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 Health Newstrack | One in five young men checked for prostate cancer Reuters - NEW YORK (Reuters Health) - New research suggests that roughly one in five American men in their 40s has had a blood test to screen for prostate cancer within the last year. One in 5 Young Men Had Prostate Screen in Past Year Prostate test may be biased against obese |
Supplements are great additions to an already good nutrition and training program. Nutrition and training are the most important components of a exercise program, with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program.
Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal. Here are some of the most used supplements and also supplements that I have used or am using:
Whey Protein - Whey protein isolate has long been regarded as the best quality, most bioavailable protein source ever discovered. Being a very fast absorbing protein, whey is the immediate choice supplement for immediate use right after workouts. It aids in rebuilding and building muscle after a hard workout.
L-Glutamine - L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid protects the muscle from the catabolic activities of the hormone cortisol. Due to its anti-catabolic properties and the fact that it accelerates glycogen synthesis after a workout, glutamine is best taken 20-30 minutes after a workout with a protein shake. On days that you don't workout, just take it with your last protein shake of the day.
BCAA - BCAA (branched bulk deanol bitartrate amino acids) maximize anabolic activity. BCAA's limit the excretion of nitrogen which assist the protein synthesis in muscle. BCAA's help the muscles to reduce breakdown or catabolism. These are the essential aminos, leucine, isoleucine and valine. With BCAA's 4-8 frams before a workout and 4-8 grams after is optimal. Lesser amounts are effective, but if increased performance and recovery are needed a higher dosage is more effective. Taking BCAA's immediately before or during a strenuous workout or cardio session will increase performance.
Chromium Picolinate - is needed to help the body maintain proper insulin function. It is an important supplement for athletes because intense training and/or calorie restriction can cause chromium depletion. Recent research suggest that chromium can reduce carbohydrate cravings and assist in weight loss. 200Mcg with a post workout mean and with breakfast on day off.
Fish Oil - Fish Oil is a natural source of Omega-3 Essential Fatty Acids (EFAs). Omega-3 is an important nutrient for maintaining a healthy brain and nervous system. Fish Oils themselves are said to contribute to healthy heart dimethylaminoethanol bitartrate and joint flexibility as well as supporting brain, nerve, and visual function. Take 2 servings of fish oil a day to help with fat loss.
Multi-vitamin - Multivitamin and mineral supplements are perhaps the most important single supplement that can be consumed by bodybuilders and athletes. If your body is deficient in just one of the essential vitamins and minerals over a thousand chemical and enzymatic processes in your body could be impaired. Each and every vitamin and mineral is responsible for thousands of biochemical reactions, including the formation of hormones. Bottom line? If you don't use a good multivitamin and mineral formula you will never reach your fullest potential.
This is just a the tip of the iceburg when it comes to supplements. There are thousands of them out there, you just need to find which ones will benefit you most and give them a try!
Angie Schumacher is a successful fitness entrepreneur both in online and offline areas. She is a Certified Personal Trainer and diet and fitness website manager. For more great diet and fitness tips, visit http://www.womensdietandfitness.com .
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