Supplement Guide:
SUPPLEMENT |
FUNCTION |
COMMON DOSAGE |
Creatine |
Increase power, strength, recovery, and
bodyweight. |
2-20 grams daily |
L-Glutamine |
Prevent muscle breakdown, immune support. |
5-20 grams daily |
Branced-Chain Amino
Acids (BCAAs) |
Prevent muscle breakdown, decrease perception of
fatigue. |
5-10 grams daily |
ZMA |
Maintain testosterone and IGF-1 levels, improved
strength, sleep / recovery enhancement. |
2-3 capsules before sleep |
HMB |
Increase lean body mass, prevent muscle
breakdown. |
3-5 grams daily |
L-Taurine |
Insulinlike activities, cell volumizer,
anticatabolic, antioxidant / cellular protection. |
1-3 grams daily |
1-AD |
Facilitate anabolic metabolism /
anticatabolic. |
300-600 mg daily |
Phosphatidylserine
(PS) |
Decrease cortisol levels. |
800 mg daily; 100-400 mg for mental acuity |
Arginine Ketoisocaproate
(AKIC) |
Prevent muscle breakdown, support brain activity,
intense repair. |
4-6 grams daily |
L-Alanine |
Prevent muscle breakdown, support brain activity,
intense repair. |
4-6 grams daily |
Alpha-Ketoglutarate
(AKG) |
Prevent muscle breakdown, support brain activity,
improve exercise tolerance, enhance oxygen delivery, precursor for
several amino acids. |
6-8 grams daily |
Ornithine-Alpha-Ketoglutarate (OKG) |
Prevent muscle breakdown, hormone precursor. |
6-8 grams daily |
Conjugated Linoleic Acid
(CLA) |
Increase lean body mass, decrease bodyfat,
anti-carcinogenic. |
2-4 grams daily |
Androstenediol |
Facilitate anabolic metabolism /
anticatabolic. |
300-600 mg daily |
19-Norandrostenediol |
Facilitate anabolic metabolism /
anticatabolic. |
300-600 mg daily |
Dehydroepiandrosterone
(DHEA) |
Improve vigor and increase testosterone levels in
adults over 50. |
25-100 mg daily |
Beta-Ecdysterone |
Improve nitrogen balance. |
30-120 mg daily |
Ipriflavone |
Bone builder. |
600 mg daily |
Ketoisocaproic Acid / Ketoisocaproate (KIC) |
Prevent muscle breakdown. |
4-6 g daily |
Tribulus
Terrestris (> 40% Saponins) |
Endocrine support. |
1,500-3,000 mg daily |
D-Ribose |
Improve recovery, enhance performance, balance
blood sugar. |
2.5-5 g daily |
Glycocyamine |
Creatine precursor, increase endogenous creatine
production. |
3-5 g daily |
19-Norandrostenedione |
Facilitate anabolic metabolism /
anticatabolic. |
300-600 mg daily |
Ornithine |
Prevent muscle breakdown, promote growth-hormone
release. |
5-10 g daily |
Glycerol |
Maintain plasma volume, hyperhydration. |
25-100 g daily (seperated into four or five
doses) |
Methoxyisoflavone |
Lean body mass. |
500-1,000 mg daily |
Chrysin |
Anti-estrogen. |
1-3 g daily |
Medium-Chain Triglycerides
(MCT) |
Caloric supplementation, source of energy. |
8-20 g daily |
L-Arginine |
Promote growth-hormone release, improve immune
function, facilitate erection. |
5-20 g daily |
Androstenedione |
Facilitate anabolic metabolism /
anticatabolic. |
50-100 mg daily |
Choline |
Needed for normal muscle contraction, burn fat,
nerve and membrane function. |
500-1,000 mg daily |
Pregnenonlone |
Increase testosterone levels. |
100-200 mg daily |