A (Retinol) - Vitamin A is 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.
Acesulfame-K - An artificial sweetener. Approved in 1988, this sweetener is 200 times sweeter than sugar, yet has a bitter taste. The 'K' in its name stands or potassium. Acesulfame-K is not metabolized by the body. You can cook and bake with it. There are no reported side effects with this sweetener although it may increase insulin secretion, which can cause concern for diabetics.
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. An analogy of what ALA does is that if ALA was an individual, he would be the one which yells at the muscle cells to pick up the key, open the door, and help bring in the creatine.
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.
Antioxidants - Any substances that prevent or impede cell oxidation (destruction) by free radicals, etc.
Arginine - A conditionally essential amino acid with anabolic and immune system supportive effects.
Ascorbic Acid - Also known as Vitamin C. A water soluble vitamin and an antioxidant. Your body cannot store Vitamin C, so you must supplement it regularly. It is not resistant to heat, so cooking will destroy it. Vitamin C functions primarily in the formation of collagen, the chief protein substance of your body's framework. It also helps in the production of vital body chemicals. Vitamin C also is a detoxifier (helping cleanse your body of toxins).
Aspartame - An artificial sweetener. Known by the trade name NutraSweet, it is an artificial sweetener. Certain people should avoid products that contain Aspartame. They are people who cannot metabolize the amino acid Phenylalanine, which is an ingredient in aspartame; and people, who are susceptible to headaches.
It is nearly 200 times sweeter than sugar. Aspartame is produced from the amino acids L-asartic acid and L=phenylalannine. It has been approved for use in certain goods since 1981. Heat causes aspartame to lose its sweetness; therefore, you can't bake with it. Unlike some sweeteners, it has no aftertaste.
Aspirin - Can reduce soreness after a hard workout, or lower your risk of heart disease. Can also reduce your risk for throat or stomach cancer.
ATP (Adenosine Triphosphate) - The body's energy currency, released when fuel molecules are broken down.
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 mean they cannot be stored by your body and must be replaced every day.
B-1 (Thiamin) - A vitamin which maintains energy levels, supports brain function (memory). Aids in digestion and is necessary for metabolism of sugar and starch to provide energy and maintains a healthy nervous system. Alcohol can cause deficiencies of this vitamin and all the B-complex vitamins.
B-2 (Riboflavin) - A vitamin which helps with energy production and amino acid production. Helps body to obtain energy from protein, carbohydrates and fats, while maintaining good vision and healthy skin.
B-3 (Niacin) - A vitamin important in carbohydrate metabolism, formation of testosterone, hormones, formation of red blood cells and maintaining the integrity of all cells. Helps body utilize protein, fats and carbohydrates. Necessary in the function of 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) - A vitamin which 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) - A vitamin which 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.
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 anti-catabolic (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 anti-catabolic effects on the body. They may also potentiate 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.
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.
Beta-carotene - A phytonutrient carotenoid with antioxidant and provitamin A activity. 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.
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.
There are a number of theories why you may need HMB. The first, is that under stressful conditions, the body may not make enough HMB to satisfy the increased needs of tissues. It could also be that stress may alter enzymes or concentration of certain biochemicals that decrease normal HMB production. Another theory is that HMB may regulate enzymes responsible for muscle tissue breakdown.
Biotin - A vitamin that helps with energy metabolism, fatty acid and nucleic acid synthesis.
Boron - A trace mineral. 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. A 1987 study showed that Boron could dramatically increase testosterone levels, however, the study was for postmenopausal women who had testosterone deficiencies. Once their boron-rich diets brought their testosterone levels back up to normal, those levels stabilized, and they didn't get any higher no matter how many more prunes or parsley flakes that they ate. Thus, it is somewhat unproven that boron can help build muscle mass by increasing your testosterone levels. However, a lack of boron in your diet may have a 'negative' impact on energy utilization.
Bovine cartilage - A source of mucopolysaccharides which have anti-inflammatory and joint protective properties.
Caffeine - Alkaloid that stimulates alertness and boosts energy. An herbal compound that enhances alertness and fights fatigue. Caffeine increases endurance during prolonged submaximal 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 - 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 - There are two basic forms of carbohydrates: Simple & Complex. Simple carbs are usually devoid of fiber and include such foods as refined sugars, fruit juices, and apple sauce. The problem with simple carbs is that they promote a large insulin surge, which can lead to hypoglycemia. Complex carbs are absorbed more slowly, so they don't cause as great an insulin surge as the simple type. Primary macronutrient source of energy in the body; burned as glucose and stored in muscle as glycogen (excess stored as fat) and includes all sugars (1 gram yields 4 calories).
Carnitine (L-Carnitine) - Non-structural amino acid that transports fatty acids into muscle cells for use as energy fuel.
Cassein - Primary protein found in milk, along with whey protein.
Catabolic - Metabolic condition in which muscle is broken down and energy is released.
Catabolism - Protein breakdown in muscles.
Cat's Claw - An herb used in South American folk medicine for its anti-inflammatory and immune system protective properties.
Chitosan - Chitosan is a natural product extracted from Chitin (by products 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 sea food, some people have allergic responses to it. Also, you need a high concentration of Chitosan for it to 'gel' with fat.
Choline - A B-fatty acid involved in the production of neurotransmitters in the brain that regulate mood, appetite, behavior, memory, etc. Most effective in phosphatidyl choline form. It is believed to help concentration and alertness. Studies indicate that it improves cognitive performance.
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. Considered important in the transmission of nerve impulses. Choline is involved in the formation of the neurotransmitter acetylcholine. Choline has been linked to reducing body fat and improving exercise performance.
Chromium / Chrimium 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 promote modest muscular gains and decreases in body fat (thus helps build lean mass). Exercise increases the excretion rate of chromium.
Chrysin - An anti-aromatase, which means it stops a lot of excess testosterone from converting to estrogen. Also, a compound with significant antiviral activity - especially in relation to the HIV. An effect on the benzodiazepine receptors (which have a calming, anti-stress effect). It is possible that Chrysin taken in the correct dosage could reduce cortisol secretion due to the body's sensing less stress.
Citrimax - See Hydroxycitrate
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. The side effects start when you use more than 80 micrograms or more. The dosage that's used to treat asthma is around 20 to 40 micrograms twice a day. The muscle building dose would be over 80 micrograms in humans, but scientists consider it to be dangerous and unethical. Another problem is that any effects you get from it, wear off rapidly. Bodybuilders who have used this drug shows that it is better for promoting fat burning than for muscle building.
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.
Copper - Active in the storage and release of iron to form hemoglobin for red blood cells.
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 muscle amino acids for transport to the liver, where the amino acids are converted into glucose.
C-Q10 - Antioxidant shown to have heart protective and energy production properties.
Creatine (monohydrate) - 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). CP powers your muscles for high intensity exercise for short periods only, consequently, athletes who compete in power and sprint event will have an advantage if they take supplemental creatine. More CP in the muscle cell translates into a greater resistance to fatigue. Also, CP helps with the transfer of energy in the muscle cells, thus speeding up the action, which may enhance performances that are aerobically taxing. Reports say people who take creatine supplements may recover from intense activity faster and experience less post exercise muscle soreness.
Creatine is a naturally occurring compound in the muscle tissue and when converted in the muscle tissue to phosphocreatine during exercise can provide sudden bursts of energy. Insufficient amounts of phosphocreatine could result in a fatigued feeling in the muscle. The Creatine Monohydrate Powder provides enough energy to delay to onset of fatigue. Creatine Monohydrate is a synthesized metabolite that is the powerful energizer providing instant energy and strength with better endurance and helps to maintain optimal levels of ATP production during intense exercise.
Why Monohydrate? Creatine comes in several forms: Creatine Monohydrate, Creatine Phosphate, and liquid form. Creatine Phosphate is much more expensive to manufacture while it offers no advantage. Liquid creatine has many problems associated with it. When mixing creatine monohydrate with a protein drink, or water, the creatine starts to become unstable. Within 24 hours, the creatine begins to change or ‘fallout’ into creatinine. Creatinine is a useless substance to the body. Thus, buying a premixed liquid form of creatine is not a legitimate product. The best absorbed form of creatine is the creatine monohydrate. Creatine monohydrate is better absorbed because it is more stable, resulting in higher concentration of available creatine.
Creatine & ATP. ATP is the molecule that releases the energy for contraction of muscles, the breakdown and synthesis of proteins and all other reactions requiring energy. In short, ATP is the energy molecule powering all of our movements. By giving off its energy through its high energy phosphate bond, ATP is reduced to ADP. The problem is that the amount of ATP that is stored in our cells is limited. Depending on the intensity of the activity, ATP supplies can be used up by converting to ADP within seconds. So how do athletes run or workout for long periods. We can do that because there are three way to replenish ATP.
You can restore ATP using energy derived from the oxidation of fats and carbohydrates. This is a slow process that occurs in the mitochondria. 2) You can restore ATP through lactic acid, which is utilized to produce energy, which turns ADP back into ATP. 3) Through Creatine Monohydrate, which helps creatine phosphate create more ATP from ADP within seconds. It is a short term, high energy backup for ATP. It does not need carbohydrates, fats or oxygen to recharge ATP.
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) - A hormone made by the adrenal glands used by the body to make male (androgen) and female (estrogen) hormones; possible positive effects on mood and energy on older individuals (40+) whose production of DHEA has declined. As been referred to as the 'Fountain of Youth' hormone because it declines rapidly as we age, and supplementation with this hormone reverses many of the ravages associated with aging. Studies show that men with the highest DHEA levels have better cardiovascular health.
DMAE (Dimethyl-amino-ethanol) - Supplement reported to minimize buildup of lipofuscin (age spots) in the brain. Plays a participatory role in acetylcholine synthesis. DMAE has been shown to stimulate vivid, lucid dreams, suggesting possible sleep pattern enhancement.
DNP (2,4 dinitrophenol) - The first weight loss drug ever offered to the public, around 1933. DNP is a yellow crystalline sold that's slightly soluble in water. After being injected, it increases the metabolism an average of 30% over baseline in less than a minute, returning back to normal anywhere from 6 to 48 hours. However, DNP has way too many side effects, including blinding people, and if you take too much of it, it can cook you to death from the inside. You can lose weight with it, but it is highly dangerous. Street Names for DNP include Hexalon.
DOMS (Delayed-onset muscle soreness) - The pain and soreness you feel a few days after a heavy workout.
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.
Echinacea - Herb with immune protective properties, shown to have some benefit protecting against colds and flu.
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.
Ergogenic aids - Any nutrients that improve athletic performance.
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.
Fats - 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 (1 gram=9 calories).
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.
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.
Garcinia Cambogia - Fruit from India that contains Hydroxicitric Acid (-HCA), an organic acid influencing carbohydrate and fat metabolism
Genistein - A compound thought to protect you against cancer. It is found in soy based food products. It suppresses the production of stress proteins in cells, proteins that otherwise help cancer cells survive destruction by the immune system.
Ginkgo Biloba - An 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 he secretion of acetychilone. Studies also suggest that ginseng extract improved learning and retention processes.
Glucosamine - Organic compound found in cartilage and joint fluid; relieves joint pain and may help in healing some joint injuries.
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.
Glucose Tolerance Factor (GTF) - GTF is thought to be a complex of chromium, nicotinic acid, and the amino acids glycine, cystein and glutamic acid (these aminos are components of gluthathione). GTF is thought to be synthesized by the liver. In many people, chromium is likely the deficient substrate for GTF formation. GTF is found in foods such as organ meats, whole gains, cheese, mushrooms and brewer's yeast.
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 anti-catabolic 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). By proving Glutamine, 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.
Glycogen - A term for many units of glucose strung together. The body stores glycogen in two areas, the liver and the muscles. Only about 5 grams, or 20 calories worth of glucose flows in the blood. Liver stores about 75 to 100 grams, or 300 to 400 calories; an hour of aerobics can burn up half the liver glycogen content. The muscles store around 360 grams, or 1,440 calories. 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 carbs are considered to be more desirable than simple carbs, simple carbs are more efficient after a workout for replacing muscle glycogen. Simple carbs are absorbed faster, and promote a greater insulin output. A carbohydrate drink with at least 50 grams of carbs 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 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 proanthocyanadins, an important antioxidant.
Green Tea - Popular in Asia, green tea contains caffeine. 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.
Guarana - Source of caffeine. Comes from the seed of an herb found in the Amazon, long popular among Brazilians for its stimulatory effects.
Hydroxicitric Acid (HCA) - Also known as Citrimax. Acid found in the fruit Garcinia Cambogia that affects fat and carbohydrate metabolism. Studies have shown it reduces the conversion of carbs into body fat. HCA competitively inhibits an enzyme known as ATP-Citrate lyase (the major enzyme responsible for the production of fatty acid). When HCA blocks the production of fatty acids, a buildup of citrate occurs, which may cause the cell to inhibit glycolysis (breakdown of stored sugars).
HMB - See 'Beta-Hydroxy Beta-Methylbutyrate'
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.
Inositol - An active factor in the B-Complex vitamins which help convert food to energy. With Choline, Inositol is active in the metabolism of fats.
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 genisteine and diadzein, that act as estrogen receptor protectors (minimize PMS, menopause side effects) and lower cholesterol levels.
Isoleucine - One of 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 anti-catabolic effects on the body. They may also potentiate 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.
Kombucha - A tea made from a fungus / yeast fermentation with high nutrient level used by people for immune protection, increase energy, and other positive effects. Sometimes called a Kombucha mushroom. It is two life forms, a yeast culture and bacteria living in symbiosis, from Manchuria.
Lactose - Sugar in milk which many people, especially adults, have intolerance to (indigestion) to a lack of the enzyme lactasein their bodies.
Lecithin - Dry powder source of phospholipids high in B-fatty acids.
Leptin - This protein was been portrayed as the way to a cure for obesity. Leptin was first described as an apiodocyte - derived signaling factor, which, after interaction with its receptors, induced a complex response, including control of bodyweight and energy expenditure. It could be quite a fat burner. Research shows that people who used high doses of leptin for six months lost weight, most of it body fat.
Leucine - 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 anti-catabolic effects on the body. They may also potentiate 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.
Leucine appears to be the most important BCAA for athletes, as it can affect various anabolic hormones, and have an effect on preventing protein degradation. HMB is a metabolite of Leucine. Some experts have suggested that if you do not have Leucine in your body, you will not have muscle growth.
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.
Lipotropic nutrients - Substances that prevent or curtail the buildup of fat in the liver, such as B-fatty acids and methionine.
Lutein - A carotenoid phytonutrient with antioxidant properties especially important to eye protection.
Lycopene - Most powerful of the carotenoid antioxidants; shown to be beneficial in prostate protection and treatment.
Ma Huang - An herb that yields the stimulant Ephedra.
Maltodextrin - A long chain of glucose molecules (carbohydrates) that provides sustained energy without sharply increasing insulin levels. Essentially a chain of molecules of the simple sugar glucose linked together. There are an average of seven glucose molecules linked together to form a maltodextrin molecule.
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.
Medium Chain Triglycerides (MCT) - MCT's are technically fats, but they have very unique properties. The difference between them and other fats lies in their molecular structure. MCT's are shorter than other fats, which allow them to be burned rather quickly by the body for energy. MCT's enter the mitochondria, the powerhouse of a cell, without assistance, and do not require the usual transport mechanism.
MCT's are an attractive supplement because of their calorie density. They have 9 calories per gram, like fats, but lack the disposition to be stored as fat. All fats are not created equal. Research shows that animals maintain a lower body fat when they use MCT's in place of traditional fats.
Melatonin - Hormone produced by the pineal gland that regulates circadian rhythms; helps induce sleep and acts as an antioxidant.
Methionine - A sulfur bearing essential amino acid important in hair, nail and muscle production, liver maintenance (lipotropic effects), and production of creatine and other aminos.
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 does not necessarily always indicative of the best form for absorption.
Monounsaturated 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.
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. 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.
Norandrostenedione - Naturally occurring prohormone that works in a manner similar to Androstenedione, however, results can be much better, and side effects less.
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 good 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).
PABA (Para Aminobenzoic Acid) - Important for the formation of red blood cells. Aids in the conversion of protein into energy. Necessary for healthy skin and hair pigmentation.
Pantothenic Acid (Vitamin B-5) - A vitamin which 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.
Pectin - A soluble fiber found in the skins of fruits (apples and peaches) and vegetables. One study found that eating Pectin will make you feel full longer. Researchers speculate that Pectin may slow digestion and keep food in your stomach longer.
Phenylalanine - An amino acid, one of the main ingredients to enhance brain function. It has also been used to relieve stress.
Phosphatidylserine (PS) - A phospholid. An ingredient which may block cortisol (a hormone which breaks down muscle cells into fuel). Also reported to increase levels of glucose, the brain's energy source.
Phosphorus - Mineral that is structural component of all cells (including muscle); necessary for energy metabolism, protein synthesis, and growth / maintenance of al tissues.
Potassium - 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.
Pregnenolone - The "mother" steroid hormone from which most other steroid (sex) hormones are made, including DHEA. Possessing beneficial neurotransmitter effects.
Proanthocyanadins - Potent antioxidant phytonutrient found in some pine needles (pycnogenol) and grape seeds and skins (grape seed extract), it is especially synergistic with vitamin C making them more powerful antioxidants together than by themselves.
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 (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).
Purslane - It is a weed that is edible, and sometimes put on salads, mostly in Europe. It is loaded with linolenic acid, and omega-3 fatty acid that may help reduce the risk of heart attack, and improve the health of cell membranes in the eyes and brain. It is also an excellent source of Vitamin E, providing 6 times as much as spinach.
Pycnogenol - Source of proanthocyanadins.
Pyridoxine (Vitamin B-6) - A vitamin which 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.
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 anti-catabolic 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.
Quercetin - A bioflavonoid occurring in many plant foods. Quercitin has a synergistic effect with ephedrine and caffeine, increasing and prolonging their properties.
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.
Saccharin - An artificial sweetener. It is nearly 700 times sweeter than sugar, yet leaves an aftertaste. It is not metabolized by the human body. It is useful in diabetic diets in which the patient must lower sugar intake. The FDA has listed saccharin as an 'anticipated' human carcinogen. This means that in certain individuals, the sweetener may increase the risk of cancer.
Saw Palmetto - Herb shown to have protective properties for the liver.
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.
Shark Cartilage - See Bovine cartilage.
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 regulated water balance. It is also involved in carbohydrate absorption.
The average person requires a minimum of one tenth of a teaspoon of salt a day. Any athlete who sweats needs more. A teaspoon a day of salt does not cause problems, nor does eating fresh foods high in natural salt such as fish, carrots, beets and poultry. Easting processed and junk foods, can lead to high, potentially dangerous levels of sodium intake.
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.
Soy Protein - Primary vegetable source of protein found in protein powders; lower in nitrogen retention and BCAA's than whey and egg, but higher in arginine and glutamine and contains isoflavones with antioxidant properties.
St. John'sWort - Scientific name: Hypericum Performatum. 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.
Stevia - A herb from Brazil and Paraguay that is a good replacement for sugar and artificial sweeteners. You can also bake with it.
Stevioside - An artificial sweetener. Extracted from the herb Stevia. It is 300 times sweeter than sugar, but has a strong aftertaste.
Sucrolose - An artificial sweetener. Approved by the FDA in 1998. It is 600 times sweeter than table sugar, it is made from a process that begins with regular sugar. You can bake with it.
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 glycolic 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).
Thermogenesis - A fancy word meaning heat-producing. To make more heat, your body has to burn more calories. Thermogenesis occurs with training, with food consumption and with the use of selected herbs.
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 and all the B-complex vitamins.
Threonine - An essential amino acid.
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.
Tyrosine - A conditionally essential amino acid, tyrosine can elevate mood and is a precursor of the brain neurotransmitters dopamine, norepinephrine and epinephrine.
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 anti-catabolic effects on the body. They may also potentiate 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:
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 mean 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.
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. 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.
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. Zinc is essential for growth, healing/tissue repair and sexual development. Since animal proteins are the best sources, vegetarians are often deficient in zinc.
