Alpha-Lipoic Acid:
Called the "universal antioxidant " because it is both water and fat-soluble, ALA has been shown to help with heavy metal detoxification, to recycle the body’s other antioxidants (vitamin C, vitamin E, glutathione, and coenzyme Q10), to help regulate blood sugar levels and to contribute to energy production at the cellular level.
Açaí:
Açaí Palm grows in tropical Central and South America, growing mainly in floodplains and wetlands. The fruits deteriorate rapidly after harvest, so outside the tree’s growing region the fruit is generally only available as juice or fruit pulp that has been frozen or dried, preserving the high ORAC antioxidant value of the Açaí fruit.naturally rich in fiber, healthy fats, protein and organic vitamins and minerals, especially Vitamin C and Potassium.
Bromelain:
Anti-inflammatory agent. It has been helpful in healing minor injuries, such as sprains, strains and muscle injuries. It has been found effective for people suffering from sinusitis and alleviates symptoms of urinary tract infections and rheumatoid arthritis. Bromelain is a natural blood thinner because it prevents excessive blood platelet stickiness. This may explain the positive reports in a few clinical trials showing a decrease in symptoms of angina and thrombophlebitis.
Ester C:
Proven antioxidant to help protect surface skin and provides essential Vitamin C needed for collagen production. It is very soluble and has a neutral pH and can be used by individuals with sensitive skin and digestive systems. Research has shown many benefits to Ester C including the heart, eyes, and skin.
Green Tea:
Green tea has been a popular beverage in China and Japan for centuries. In these countries it is thought that green tea has a number of health-promoting benefits such as increasing the break down of sugar and fats for energy, detoxification, and supporting the immune and cardiovascular systems. Many of the potential health benefits of green tea are attributed to the catechins, natural polyphenols that are powerful antioxidants. Black tea leaves have a much lower content of these powerful antioxidants.
Yerba Mate:
Yera Maté is a South American evergreen with white flowers and red fruit. Tea made from this herb is very popular in South America. Its medicinal parts are the dried or roasted leaves, which have proven to be a rich source of caffeine and related alkaloid compounds. Yerba Maté increases the break down of sugars and fats in the body into energy. It also energizes the force of heart contractions and increases heart rhythm. Yerbe Maté has traditionally been used for mental and physical fatigue.
Hyaluronic Acid:
Sometimes called the body’s master moisture molecule, HA is a particularly important constituent of synovial joint fluid, cartilage and skin, to name a few. Because of its role in skin hydration, it is believed that HA can moisturize skin from the inside out and smooth wrinkles. It is also recommended for easing the flexing of joints, especially knees, by restoring lubrication and increasing cushioning.
Horsechestnut (Aescin):
One of the most prescribed pharmaceuticals in Germany (where herbs are considered drugs), extracts of this herb have been shown to both prevent and ameliorate the symptoms of several chronic venous insufficiencies, especially in the legs. Added to the formula for the specific benefit of people who travel frequently (prevents the uncomfortable leg swelling associated with air travel), people with varicose or spider veins, and people whose work conditions cause circulation-related discomfort (for example, standing and/or sitting in one position for long periods of time).
Guarana:
Guarana is a shrub native to Venezuela and northern Brazil. Like green tea, the seeds of the guarana fruit plant contain caffeine, and like chocolate they contain theophylline and theobromine. As such guarana seed is a central nervous system energizer. Guarana is often used as an ingredient in soft drinks in South America. It has also shown antioxidant power.
Vinpocetine:
Vinpocetine is a derivative of vincamine, an alkaloid derived from the plant Vinca minor L., a member of the periwinkle family. Vinpocetine is sometimes called a “nootropic”, meaning cognition enhancer, from the Greek “noos” for mind. Vinpocetine is thought to increase both blood flow to and metabolism of the brain, thereby enhancing concentration and alertness, while simultaneously providing the brain with antioxidant protection from free radicals. Absorption of vinpocetine is variable, especially when taken away from meals.
Chocamine:
Chocamine is a proprietary, patent pending cocoa extract that has the taste, smell and proven health benefits of chocolate without the sugar, fat and dairy. Chocamine™ unique and synergistic blend is standardized for several important energizing ingredients known as methyl-xanthine alkaloids. High Antioxidant Super Fruits Blend The above ingredients are in a base of certified organic, high antioxidant, phytonutrient rich Super-Fruits : Organic grape, apple, pomegranate and mango fruit powders and whole grape and apple extracts (20:1).
Folic Acid:
Folic Acid, also known as folate and Vitamin B9, has important neuro-supportive functions. Low concentrations of folate in the blood have been associated with poor cognitive function.
Chromium:
Chromium is an essential trace mineral that helps regulate blood sugar.
L-Carnosine:
The benefits are almost too numerous to neatly summarize. As an anti-aging nutrient, carnosine’s most basic role is in the protection of the body’s proteins from both oxidation and glycation, the physical signs of which include skin wrinkling and brain degeneration among many others.
Rice Bran Soluble Fiber:
Soluble fibers may have a positive effect in maintaining normal blood sugar levels by slowing the absorption of carbohydrates. It may also support normal cholesterol levels.
Stevia:
Stevia, also known as sweet-leaf or sugar-leaf, is a genus of about 150 species of herbs and shrubs in the sunflower family native to subtropical and tropical South America and Central America. In "over 120 articles about stevia written before 1958, and over 900 articles published to date... no author has ever reported any adverse human health consequences associated with consumption of stevia leaf." Supplement to GRAS affirmation petition no. 4G0406, submitted by the Thomas J. Lipton Company February 3, 1995. Stevia is promoted as an exceptional aid in weight loss and weight management because it contains no calories and, at least anecdotally, reduces one’s craving for sweets and fatty foods. Preliminary research data also indicates that Stevia may actually reset the hunger mechanism in some people. If so, Stevia would help people to feel satiated sooner, helping them to eat less. To maximize this effect, stevia containing products are best taken 20 minutes before meals.
Cobalamin: (vitamin B12)
Although the functions of vitamin B12 are numerous, those important to bodybuilders include carbohydrate metabolism and maintenance of nervous system tissue (the spinal cord and nerves that carry signals from the brain to muscle tissues). Stimulation of muscles via nerves is a critical step in the contraction, coordination and growth of muscles. Vitamin B12 is available only from foods of animal origin; therefore,it is very important for athletes following a strict vegetarian diet to consult a physician about vitamin B12 supplementation. In fact, B12 shots are popular with countless athletes, vegetarians and nonvegetarians alike, many of who swear it helps them perform better.
Biotin:
Although there’s a limited amount of sports nutrition research on Biotin, it makes our top 10 list because it has critical functions in amino acid metabolism and the production of energy from many sources. It also may be one vitamin that some bodybuilders have trouble when attempting to maintain an adequate supply. The reason bodybuilders may have difficulty with Biotin is because it can be blocked by a substance called Avidin. Avidin is found in raw egg whites, a staple for many athletes. In fact, bodybuilders who eat raw egg whites or who don;t cook egg white well enough may experience growth problems with Biotin deficiency if their egg white consumption approaches 20 per day. Eating raw eggs can also lead to a bacterial infection called Salmonella, which can have severe health consequences.
Riboflavin: (vitamin B2)
Riboflavin is involved in energy production in three areas: 1) Glucose metabolism, 2) Oxidation of fatty acids, and 3) The shuttling of hydrogen ions through the Krebs cycle. Of particular interest to bodybuilders, Riboflavin is somewhat related to protein metabolism. In fact, there is a strong relationship between lean body mass and dietary riboflavin. One study by Belko and colleagues found that females needed higher than RDA levels of Riboflavin to return blood levels of Riboflavin to normal after exercise. Another study by Haralambie showed that Riboflavin supplementation improved muscular hyperexcitability (seen in trained athletes). This vitamin may prove to be especially important for athletes.
Vitamin A:
Most of us know that vitamin A helps with vision, but bodybuilders need to become familiar with its other benefits. First of all, vitamin A is important in the synthesis of protein, the chief process of muscle growth. Second, vitamin A is involved in the production of Glycogen, the body’s storage form of energy for high intensity performance. The problem with vitamin A status in bodybuilders is twofold. First, American diets are consistently measured to be low in vitamin A. Second, both strenuous physical activity (which disrupts the absorption of vitamin A) and a low fat diet (which render vitamin A loss in feces) jeopardize the level of vitamin A in the body. So be especially careful of your vitamin A intake during contest preparation.
Trans-Resveratrol:
This protective compound is found abundantly in red wine. In fact, many people believe that trans-resveratrol may be responsible for the "French Paradox " -- the low incidence of heart disease among the French people, who eat a relatively high-fat diet, but who also consume higher amounts of red wine. Besides being a potent antioxidant, trans-resveratrol has been shown to inhibit the body’s enzymes that are responsible for inflammation, pain and various inflammatory conditions
Vitamin E:
Vitamin E is a powerful antioxidant, meaning it protects the cell’s membranes. This is important because many of the metabolic processes that take place in the body, including the recuperation and growth of muscle cells, are dependent upon health cell membranes. You’ve probably heard a lot about antioxidants in the news lately, and research continues to validate their importance. Specifically, antioxidants help to reduce the number of free radicals in the body. Free radicals are natural byproducts of cellular respiration, but accumulation of free radicals can lead to cellular changes and destruction (even cancer), rendering cells unable to adapt normally. This means a reduction in exercise induced processes in the cell such as repair and growth.
Niacin: (vitamin B3)
This vitamin is involved in nearly 60 metabolic processes related to energy production and ranks high for bodybuilders by virtue of its critical importance in providing training fuel (no train, no gain)! The bad news is that high levels of Niacin have been found in the blood of athletes after exercise, suggesting that athletes may need more niacin than nonathletes. On the other hand, the good news is that even if a diet is low in Niacin, the body can make it from the amino acid tryptophan, which is found in abundance in turkey meat. Bodybuilders are familiar with the form of Niacin known as nicotine acid, which causes vasodilation and may help a competitor look more vascular before going onstage. But this form of Niacin shouldn’t be used during training; large doses of nicotinic acid (50 - 100 mg) significantly impairs the body’s ability to mobilize and burn fat.
Vitamin D:
Vitamin D plays a crucial role in the absorption of Calcium and Phosphorus. Calcium is necessary for muscular contraction. If adequate stores of Calcium are not available in the muscle, full, hard muscular contractions cannot be sustained. Of course, Calcium is also needed for the integrity of bones, which must support increased muscle tissue and provide an anchor during muscular contraction. And don’t forget about Phosphorus. Phosphorus helps provide quick, powerful muscular contractions, which comprise the majority of movements during weight training. Phosphorus is also required for the synthesis of ATP (Adenosine Triphosphate), the high energy molecule used by your muscle cells during contraction. This nutrient is high in the list since bodybuilders typically avoid the fat content, e.g., dairy foods. Look for vitamin D fortified foods and get in the habit of drinking at least one glass of low-fat or nonfat milk per day.
Thiamine: (vitamin B1)
This B vitamin packs muscle! Thiamine is one of the vitamins required for protein metabolism and growth. It’s also involved in the formation of hemoglobin, a protein found in red blood cells that transports oxygen throughout the body (especially working muscles). The transport of oxygen is critical to athletic performance and becomes even more important as intensity and duration of exercise increase. Making matters more interesting, Thiamine, according to research, is one of the few vitamins that enhances performance when supplemented and is increasingly needed by athletes. Not only that, but Thiamine requirements appear to be directly related to caloric expenditure. The more exercise frequency, intensity and duration increase, the more Thiamine is needed.
Vitamin B6:
Protein metabolism, growth and carbohydrate utilization are all made possible in part by the presence of vitamin B6. Like Thiamine, studies on Pyridoxine in athletic performance show a definite increased need for athletes and possible performance enhancement from supplementation. The vitamin makes the number two spot for a very good reason: It’s the only vitamin directly tied to protein intake. The more protein you eat, the more Pyridoxine you need. Of course, this, coupled with Pyridoxine’s role in growth, had profound implications for bodybuilders, though it is generally not known or discussed in sports nutrition circles.
Vitamin C: (Ascorbic Acid)
Ascorbic acid has proven itself to be valuable to bodybuilders in many ways. First, vitamin C is an antioxidant, protecting muscle cells from free radical damage, thus enhancing recovery and growth. Ascorbic acid is also involved with amino acid metabolism, especially the formation of Collagen. Collagen is the primary constituent of connective tissue, the stuff that holds your bones and muscles together. This may not seem important, but as you lift heavier weights, the stress you put on your structure becomes tremendous. If your connective tissue is not as healthy and strong as it should be (a problem often seen in steroid users), risk of injury dramatically increases. Third, vitamin C helps in the absorption of Iron. Iron is necessary to help Oxygen bind to hemoglobin in blood. Without adequate oxygen transportation in blood, muscles are robbed of precious oxygen and performance is greatly reduced. Ascorbic acid also assists in the formation and release of steroid hormones, including the anabolic hormone testosterone. Finally, vitamin C is perhaps the most water soluble vitamin there is. In other words, it diffuses very rapidly in water. Since a muscle cell is mostly water, the more muscular an athlete becomes, the more vitamin C disperses and the lower the concentration of this critical substance becomes in body tissues. So vitamin C requirements are greatly increased for bodybuilders. Bodybuilders are notorious for overlooking these key components of growth and performance. Do yourself a favor and analyze your diet to ensure you’re taking in enough of the vitamins outlined above. Remember: You could have the best diet in the world in terms of calories, fat, etc, but if you’re lacking adequate levels of these metabolic spark plugs, you’re shooting yourself in the foot.
Protien:
Proteins are the basic building blocks of life. Protein, and only protein, provides your body with the amino acids it needs to build and repair muscle tissue This is why athletes and bodybuilders most of all need Protein more than the average person. Protein also provides the necessary components to keep your immune system healthy and make hormones, enzymes, skin, hair, nails, organs and blood. (Note: the word protein comes from the Greek word "proteios," meaning of prime or of first importance.
Glossary A-Z, Vitamins and Minerals Supplements
