Important and effective E supplements

Are you getting E-enough of these supplements?
Here’s a brief rundown on all the supplements in the “E” category that are interesting and/or effective.Remember, I’ve ranked them from 1-10 with 1 being – don’t even bother, 10 being – you MUST use this supplement, and 2 -9 increasing in importance and effectiveness with the number.

ECHINACEA
Well known for its immune-protective properties, this herb has been shown to offer some defense against colds and flu, and can be used to protect the immune system from the stress caused by heavy training. Research shows that Echinacea can also reduce the length and severity of colds and flu. Echinacea may also boost the appetite, which can be critical in mass-gaining phases for those who have trouble eating enough. Some research even suggests that echinacea increases production of the oxygen-carrying red blood cells, which could enhance endurance.



Take: Look for products that contain Echinacea purpurea, standardized to 4% sesquiterpene esters, or Echinacea angustifolia standardized to 4% echinacosides. Take 200-400 mg two to four times per day during flu season or at the onset of a cold. To stimulate appetite, take 400–500 mg before meals. If taken for longer periods, it is best to cycle this supplement in periods of three weeks on and one week off.
Rank: 8 – The research on Echinacea has shown both positive benefits and not such significant results, depending on the study. But anecdotal reports that I have received show definite positive results for preventing colds and flu, as well as reducing their length and severity.

EGG PROTEIN
Egg protein is often called egg albumen, or ovalbumen. This is because the major type of protein in egg white is albumen. Egg protein was once considered the perfect protein. That’s because it is a very high-quality protein that is utilized well in the body. Of course, that was long before anyone realized how effective whey protein was. Although whey protein is the most critical protein to take for boosting muscle growth, egg protein can add to whey’s benefits. It is also a good alternative for those who can’t tolerate milk proteins, such as whey and casein. One reason that egg white protein is so beneficial is its high concentration of branched-chain amino acids (BCAAs), which are the most critical for stimulating muscle growth. While whey is also rich in BCAAs, egg white protein provides benefits that whey does not. Egg protein is rich in the amino acid arginine, which triggers nitric oxide (NO) and growth hormone production. It’s also a high sulfur-containing protein, which is crucial to the body’s hormone-producing pathways and therefore muscle growth, as well as aiding joint health.

Take: 10–20 grams added to your whey protein shakes, such as before and after workouts.
Rank: 7 – although it’s an effective protein, I would recommend getting your egg protein from whole eggs. However, if a protein powder that includes whey and casein, also includes egg white protein, that is a benefit. For those who cannot consume milk proteins, egg protein gets a rank of 10.

ELDERBERRY EXTRACT
Elderberry extract comes from the fruit of the Sambucus plant, which is a species of shrubs. A study published in the journal Phytochemistry reported that phytochemicals in Elderberry directly bind to the H1N1 virus and block its ability to enter cells, which is critical for its infectious effects. And if you do contract the flu this season, research shows that taking elderberry extract can reduce the duration by half.
Take: 2-4 grams of elderberry extract four times per day when sick or to prevent getting sick.
Rank: 8 – Elderberry extract can be quite effective when you have the flu.

EURYCOMA LONGIFOLIA JACK
This rainforest plant, also known as Malaysian ginseng or tongkatali, appears to directly enhance testosterone production by stimulating the Leydig’s cells — special cells that convert cholesterol into testosterone — of the testicles. It may also free up testosterone in the blood. Testosterone normally circulates in the blood bound to a carrier protein called sex hormone-binding globulin (SHBG). This protein extends the time testosterone stays in the blood, but prevents it from entering muscle cells. E. longifolia Jack is believed to help release testosterone from SHBG so it more of it can enter muscle cells to induce growth. Research has shown that it can boost testosterone and lower cortisol when taken before workouts.
Take: 200-300 mg of a 20:1 extract of E. longifolia Jack two to three times per day with one dose 30-60 minutes before workouts.
Rank: 6 – although some research does show that it can boost testosterone levels and even lower cortisol, anecdotal reports from guys taking the supplement have been less than impressive.

EVODIAMINE
This extract from the evodiarutaecarpa fruit burns fat by stimulating specific receptors in the central nervous system that boost metabolic rate. Evodiamine also reduces hunger and slows the digestion of food, which not only keeps you feeling fuller longer, but causes a slow and steady release of glucose into the bloodstream. This helps prevent spikes in insulin, which could help to prevent fat gain and maintain better energy levels.
Take: 30-50 mg two to three times per day
Rank: 6 - There is not a lot of research that directly supports evodiamine’s fat-burning effects, and even anecdotal reports are not all that stellar.

Workouts are an important part of a person’s life. But along with the daily workouts, intakes of certain supplements are necessary for the rapid muscle growth in which ‘E’ category supplements is very important and effective.
Jym training by Jim Stoppani is very helpful and useful in building muscles. Jim Stoppani has been providing this training for many years. Now, he is ready to launch Post Jym post workout, Pre Jym Pre workout supplement within a few days.

Read More

Whey protein – Best for muscle building

In my opinion, there is no debating the fact that whey protein is a superior protein when it comes to building muscle.
And that’s not just my opinion, it’s based on numerous studies confirming whey’s ability to trump other proteins for boosting muscle protein synthesis and increasing real, lean muscle mass over time. That’s because whey is the fastest-digesting protein that you can consume and it’s one of the richest sources of the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine. Not to mention, whey contains specific peptides and subfractions that are very beneficial. These include beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin peptides, immunoglobulins, lactoferrin and lactoperoxidase, to name a few, which are critical for muscle growth and provide antioxidant and immune-boosting properties. Of course, I recommend adding at least casein protein to whey to extend the protein synthesis that whey initiates and further promote lean muscle mass gains, but whey is definitely the MVP of that team.



Some experts have argued that individual amino acids, such as the essential amino acids (EAAs) are even better than whey protein.
This is due to the fact that whey protein is just made up of these amino acids and since the individual amino acids don’t have to be digested they can get absorbed quicker and get to the muscles sooner. Makes sense from a speed standpoint. And many athletes have taken up this advice.

However, a recent study shows that intact whey protein performs better than consuming the individual amino acids that make up whey protein.
Japanese researchers had rats swim for 2 hours to depress muscle protein synthesis and increase muscle breakdown. After the exercise one group of rats was supplemented with carbs and whey protein hydrolysate, which is partially digested whey. Another group consumed carbs and an amino acid mixture that contained the same amino acids in the same amounts as in the whey protein. And a third group consumed just the carbohydrate with no whey or aminos.

They reported in a 2013 issue of the British Journal of Nutrition that while both whey and the amino acid mix increased muscle protein synthesis far better than the carbs alone, whey protein boosted muscle protein synthesis significantly higher than the amino acid mixture despite the blood amino acid levels being identical between the two groups.
The scientists traced this back to whey’s superiority in phosphorylating (basically activating) several important complexes that then initiate muscle protein synthesis. These include mTOR, which you may have heard before, as well as ribosomal protein S6 kinase and eukaryotic initiation factor 4E-binding protein 1 (eIF-4E BP1).  

Jim’s take-home points:
So if you’ve heard that you’d be better off skipping whey protein and just downing amino acids around workouts instead, think again. Whey clearly contains important components that go beyond just its amino acid makeup. These are the bioactive peptides and subfractions that we are just beginning to understand and still uncovering new ones. Sure, this study was done in rats, and not humans. But from a real scientist who actually studied both rats and humans in the lab, I can assure you that this response would be very similar in humans in this case.

So make sure to get some whey pre and post, and/or during workouts along with at least some casein, maybe even some egg protein powder, and maybe even some soy protein powder for maximal muscle growth. Shoot for about 20-40 grams preworkout and another 20-40 grams postworkout of protein powder. Or make one big protein shake containing 40-80 grams of a mixed protein and start sipping on it about 15-30 minutes before your workout and continue sipping on it throughout the workout until the last rep of the last set is over.

Dr. Jim Stoppani, exercise guru and notable doctor in exercise science, has created a breakout formula pre-workout as Choline&Jym supplements.

Source :   Click Here

Read More

Take a brief look of the ‘C’ category supplements

Supplement Roundup: C
Be sure you "C" this list of supplements Here’s a brief rundown on all the supplements in the “C” category that are interesting and/or effective. Remember, I’ve ranked them from 1-10 with 1 being – don’t even bother, 10 being – you MUST use this supplement, and 2 -9 increasing in importance and effectiveness with the number.

CAFFEINE
Caffeine not only acts as a stimulant but is an effective fat-burner due to its ability to increase the release of fat from fat cells. Research shows that it immediately boosts muscle strength and power output when taken one hour before workouts.  It has even been shown to blunt muscle pain, which can help you train further past the pin barrier for more intense workouts and better results. While the medical community used to warn about the health risks of caffeine, newer studies show it may help prevent several neurodegenerative diseases, cardiovascular disease, and even diabetes.
Take: For fat loss take 100-200 mg between meals. For mental acuity and focus, 100-200 mg of caffeine can be used every couple of hours. For strength and power, take 200–400 mg one hour before workouts. And while it’s fine and dandy to enjoy a cup of coffee here and there, when you want a real performance boost before workouts, go with a caffeine pill instead. Research confirms that caffeine in supplemental form (usually caffeine anhydrous) provides far better benefits than the same dose of caffeine from coffee.

CALCIUM
Calcium is best known for its important role in maintaining bone health. But you are misinformed if you think that only old ladies need to be concerned with their bone health. Research shows that men with higher bone mineral density are able to make greater gains in muscle strength. Calcium is also critical for the contraction and relaxation of muscle tissue. In addition, calcium can help burn bodyfat by promoting thermogenesis and reducing dietary fat absorption. Research also shows that calcium is important for boosting testosterone levels.
Take: a supplement providing 500-600 mg of calcium two to three times a day along with 1000-3000 IU of vitamin D.


CAPSAICIN
This is the chemical in chili peppers that makes them spicy. It enhances fat loss by increasing metabolic rate through its ability to raise levels of the neurohormone norepinephrine. It has been found to elevate fat burning, especially when taken about an hour before exercise and can also decrease hunger.
Take: Look for capsaicin supplements that list Scoville thermal units or heat units and take enough to supply 40,000–80,000 units 30 minutes before meals and an hour before cardio. However, your best bet may be You can also try taking about 0.25 tsp. of ground red pepper or cayenne pepper that lists the heat units.

CARNITINE
Carnitine helps with the transport of fat into the mitochondria of cells, such as muscle cells, where it’s burned away for fuel. This can help you not only lose more body fat but have more endurance during exercise, as research has shown. Carnitine also enhances muscle recovery following intense workouts and increases the number of testosterone receptors in muscle cells. Plus, it has been found to be a potent nitric oxide (NO) booster
Take: 1,000–3000 mg in the form of L-carnitine, L-carnitine-L-tartrate (Carnipure), or acetyl-L-carnitine with your first meal of the day and after workouts. Also consider a dose with your preworkout meal if fat burning is your major goal. For glycine propionyl-L-carnitine, see GPLC in Supplement Roundup: G.

Supplement plays an important role in building muscles along with the physical workout. There are various types of Jym supplements available in the ‘A’ to ‘Z’ category. A person should decide exactly what supplement he needs to achieve the goals.

Source :  Click Here

Read More

Jim Stoppani's Pre Workout Supplementation

There is an eternal debate in bodybuilding supplementation on whether to listen to scientific data and medical studies, or the bodybuilding pros with tried and true methods experimenting on what works for them first hand. With Jim Stoppani however, you can listen to both. Being a Ph.D. and researcher for scientific institutions has given him a unique insight on what works for his own workout routines.
But does the science really back it up?
Let's find out.

Pre-Workout Protein
Jim Stoppani has been advocating for consuming protein both before and after each workout. Furthermore, he also advocates a mix of protein between fast acting whey protein, and the slow digesting casein protein. This approach has often drawn some criticism from certain sectors, who often insist the type of protein is irrelevant and the best approach was a` simple scoop of whey after every workout.

However, the latest research seems to confirm Jim Stoppani's method of advocating a blend of protein types. Researchers at Baylor University and the Mayo Clinic both independently confirmed that groups taking the whey/casein blend demonstrated greater muscle growth than control groups or groups taking just whey alone.

                                              

Pre-Workout Creatine
Jim Stoppani has also advocated taking creatine both pre-workout for more muscle power, and post-workout for recovery. This was also highly disputed by some trainers who stated that the time of day you consume your creatine didn't matter, or that it was best to consume entirely after your workout. The latter view has been bolstered by a 2013 JISSN study showing that creatine usage post workout had a demonstrative effect versus taking creatine pre-workout. So many trainers have now adopted the strict "post-workout" view of creatine that is often repeated throughout the fitness industry.
The problem: the study never tested groups taking creatine both pre-workout and post-workout. Further, its conclusions merely showed that there was no difference in muscle strength between either of the groups, but instead magnified some other statistics with the qualifier that post-workout could "possibly" be more beneficial.
So there isn't a lot of scientific consensus right now on whether to take it pre-workout or post-workout. But Jim Stoppani is still advocating the approach of adding creatine to both your pre-workout and post-work supplements, and this method can easily be seen to derive benefits from both. Jim Stoppani's pre-workout mix Pre JYM and the recovery supplement Post JYM both contain creatine HCL. So when taken together, you're getting your daily fix of creatine regardless.

Pre-Workout Beta-alanine
Beta-alanine is another interesting, yet lesser known amino acid advocated for supplementation by Jim Stoppani, who argues for its strength increasing benefits particularly when used in conjunction with creatine. Here, the scholarly consensus agrees with Jim Stoppani; a 2012 study by the National Center for Biotechnology concluded "β-alanine supplementation elicits a significant ergogenic effect on high-intensity exercise".
These three supplements are probably the most important, but of course, they barely scratch the surface of the subject. Jim Stoppani has 13 different supplements in his latest pre-workout supplement Pre-JYM. Of those, many are familiar like caffeine supplements to give greater

Source : Click Here

Read More