supplement guide

Complete Supplement Guide

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You have made it past the 30-day mark of your New Year resolution to get in shape and live a healthier lifestyle. It has been several weeks now and you are looking to see some big changes, your nutrition is on point, and your personal training sessions have helped you in the gym. Still not enough? Yielding the results you are looking for will take some discipline, dedication, and hard work of course but you have made your mind and you are going to take this all the way. You took the time to get to know the guys working out at the gym and have heard about protein, creatine, glutamine, and a whole list of other supplements but you aren’t sure what is safe, what works, and what doesn’t.
We have taken out the guesswork for you and compiled a complete list of 55 ingredients based on their uses, and effectiveness back by science-based claims as well as claims on the product labels. We have also included the optimal timing for each ingredient.

**Before making any changes to your current diet and supplement plan, make sure to consult with your physician.
Please remember that these ingredients are not intended to diagnose, treat, cure, or prevent any disease. If you have any underlying health conditions, or are pregnant, please consult with your physician before taking any supplements. The information listed in this guide is intended for use in adults only.**>

Supplements Intended For Weight Loss, Energy, and Endurance

best

Caffeine
Function: Increases thermogenesis, lipolysis, and endurance performance
COMMON DOSE: 3-9 mg per kg of body weight
TIMING: 30-40 minutes before exercise
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best

Green tea extract (EGCG)
Function: Enhances thermogenesis and weight loss
COMMON DOSE: 500-1000 mg (containing at least 30% EGCG)
TIMING: 30-40 minutes before exercise
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Better

Citrulline malate
Function: Increases ATP synsthesis and PCr resynthesis; delays muscular fatigue
COMMON DOSE: 6 g per day, divided
TIMING: Divided into 2 equal doses, taken before and after your workout
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Better

Co-enzyme Q10 (CoQ10)
Function: Improves exercise recovery, endurance performance, and heart health
COMMON DOSE: 50-300 mg per day
TIMING: Not time-dependent
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Better

Ginseng
Function: Increases energy and endurance performance
COMMON DOSE: 200 mg per day, divided
TIMING: 100 mg in the morning and 100 mg ~60 minutes before exercise
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Better

Glycerol
Function: Aids hydration; improves heat tolerance and endurance performance
COMMON DOSE: 1.0-1.2 g per kg of body weight per day
TIMING: 1-3 hours before exercise
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Better

L-carnitine
Function: Antioxidant; enhances weight loss and endurance performance
COMMON DOSE: 1-3 g per day
TIMING: Taken with a carbohydrate-rich meal
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good

Chromium
Function: Improves body composition
COMMON DOSE: 200-400 mcg per day
TIMING: Not time-dependent
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good

Coleus forskohlii
Function: Testosterone booster; assists fat loss
COMMON DOSE: 250 mg of 10% forskolin extract
TIMING: Take 250 mg twice daily
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good

Conjugated linoleic acid (CLA)
Function: Decreases body fat
COMMON DOSE: 4.2 g per day, divided
TIMING: Divided into equal doses, taken with meals
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good

Medium-chain triglycerides (MCT)
Function: Increases metabolic rate and fat loss; supports healthy skin
COMMON DOSE: 5-10 g per day
TIMING: Not time-dependent
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good

Synephrine
Function: Supports weight loss, alertness
COMMON DOSE: 10-20 mg
TIMING: Take 10-20 mg 3 times per day

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good

Yohimbine
Function: Supports fat loss
COMMON DOSE: 0.2 mg per kg of body weight
TIMING: Take on an empty stomach before meals
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  • 4.Continued...Improve Immune Function+Inflammation
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