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Glossary of Nutritional Terms
Acetyl-L-Carnitine (ALC)
The acetyl ester of carnitine, ALC acts as an antioxidant, has protective effects in the brain, and stimulates hormone (including testosterone) release.
Alanine
An amino acid. BCAAs are used as a source of energy for muscle cells. During prolonged exercise, BCAAs are released from skeletal muscles and their carbon backbones are used as fuel, while their nitrogen portion is used to form another amino acid, Alanine. Alanine is then converted to Glucose by the liver. This form of energy production is called the Alanine-Glucose cycle, and it plays a major role in maintaining the body's blood sugar balance.
Alpha Lipoic Acid (ALA)
A sulfur bearing phytonutrient with antioxidant properties; amplifies effects of other antioxidants. It is an insulin potentiator that may be, in some respects, the very best insulin mimicker.
Amino Acids
Nitrogen-bearing organic acids that are the building blocks of protein. The branched chain amino acids are Leucine, Valine and Isoleucine.
Anabolic
Metabolic condition in which new molecules are synthesized (growth).
Androstenedione
An androgen (male hormone). Androgens are produced in two sites in the male body - most originate in the testes, but some potent male hormones are produced by the adrenal glands, located just above the kidneys. Androstenedione is a pivotal adrenal steroid that's actually one step closer to being converted to testosterone than DHEA. It raises your testosterone levels and can provide more strength.
Antioxidants
Any substances that prevent or impede cell oxidation (destruction) by free radicals, etc.
Arginine
An essential amino acid with anabolic and immune system supportive effects. It is required for growth, immune function, wound healing and many aspects of protein metabolism. Arginine is necessary for the production of growth hormone. It is also a precursor for nitric oxide, a critical substance that helps regulate the function of cardiovascular, nervous and immune systems and which is essential for muscle growth. Arginine is essential for sperm formation and plays a vital role in male fertility.
BCAA's (Branch Chain Amino Acids)
Leucine, Valine, and Isoleucine are called "branch chain" aminos due to their molecular structure, and are important essential amino acids well known for their anticatabolic (muscle-saving) benefits. They are called BCAA's because they structurally branch off another chain of atoms instead of forming a line. Studies have shown that BCAA's positively affect skeletal muscle growth, enhance fat loss, help to stimulate protein synthesis and inhibit its breakdown, so BCAA's have powerful anabolic and anticatabolic effects on the body
Beta-carotene
In addition to providing the body with a safe source of Vitamin A, beta-carotene works with other natural protectors to defend your cells from harmful free radical damage. This is an important micronutrient in helping the body with metabolic functions, such as recovery from exercise. Beta-Carotene is the plant-derived form of Vitamin A, which is important for several bodily functions, including eyesight, immune function and even bone growth. Beta-Carotene is nontoxic. Good sources of Beta Carotene include Carrots, Sweet Potatoes, Pumpkins, Cantaloupes, Apricots, Spinach and Broccoli.
Beta-Hydroxy Beta-Methylbutyrate (HMB)
It is a compound made in the body and a metabolite of the essential amino acid Leucine. Studies have found that HMB has a decrease in stress-induced muscle protein breakdown. Studies also found that HMB may enhance increases in both muscle size and strength when combined with resistance training.
Boron
Studies show that Boron helps the body retain minerals, such as Calcium and Magnesium. Large amounts of Boron, over 10 milligrams a day, can be toxic, particularly to the organs that manufacture testosterone. You can find traces of Boron in all the food groups, even in wine, with the greatest concentration in prunes, raisins, parsley flakes, and almonds.
Caffeine
An alkaloid that stimulates alertness and boosts energy. A herbal compound that enhances alertness and fights fatigue. Caffeine increases endurance during prolonged sub maximal activity by increasing blood epinephrine (adrenaline) levels, thereby allowing fat cells to break down more readily during aerobic activity. Caffeine also makes a muscle contraction more forceful.
Calcium
The most abundant mineral in the body; essential for the formation and repair of bone and teeth, but also essential to nerve transmission, muscle contraction; blood clotting and other metabolic activities as well. Long-term calcium deficiency is linked to degenerative bone diseases.
Carbohydrate
Carbohydrates come in two basic forms: complex and simple. Simple carbs are one, two, or at most three units of sugar linked together in single molecules. Complex carbs are hundreds or thousands of sugar units linked together in single molecules. Simple sugars are easily identified by their taste: sweet. Complex carbs, such as potatoes, are pleasant to the taste buds, but not sweet. Most of our carbohydrates come from cereals and grains, both products of the agricultural revolution. Our bodies are not genetically designed to thrive on large amounts of these fiberless complex carbs. With the popularity of cereal- and grain-based "health diets," carbohydrate metabolism has been upset in approximately 3/4 of the population which simply cannot handle this large load of carbs. Increased insulin output from the pancreas, over the years, results in hyperinsulinism, insulin resistance and the resulting diseases: hypertension, dyslipidemia, atherosclerosis and heart disease.
Carnitine (L-Carnitine)
Non-structural amino acid that transports fatty acids into muscle cells for use as energy fuel. Carnitine is water-soluble and can be made in the body from the amino acids lysine and methionine with the assistance of vitamins C, B6 and Niacin, which act as coenzymes in the process.
Catabolic
Metabolic condition in which muscle is broken down and energy is released.
Catabolism
Protein breakdown in muscles.
Chitosan
Chitosan is a natural product extracted from Chitin (by-product of Crustacean shell extracts). Chitosan and chitin are waste products of the crab and shrimp industry. It can be used to inhibit fat digestion and as a drug delivery transport agent. It also has been used as a cholesterol lowering substance. Chitosan is marketed as a 'fat blocker'. It appears that it can impede fat absorption by 'gelling' with fat in the small intestine. Side effect of Chitosan is that since it is made from seafood, in which some people have allergic reactions. In addition, large concentrations are needed for the Chitosan to “gel” with fat.
Cholesterol
A fat-like sterol used by the body for production of hormones (including testosterone), vitamin D and cell membranes; high levels in the blood stream are a marker for heart disease.
Choline
One of the elements that is found in lecithin and considered important in the transmission of nerve impulses. Choline is involved in the formation of the neurotransmitter acetyl-choline and has been linked to reducing body fat and improving exercise performance.
Chondroitin
Chondroitin is extracted from bovine tracheas or shark cartilage and is a major component of connective tissue, especially cartilage. Chondroitin can stimulate the repair of cartilage cells and also black enzymes that damage joints.
Chromium / Chromium Picolinate
Chromium increases the efficiency of the hormone insulin, which the pancreas releases after you eat carbohydrates or protein. Chromium acts to make the receptor of muscle cells more sensitive to insulin (which allows you to store more carbohydrates in the muscle cells as glycogen rather than in fat cells as lipids). Insulin also helps muscles use amino acids for building protein rather than breaking them down. Chromium can also promote modest muscular gains while decreasing body fat (thus helps build lean mass). Exercise increases the excretion rate of chromium.
Chrysin
An anti-aromatase, which stops a lot of excess testosterone from converting to estrogen. Considered a compound with significant antiviral activity - especially in relation to HIV and it’s possible that Chrysin taken in the correct dosage, could reduce cortisol secretion due to the body's sensing less stress. Chrysin may act as an anti estrogen by inhibiting aromatase activity, limiting the conversion of testosterone to estrogen.
Clenbuterol
This drug is classified as a Beta-2 agonist, and is used for treating asthma. It is not an anabolic steroid, or a growth hormone. Currently, it is not approved for sale in the United States, but it is sold in Europe, under various names, such as Spiropent, Monores, and Ventipulmin. Researchers in 1987 noted an unusual effect in animals when using this drug. Their muscles grew, while they lost body fat. The main side effects associated with this drug include tremors, heart rhythm disturbances, headaches, nervousness, excessive sweating and insomnia. Bodybuilders use it because it mimics the actions of Epinephrine. It simulates a process called Thermogenesis, which turns fat calories into heat and which results in a loss of body fat. Bodybuilders that have used this drug report that it’s better for promoting fat burning qualities rather than building muscle.
Conjugated Linoleic Acid (CLA)
CLA occurs naturally in whole milk and red meat. A collective term used to designate a mixture of positional and geometric isomers of the essential fat linoleic acid. It is actually a fat, derived from linoleic acid (an essential fatty acid). Studies have shown that CLA can increase lean body mass and decrease fat, inhibit the growth of tumors and enhance immune function. CLA is found naturally in beef, cheese and whole milk.
Cortisol
A catabolic hormone that is released and increases in response to stress when the body is subjected to trauma such as intense exercises, including weight training. Excess cortisol is known to increase catabolism (protein breakdown in muscles). Cortisol leads to muscle breakdown through promoting a release of amino acids for transport to the liver, where the amino acids are converted into glucose.
Creatine (monohydrate)
A muscle fuel that is extracted naturally from meat and fish, or synthesized in the lab. Once it is in the muscles, creatine combines with phosphorous to make Creatine Phosphate (CP), a high-powered chemical that rebuilds the muscles ultimate energy source, Adenosine Triphosphate (ATP). Reports says people who take creatine supplements may recover from intense activity faster and experience less post exercise muscle soreness.
Creatine (titrate)
Titrated creatine is less expensive than effervescent creatine, but has the same total solubility and absorbability. The result is free-ionized, soluble creatine. Titrated creatine achieves the process by titrating, or changing the pH of the water when combined. The altered pH solution enables more than 95 percents of the creatine to go into solution, so you get dissolved creatine.
Diuretic
Any agent or compound that increases the flow of urine from the body. They can range from herbal teas to powerful drugs that flush out electrolytes and water. They are classed based on the location and mechanism of action in the kidneys. Athletes use diuretics to eliminate water weight to further emphasize their muscular definitions. Most bodybuilding and fitness federations have banned the use of diuretics and test for them.
DHEA (Dehydroepiandrosterone)
Dehydroepiandrosterone, or DHEA, is a steroid hormone, a chemical cousin of testosterone and estrogen. It is made from cholesterol by the adrenal glands, which sit atop each kidney. For the first few years of life, the adrenals make very little DHEA. Around age six or seven, they begin churning it out. Production peaks in the mid-20s, when DHEA is the most abundant hormone in circulation. From one's early '30s on, there's a steady decline in DHEA production, so the average 75-year-old has only 20% of the DHEA in circulation that he or she had 50 years earlier. At all ages, men tend to have higher DHEA levels than women.
ECA Stack
A thermogenic supplement blend of Ephedra, Caffeine and Aspirin that is popular among fitness and bodybuilding cultures. It is said that these three ingredients give a synergistic effect together, which give better results than any one on its own.
Echincea
Herb with immune protective properties, shown to have some benefit protecting against colds and flu. It can be used as a preventive measure to protect the body against the natural stress the immune system suffers in heavy training.
Egg protein
Source of protein with high Protein Efficiency Ratio, usually in egg white form (albumin) when used in protein powder to avoid cholesterol in egg yolk. Egg protein is the standard by which all other proteins are measured because of its very high ration of indispensable amino acids (also called essential amino acids because they must be supplied to the body from food or supplements) to dispensable amino acids.
Ephedra / Ephedrine
The active ingredient in the Oriental herb Ma Huang (Ephedra sinensis); this chemical has been proven to be both a powerful energizer and weight loss aid. Ephedrine is a powerful thermogenic agent: It releases norepinephrine, a brain neurotransmitter than exerts a stimulating effect. This same neurotransmitter signals the sympathetic nervous system, which is called into play during a 'fight or flight' response. Body temperature rises and promotes the breakdown of fat cells for fuel. The known side effects of Ephedra include insomnia, slight elevation in blood pressure, increased pulse rate, anxiety, dry mouth, and headaches. Ephedra has multiple adverse effects, particularly in large doses. One effect is its action in the gastrointestinal tract; it decreases tone motility, and secretory activity, which can result in nausea and vomiting. The Food and Drug Administration, recommends individuals with heart disease, high blood pressure, thyroid disease, diabetes, and/or an enlarged prostate should not take Ephedrine.
Essential Fatty Acids (EFA)
They include Linoleic Acid, Omega-3 Fatty Acids, and Monounsaturated fats. These are considered the 'good' fats. They cannot be made by the body and must be supplied by our diet. You need approximately 2% of your daily calories as EFA's. By consuming plenty of EFAs, you supply your body with the appropriate precursors to form cell membranes and regulatory eicosanoids.
Fat
Macronutrient that is a source for long term energy and energy storage (as adipose tissue); necessary for absorption and transport of fat-soluble vitamins and constituent of hormones and cell membranes.
Fiber
The more insoluble the fiber is (fiber that does not dissolve in water), the better it is for you. Insoluble fiber reduces the risk of colon cancer and high blood pressure. Fruit fiber seems to be more beneficial then vegetable or cereal fibers, probably because fruits are loaded with Pectin, an insoluble fiber. As a rule, the higher the insolubility, the fewer the calories. Corn bran is the best, followed by wheat bran, and then oat bran. It is best to eat fiber after you work out to avoid intestinal discomfort.
Flaxseed Oil
Flaxseed is an excellent source of the omega-3 fatty acid alpha-linolenic acid (an EFA). Supplementing with flaxseed oil has been shown to lower cholesterol, decrease heart disease, increase satiety and improve cell integrity.
Free Radicals
Free radicals are highly reactive molecules in the body, which can destroy tissues by oxidizing cell membrane lipids and damaging DNA, the body's genetic material. Free radicals are produced through the body's normal process of metabolizing the air we breath and the food we eat, as well as exposure to tobacco smoke, excess sunlight and environmental pollutants. Antioxidants work in the body by neutralizing free radicals before the can do significant harm.
Gamma Hydroxybutyrate (GHB)
GHB is a simple carbohydrate found naturally in every cell of the human body. GHB is both a metabolite of and a precursor to an amino acid called GABA (Gamma Aminobutyric Acid). The FDA has labeled GHB has a 'date-rape' drug, and wants to ban it from the market. GHB itself does not cause a person to remain conscious, engage in sex and then forget what they did. The problems occur when you take GHB with high levels of alcohol, since the same enzyme in the body metabolizes both alcohol and GHB.
Garlic
Can be called the 'Stinking Rose'. Studies show that garlic may lower blood cholesterol levels, lower elevated blood pressure and offer a hedge against the onset of several types of cancer. Some studies show that garlic has enhanced fat breakdown coupled with an increased amount of brown adipose tissue (BAT), a type of specialized fat that is known to convert fat calories into heat, thereby dissipating excess calories.
Ginkgo Biloba
A herb shown to enhance mental acuity. Some research has shown that Ginkgo Biloba increases cerebral blood flow to the brain. Also, boost brain levels of adenosine triphosphate and scavenge free radicals. Combined with ginger, gingko has also been shown too reduce stress-induced anxiety.
Ginseng
A family of herbs with adaptogenic properties affecting energy. There are different ginsengs (Asian, American, Siberian). Some ginsengs have shown to have mental enhancing effects. Studies show that an individual ginseng component called ginsenoside Rb acts favorably in reversing memory deficits by increasing the secretion of acetylcholine. Studies also suggest that ginseng extract improved learning and retention processes.
Glucosamine
Glucosamine is an amino sugar produced from the shells of chitin (shellfish) and is a key component of cartilage. Glucosamine works to stimulate joint function and repair. It has been proven effective in numerous scientific trials for treating osteoarthritis pain, rehabilitating cartilage, renewing synovial fluid, and repairing joints that have been damaged from osteoarthritis
Glucose (monosaccharide)
Type of sugar that circulates in the bloodstream, thus the term 'blood glucose levels' or 'blood sugar'. All carbohydrates, whether simple or complex, are eventually converted to glucose in the body. Glycogen is many units of glucose together.
Glutamine
An amino acid. Glutamine is the most abundant amino acid in muscle tissue. Studies are beginning to show that having extra glutamine in your body may be important to maximize muscle growth, by increasing growth hormone levels. Glutamine also is important to maintain proper health, and is shown to have anabolic and anticatabolic properties. During intense training, the signal for muscle breakdown (which is a bad thing) may be the release of skeletal muscle glutamine. That means that each time you train, your muscles release glutamine, which in part triggers a catabolic state (a catabolic state is synonymous with muscle breakdown). Well documented clinical studies have shown that Glutamine will have a significant impact on maintaining a positive nitrogen balance, which is essential to muscular development and recovery.
Glycerin
Glycerin is a trihydric alcohol that is derived from animal fats and plants emollients. It is used in many protein bars to give the bar a soft texture and to make it easy to chew. Glycerin yields 4.32 calories per gram. Glycerin is a crystalline, viscous liquid formed when fat molecules split. It is half as sweet as sugar and is used to keep bars moist and to plasticize other foods such as fudge, gum, gelatin, etc.
Glycogen
It is a term for many units of glucose strung together. The body stores glycogen in two areas, the liver and the muscles. Carbohydrate loading is one technique used to increase muscle glycogen content. By not consuming enough carbohydrates, you deplete both liver and muscle glycogen reserves. While complex carbohydrates are considered to be more desirable than simple carbohydrate, simple carbohydrates are more efficient after a workout for replacing muscle glycogen. Simple carbohydrates are absorbed faster, and promote a greater insulin output. A carbohydrate drink with at least 50 grams of carbohydrate will do the trick.
Glycogen (Muscle)
Muscle glycogen is extremely important for bodybuilding, since it's the primary fuel that powers anaerobic training, such as lifting weights. Glycogen that's stored in a muscle is available only to that muscle because muscles lack a certain enzyme, glucose-6-phosphatase, that's needed to release glucose into the blood. Muscles can absorb glucose without insulin, which is why exercise helps prevent diabetes.
Glycogen (Liver)
Liver glycogen is a fuel reserve that helps maintain blood glucose levels. This is important because the brain relies on a constant supply of glucose to function properly.
Grape Seed Extract
Source of proanthocyanidins, an important antioxidant.
Green Tea
Perhaps more notable, recent research has shown that green tea reduces the risk of developing stomach cancer by 50% and esophageal cancer by 6-%. No one knows for sure, but scientists think that polyphenols in green tea protect health by combating free radicals.
Growth Hormone
Known in the medical community as somatotropin. It is a powerful anabolic hormone that affects all systems of the body and plays an important role in muscle growth. It is a peptide hormone, which is composed of many amino acids (191 of them) linked together. It is rapidly metabolized by the liver and has a half-life in the blood of approximately 17 to 45 minutes. Because of this, detecting GH in a drug screen is very hard.
Guggulsterone
Guggulsterone is a ketosteroid specifically called Z-Guggulsterone. Its effect on the thyroid is that it increases the metabolic rate via stimulation of the thyroid gland. Studies indicate that Guggulsterone can result in higher levels of T4 (Thyroxine), one of the two main thyroid hormones. .
HMB
See 'Beta-Hydroxy Beta-Methylbutyrate'
HDL
High Density Lipoprotein Cholesterol. Protects against cardiovascular disease. HDLs help to shuttle cholesterol out of the blood and back to the liver, where it's degraded into bile that then can be excreted from the body.
Hypoglycemia
A term meaning low blood sugar. It's a set of symptoms that point to irregularities in the way the body handles glucose, the sugar that circulates in the blood. Symptoms of hypoglycemia include sweating, trembling, anxiety, fast heartbeat, headache, hunger, weakness, mental confusion, and on occasion, seizures and coma. However, it occurs rarely because the body has a lot of backup systems preventing it.
IGF-1
Stands for Insulin-like growth factor. An important hormone for muscle growth. Naturally produced by the body in response to exercise and is necessary for normal physiological functioning. Excess of IGF-1 may be associated with an increased risk of breast cancer, and prostate cancer.
Insulin
An anabolic hormone that's supposed to take the sugar and transport it into the muscle. Insulin also promotes increased amino acid entry into muscle and increases muscle protein synthesis. Too much insulin can cause sugar to bypass muscle, and be stored as body fat.
Iron
Mineral essential to oxygen transport in blood (via hemoglobin and myoglobin), enzyme production and immune support. A deficiency can cause the most common form of anemia. Teenagers need additional iron during their years of maximum growth; women need extra iron during the years they are menstruating and during pregnancy.
Isoflavones
Phytonutrient antioxidants, including genistein and daidzein, that act as estrogen receptor protectors (minimize PMS, menopause side effects) and lower cholesterol levels.
Isoleucine
Isoleucine is a member of the aliphatic side-chain amino acid family that is composed of extremely hydrophobic bio-chemicals. They are found principally in the interior of proteins and enzymes. Isoleucine is an essential amino acid needed by the body to build proteins. Isoleucine, along with leucine and valine, belongs to the group of branched-chain amino acids that promote muscle recovery after physical exercise.
Lactose
Sugar in milk which many people, especially adults, have intolerance to (indigestion) to a lack of the enzyme lactase in their bodies.
Leucine
Leucine - one of a family of compounds called 'branched-chain amino acids' - plays a key role in helping muscle cells make protein. This is one of the most important amino acids for hard training body builders. Dietary leucine serves as a substrate for muscle metabolism during periods of cellular energy depletion, thereby sparing essential contractile and enzyme muscle protein from degradation to supply leucine requirements. Because leucine contributes to gluterine synthesis, taking supplemental leucine before and after intense training and between meals can help normalize glutimine levels in both the serum and muscle, thereby promoting anticatabolic muscle metabolism as well as supporting immune function.
Linoleic Acid
An essential fatty acid (EFA) that your body cannot make itself. It is found in polyunsaturated oils such as safflower, sunflower, walnut oil, etc. This is considered a type of 'good' fat. You need approximately 2% of your daily calories as EFA's.
Lycopene
Most powerful of the carotenoid antioxidants; shown to be beneficial in prostate protection and treatment.
Manganese
Needed for normal tendon and bone structure.
Magnesium
Mineral necessary for energy metabolism, protein and fat synthesis, neuromuscular transmission, ammonia scavenging and binding of calcium to teeth, etc. Aids in bone growth, and is necessary for proper functioning of nerves and muscles.
Methoxyflavone
Also called 5-methyl-7-methoxyisoflavone. A synthetic isoflavone that is highly anabolic, yet free of any androgenic effects. It halts the muscle wasting, and increases lean tissue growth. It increases calcium phosphorous, potassium and nitrogen retention to a significant degree.
Milk Thistle
A herbal formula. Popular with bodybuilders because certain steroids are known to negatively impact the liver. Silymarin (the active ingredient of milk thistle) has been found to play a role in human regeneration of liver cells after damaged from alcohol, or liver disease, as a means for promoting would be healing, and as a strong antioxidant. It also has been known to decrease elevated liver enzymes induced by certain type of drugs.
Mineral
Inorganic substances necessary for good health as an ingredient or a catalyst.
Mineral (Chelated)
A chelated mineral is generally attached to a protein transporter molecule with the intent of improved transport across the gut to the blood stream. Although some of the minerals are well absorbed in this manner, it is not always indicative of the best form for absorption.
Mono-Unsaturated Fats
An essential fatty acid (EFA) that seems to reduce the risk of cardiovascular disease. This is considered a type of 'good' fat. Olive oil, and canola oil have this in them. You need approximately 2% of your daily calories as EFA's.
N-Acetyl Cysteine
A stable form of the essential amino acid L-cysteine. Cysteine is a precursor for glutathione, an important antioxidant in the body. Cysteine also serves as a major sulfur source for many body components.
Niacin (Vitamin B-3)
A vitamin important in carbohydrate metabolism, formation of testosterone and other hormones, formation of red blood cells and maintaining the integrity of all cells. Niacin helps the body utilize protein, fats, and carbohydrates which is necessary for a healthy nervous system and digestive system. It also lowers elevated blood cholesterol levels when taken in large amounts of more than 1,000 milligrams a day.
Norandrostenedione
Naturally occurring pro-hormone that works in a manner similar to Androstenedione, however, results can be much better, and less side effects.
Oil (Canola)
Canola Oil is a good choice for bodybuilders seeking oil low in saturated fat. It has a fat profile of eight grams monounsaturated, four grams polysaturated, and only one gram of saturated fat per tablespoon. Monounsaturated fat contains Omega-3 fatty acids. At high temperatures, canola oil releases free radicals and loses its Omega-3 benefits.
Olestra
A fake fat substitute. This will save you calories, but may also deplete your body of nutrients. If you use this product, or products containing this, make sure you get your 2% dose of essential fatty acids (EFA).
Omega-3 Fatty Acids
An essential fatty acid (EFA) that seems to reduce the risk of cardiovascular disease. This is considered a type of 'good' fat. Sources include fish, salmon, mackerel, and sardines. You need approximately 2% of your daily calories as EFA's.
Ornithine
A non-essential, non-structural amino acid made from Arginine shown to influence growth hormone release: most anabolic when combined with alpha-ketoglutarate (OKG).
Phosphorus
Mineral that is the structural component of all cells (including muscle); Phosphorus is necessary for energy metabolism, protein synthesis, and growth/ maintenance of all tissues. Approximately 85% of the body's phosphorus is found in bone
Polyphenols
Polyphenols are potent and wide ranging in their physiological properties. They are antioxidants, cancer preventatives, cavity and gingivitis preventatives, prebiotics and even internal deodorizers.
Potassium
A Mineral that helps maintain cellular integrity and water balance, nerve transmission and energy metabolism; necessary for muscle contraction. Potassium helps to lower blood pressure, lower risk of stroke, maintain muscle balance and prevent muscle cramping. Potassium helps to reduce the amount of sodium in the body.
Protein
Primary macronutrient for growth and maintenance of our body's structural parts (including muscle). Cannot be stored, so must be replenished through diet. (1 gram=4 calories).
Protein (Egg)
Source of protein with high Protein Efficiency Ratio, usually in egg white form (albumin) when used in protein powder to avoid cholesterol in egg yolk. Egg protein is the standard by which all other proteins are measured because of its very high ration of indispensable amino acids (also called essential amino acids because they must be supplied to the body from food or supplements) to dispensable amino acids.
Protein (Soy)
Soy protein does not offer many benefits to a bodybuilder. Soy protein does not form a good curd in the stomach, thus making it a fast protein. The amino acid pattern in soy is inferior to that of milk proteins, and not as favorable toward promoting growth. However, it is a unique vegetarian protein that contains all of the Essential Amino Acids you need.
Protein (Whey)
Dairy source of protein (other than casein), known for high levels of BCAA's and high nitrogen retention. Made from milk curd, whey protein is the Rolls Royce of proteins because it has a superior amino acid composition (including high levels of leucine, arguably the most important branched chain amino acid), superior biological value (meaning that more of what you eat gets digested and into your system), is very low in lactose (a milk sugar that most adults have difficulty digesting).
Protein (Whey Hydrolyzed)
When you hydrolyze whey protein, you permanently modify the native protein structure, meaning that the protein has been denatured. A denatured whey protein has little or no biological activity. The hydrolysis process breaks apart peptide bonds, which destroys the protein structure and the bital whey protein biological activity. However, you still get the amino acids of whey proteins from the hydrolyzed whey protein. Half the reason bodybuilders eat protein is to obtain these healthful smaller protein chains.
Protein (Whey Ion-Exchange)
This special process revolved around the positive and negative charges or ion properties of whey protein. It featured the use of a resin to isolate the protein material from the whey. This is followed by ultrafiltration methods to further concentrate the protein. This contains 90% protein, and less than 1% lactose. True ion exchange whey protein is clear in a solution.
Protein (Whey Microfiltration)
Microfiltration Whey Protein features filtering membranes with microscopic holes. This is also sometimes called Cross-Flow filtration, or Nanofiltration, depending on the size of the holes of the filtering membranes.
Protein (Whey Protein Concentrate)
This type of protein contains 80% protein. The remaining 20% include moisture, lactose, fat and minerals. They have more 'fractions' and biologically active proteins than whey protein isolates. There is no difference between whey protein isolates and concentrates in the ability to support muscle growth and recovery.
Protein (Whey Protein Isolate)
This type of protein contains 90% protein, and about 10% moisture. There is almost no lactose or fat in this type of protein. They normally taste better, are easier to digest, but are much more expensive than Whey Protein Concentrate. There is no difference between whey protein isolates and concentrates in the ability to support muscle growth and recovery.
Pyruvate
A key energy metabolite for the breakdown of fuel (glucose, fatty acids, amino acids, etc.) to energy in our bodies, pyruvate can give us increased energy, assist in burning fat as fuel, and have anticatabolic effects (such as producing alanine). Pyruvate acid is alpha-ketopropionic acid. Studies have shown that pyruvate can help decrease fatigue, and increase vigor with only six grams per day.
Retinol (Vitamin A)
A vitamin with antioxidant properties, important for eye protection and bone growth; protein and hormone synthesis (including GH and testosterone); supports tissue maintenance. Helps reduce susceptibility to infection. Essential for healthy skin, good blood, strong bones and teeth, kidneys, bladder, lungs and membranes.
Riboflavin (Vitamin B-2)
A vitamin, which helps with energy production and amino acid production. Helps body obtain energy from protein, carbohydrates, and fats. Helps maintain good vision and healthy skin.
Ribose
Ribose is a simple sugar that is extremely important in many processes in the body. Ribose is found in all living cells. It is the backbone of genetic material, and it is the starting point for production of ATP. Ribose effectively increases ATP and TAN (Total Adenine Nucleotide) recovery, while improving performance in heart and muscle cells. Ribose also fortifies muscle ATP but through a different pathway than creatine. Ribose also bolsters muscle recovery after your train. Ribose promotes more efficient salvage pathway, thus allowing better ATP recycling and consequent increased muscular recovery after training. If the body does not use the salvage pathway, when ribose is insufficient, it must make ATP from scratch.
Saw Palmetto
Herb shown to have protective properties for the liver. It is also shown that Saw Palmetto reduces the size of epithelial tissue in the prostate, especially in the transitional zone.
Selenium
Trace mineral with potent antioxidant effects; component in sulfur bearing amino acid production and fetal development during pregnancy; recent clinical evidence of cancer preventive properties. You can get it from rice, wheat’s and meats. Selenium helps prevent the formation of free radicals, and can possibly help prevent forms of cancer.
Sodium
Also known as Salt. Regulates body fluid volume, transports amino acids to cells and plays a role in muscle contraction and nerve transmission. Sodium is an important mineral found in our bones, in the fluids surrounding our cells and in the cardiovascular system. Sodium, with potassium, assists nerve stimulation and regulates water balance. It is also involved in carbohydrate absorption.
Somatotropin
Known in the medical community as GH or Growth Hormone. It is a powerful anabolic hormone that affects all systems of the body and plays an important role in muscle growth. It is a peptide hormone, which is composed of many amino acids (191 of them) linked together. It is rapidly metabolized by the liver and has a half-life in the blood of approximately 17 to 45 minutes. Because of this, detecting GH in a drug screen is very hard.
St. John's Wort
Scientific name: Hypericum Perforatum. A plant herb that is used to relieve mild depressive symptoms, sleep disorder, and anxiety, although probably not effective against serious depression. In large doses, it may be unsafe as it can make the skin and eyes extra sensitive to light.
Steroids
Steroids are synthetic derivatives of the hormone testosterone that allow the user to gain muscle mass and strength rapidly. In addition to their muscle building effects, anabolic steroids increase the oxidation rate of fat, thus giving the user a more ripped appearance.
Sugar Alcohols
This group of sweeteners includes Mannitol, Sorbitol and Xylitol. Although found in fruit, they are commercially synthesized and not extracted from natural sources. Sugar alcohols provide a reduced glycemic response (no steep hikes in blood sugar). Sugar alcohols are absorbed slowly, but incompletely. This can cause diarrhea in some people.
Taurine
An essential amino acid. Plays a role in cell-membrane stabilization, calcium balance, growth modulation and the regulation of osmotic pressure in the body (water transfer). It is also a key component of bile, which is necessary for fat digestion, absorption of fat-soluble vitamins and control of cholesterol levels. A link has been shown between deficiency in this amino and retinal dysfunction (eye problems).
Testosterone
Studies says that even minute amounts of it can juice both the male and female sex drive and slightly larger amounts will speed the muscle building process.
Theanine
A unique amino acid found in green teas. The greater the theanine content in green tea, the higher the price. Theanine increases GABA levels in the brain and counteracts high and even toxic doses of stimulants, such as caffeine. Sleep time is improved, spontaneous physical hyperactivity is decreased and toxicity reactions are markedly reduced. Theanine can help offset the length and intensity of the stimulatory effects of alpha and beta-agonists and caffeine. It goes beyond simply helping you relax and sleep well for one night. Green Tea has been known to reverse the excitatory state quickly and safely while promoting relaxation and restoration of your brain chemistry. By doing this you are in effect priming your body for stimulation once again the following day. That should allow you not only to grow, but also to get even better results from your supplements.
Thiamin (Vitamin B-1)
A vitamin, which maintains energy levels, supports brain function (memory). Aids in digestion. Necessary for metabolism of sugar and starch to provide energy. Maintains a healthy nervous system. Alcohol can cause deficiencies of this vitamin as well as all the B-complex vitamins.
Tribulus Terrestris
A herb for sexual deficiency or as a mild aphrodisiac. It may increase libido and serum testosterone.
Tryptophan
An essential amino acid, known for its calming and mood enhancing effects. It is a naturally occurring ingredient in turkey that mellows you out and makes you want to take a nap after the Thanksgiving feast. Tryptophan can also be called 5-HTP (5-hydrotryptophan), which is made with a slightly different compound that regular tryptophan.
Valine
One of the three branched chain amino acids. They are called BCAA's because they structurally branch off another chain of atoms instead of forming a line. Studies have shown that BCAA's help to stimulate protein synthesis and inhibit its breakdown, so BCAA's have powerful anabolic and anticatabolic effects on the body. They may also promote the release of some anabolic hormones, such as growth hormone. Regular ingestion of BCAA's help to keep the body in a state of positive nitrogen balance. In this state, your body much more readily builds muscle and burns fat. Studies have shown that athletes taking extra BCAA's have shown a loss of more body fat than those not taking BCAA's.
Vanadyl Sulfate
Source of mineral vanadium; helps optimize glycogen storage to yield more energy. Vanadyl is supposed to help you attain a little more muscle and inhibit fat storage by controlling insulin release. In theory, Vanadyl works inside the muscle cells by bringing carbohydrates into the muscle without the assistance of insulin. If there is less insulin, there is less chance of carbohydrates being converted to stored body fat.
Vitamins
Complex organic molecules essential for biochemical transformations necessary for proper metabolism and disease protection. Some popular vitamins are:
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A: (Retinol)
A vitamin with antioxidant properties, important for eye protection and bone growth; protein and hormone synthesis (including GH and testosterone); supports tissue maintenance. Helps reduce susceptibility to infection. Essential for healthy skin, good blood, strong bones and teeth, kidneys, bladder, lungs and membranes.
B-Complex Vitamins
A group of eleven known vitamins that work together in your body. All play vital roles in the conversion of food into energy. Essential for the normal functioning of the nervous system, and the maintenance of good digestion. Helps promote healthy skin, hair, and eyes. These are water-soluble vitamins, which means they cannot be stored by your body and must be replaced every day.
B-1 (Thiamin)
Maintains energy levels, supports brain function (memory). Aids in digestion. Necessary for metabolism of sugar and starch to provide energy. Maintains a healthy nervous system. Alcohol can cause deficiencies of this vitamin and all the B-complex vitamins.
B-2 (Riboflavin)
Energy production and amino acid production. Helps body obtain energy from protein, carbohydrates, and fats. Helps maintain good vision and healthy skin.
B-3 (Niacin)
Important in carbohydrate metabolism, formation of testosterone and other hormones, formation of red blood cells and maintaining the integrity of all cells. Helps body utilize protein, fats, and carbohydrates. Necessary for a healthy nervous system and digestive system. It also lowers elevated blood cholesterol levels when taken in large amounts of more than 1,000 milligrams a day.
B-5 (Pantothenic Acid)
Supports carbohydrate, protein and fat metabolism; hemoglobin synthesis. Helps release energy from protein, carbohydrates, and fat. Needed to support a variety of body functions, including the maintenance of a healthy digestive system.
B-6 (Pyridoxine)
Supports glycogen and nitrogen metabolism; production and transport of amino acids; production and maintenance of red blood cells (hemoglobin). Essential for the body's utilization of protein. Needed for the production of red blood cells, nerve tissues, and antibodies. Women taking oral contraceptives have lower levels of B-6.
B-12 (Cobalamin)
Necessary for carbohydrate, protein and fat metabolism. Important to amino acid and fatty acid synthesis; essential for hemoglobin and nerve cell growth and maintenance. The anti-stress vitamin, sometimes prescribed for stress reduction.
Biotin
Energy metabolism, fatty acid and nucleic acid synthesis, commonly referred to as Vitamin H.
C (Ascorbic acid)
Antioxidant, synthesis of hormones, amino acids and collagen (connective tissue); excretion of excess cholesterol. Necessary to produce collagen, the connective material of all body tissues. Important for the health of the teeth and the gums. Strengthens capillaries and other blood vessels. Plays an important role in healing injuries. Aids in the body's absorption of iron. Vitamin C is water soluble, which means it cannot be stored by your body and must be frequently replaced.
D (Calciferol)
Supports calcium absorption and deposition into bones. Must be present for your body to use calcium and phosphorus. Essential for growing children to insure that teeth and bones develop properly.
E (d-alpha-tocopherol)
Antioxidant, especially protective of polyunsaturated fats and body tissues. Acts as a preservative, preventing many substances, such as Vitamin A, from destructive breakdown by oxidation in the body. Prolongs the life of red blood cells and is necessary for the proper use of oxygen by the muscles.
Folic Acid
Necessary for the production of red blood cells. Essential for normal metabolism. A deficiency may cause a form of anemia. Drinking alcohol and taking oral contraceptives can cause lower levels of this vitamin in your body. Especially important during pregnancy to prevent birth defects.
K
Supports blood clotting, bone mineralization.
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Whey protein
Dairy source of protein (other than casein), known for high levels of BCAA's and high nitrogen retention. Made from milk curd, whey protein is the Rolls Royce of proteins because it has a superior amino acid composition (including high levels of leucine, arguably the most important branched chain amino acid), superior biological value (meaning that more of what you eat gets digested and into your system), is very low in lactose (a milk sugar that most adults have difficulty digesting).
Yohimbe
From the bark of an African tree, Yohimbe is a popular herb perceived as a stimulant and aphrodisiac. Yohimbe contains yohimbine, an alkaloid similar to caffeine in its energizing effects.
Zinc
Mineral important as a cofactor in energy metabolism, amino acid and protein synthesis; Antioxidant effects to protect the immune system. Essential for growth, tissue repair, and sexual development. Plays an important role in healing. Since animal proteins are the best sources, vegetarians are often deficient in zinc.
ZMA - Zinc Magnesium Aspartate
This compound has been found to increase muscle strength.
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