The Think Tank Guide for Smarter Living: supplements

Showing posts with label supplements. Show all posts

Sunday, May 5, 2019

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I am into effective #musclebuilding #supplements, #antiaging, #skincare, #weightloss products.

Sunday, October 1, 2017

The post-workout anabolic window to consume protein is not real

(Article taken from Bodybuilding.com)

Ask The Science Chick: Is The Anabolic Window Real?

Our science editor, Krissy Kendall, PhD, CISSN, weighs in on the anabolic window, fiber's impact on weight loss, and artificial sweeteners.

Krissy Kendall, PhD
July 18, 2016 • 7 min read

Q. Does The Post-Workout "Anabolic Window" Even Exist, And What Supplements Can I Take To Take To Optimize Pre- And Post-Workout Nutrition?

Ah, the anabolic window—easily one of my favorite windows, and easily one of the most hotly debated topics in sports nutrition over the last several years.

I admit that when I was in grad school, I used to preach the importance of consuming adequate amounts of carbs and protein within 45 minutes of finishing a workout. "Miss the anabolic window, and you might as well kiss your gains goodbye!" I'd tell people.

Jump forward five years, and my point of view has changed...to an extent. While I still think it's important to fuel your body post-workout, I no longer believe you somehow miss out on an opportunity for growth if you don't eat immediately after your last set.

Why the change of heart? For one, research methods have drastically improved, and we're armed with better information. Early studies often used subjects in a fasted state to look at the effects of nutrient timing on changes in body composition, strength, and muscle size. Because fasting itself will put your body in a catabolic state, eating immediately after a workout is crucial for promoting muscle protein synthesis and glycogen storage.

But unless you train at 5 a.m. on an empty stomach, there's less urgency when it comes to consuming your post-workout meal. Eating as few as 20 grams of protein as part of your pre-workout meal can significantly elevate the delivery of amino acids to your muscles for up to 2-3 hours post-workout.[1] So even if you delay your post-workout meal for a couple hours, your body is still using the amino acids from your pre-workout meal to stimulate maximal growth and recovery.

If you start your training session more than four hours after your last meal, you definitely want to consume 25-30 grams of protein immediately after your workout to help reverse the catabolic state in your body and maximize muscle growth. On the other hand, consuming a small pre-workout meal before you train can delay the timing of your next meal, which might come in handy if you have to rush to a meeting, quickly get ready for work, or run a few errands.

Another issue with some of the older studies is the lack of dietary control. Several early studies controlled only for protein and carb intake immediately before and after training, paying little attention to what was being consumed the rest of the day. This muddies the water, making it unclear whether improvements in strength and muscle size were the result of protein timing or an increase in protein and/or carbohydrate intake throughout the rest of the day.

If your goal is maximizing rates of muscle gain, current findings support the broad objective of meeting total dailyprotein and carbohydrate needs (assuming you're not training in a fasted state).[2-4]

It certainly doesn't hurt to throw back a protein shake immediately after your workout, but you can still gain a substantial amount of strength and size even when delaying post-workout nutrition. Rather than focusing on this imaginary window of special growth, plan your meals so that you consume 25-30 grams of protein every few hours, and consume adequate amounts of carbs throughout the day to keep your energy levels high in the gym.

As for additional supplements that may enhance your pre- and post-workout nutrition, creatine, BCAAs, and citrulline malate can all be added to either your pre- or post-workout drink to enhance muscle strength, size, and recovery.

Thursday, September 1, 2016

Supplements for preserving muscle while cutting on fat

I did my research and found out about supplements that can preserve muscle while cutting fat. I am going to buy them soon and try them out. They contain ingredients that are already well-known for effectiveness. I am already using L-glutamine and creatine etc etc. If you want to follow what I do, here are the links to them. Use my iherb rewards code ZLL348 to save $5 on your first purchase and help me to earn commission on your future purchases -

http://sg.iherb.com/Muscletech-Clear-Muscle-168-Liquid-Caps/65214

http://sg.iherb.com/Doctor-s-Best-Best-L-Carnitine-Fumarate-855-mg-60-Veggie-Caps/29

http://sg.iherb.com/Arthur-Andrew-Medical-Aminolase-TPA-Total-Protein-Assimilation-250-mg-30-Capsules/59939

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Best crucial supplements for superb skin beauty

These following vegan supplements are excellent for younger and fairer skin. Take for a couple months to see the maximum effects.

Phytoceramides for young smooth skin

http://sg.iherb.com/Life-Extension-Skin-Restoring-Phytoceramides-with-Lipowheat-30-Veggie-Liquid-Caps/47728

Glutathione for fair even tone skin

http://sg.iherb.com/Jarrow-Formulas-Glutathione-Reduced-500-mg-60-Veggie-Caps/355

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Tuesday, March 1, 2016

My accumulated supplement, anti-aging, health and fitness diet knowledge

This is an update on my supplement, anti-ageing, health and fitness diet knowledge to share with other new vegans who are into fitness. It has been one year 2 months since I started focusing on supplements and I am finally feeling and looking the way I wanted to gain from taking supplements and from really eating optimally.

One year 2 months is not a short time, I have a very high IQ so I could figure this out pretty quickly. If you think you know better as a beginner or novice then stay on your way, I know I am right because I can see and feel all the results. I have been vegan for 18 years so I have been through all the struggles than come with being on this diet.

Feel free to suggest more to add to this list.

Vegetables, fruits and multi-vitamin pills(Methyl B12 and others) are the basic. You can buy the listed supplements from www.iherb.com

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[To prevent/reduce muscle soreness from working out(DOMS)]
glutamine, taurine

[for muscle growth]
creatine
L-leucine
arginine
L-citrulline

[to maintain muscle volume]
L-glutamine
arginine
L-citrulline

[For bone growth]
Calcium Citrate with magnesium, zinc and Vitamin D for absorption

[to increase energy]
creatine
arginine
L-citrulline
electrolytes such as sodium, potassium, magnesium
Iodine

[to remove tiredness and lethargy from the day or when waking from sleep]
GTF chromium(improve metabolism of fats, carbs and protein)
DHEA
distilled water

[to have good sleep]
acai juice or other berry juice before sleep
arginine
L-citrulline

[anti-aging against skin glycation(wrinkles) if you consume high GI carbs]
Benfotiamine
L-carnosine
Inositol

[anti-aging]
DMAE
astragalus

[skin health for good supple skin]
sunflower oil for vitamin E
vitamin C crystals powder
protein
arginine
L-citrulline
no heavy fried foods(can cause acne)
miso that can remove toxins
coconut oil(anti bacterial and weight loss)

[brain health for feeling alert and alive]
Omega 3 fats
DHEA from algae
distilled water

[blood vessel health for feeling young again and energetic]
omega 3 fats
arginine
L-citrulline

[how to avoid getting sick that can interfere with muscle training]
Take berry juice concentrate or lemon juice to avoid getting sore throats. Take glutamine to avoid muscle infections. Clean up mouldy stuff in your room and machine filters that are the worse cause of sickness.

[how to eat for best anti-aging results]
When eating high-GI foods, mix it with sufficient omega 3 fats and protein. For example when eating mashed potatoes, mix it with sunflower and flax oil, and vegan bacon bits for the protein.

Take lemon and other alkaline foods for negative ions that can increase lifespan and prevent cancer.

Fruit juices are high in sucrose, glucose and fructose and can cause glycation. It is better to take fruits without juicing them.

[How to get good skin externally]
Bath with shower lotion that contains marula oil, mafura butter, argan oil. Tighten skin with DMAE gel.

[mix supplements with foods for optimal absorption]
Powdered supplements are more absorbed compared to tablets because they are already mixed with food before entering the body.

Add powdered supplements such as calcium citrate, creatine, glutamine, arginine to foods such as mashed potatoes.

[How to take protein powder with enjoyment]
Do not drink it, mix it with omega 3 oils, brown sugar and water to turn it into a peanut butter kind of mix.

Add other powdered supplements while you're at it such as calcium citrate, creatine, glutamine(take alone for better absorption).

[foods to avoid]
Fried foods, cocoa and coffee can cause cancer because they contain toxins and cancer-causing agents. The marketing hype keeps people in the dark. Take carob instead of cocoa for heavy users.

MSG taste enhancers can cause headaches interfere with an optimal life.

[common health and diet fallacies]
What defines natural is not by consuming what is only found on trees/soil or vegetables that look green.

What is natural is to give the body what it needs even with supplements(B12 and others), this is what is really being natural.

The body naturally creates myostatin that inhibits muscle growth and creatine(naturally found in the body) can naturally reduce myostatin.

It is not natural for the body to be muscular on its own. Being a so-called 'natural bodybuilder' is an oxymoron term.

To be natural is to be basic and anti-proactive.

Being skinny is natural. However, taking creatine to build muscles is also natural.

It is also natural to seek what you want for yourself.

What is artificial is to not follow your human desires but become like a robot.

Friday, May 8, 2015

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