012-05-17 13:45:38
What is Glucosamine? Glucosamine is one of the most well known supplements in the world. Chemically speaking, it is an amino sugar, i.e. a sugar with an amino group attached. Glucosamine plays a role in building cartilage, which is the substance between joints that provides cushioning. Glucosamine can be used to treat joint pain, particularly in the knee and hip, as a result of osteoarthritis. If you are active and engage in plenty of high impact exercises, chances are you already have a degree [..] > read more
Exercise Off Days - The 3 Day Rule
Published on 2012-05-17 11:41:08
While it is recommended that we should at least exercise for at least 30 minutes per day for at least 5 days in a week, sometimes it can be almost impossible. Whether it is because we have a deadline to meet at work, a family dinner you have to attend, you’re on holiday or you’re simply just too tired to exercise, everyday life can get in the way of these recommendations. But when it comes to taking off days, there’s one golden rule that you should keep in mind and that is to never take mo [..] > read more
Phenylalanine
Published on 2012-05-17 11:11:55
What Is Phenylalanine? Phenylalanine is an essential amino acid that belongs to a larger group of amino acids collectively referred to as large neutral amino acids (LNAA)1. Other amino acids that make up this group include tyrosine, leucine, valine, isoleucine and tryptophan. The LNAA designation refers to a similarity in the structure and charge of their side chains. This group of amino acids compete for the same carrier to diffuse through the blood-brain barrier. For this reason, phenylalanine [..] > read more
Vitamin A
Published on 2012-05-17 10:33:01
What is Vitamin A? Vitamin A was the first vitamin to be discovered (thus labelled with the letter A). It is a group of fat soluble compounds that are vital to life. Its best known function is that it's needed for night vision. However, unknown to most people, it is also plays a role in maintaining the immune system and the surface lining of organs. Where Does Vitamin A Come From? Vitamin A naturally exists in two main forms. Preformed vitamin A is obtained from animal sources (liver and to a le [..] > read more
Vitamin C
Published on 2012-05-16 14:42:35
What is Vitamin C? Vitamin C (or ascorbic acid) is probably one of the most famous of the water soluble vitamins. It serves some vital functions such as being involved in the synthesis of collagen (the glue that holds your cells together, needed for healing and repair of tissue), L-carnitine (a well-known fat metaboliser), and some neuro-transmitters. Vitamin C is also a good antioxidant, and is needed for protein metabolism. So long story short, if you're low on vitamin C, you can forget about [..] > read more
Vitamin E
Published on 2012-05-16 11:35:38
What is Vitamin E? Vitamin E is one of the essential fat soluble vitamins. It is actually not a single compound, but refers to a group of eight related compounds that serves the same purpose within the body. The best known function of vitamin E is that it's a powerful antioxidant that protects the body from free radical damage. Where Does Vitamin E Come From? Vitamin E can obtain from your diet occurs in many different forms. It exists as two distinct compounds, as tocopherol and tocotrienol, an [..] > read more
Zinc
Published on 2012-05-16 11:00:19
What is Zinc? In chemical gobbledygook, zinc is a divalent trace element. It layman terms, it’s an important essential mineral necessary for growth and development. Zinc is a cofactor for over 300 known enzymes and out of all the minerals, it is second only to iron in body content at 2 to 3 g4. As well as being a cofactor for many enzymes, zinc is an important structural constituent for many proteins in the body. Half of the body’s total zinc is present in muscle2. Other major organs of the [..] > read more
Evening Primrose Oil
Published on 2012-05-15 14:56:02
What is Evening Primrose Oil? Evening primrose oil is a plant oil extract that is rich in linoleic acid omega 6 oils, as well as some gamma linolenic acid (GLA). It has been used as treatment for a variety of inflammatory diseases such as arthritis and dermatitis. Some women may also use this supplement to treat PMS or menopausal symptoms. Although the efficacy of such uses receives mixed opinions from the scientific community, what is certain is that evening primrose oil does provide essential [..] > read more
White Kidney Bean (Cannellini Bean)
Published on 2012-05-15 10:55:32
What are White Kidney Beans? White kidney beans (or cannellini beans), just like many other beans, are a member of the Phaseolus vulgaris species. They are similar to navy beans, which are commonly sold as "baked beans". White kidney beans have huge potential as a weight loss aid. It is an effective carb blocker and may help you reduce weight by shedding off excess fat while also helping to maintain lean muscle mass. Where Do White Kidney Beans Come From? White kidney beans are very popular in p [..] > read more
L-Alanyl-L-Glutamine
Published on 2012-05-14 16:01:26
What is L-Alanyl-L-Glutamine? (also known as Glutamine Dipeptide) L-alanyl-L-glutamine as the name suggests is a dipeptide made up of the amino acids, alanine and glutamine. L-alanyl-l-glutamine was developed to overcome the issues of stability and solubility associated with free l-glutamine1. When placed in solution, l-glutamine partially degrades to ammonia and pyroglutamic acid2; both toxic substances to the body. The extent of degradation increases with increasing temperature and length of t [..] > read more
Theobromine
Published on 2012-05-14 15:47:42
What is Theobromine? Theobromine (also known as theobromide and xantheose) is a naturally occurring alkaloid that is a close chemical relative of caffeine. In the world of bodybuilding, it could help to improve workout intensity as well as being a natural diuretic. It also has many medicinal properties that can be used for a variety of purposes. These include being a heart stimulant, diuretic, aphrodisiac, and treatment for asthma. Where Does Theobromine Come From? Theobromine can be found in co [..] > read more
Flaxseed Oil
Published on 2012-05-14 09:40:20
What is Flaxseed Oil? Flaxseed oil (also known as linseed oil) is a tasty oil that is known for its high concentration of omega 3 fatty acids. In fact, no other plant contains as high levels as flaxseed oil. For this reason it is a good dietary supplement that may provide protection against heart disease, as well as some performance gains associated with omega 3 fatty acids in general. Where Does Flaxseed Oil Come From? Flaxseed oil is extracted from the seeds of the flax plant (Linum usitatissi [..] > read more
Stevia
Published on 2012-05-11 14:48:57
What is Stevia? Stevia is a natural non-caloric sweetener that has been used for centuries by South Americans, and more recently by the Japanese. It is also known as stevioside and steviol glycoside. It is suitable for use by diabetics and by those on low carbohydrate/calorie diets. Where Does Stevia Come From? Stevia is extracted from the Stevia rebaudina plant, also known as "sweet leaf" or "sugar leaf". The plant can be found in the tropical and subtropical regions of the world. Stevia Benefi [..] > read more
Forskolin
Published on 2012-05-11 14:19:39
What is Forskolin? Forskolin, also known as Coleonol is a chemical compound extracted from a plant native to India and had long been used in Ayurvedic medicine for treatment of skin disorders and respiratory issues. However, recently it has been studied for possible effects on cardiac function, lung function, glaucoma and also for weight loss. Where Does Forskolin Come From? Forskolin is extracted from the Plectranthus Barbatus plant, also known as Coleus Forskohlii. Parts of the plant can also [..] > read more
Iron
Published on 2012-05-11 11:23:46
What is Iron? Iron is an essential trace (or micro) mineral that is required for a host of functions within the body. These include transporting oxygen in the form of haemoglobin, being a part of the electron transport chain, and being a part of all enzymes within the Krebs cycle. Basically, iron is essential for energy metabolism. Where Does Iron Come From? Iron can be found in various whole foods such as oysters, red meat, green vegetables, whole grains, and legumes. However, it is important t [..] > read more
Ginkgo Biloba
Published on 2012-05-10 16:40:34
What is Ginkgo Biloba? Gingko biloba has existed for over 250 million years and may grow to 40m, and live for over 1,000 years1. The extracts of the gingko biloba leaves have been used for hundreds of years to treat various disorders. These extracts consist mainly of a class of chemical called flavonoids and terpenoids1. Where Does Ginkgo Biloba Come From? Gingko biloba is indigenous to Korea, Japan, and China, but can be found worldwide1. Ginkgo Biloba Benefits Ginkgo biloba has been used su [..] > read more
Evodiamine
Published on 2012-05-10 14:34:32
What is Evodiamine? Evodiamine is a chemical compound extracted from a particular species of tree and is said to possess antiobesity effects along with anti-inflammatory and anti-infectious properties among many others. Where Does Evodiamine Come From? As mentioned previously, the compound evodiamine is extracted from the tetradium species of trees, which includes nine species of trees. Generally known as Evodia Trees or Bee Bee Trees, it is a common tree found in Asian regions, especially in Ch [..] > read more
Sodium Bicarbonate
Published on 2012-05-10 12:01:14
What is Sodium Bicarbonate? Sodium Bicarbonate has many other names, which include sodium hydrogen carbonate, sodium bicarb, baking soda, bicarbonate of soda, or different permutations and combinations of these. It is a white cystaline compound containing an atom of sodium, hydrogen, and a molecule of carbonate. Other than being useful in the kitchen and as an antacid, it also has serious applications to improve exercise performance. Where Does Sodium Bicarbonate Come From? Sodium bicarb can be [..] > read more
Betaine
Published on 2012-05-10 11:30:17
What is Betaine? (also known as Trimethylglycine) Betaine, also known as trimethylglycine is an important naturally occurring amino acid in the body that has a variety of functions. It is most well-known for its function as an osmolyte1 (i.e. protecting cells against dehydration). However, it also acts as an antioxidant2, a regulator of homocysteine levels3 (marker of cardiovascular disease) and a protector of vascular function4. However, in recent times, betaine has received additional atten [..] > read more
Food Cravings & Low Calorie Diets
Published on 2012-05-09 16:48:12
Food cravings…you wouldn't be human if you haven't experienced these from time to time. What's more, they are often seen as one of the primary factors affecting strict adherence to special calorie-controlled diets. Food Cravings Defined To be specific, a food craving can be defined as "an intense desire to consume a particular food (or type of food) that is difficult to resist"1. It's important to distinguish food cravings from hunger. When talking about a food craving; only a particular fo [..] > read more
Saw Palmetto (Serenoa repens)
Published on 2012-05-09 12:55:46
What is Saw Palmetto? Saw Palmetto (Serenoa repens or Sabal serrulatum) is a small palm tree, containing an extract that has been traditionally used to treat a variety of urinary and reproductive issues. It has been commonly used by doctors in Italy and Germany as a treatment for benign prostatic hyperplasia (BPH). Where Does Saw Palmetto Come From? Saw palmetto is native to southeastern USA in regions along the Atlantic and Gulf coast. Saw Palmetto Benefits for Prostate Health In older age, man [..] > read more
Choline
Published on 2012-05-09 12:17:28
What is Choline? Choline is considered an essential nutrient for everyday health and must be consumed in the diet or as a supplement. It is usually grouped with the B vitamins and has several important functions including being essential parts of biological cell membranes in the form of the phospholipid; phosphatidylcholine. It is also involved in the transmission of signals from the brain through the nerves to other organs of the body. It is also involved in the metabolism and use of lipids or [..] > read more
Artificial Sweeteners & Cancer
Published on 2012-05-09 10:24:45
Artificial sweeteners are found everywhere, from the humble chewing gum to a huge range of bodybuilding supplements. Consequently, it would be nice to know whether or not all this is actually bad for our health. This article would take a quick look through scientific literature to summarise the findings of the safety of artificial sweeteners. What Are Artificial Sweeteners? Sugar is tasty, there's no doubt about it. But high sugar foods are not exactly something that is generally considered to b [..] > read more
Golden Root (Rhodiola)
Published on 2012-05-08 11:17:25
What is Golden Root? Golden Root, also known as Rhodiola rosea, Roseroot, or Aaron's Rod is a flowering plant known for its potential as a mood elevating herb. It has been used for centuries by the Russians and Scandinavians to cope with extremely cold weather. It has been said that Golden Root is able to improve physical and mental performance, as well as alleviate stress. Where Does Golden Root Come From? Golden Root is found in many colder regions including the mountains of Central Asia, Amer [..] > read more
Milk Thistle (Silymarin)
Published on 2012-05-07 12:11:38
What is Milk Thistle? Milk thistle (or St Mary’s thistle) is arguably one of the most intensively researched and promising herbal treatments considered for duty in front line medicine. Traditionally, milk thistle has been used as a liver tonic for around 2000 years. The extract of milk thistle (silymarin) now has a place in modern medicine for treating diseases of the liver, and it may even have a role in the treatment of cancer. Where Does Milk Thistle Come From? Milk thistle (Silybum marianu [..] > read more
Amino Acids
Published on 2012-05-04 14:06:28
What Are Amino Acids? Amino acids are essentially the building blocks of protein, which are required for many important functions and processes within the human body. There are 22 standard amino acids which can be grouped together to become these proteins. There are also non standard amino acids which aren’t involved in the protein making process. Of the 22 standard amino acids, 20 are found in the human body. Of those 20, nine are considered essential amino acids; that is we must consume them [..] > read more
Boswellia
Published on 2012-05-03 15:55:50
What is Boswellia? Boswellia is a genus of trees native to tropical areas in Africa and Asia and whose fragrant resins have long been used in traditional Ayurvedic medicine for a whole host of ailments. Most notably, one particular species, the Boswellia Serrata has had intense interest in the past decade for its potential as a treatment for osteoarthritis and other inflammatory issues. Where Does Boswellia Come From? Boswellia Serrata is commonly found in and around several states in India. Ext [..] > read more
Guarana
Published on 2012-05-03 14:14:51
What is Guarana? Guarana is well known for its high concentration of guaranine (which is chemically identical caffeine). This together with other compounds present may make guarana an effective tool for bodybuilders and dieters. It has potential as a stimulant to improve exercise performance, as well as being a thermogenic to help shed fat. Where Does Guarana Come From? The guarana plant (Paullinia cupana) is native to Arizonian countries such as Brazil. Native tribes have harvested guarana for [..] > read more
African Mango
Published on 2012-05-02 16:24:38
What is African Mango? African Mango, also known as Bush Mango or Irvingia is a native mango species to Africa and Southeast Asia. The trees themselves are valued for their mango like fruits as well as the nuts produced which are both high in fats and protein. In the last couple of years, African Mango has also been said to be beneficial for fat and weight loss. Where Does African Mango Come From? As previously mentioned, African Mango is native to Africa and Southeast Asia. Currently extracts o [..] > read more
Willow Bark (Salicin)
Published on 2012-05-02 15:57:00
What is Willow Bark? Willow bark extract (or salicin) is natural anti-inflammatory that is chemically similar to aspirin. It is made up of a glucose molecule attached to a molecule of benzoic alcohol. Over the years it has been used effectively as one of the many ingredients in weight and fat loss supplements. Where Does Willow Bark Come From? Salicin can be extracted from the bark of willow trees, which are members of the Salix genus (thus the name salaicin). These trees are found in the moist [..] > read more
Ornithine Alpha-Ketoglutarate
Published on 2012-05-02 09:47:57
What is Ornithine Alpha-Ketoglutarate (OKG)? Ornithine α-ketoglutarate (OKG) is a salt formed of two molecules of ornithine and one molecule of α-Ketoglutarate3. OKG is unique in that its positive effects on health cannot be replicated when giving ornithine and alpha-ketoglutarate separately3. Where Does OKG Come From? OKG is not a naturally occuring amino acid in the human body and it is not found in food, but rather must be chemically synthesised. OKG Benefits OKG has very strong anabolic pr [..] > read more
Colostrum
Published on 2012-05-01 16:23:47
What is Colostrum? Colostrum, beestings, bisnings, or first milk, is a special form of milk produced by mammals during late pregnancy, soon before birth. Colostrum is very rich in nutrients such as protein, vitamins, as well as antibodies for use by the infant. It serves as a good food source for bodybuilders and athletes because it has potential as an ergogenic aid and it is also lower in fat and carbohydrates compared to regular milk. Where Does Colostrum Come From? Most female mammals are cap [..] > read more
Bromelain
Published on 2012-05-01 10:42:18
What is Bromelain? Bromelain refers to a specific group of enzymes that are capable of breaking down proteins (protease). It has been traditionally used for meat tenderisation, but its properties have recently been utilised as a protein powder additive to increase digestibility, as well as muscle recovery. Where Does Bromelain Come From? Bromelain comes from the stem of pineapple plants and other plants from the Bromeliaceae family (thus the name bromelain). Benefits of Bromelain Benefits of Bro [..] > read more
Ashwagandha
Published on 2012-04-30 14:33:27
What is Ashwagandha? Ashwaganda (Withania somnifera) or Indian ginseng is a plant in the nightshade family that is related to potatoes, tomatoes, egg plants, and tobacco. It has been used for centuries in traditional Indian medicine, and has been reported to have benefits including improving physical performance, providing stress relief, and improving fertility. Where Does Ashwagandha Come From? Ashwagandha was originally cultivated in the drier parts of India. But of course, its use has now als [..] > read more
Protein for Elderly
Published on 2012-04-30 11:44:13
The effects of aging are evident for everyone to see...decreased skin elasticity, decreased mobility and flexibility, decreased recovery ability and the list goes on. But a fascinating series of recent studies has shown that the process of aging also results in changes to the way dietary protein intake stimulates muscle protein synthesis both in the rested state and in response to resistance exercise. If you are an individual over the age of 40, its vital that you are aware of this information, [..] > read more
Egg Protein
Published on 2012-04-27 13:32:15
What is Egg Protein? As the name suggests, egg protein is the protein from eggs, namely the egg white (or albumen). Decades ago, before whey protein came into the scene, the preferred protein of choice for bodybuilding was egg protein. Indeed whey is a superb and convenient source of protein, but does that mean we should forget completely about the humble egg? I think not. Where Does Egg Protein Come From? Egg protein comes from...eggs (generally chicken eggs). The chicken egg industry is a huge [..] > read more
Raspberry Ketones
Published on 2012-04-26 12:03:19
Raspberry Ketones The smell of raspberries brings back memories of pavlova and cough syrup. While everyone has different opinions of raspberries, there is no doubt that it is fast becoming a trendy ingredient in fat loss products. More correctly, it’s the raspberry ketones which are being used more frequently by supplement companies. Raspberry Ketones are the main aroma compounds found in red raspberries which are often used in cosmetic and food industries as a way to impart a fruity odo [..] > read more
Functional Strength
Published on 2012-04-26 11:52:40
There are many instances in daily life and sport, both expected and unexpected, in which muscular force must be exerted when in an unstable condition. Take for example, trying to stay upright after tripping on a flight of stairs or the surfer trying to remain upright after a wave has closed in on him/her. In such instances, one is often trying to balance on one leg or has the majority of their weight resting on one leg. In contrast, traditional bodybuilding exercises are performed on a stable [..] > read more
Spirulina
Published on 2012-04-26 11:18:11
What is Spirulina? Spirulina is an edible form of fresh water algae, belonging to the Arthrospira platensis and Arthrospira maxima species. Being high in protein, vitamins, minerals, antioxidants, and essential fatty acids, it is known for its rich array of nutrients and potential ergogenic properties. Where Does Spirulina Come From? Spirulina has been a food source for cultures such as the Aztecs for centuries, and is now cultivated globally. The USA is one of the leaders in spirulina cultivati [..] > read more
Vitamins and Minerals
Published on 2012-04-26 11:10:40
We've all heard about them and how good they are for us and most of us take the odd multivitamin, but as our food system changes as well as the environment around us, there might be a need to get more than what was originally recommended. Vitamins & Minerals The world we live in today is extremely different from that of 10-20 years ago. With drastic improvements in technology, the use of nanoparticles has increased dramatically. Nanoparticles are ultrafine particles which are employed in a va [..] > read more
Fish Protein
Published on 2012-04-26 10:49:48
Cow's Milk Protein Cow’s milk protein has by far been the most predominant supplemental protein for the last…..well, since forever really. Separated into the two protein fractions, casein and whey, they are by far the most studied, well known and most widely used protein supplements on the market today.With a favourable amino acid profile, high bioavailability (high absorption), plenty of healthy subfractions including glycomacropeptides, beta-lactoglobulin and alpha-lactalbumin to name a f [..] > read more
Soy Protein
Published on 2012-04-24 13:30:39
What is Soy Protein? Whether you're a vegetarian, or an omnivorous bodybuilder, you probably already know that legumes are a great source of protein. Therefore, it should be no surprise that legumes such as soy can be processed into a high quality protein powder, similar in concept to whey. However, although whey protein is popular, it is not for absolutely everyone. Vegans choose not to use whey, and the lactose present in some whey protein powders may be an issue for lactose intolerant people. [..] > read more
Prebiotics & Probiotics
Published on 2012-04-23 15:54:53
Although the terms "prebiotics" and "probiotics" sound similar, they are in fact quite different. In this article we will explore these differences, and how they may benefit your overall health. Before we dive in, it is important to know that our large intestine is home to trillions of bacteria made up from over 500 different species some of which are beneficial to our health. Bacteria such as lactobacillus, bifidus, and acidophilus have a range of functions from improving immunity to synthesisi [..] > read more
Strength and Endurance Training
Published on 2012-04-23 14:45:47
Various athletes and coaches have argued that if one trains for endurance and strength simultaneously, progress in performance will be slower than if you train for each one separately. This is known as the ‘concurrent training effect’. However, there are strategies that can be followed in order to maximize using both effectively. There are two enzymes that play a role in the effect of training on muscle, namely the ‘AMP-activated protein kinase’ (AMPK) and the mammalian ‘target of rapa [..] > read more
Reduce Stress for Muscle Gain
Published on 2012-04-23 14:44:59
We often talk about incorrect eating and/or insufficient sleep that has a negative effect on mass building and fat loss, however there is another component that plays a role – and that is stress. Stress in all facets of life is difficult to avoid. Stress at work, stress in a relationship, and many other such instances will have a negative impact on training objectives. There are a number of sure-fire ways to help reduce the detrimental effect of stress so you can more build muscle and drop [..] > read more
High Intensity Interval Training
Published on 2012-04-20 16:55:51
It is now well established that high-intensity interval training (HIIT) induces numerous physiological adaptations that resemble traditional endurance training despite a dramatically lower total exercise volume1. In addition to using tests such as cycling time trials, scientists have also confirmed the efficacy of high intensity interval training by measuring the changes in expression of specific proteins that are tied to aerobic capacity1, 2. In science, once you have a theory that can be confi [..] > read more
Best Exercise for Fat Loss
Published on 2012-04-20 14:22:17
Suppose you are an overweight individual who has just fronted up to your local gym or has just enlisted the services of a personal trainer. Naturally, your main objective is to lose body fat and reduce your overall weight. What exercise protocols do you suppose you are most likely to be given? The average person might expect it to closely resemble one incorporating regular steady state exercises such as walking or jogging. Perhaps if you have a more adventurous or innovative personal trainer the [..] > read more
Capsaicin
Published on 2012-04-20 14:22:09
What is Capsaicin? Capsaicin is a natural alkaloid that is found in the Capsicum genus (chili peppers). It is considered an irritant and is the substance that makes your tongue burn while eating a hot curry. However, while some people don't like a spicy meal, capsaicin may actually be helpful for weight and fat loss. Where Does Capsaicin Come From? Capsaicin occurs naturally in most chilli peppers in varying amounts, depending on species and growing conditions. These include red peppers, cayenne [..] > read more
Green Tea
Published on 2012-04-19 14:51:14
What is Green Tea? Over the recent years, green tea has possibly been one of the most well studied herbal remedies. It has been linked to a variety of health promoting effects such as thermogenesis and protection from heart disease. There is no doubt that green tea is good for you, but science is only really starting to scratch the surface of the potential of this super food. Green tea is a tea made from the leaves of the plant Camellia sinensis. Although many other teas are made from this same [..] > read more
Chromium
Published on 2012-04-18 16:53:42
What is Chromium? Chromium is one of the essential minerals, and is needed for carbohydrate and fat metabolism. It is thought that supplementation with chromium may be able to improve lean gains as well as aid in fat loss. Where Does Chromium Come From? Chromium is a mineral found naturally in a large variety of foods such as whole grains, vegetables, meat, seafood, dairy and eggs. Chromium Benefits Chromium is said to be able to increase insulin sensitivity within the body. Consequently, it is [..] > read more
GABA (Gamma-aminobutyric acid)
Published on 2012-04-18 13:44:34
What is GABA? Gamma-aminobutyric acid (GABA) is a neurotransmitter and plays a role in the regulation of muscle tone. As its name suggests, it is technically an amino acid. However, it is unique to what most people know as amino acids because the amino acids that we are familiar with are in an alpha configuration, whereas GABA is in a gamma configuration. Consequently, it is not incorporated into proteins. Where Does GABA Come from? GABA is synthesised naturally within our body and low concentra [..] > read more
Dandelion
Published on 2012-04-17 16:41:25
What is Dandelion? Most of us know what dandelion (Taraxacum officinale) is. It’s that pesky weed that makes our yards look crummy and kids like to make wishes by blowing away their seeds. But what you may not know, is that dandelion is an effective diuretic which can be helpful in your journey to look shredded, while also having some other, centuries old, beneficial properties. Where Does Dandelion Come From? Dandelions are native to Europe, Asia, and North America. They have spread globally [..] > read more
Creatine Ethyl Ester
Published on 2012-04-17 10:33:56
What is Creatine Ethyl Ester Many people are familiar with creatine, and its well established ability to increase strength and lean gains. The most common form of creatine is creatine monohydrate. This form as been well studied and has a proven track record. Consequently, this is an attractive substance for developers to try to improve on. Creatine ethyl ester (CEE) is a molecule of creatine which has been attached to an ethyl alcohol group, thus making it an "ester". Creatine Ethyl Ester Benefi [..] > read more
CrossFit Training
Published on 2012-04-16 15:02:59
What is CrossFit? CrossFit is a web based company founded in 2000, which is well known for its “CrossFit” exercise program. The program focuses on general strength and fitness, promoting the development of all-round skills and ensuring that at no point, individuals start to specialise. In essence, CrossFit aims to produce elite “Jack of all trades” athletes. To do this, CrossFit incorporates exercises from various disciplines, involving both strength and cardio, and draws inspiration fro [..] > read more
Minerals: The Basics
Published on 2012-04-13 15:09:54
What are Minerals? Minerals are a group of unrelated inorganic compounds that are required for life. They are obtained through the diet and are involved with a whole cascade of functions within the body ranging from metabolism to reproduction. They can be loosely grouped together into two classifications, either micro mineral or macro mineral. Because every mineral has its own huge following of scientist groupies, it will be impossible (and boring) to talk about every single mineral in detail, e [..] > read more
Choosing the Best Protein Supplement
Published on 2012-04-13 13:10:39
‘What is the best protein supplement for me?’ This would have to be one of the most common questions pondered by both the novice and experienced bodybuilder. It’s also one of the hardest questions to answer. Type of Protein There are many ways to answer this question. One can approach it simply in terms of the ‘type’ of protein, namely whey vs casein vs soy, in which case whey is best choice. But going a bit deeper, there are then variations in the types of whey protein. For example, h [..] > read more
New Muscle Building Tips (Blood Flow Restriction)
Published on 2012-04-12 16:06:41
Low-Intensity Blood Flow Restriction Resistance Exercise High–intensity weight training is synonymous with success in bodybuilding. It’s seen as the most effective way for continued muscle hypertrophy. Such weight training typically encompasses lifting a weight of at least 70% of one’s concentric one-repetition maximum (1-RM). It is believed that anything below this intensity does not produce significant muscle growth1. But new research suggests one can still get significant muscle hypertr [..] > read more
Citrus Aurantium
Published on 2012-04-10 15:32:59
What is Citrus Aurantium? Citrus aurantium goes by many names, bitter orange, marmalade orange, Seville orange, sour orange, and bigarade orange. It is a type of orange that is used to breed sweet oranges that we enjoy to eat, and also appears in various dishes all over the world. N-methyltyramine, octopamine, and synephrine may be extracted from Citrus aurantium and may help with weight loss and bodybuilding. Citrus Aurantium as an Alternative to Ephedrine Ephedrine (ephedra) is a well-known [..] > read more
Best Pre-Workout Supplements
Published on 2012-04-03 14:15:49
Pre-workout supplements are quite the buzz of late. Accordingly, there is no shortage of pre-workout supplements to choose from. So how does one go about choosing the right one? Well it partly depends if one wants a ‘nuts and bolts’ or a ‘bells and whistles’ pre-workout supplement. The ‘nuts and bolts’ pre-workout supplements tend to contain fewer ingredients with proven benefits, while the ‘bells and whistles’ pre-workout supplements may contain many of the ‘nuts and bolts’ [..] > read more
Casein Protein: The Basics
Published on 2012-04-02 12:14:27
Milk can be broken up into two major protein groups. Casein makes up the vast majority of the protein content of milk (80%). The remaining 20% contains a group of proteins collectively known as whey proteins. Most of us here are very familiar with whey protein and believe it is an essential part of the bodybuilder’s collection of supplements. Whey protein is well known for its easy digestibility and rapid absorption, which is important immediately after a bout of exercise. However, less well k [..] > read more
Beta-Alanine The Basics
Published on 2012-04-02 11:43:31
Beta-alanine is one of the most popular supplements not just in the sport of bodybuilding but in a wide range of power and endurance sports. And rightly so; the supporting research on beta-alanine is overwhelmingly positive and exercise scientists’ are unanimous in their support of beta-alanine’s anaerobic exercise enhacing-capacity1. With regard to how beta-alanine works -it’s pretty simple really; Supplementation with beta-alanine increases muscle levels of carnosine, which is the body [..] > read more
Creatine HCL (Hydrochloride)
Published on 2012-03-30 14:05:48
Creatine has been clinically proven time and again to be effective in building strength and muscle. Consequently, it is one of the must have supplements for bodybuilders, weight lifters, and other athletes. Constant advancements are being made in the field of creatine research, and one of the upcoming young stars is creatine hydrochloride (HCL). What is Creatine HCL (Hydrochloride)? As its name suggests, creatine HCL is made by attaching a hydrochloride group to creatine, thereby creating a salt [..] > read more
Citrulline
Published on 2012-03-30 10:26:42
In the last couple of years, you may have noticed more and more pre-workout supplements featuring the amino acid L-citrulline or its common derivative L-citrulline-malate. L-citrulline has been around for decades and is even sold by prescription in Europe under the brand name Stimol®. Stimol® is used to treat a medical condition called asthenia (i.e. pathological symptoms of physical weakness and loss of strength). It is only in the last decade; however, that citrulline has emerged as a promis [..] > read more
Gaspari MyoFusion Probiotic Review
Published on 2012-03-22 16:20:59
Rich Gaspari is a household name within bodybuilding circles and the supplement industry with his large range of nutritional supplements widely regarded as one of the premium brands in the world. With such strong performing supplements as SuperPump 250 and SizeOn, Gaspari Nutrition has recently reformulated and reinvigorated a large portion of their range including their famous blended protein MyoFusion by releasing their MyoFusion Probiotic Series – a blend of their MyoFusion protein with add [..] > read more
Gaspari Nutrition IsoFusion Review
Published on 2012-03-15 12:05:20
Gaspari Nutrition IsoFusion in Brief IsoFusion is a keenly anticipated protein powder soon to be released by Gaspari Nutrition. Formulated with high quality fast acting protein, it's designed to be taken straight after training when your depleted muscles need it most. Formulated by the experts at Gaspari Nutrition, IsoFusion has been developed with bodybuilders and athletes in mind, seeking lean muscle mass gains. Given the great taste, ingredients, macronutritent profile and mixibility of the G [..] > read more
MusclePharm Assault Review
Published on 2012-03-06 10:12:00
MusclePharm Assault in Brief MusclePharm’s release of their new pre-workout formulation ‘Assault’ is being touted as their most thoroughly researched product yet, being one of the only pre-workout products on the market with certifications from both NSF and Informed Choice as banned substance free. With the already flooded market for pre-workout supplements, how does MusclePharm’s new formulation stack up? MusclePharm Assault - Initial Impressions Assault comes with a recommended serving [..] > read more
Max's Cell Repair Review
Published on 2012-02-22 14:33:58
Max’s is a name synonymous with the Australian bodybuilding and supplements community. Walk into any supplement store and you’ll no doubt catch a glimpse of their logo of a massive, shredded, sunnies wearing bodybuilder. Always at the forefront of the supplement industry, Max’s has produced extremely popular products throughout their 20 plus years in the industry including Max’s SuperShred, Max’s SuperSize and Max’s SuperWhey. Recently, they’ve just released a new product known as [..] > read more
Ronnie Coleman Resurrect PM Review
Published on 2012-02-10 12:17:20
Welcome to the final part of this 3 part series taking a closer look at Ronnie Coleman’s new range of supplements. So far, we’ve already had a look at Myo-Blitz, (a pre-workout) and Testogen-XR (a testosterone booster). This final part will look at the Ronnie’s version of a growth hormone boosting supplement; Resurrect-P.M. Ronnie Coleman Resurrect-PM Review What Is It? Resurrect-PM is Ronnie Coleman’s supplement used to promote better, deeper sleep and thus improved growth hormone rele [..] > read more
Ronnie Coleman Testogen XR Review
Published on 2012-02-10 10:03:02
Welcome to part 2 of this three part series looking at Roonie Coleman’s new Signature Series range of supplements. As mentioned previously, Ronnie will be heading down to Australia early 2012 to launch his supplements down in Australia. Part 2 of this series of articles looks at the testosterone booster supplement from his range; Testogen-XR Ronnie Coleman Testogen-XR Review What Is It? Testogen-XR is the testosterone booster of Ronnie Coleman’s Signature Series. Aimed at increasing testoste [..] > read more
Ronnie Coleman Myoblitz Review
Published on 2012-02-09 16:52:06
The Ronnie Coleman Signature Series will be hitting Australian shores in early 2012, coinciding with the return to Australia of the man himself in April. Considered by many as the strongest bodybuilder in the world during his professional career, he currently holds the record for most number of IFBB wins at 26 and also shares the record with Lee Haney for most number of Mr Olympia’s won at 8. With such a strong and revered reputation as well as his global recognition, there was no doubt that s [..] > read more
What Women Want
Published on 2012-01-03 10:19:25
FACT: Most men work out in the attempts of looking good. Not to get functional or for a certain sport, it’s purely to get a ripped and muscular body to show off. We work out in the hope of being and looking BETTER than the bloke who’s working out next to us. But what do women think about it all? Do they really like a guy with bulging biceps, tree trunk legs, cannonball delts or a 6 pack? After some probing, here are the top 5 physical traits (in no particular order) that women look for in me [..] > read more
Best Supplements 2012
Published on 2011-12-21 12:04:59
With an increasing consumer trend towards health and wellbeing, the ever expanding nutritional supplement industry has been ramping up its game and have begun to invent, reformulate and release better and more effective supplements. As a general trend, 2012 will again focus on pre-workout formulations as well as fat loss products. In saying that, here are the top 6 supplements to keep an eye out for in 2012. 1. Optimum Nutrition - Platinum Hydrobuilder Having been released earlier this year from [..] > read more
Testosterone Support Supplements (Part 2)
Published on 2011-12-15 13:47:03
Welcome to Part 2 of this series looking at ingredients used in common test support supplements (also known as Testosterone Boosters), said to promote the body's natural ability to produce testosterone, one of the most potent anabolic hormones out there. Part 1 of the series looked at what exactly testosterone was as well as 3 of the most common ingredients used in test boosters today; tribulus terrestris, d-aspartic acid and fenugreek. Part 2 will finish off the series by examining other common [..] > read more
Testosterone Boosters & Enhancers (Part 2)
Published on 2011-12-15 13:47:03
Welcome to Part 2 of this series looking at ingredients used in common test support supplements, said to promote the body's natural ability to produce testosterone, one of the most potent anabolic hormones out there. Part 1 of the series looked at what exactly testosterone was as well as 3 of the most common ingredients used in test boosters today; tribulus terrestris, d-aspartic acid and fenugreek. Part 2 will finish off the series by examining other common ingredients and looking at other ways [..] > read more
Testosterone Support Supplements (Part 1)
Published on 2011-12-15 13:42:23
What is Testosterone? Testosterone, it’s what makes men…men and is probably one of the most important anabolic hormones out there. Many of you would have already seen or heard about the massive potential that increasing testosterone in your system can do to enhance performance and physique. From the East German Olympics team to well known sprinter Ben Johnson, testosterone is definitely a compound which can help improve in the sports and bodybuilding arenas. However, the stigma, safety conce [..] > read more
Supplement Timing
Published on 2011-11-25 10:18:08
There has been a lot of attention on the idea of nutrient timing over the past decade or so and how it might be able to offer ergogenic benefits over that of the actual supplements themselves. Opinions and research itself has varied from stoic support of the ‘window of opportunity’ to a casual ambivalence towards the idea. As research is always evolving, so should your ideas and methods. This article looks at some of the latest research and reviews regarding supplementation so you can be mor [..] > read more
MuscleTech NeuroCore Review
Published on 2011-11-01 16:28:12
[video embed]Muscletech Neurocore[/video]MuscleTech NeuroCore in Brief MuscleTech® is known worldwide for their range of quality bodybuilding and sports nutrition supplements including among other, the famous Hydroxycut™ series of weight loss supplements. Recently, they’ve developed a new concentrated pre-workout supplement known as NeuroCore™. So how does this newcomer stack up against some of its more famous and respected counterparts? MuscleTech NeuroCore - First Impressions MuscleTech [..] > read more
Deadlifts – The King of Hamstring Exercises
Published on 2011-10-24 13:41:56
Hamstrings, along with calves and legs in general, are probably the most neglected muscle groups when it comes to bodybuilding and weight training. This is unfortunate as well developed hamstrings not only add to the aesthetics of a physique but also contribute significantly to strength and power in the common compound exercises such as the squat and the standing military press. Similarly to how hamstrings are neglected, deadlifts are also similar in that they are not often performed by many wei [..] > read more