100 searchable tips on almost every SUPPLEMENT topic!     (Search box allows multiple terms)


Eat clean proteinLow carbohydrate diets should be rich in clean protein (0.
75g-1g per pound of body weight per day).
Clean protein sources include free-range eggs, poultry, beef (organic when possible).
You may also supplement with certain protein powders including yellow pea protein, rice protein, egg white protein, goat milk protein and select high-quality, non-denatured whey protein.
Interestingly, the single most potent protein is not even a protein; it is a broad-spectrum essential amino acids powder, which is more than twice as potent as the best protein sources.
In order to be broad-spectrum an essential amino acids formula must contain all the essential amino acids found in the best natural protein sources in similar ratios.
For more detailed information, refer to the super health diet or livingfuel.
[ref: cutthekillercarbs.com]
Get plenty of Omega-3 fatty acidsOmega 3’s (from salmon, flax seed, or other sources) will improve your body’s ability to burn fat.
If you don’t like the natural sources, there are plenty of supplements out there to choose from – and as an added bonus, eating a diet rich in omega 3 can c......
[ref: weightcrafters.com]
Convert folic acid to folateSome people cannot convert folic acid to folate.
When supplementing, look for metafolin™ (l-methylfolate) or l-5-methyltetrahydrofolate on the label, which are the equivalent of natural folate......
[ref: lifetime-weightloss.com]
Fish oil supplementOmega-3 fatty acid supplementation has been shown to help in reducing inflammation, assist in fat burning and a variety of other benefits.
Though there is overwhelming support for the use of fish oil supplementation, many people still don’t make it a......
[ref: lifetime-weightloss.com]
triglyceride form of fish oilThere is a significant range in the quality of fish oil.
Like other supplements, you get what you pay for.
We specifically chose to use a triglyceride form of fish oil with a high concentration of epa and dha, and then added peppermint oil to it.
[ref: lifetime-weightloss.com]
Supplement Your Diet*proven* how would you like to take all the great weight-loss results you’ve just read about—and double them? that’s what happens when you supplement your diet with a combination of vitamin d and calcium, according to a recent nutrition journal study.
Just four weeks into the 12-week experiment, subjects who had taken these two nutrients—found in abundance in some greek yogurt—lost two times more fat than the other group!......
[ref: eatthis.com]
Drink 64 Ounces a Day“water may just be the best pre-workout supplement when you’re looking to shed weight.
Studies have shown that strength training while in a dehydrated state can boost levels of stress hormones that hinder muscle gains by up to 16 percent,” celebrity fitness and nutrition expert, jay cardiello tells us in the best and worst celebrity weight loss tips.
“when a client is looking to trim down, i tell them to drink at least eight 8-ounce glasses of water each day and at least 8 ounces during their workouts.
[ref: eatthis.com]
take a fiber supplementSometimes it’s tricky to get enough fiber into your diet, especially if you’re intentionally cutting down portion sizes.
If you don’t think you’re getting enough fiber, consider taking a supplement.
Glucomannan is a readily available fiber supplement that is proven to aid weight loss.....
[ref: phenq.com]
spice things upIf you enjoy spicy food, we’ve got some great news for you! chilli peppers contain capsaicinoids, which are naturally occurring chemicals that help improve weight management.
So try adding a little bit of spice to your life.
For those of you who can’t stand the heat, you can take a supplement that contains the important capsaicinoids.....
[ref: phenq.com]
Drink A Pint, Get RippedIf you're a beginner, train to failure—the point at which you absolutely can't do another repetition—then throw back a pint.
In a new study, beginners who trained to failure with three sets of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks.
A pint of 1 percent chocolate milk will provide all the nutrients you need to achieve the same result.....
[ref: menshealth.com]
Taking Only Supplements Won’t Give You Six Pack AbsIsn’t there a plethora of “fat loss” supplements available on the web.
With talk of “fat burners” and “instant weight loss” supplements, it is getting harder for people to follow the fixed process.
Of course, some supplements work, but if you consume supplements thinking they are replacements for an effective diet meals, you are wrong.
Diet should be followed strictly.
Anyway! why are they called supplements? they act as “supplementary” to our diet plan.
It means that take it when you don’t have time to eat food.
Facts: mostly people consider supplement and primary source of nutrients.
Instead, it is a secondary source of nutrients
[ref: wiki-fitness.com]
Consume Whey Protein SupplementWhey protein is a high-quality supplement that aids fast muscle recovery.
It has the perfect essential amino acid profile to build worn out muscle tissues.
The best part of whey protein is its absorption rate is high.
Consume two scoops of whey protein: one scoop after workout and one before sleeping.
A scoop contains anywhere about 24 to 33 g of protein depending on the scoop serving size.
Whey protein is used to boost muscle recovery after a workout.
Always prefer for whey, other supplements are not suitable for it.
[ref: wiki-fitness.com]
Soluble protein is the best choice just after workoutSo you might be searching, the right thing to get nutrient after the workout.
If you want a quick recovery, then soluble protein means whey protein rich supplement can be best.
Whey is a simple form of protein (amino acids) which are quickly absorbed by body to meet its protein requirement.
So, you can go with pure whey as there is no side-effect of consuming it.
Also, you try some of the healthy and nutrient foods like banana, egg white, nuts, coconut water, etc...
[ref: wiki-fitness.com]
Drink Green Tea*proven* like coffee, green tea also has many benefits, one of them being weight loss.
Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10).
Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).....
[ref: healthline.com/]
Take a Glucomannan SupplementA fiber called glucomannan has been shown to cause weight loss in several studies.
This is a type of fiber that absorbs water and "sits" in your gut for a while, making you feel more full and helping you eat fewer calories (15).
Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don't (16).....
[ref: healthline.com/]
Supplement With Whey Protein*proven* if you struggle to get enough protein in your diet, taking a supplement can help.
One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass (49)......
[ref: healthline.com/]
Up the Fiber Content of Your Diet*proven* when losing weight, you want to aim for eating foods with high fiber content.
Processed foods and beverages typically lack fiber.
Whole foods such as whole grains, beans, vegetables … especially those from the cruciferous family, and even some fruits, such as mango, are high in fiber.
More: scientifically proven ways to lose belly fat fast fiber is super important for weight loss for two reasons.
One is that fiber helps with proper digestion and the other is that it keeps you full so you eat less.
One study using fiber supplements showed that body mass index decreased for subjects taking fiber compared to those who were not.
Cravings for high carbohydrate food such as white bread also decreased.
[ref: vixendaily.com]
Try a Fiber SupplementMany people miss the mark when trying to reach the daily recommended fiber intake which is 14 grams per 1000 ingested calories.
This means that you are missing out on the benefits of fiber, another of which is helping to reduce the glycemic load of meals.
Studies show that fiber supplementation helps reduce the effects of high glycemic load meals, such as food cravings once sugar levels drop.
[ref: vixendaily.com]
Vitamins are good for youIf you’re going to take any pills, let them be natural supplements (like essential fatty acids or multivitamins).
Be careful about overdoing it, though – especially with herbal remedies.
Too much of anything is a bad thing.
You can consult a nutritionist, but always buy on your own – and keep these supplements to a minimum.
Remember, too, that specific vitamins are no good without specific minerals...
[ref: chrispirillo.com]
Remember that the fork is not a shovelI eat fast (i swear i can’t help it).
Even if i’m not hungry, i want to shovel everything into my mouth in less than a minute.
But my brain doesn’t know that my stomach is full until twenty minutes after it actually is.
As such, i could stuff myself silly before realizing i didn’t need to consume as much as i did.
Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry.
You never want to feel full – ever.
That’s when you know you’ve eaten too much.
If you want a real hunger-stopper, try an omega 3 and omega 6 supplement (efas) twenty minutes before a meal
[ref: chrispirillo.com]
Fish oilOne of the healthiest changes you can make for yourself is to take a fish oil supplement with omega-3 every day.
Choose a high-quality brand for the best results and no fishy aftertaste......
[ref: nursingdegree.net]
For improved flexibility and recovery, you should take on an exercise that stretches the chest musclesThe dumbbell fly is a recommended workout for shaping the pectoral muscles of the chest.
This is not exactly a mass building routine but is instead a great supplement to muscle definition with the stress it places on body......
[ref: musclefoodsusa.com]
Take a good multivitamin supplementAlways remember that when you workout, your body would also have an increased needs for certain nutrients, in order to stay healthy.
Although you are following a healthy diet, there is still a chance that it can’t provide you sufficient amounts of some nutrients.
Thus, it is best to take a good multivitamin supplement, just to be on the safe side.....
[ref: lifestylebyps.com]
Supplement your diet with Omega-3Supplement your diet with omega-3.
Buy good quality and they’ll boost your energy and burn more fat......
[ref: ahlan.com]
Sprinkle Some Cilantro on Your Meal*proven* cilantro, though polarizing in terms of taste, contains a unique blend of oils that work much like over-the-counter meds to relax digestive muscles and alleviate an "overactive" gut.
A study published in the journal digestive diseases and science found that patients with ibs benefited from supplementing with cilantro as opposed to a placebo because their bellies weren't as bloated......
[ref: eatthis.com]
Add Algae to Your DietSpirulina is a high-protein seaweed supplement that's typically dried and sold in powdered form.
The dried stuff is about 60 percent protein, and, like quinoa, it's a complete protein—deeming it a great weight loss tool.
A tablespoon of the blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day's allotment of vitamin b12, which can encourage weight loss by giving you more energy and boosting your metabolism.
Try tossing some spirulina into a smoothie and watch the pounds melt off....
[ref: eatthis.com]
Fight Inflammation With Turmeric*proven* part of the weight loss puzzle has to do with fighting inflammation, and incorporating the spice turmeric into your diet is an excellent way to do that.
Like a myriad of other spices, the indian cooking staple contains anti-inflammatory compounds.
In a 2015 study in the journal clinical nutrition , researchers gave 117 patients with metabolic syndrome either supplements of curcumin—the active ingredient in turmeric—or a placebo.
Over eight weeks, those who received the curcumin saw dramatic reductions in inflammation and fasting blood sugar....
[ref: eatthis.com]
Take a deep dive into your DNA*proven* wondering why low-carb dieting isn’t working for you? the answer may be in your genes.
“understanding your genetics in combination with blood markers can give you the tools to live not only longer but healthier,” says jennifer lovejoy, phd, chief translational science officer at arivale, a seattle-based scientific wellness company.
For example, if you have an increased risk of heart disease and stroke because of a gene that impacts your ability to process b vitamins—and your cholesterol is high—you can take steps to lead a heart-healthy lifestyle, potentially preventing early death from a heart attack.
“if you have a genetic variant that impairs absorption of vitamin d, combined with low blood levels of this key vitamin, you can proactively take a higher-dose supplement to potentially avoid suffering from osteoporosis as you age,” says lovejoy.
Arivale’s platform offers genetic analysis plus personal coaching to help understand and capitalize on all this info...
[ref: thehealthy.com]
Tune into the Dr. Oz show dailyWhile the good doctor occasionally overstates the benefits of some of the healthy behaviors and supplements, for the most part, he’s pushing a healthy lifestyle.
Alternatively, you could check out dr.
Oz’s tips to prevent cancer.....
[ref: thehealthy.com]
Be pro probiotics*proven* the bacteria living in our gut may influence how well we age.
When scientists fed fruit flies a combination of probiotics and an herbal supplement called triphala in a study, they prolonged the flies’ longevity by 60 percent and protected them against chronic diseases.
“the effects in humans would likely not be as dramatic, but our results definitely suggest that a diet specifically incorporating triphala along with these probiotics will promote a long and healthy life,” says study author satya prakash, professor of biomedical engineering at mcgill university in montreal, quebec.....
[ref: thehealthy.com]
Bone up on calciumCalcium is one of the main building blocks of healthy bones, and strong bones are less likely to grow brittle and break.
Eating a diet rich in calcium or taking supplements helps bones stay strong.
Are you getting enough? here are 9 signs that you may not be getting enough calcium.....
[ref: thehealthy.com]
Get D ListedLow levels of vitamin d have been linked to a laundry list of diseases and conditions.
“the blood level to shoot for seems to be between 35 to 80 nanograms per milliliter (ng/ml),” dr.
Roizen says.
“get a blood test and see where you stand and supplement to reach a normal level,” he says.
Try these 8 easy ways to get more vitamin d in your diet...
[ref: thehealthy.com]
Lay off the vitamins*proven* while many health professionals advocate taking vitamins to help prevent deficiencies in vital nutrients, a copenhagen university review of 815 clinical trials found that taking supplements had a detrimental effect on lifespan.
The studies investigated the health benefit of common supplements, reported bbc, and found a relationship between taking some of these supplements and risk of all-cause mortality.
As bbc reported, those who took beta-carotene had a 7 percent increased risk and vitamins a and e incurred a 16 percent and a 4 percent increased risk, respectively.
What’s more, a separate study found that older women increased their risk of cardiovascular....
[ref: huffingtonpost.co.uk]
Pop a vitamin D*proven* people with low levels of this vitamin appear to have a higher rate of death.
A supplement doesn’t guarantee you’ll live longer, but a study in the bmj found evidence that it may lower the risk of death from cancer......
[ref: readersdigest.ca]
Take a supplement of the sunshine vitamin during the winterIn summer the body can make vitamin d by the action of sunlight on skin, but in autumn and winter, even on a sunny day, the sun is at the wrong angle to allow the body to make this vitamin.
So from september to march, take a supplement of 10mcg vitamin d per day......
[ref: goodhousekeeping.com]
Take your supplements with foodMost supplements are better absorbed if you take them with a meal, especially something containing a little fat.......
[ref: goodhousekeeping.com]
Boost your good gut bacteria with fermented foodsThe friendly bacteria living in our gut are vital for a healthy immune system, but the balance of good and bad bacteria is easily upset if we don’t eat the right food.
Supplement yours by regularly eating fermented foods including yogurt, kefir, kombucha, kimchi and sauerkraut......
[ref: goodhousekeeping.com]
Add in probiotics*proven* probiotics can improve your digestion and help fight off ‘bad’ bacteria in your gut, leading to improved immune function.
There is also evidence that probiotics may play a role in relieving anxiety.
You can find probiotics in foods like yogurt (unpasteurized) and fermented foods like sauerkraut, miso soup, pickles, kimchi and tempeh.
You can also add probiotics via supplements....
[ref: jccstl.com]
Make sure you're getting enough vitamin D*proven* if there's one supplement most americans should be taking, it's vitamin d.
It's essential for preserving metabolism-revving muscle tissue, but researchers estimate that a measly 20 percent of americans take in enough via their diet.
While you can nail 90 percent of your recommended daily value (400 iu) in a 3.
5-ounce serving of salmon, popping a daily supplement is pretty convenient....
[ref: eatthis.com]
Eat zinc-rich oysters*proven* shuck one for your metabolism.
Heck, make it a half dozen.
After all, oysters are one of the best dietary sources zinc—a mineral that's critical for thyroid health.
In fact, the body needs enough zinc to activate production of thyroid hormone.
And, in turn, we need enough thyroid hormone to absorb zinc.
Any way you look at it, deficiencies are likely to result in a sluggish metabolism, and supplementing with the mineral has shown to get weight loss back on track.
One study in nutrition research and practice found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had improved bmis, lost weight, and showed improvements in blood cholesterol levels.
Get shucking!
[ref: eatthis.com]
Brew a caffeinated cup of coffee*proven* coffee is one of the best drinks for weight loss because it boosts your metabolism.
A study published in the journal food science and biotechnology found that caffeine revs the sympathetic nervous system and increases lipolysis (aka fat burn).
A cup of black coffee is a good pre-workout beverage, too: researchers found that cyclists who took a caffeine supplement were able to ride about a mile farther than those who took a placebo.
Make yours a venti and skip the sweeteners....
[ref: eatthis.com]
Sip on green tea*proven* if you always opt for coffee over tea, you could be missing out on a major metabolism boost.
A penn state animal study found supplementing exercise with green tea can actually boost weight loss.
In fact, after 16 weeks, rats experienced a body mass reduction of 27.
1 percent and an average abdominal fat mass reduction of 36.
6 percent.
What's green tea's magic? the brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver's capacity for turning fat into energy..
[ref: eatthis.com]
Drink full-fat milk*proven* studies conducted at the nutrition institute at the university of tennessee suggest that consuming dairy may help your body metabolize fat more efficiently.
Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body......
[ref: eatthis.com]
Myth: Supplements are essential to health*myth* just because something is “natural,” it doesn’t mean it’s good for you.
According to the national institutes of health , there’s two problems here: first, supplements aren’t fda-approved before they hit the shelves; second, some supplements can cause harmful side effects or interact poorly with certain drugs.
For example, vitamin k can make the blood clot drug coumadin less effective, st.
John’s wort can render birth-control pills useless, and vitamins c and e could make chemotherapy less effective.
Your health will be better served if you eat a diverse, nutrient-rich diet.
These are the supplements doctors take every day..
[ref: urologyofva.net]
Get supplement savvyDid you know one in ten of us have mistakenly brought fake medical products? if you take health supplements, ensure you always buy from a registered chemist, pharmacy or reputable retail outlet rather than a random website or via social media.
If you’re shopping online, look out for the logos that indicate it’s a safe platform.
Find out more at the fake meds government webpage.....
[ref: goodhousekeeping.com]
Iron outIron deficiency is on the rise, perhaps due to a focus away from red meat, but this can lead to anaemia symptoms including a lack of energy, shortness of breath, noticeable heartbeats, and pale skin.
If you take a supplement containing iron, pair it with a glass of orange juice, which may help your body absorb the iron.
On the flipside, you may want to sidestep tea and coffee, particularly at mealtimes, and foods with high levels of phytic acid, such as wholegrain cereals, as these can stop your body from absorbing iron from food and pills.....
[ref: goodhousekeeping.com]
Take some melatoninSpeaking of sleep, if you tend to have issues passing out, melatonin could help.
According to the cleveland clinic, taking some supplements before bed could help get your circadian rhythms back on track.
That way you won't be up counting sheep all night long—you'll be drifted off into dreamland before you know it.....
[ref: bestlifeonline.com]
Don't go crazy with vitamin supplements.c longevity how to live to 10*proven* although many health professionals advocate taking vitamins to help prevent deficiencies in vital nutrients, a 2007 copenhagen university review of 815 clinical trials published in jama found that taking supplements had a detrimental effect on lifespan.......
[ref: bestlifeonline.com]
Supplement if veganSupplement if vegan.
Do note that if you’re 100% vegan, there are certain vitamins and minerals that you should watch out on, specifically vitamin b12 and omega 3 (dha/epa).
These can be easily added by eating the right foods and/or supplements (see tip #40).....
[ref: personalexcellence.co]
Try a raw vegan dietTry a raw vegan diet.
A raw vegan consumes raw vegan food: mainly fruits, vegetables, and nuts amd seeds.
Notice that as you progress from a vegetarian to a vegan to a raw vegan diet, you start to shift toward naturally occurring whole foods.
There are many reported benefits of switching from veganism to raw veganism, including increased youth, weight loss, increased energy, and increased health benefits.
Personally, while i enjoy eating raw meals and try to eat as high raw as possible, i find that it’s difficult to go 100% raw vegan in our current modern society as cooked food is too prevalent and it’s difficult to consume enough calories on a 100% raw vegan diet.
That doesn’t mean that you can’t experiment! i have gone on several 21-day raw vegan trials before and felt very energized each time.
These days, i eat about 30-40% raw (vegan) each day.
Do note that if you’re 100% vegan, there are certain vitamins and minerals that you should watch out on, specifically vitamin b12 and omega 3 (dha/epa)
[ref: personalexcellence.co]
Supplement your diet as needed*proven* supplement your diet as needed.
Even when we eat healthily, there will be times when we lack certain vitamins/minerals because of many man-made processes have permanently altered our food supply chain.
Common nutrient deficiencies are iron, vitamin b12, vitamin d (for those who live in places with winter), calcium, and magnesium.
[9] note that it’s not always about popping a pill though.
Supplements have their issues.
For example, b12 supplements are linked to acne[10][11], while a 135-study review revealed little evidence that calcium supplements prevent fractures in healthy women, and in fact, may result in calcium deposits in arteries.
[12] the best is to do your research and consume the required vitamins/minerals through diet (be it through wholefood or fortified food), and only take supplements when that’s not possible.
[ref: personalexcellence.co]
Prebiotics*proven* prebiotics.
Prebiotics are important for gut bacteria to flourish.
Think of them as fertilizer for your gut microbiome.
Research increasingly shows a link between our gut flora and overall health.
Where possible, always choose prebiotic food over a prebiotic supplement vs.
A prebiotic food.
Prebiotic foods include raw onion, raw leek, raw garlic, potato starch, and unripe bananas.
Read: 19 best prebiotic foods wild fermented food
[ref: personalexcellence.co]
Myth: Pre-workout products are just hype and commercialism.False.
A study from the jissn looked at the use of a variety of pre-workout supplements to measure their impact on anaerobic power, lower and upper body explosive power.
In upper body strength, it was found that pre-workout supplementation is beneficial.
The consumption of these products significantly improved mean anaerobic and anaerobic peak power compared to those taking a placebo.
Many of these pre-workout products contain caffeine, some contain l-tyrosine, l-aspartic acid, beta-alanine (caffeine can improve the ergogenic effect in bench press and warned of concerns about ingesting too much caffeine)...
[ref: noom.com]
Myth: What you eat after a workout doesn’t matter.*proven* *myth* false.
Post-workout myths are as numerous as pre-workout myths.
Some people think what you eat after a workout doesn’t matter.
On the other hand, some people think you should eat nothing but a big steak.
The truth is somewhere in the middle.
It is important to give your body the nutrients it needs to achieve optimal performance in all workouts.
While pre-workout allows the body to get through a workout with solid intensity, post-workout supplementation and feeding enables the body to keep burning stored fat and begin the recovery process.
This includes healing and growing muscles while also encouraging long-term fat burn
[ref: noom.com]
Myth: Weight-loss supplements are good enough to lose weight.*proven* *myth* false, sometimes.
A wide range of weight-loss products is on the market.
Some of these offer extraordinary promises.
Many of them work.
Others don’t.
However, some people believe that taking weight-loss supplements means they don’t have to do anything else to achieve their goals.
That’s a myth in nearly all situations.
In a study published by tunghai university, the goal was to understand what happens to a person’s diet when taking weight-loss supplements
[ref: noom.com]
Feed your gut*proven* emerging research shows probiotic supplementation might help lower body weight and fat percentage.
To support healthy digestion and give your weight-loss efforts a potential boost, talk to your doctor or a registered dietitian about supplementing or eating more probiotic-rich foods......
[ref: blog.myfitnesspal.com]
Does Antioxidants (vitamin C, vitamin E, and coenzyme Q10) supplement work?Do not directly improve performance; appear to hinder some physiological and physical exercise-induced adaptations [supplements].......
[ref: fastfitness.tips]
Does Arginine supplement work?Little to no effect on vasodilation, blood flow, or exercise metabolites; little evidence of increases in muscle creatine content [supplements].......
[ref: fastfitness.tips]
Does Beetroot or beet juice supplement work?Might improve performance and endurance to some degree in time trials and time-to-exhaustion tests among runners, swimmers, rowers, and cyclists; appears to be most effective in recreationally active non-athletes [supplements].......
[ref: fastfitness.tips]
Does Beta-alanine supplement work?Inconsistent effects on performance in competitive events requiring high-intensity effort over a short period, such as team sports; little or no performance benefit in activities lasting more than 10 minutes // small, but potentially meaningful performance benefits (~0.
2%–3%) during both continuous and intermittent exercise tasks of 30 s to 10min in duration [supplements]......
[ref: fastfitness.tips]
Does Beta-hydroxy-beta-methylbutyrate (HMB) supplement work?Might help speed up recovery from exercise of sufficient amount and intensity to induce skeletal muscle damage [supplements].......
[ref: fastfitness.tips]
Does Betaine supplement work?Potential but modest strength and power-based performance improvements in bodybuilders and cyclists [supplements].......
[ref: fastfitness.tips]
Does Branched-chain amino acids (leucine, isoleucine, and valine) supplement work?Little evidence of improved performance in endurance-related aerobic events; possibility of greater gains in muscle mass and strength during training [supplements].......
[ref: fastfitness.tips]
Does Caffeine supplement work?Improved endurance capacity such as exercise time to fatigue and endurance-based time-trial (tt) activities of varying duration (5–150min), across numerous exercise modalities (ie, cycling, running, rowing and others).
Low doses of caffeine (100–300mg) consumed during endurance exercise (after 15–80min of activity) may enhance cycling tt performance by 3%–7%.
[ref: fastfitness.tips]
Does Citrulline supplement work?Little research support for use to enhance performance [supplements].......
[ref: fastfitness.tips]
Does Creatine supplement work?Creatine loading can acutely enhance the performance of sports involving repeated high-intensity exercise (eg, team sports), as well as the chronic outcomes of training programmes based on these characteristics (eg, resistance or interval training), leading to greater gains in lean mass and muscular strength and power.
May increase strength, power, and work from maximal effort muscle contractions; over time helps body adapt to athlete-training regimens; of little value for endurance sports.
[ref: fastfitness.tips]
Does Deer antler velvet supplement work?No evidence for improving aerobic or anaerobic performance, muscular strength, or endurance [supplements].......
[ref: fastfitness.tips]
Does Dehydroepiandrosterone (DHEA) supplement work?No evidence of increases in strength, aerobic capacity, lean body mass, or testosterone levels in men [supplements].......
[ref: fastfitness.tips]
Does Ginseng supplement work?In various doses and types of preparations, no effects on peak power output, time to exhaustion, perceived exertion, recovery from intense activity, oxygen consumption, or heart rate [supplements].......
[ref: fastfitness.tips]
Does Glutamine supplement work?In adult weight lifters, no effect on muscle performance, body composition, or muscle-protein degradation; may help with recovery of muscle strength and reduce muscle soreness after exercise [supplements].......
[ref: fastfitness.tips]
Does Iron supplement work?Improved work capacity with correction of iron deficiency anemia; conflicting evidence on whether milder iron deficiency without anemia impairs exercise performance [supplements].......
[ref: fastfitness.tips]
Does Protein Supplements supplement work?Optimizes muscle training response during exercise and subsequent recovery period but effects are small [supplements].......
[ref: fastfitness.tips]
Does Quercetin supplement work?Little to no effect on endurance performance or maximal oxygen consumption [supplements].......
[ref: fastfitness.tips]
Does Ribose supplement work?Little to no effect on exercise capacity in both trained and untrained adults [supplements].......
[ref: fastfitness.tips]
Does Sodium bicarbonate supplement work?Might provide minor to moderate performance benefit for short-term and intermittent high-intensity activity, especially in trained athletes.
Enhanced performance (~2%) of short-term, high-intensity sprints lasting ~60 s in duration, with a reduced efficacy as the effort duration exceeds 10min [supplements]......
[ref: fastfitness.tips]
Does Tart or sour cherry supplement work?Variable results for aiding muscle strength recovery, reducing soreness, or reducing inflammatory effects on lungs after exercise; insufficient research on ability to improve aerobic performance [supplements].......
[ref: fastfitness.tips]
Does Tribulus terrestris supplement work?No effect on strength, lean body mass, or sex hormone levels [supplements].......
[ref: fastfitness.tips]
Does Nitric Oxide (Nitrate) supplement work?Supplementation has been associated with improvements of 4%–25% in exercise time to exhaustion and of 1%–3% in sport-specific tt performances lasting <40min in duration.
Supplementation is proposed to enhance type ii muscle fibre function, resulting in the improvement (3%–5%) of high-intensity, intermittent, team-sport exercise of 12–40min in duration.
Evidence is equivocal for any benefit to exercise tasks lasting <12min.
[ref: fastfitness.tips]
Does Phosphates supplement work?It is currently unclear, evidence is limited [supplements].......
[ref: fastfitness.tips]
Make Sure You're Getting Enough Zinc*proven* not only does zinc help protect you from the sun, but the element has also been shown to impact weight loss.
One study found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had lower bmis, weighed less, and showed improvements in blood cholesterol levels.
If oysters aren't your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc.....
[ref: eatthis.com]
Practice sun safetyMelanoma, the potentially fatal form of skin cancer, is almost entirely preventable.
“avoid spending too much time in the sun, especially between 10 a.
And 4 p.
, and seek out shade while outdoors,” advises susan chon, md, associate professor of dermatology, the university of texas md anderson cancer center in houston.
“you should also wear tightly woven clothing with a upf rating of 50, and can add a wide-brimmed hat and protective sunglasses for even more protection.
Finally, apply a wide-spectrum physical sunscreen of spf30, with zinc oxide if possible, 30 minutes before uv exposure
[ref: thehealthy.com]
Pumpkin seedsA great source of zinc, important for a healthy immune system.......
[ref: goodhousekeeping.com]
Eat zinc-rich oysters*proven* shuck one for your metabolism.
Heck, make it a half dozen.
After all, oysters are one of the best dietary sources zinc—a mineral that's critical for thyroid health.
In fact, the body needs enough zinc to activate production of thyroid hormone.
And, in turn, we need enough thyroid hormone to absorb zinc.
Any way you look at it, deficiencies are likely to result in a sluggish metabolism, and supplementing with the mineral has shown to get weight loss back on track.
One study in nutrition research and practice found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had improved bmis, lost weight, and showed improvements in blood cholesterol levels.
Get shucking!
[ref: eatthis.com]