Casein protein  is derived from cow’s milk. Approximately 80% of the total protein found in this bovine creature’s milk is Casein, while the corresponding 20% is Whey protein. Casein is most effectively digested when it is mixed, as a powder, with a drinkable liquid. Today, I’m going to tell you when and why you should be consuming this powerful protein, so that you can Add Lean Muscle and Drop Unwanted Body Fat.

Amino Acid Profile & L-Glutamine

Casein is extremely rich in animo acids, especially L-Glutamine. L-Glutamine is one of the most abundant amino acids floating throughout your bloodstream. It is essential in the; repairing and growing of muscle, boosting of the body’s Metabolism, increasing brain functionality, gastrointestinal health and last but not least…it is a proven cancer fighting amino acid! (source)

There are a LOT of other amino acids found in Casein protein. Here is a list, and the approximate percentage of the most common amino acids found in this milk-based protein…(source)

• Glutamine @ 20.2%
• Proline @ 10.2%
• Leucine @ 8.3%
• Lysine @ 7.4%
• Valine @ 6.5%
• Aspartic Acid @ 6.4%
• Serine @ 5.7%
• Tyrosine @ 5.7%

Slow Burning Protein = Leaner Body

Casein is one of the most insoluble powdered proteins found on the market today. (source) This means it is more difficult for the body to absorb Casein. This results in slower digestion, and ultimately a slower release of this protein’s animo acids. This is good news for anybody who is looking for a slow and sustainable release of amino’s into the bloodstream. Having a gradual release of amino’s, results in the body obtaining a Positive Nitrogen Balance.

Positive Nitrogen Balance = Good Times for Muscle Repair & Growth

Having a Positive Nitrogen Balance simply means that your body is taking in more nitrogen than it is excreting. (source) This puts you in an “anabolic state.” When this happens there is a natural increase in your Metabolism, an increased rate of muscle repair and growth…as well as an elevated sense of well-being. So if your goal is to Increase Lean Muscle and Decrease Body Fat, and generally feel better about your life…then I suggest you start adding some Casein to your diet!

Best Time To Take Casein?

The best time to take Casein is right before you hit the sack. There are multiple studies showing that ingesting Casein before you sleep gives your body the animo acid release it needs, in order to Grow Muscle and Burn off unwanted Body Fat. This anabolic process is even more decisive if you exercise during the day, and then consume Casein right before bedtime. (source)

While you are sleeping, your body gets a chance to stop moving and exclusively focus on tissue, skeletal, and muscle repair and growth. In order for this process to work effectively though, your body needs to have a Positive Nitrogen Balance. It also must have enough quality protein, in the form of amino acids…circulating throughout your bloodstream. This is easily solved by supplementing Casein before you sleep.

How much to Casein to take?

Studies shows that 40 grams of Casein protein right before bedtime is optimal, in order to “display a robust increase in muscle protein synthesis rates throughout overnight sleep.” (source) This suggested amount is for the average adult, around 35 years of age.

The physiological reality of the human body, is that we need more protein to sustain our lean muscle mass as we age. The biology of this is true during the day, as well as during the recovery and growth cycle that happens while you are fast asleep. Adding an additional 1 to 2 grams of Casein for every 5 years of age, after you turn 35…will help your body with its maturing protein needs. This will ensure your body has enough Casein to effectively heal and grow your muscles, while you sleep. No matter your age!

Start with a Shake Tonight!

If you normally eat a meal right before you go to sleep, then I would suggest holding off on consuming 40 grams of Casein before you hit the hay. Ideally you want to have 2-3 hours between a meal and your nightly Casein protein shake. Having said that…I would suggest you start adding Casein to your daily bedtime regiment tonight!

The post Casein Protein: Are You Getting What You Need From Your Protein? appeared first on Supplement Science.

Knowledge is power.

More importantly…Testosterone (Test) Knowledge will keep you from exposing your body to useless, and possibly harmful supplements. So if you are interested in getting Lean Muscle and Fat Burning Results, without exposing yourself to noxious substances…then I suggest you keep reading!

What is Testosterone?

Testosterone is a sex hormone that the human body produces. It is found in both men and women. It is found in much higher quantities, in men’s bodies. In this male gender, Test regulates “sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.” (source)

Humans need Testosterone to live.

Without it, the human body will not be able to function properly, and inevitably organ failure will occur. The amount of Test in your body depends on two factors…Age and Gender.

Test Levels are measured in nanograms per deciliter (ng/dL) of blood. This is called Total Testosterone. These are the ranges of low to high levels in men and women… (source)

Men —> 280 to 1,100 ng/dL

Women —> 15 to 70 ng/dL

Difference between Natural & Synthetic Test Boosters?

There are two ways to manipulate the amount of Test you have in your body. You can either inject synthetic Testosterone into your muscles. This will raise the amount of total Testosterone flowing throughout your body.

Unfortunately, once the human body is given synthetic Test…it will cease production of its own Testosterone. The only way to keep this from happening is by injecting HCG (Human Chorionic Gonadotropin) along with synthetic Test. You must continue to inject both Test and HCG in order to keep the body from shutting down the production of its own Testosterone.

The other way to raise your Test levels is by taking over the counter supplements. The most effective Test Boosting supplements consist of a collection of ingredients that have a history of NOT being harmful to the human body.

These supplements will not shut down your body’s natural Testosterone production. You essentially get the positive effects of raising your Test levels, without the negative consequences of injection synthetic Test into your body.

This last statement assumes that you are only taking the prescribed amount that the Test Boosting supplements suggests, and you are not continuously taking said supplement for years on end. Staying on a Natural Test Booster (even the best testosterone boosters) for several years might interfere with you body’s natural Testosterone production…so just follow the directions on the bootle and you will be just fine!

Why do you need a Test Booster?

Results: In order for the human body to operate at its peak athletic and fat burning levels, it should have a higher than normal Test level. Yes…it is totally possible to get Lean and Strong, and break personal lifting records with normal levels of Test.

But taking a Test Boosting supplement will only help you increase your strength levels, and lower your body fat percentage…all at the same time.

Cholesterol: Taking an over-the-counter Test Boosting product has been proven to have an overall positive effect on the lipid profile of its consumers. The research specifically states that Testosterone supplementation results in a “reduction of total cholesterol, and triglyceride levels.” (source)

This means the supplement user will have an overall improvement in their HDL cholesterol levels. “High Density Lipoprotein (HDL) is the “good cholesterol” that takes the LDL (Low Density Lipoprotein) cholesterol out of your blood and keeps it from building up in your arteries.” (source)

This will keep you from having to worry about clogged arteries and heart problems as you age. That’s great news as you continue to live a Strong and Healthy existence….well into the twilight of your life!

Age is another factor that comes into play when considering whether or not to ingest a Test Boosting supplement. Men are especially susceptible to the natural course of Test level chemistry that all humans experience.

After the age of 35, the vast majority of men will see a steady decline in the amount of total Testosterone flowing throughout their body. “Testosterone deficiency in the aging male is associated with the loss of libido, erectile dysfunction, depression, decreased cognitive ability, lethargy, osteoporosis, and loss of muscle mass and strength.” (source) Keeping those Test levels high, as you age…will help combat all of the “not fun” things just listed!

Top Ingredients in Test Boosters…

Most Test Boosting supplements have a lengthy list of ingredients. That’s fine. As long as none of the ingredients are toxic, or harmful to the human body…you will be just fine taking them.

There are only a few really helpful ingredients that you need to make sure are represented in any Test Boosting formula you purchase. I am going to list 5 of the most important ingredients in this article…so you know what to look for going forward.

In order to have a quality Test Boosting product, all 5 of these substances don’t have to be present in the formula. But a combination of at least 3 of them need to be in there. That is if it’s going to be an effective product that you should be taking.

#1 Zinc

Zinc is a trace mineral that can not be produced in the human body. You must either get zinc by eating foods rich in Zinc, or through supplementation.

Zinc has been proven to increase natural Test levels.  More accurately…it helps the gonadotropic cells, in the anterior pituitary gland, release luteinizing hormone (LH). In the male body the (LH) hormone stimulates the production of Testosterone, thus raising the overall Test level of whomever consumes Zinc.

This is why it is essential that this mineral be present in a quality Test Boosting product.

#2 Vitamin D

Vitamin D is called the “sunshine vitamin.”

This is because natural sun exposure stimulates the body to produce more Vitamin D. This vitamin helps the body fight off a host of diseases, as well as depression and mood swings. Muscle and nerve cells also need this vitamin, in order to function and do their physiological jobs properly.

Vitamin D increases the production of Testosterone in males. This comes as no surprise, sense muscles need Vitamin D so that they can operate. And you definitely need your muscles to work, so that you can achieve your goal of getting Leaner and Stronger…by way of lifting heavy weights!

#3 D-Aspartic Acid (DAA)

DAA is an “endogenous amino acid which has been found in the neuroendocrine tissues of both invertebrates and vertebrates.” (source) It has been researched extensively, and when taken as a supplement…it consistently raises the Test levels of human beings, as well as other mammals.

What makes this amino acid a “must have” in any Test Boosting formula is that DAA doesn’t just temporarily increase Test levels in the human body. It has been proven to raise Test levels for up to 3 days after it is taken.

That means your Test levels will be spiked for an additional 3 days after you ingest D-Aspartic Acid. That is why I suggest ANY Test Boosting product you choose have this extremely potent Test Boosting ingredient in its formula.

#4 Fenugreek

Fenugreek (Trigonella Foenum-Graecum) is a leafy plant that is used in a majority of Test Boosting formulas because of its proven effectiveness. (source)

While this herb is absolutely a powerful anabolic booster, it offers another benefit that is sometimes overlooked. Fenugreek “possess ergogenic properties.” (source)

This means you will experience more anaerobic strength in your workouts, as well having more noticeable volumization in the muscle you already have. Muscle Volumization = Thicker and Fuller Muscles. This is always Aesthetically and Physiologically good thing!

#5 Tongkat Ali

Tongkat Ali (Eurycoma longifolia) is a flowering plant that is native to the SouthEast Asia region. This herb packs a powerful Test Boosting punch!

Tongkat Ali’s ability to naturally increase the amount of Testosterone flowing through the human body is so profound, that the scientific community has suggested using it as an alternative to synthetic Testosterone Replacement Therapy (TRT.) (source)

This means that instead of taking weekly intramuscular injections, that are prescribed by a physician…you can consume Tongkat Ali and get similar results to TRT!

Top 5 Test Boosters

Now it’s time to give you an overview of the Top 5 Test Boosters on the market today!

Any one of these will help you reach your Fitness Goals. You can try them all, and find out which one works best with your physiological and genetic make-up.

#1 Prime Male

Prime Male is one of the most heavily used Test Boosters on the market today. It definitely has a track record of proven results.

One of my favorite things about this particular supplement is that it has a healthy serving of Mucuna Purines in its formula. This tree based plant does two things to assist in the raising of your natural Test levels.

• Buy From  PrimeMale.com
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First, it will lower the amount of Estrogen flowing throughout your body. (source)

High levels of Estrogen have the exact opposite effect of high levels of Testosterone in the human body. Keeping your Estrogen levels in check is essential to any Test Boosting goals you might have.

Second benefit of Mucuna Purines is that it increases the natural release of dopamine in your system.

Dopamine is a “chemical that functions as a neurotransmitter” to help with motivation and mood. (source) Basically this bad boy will help you push through extremely tough workouts, while simultaneously giving you a sense of drive and calm.

The only issue I have with Prime Male is its price. It is one of the most expensive Testosterone Boosters out there. Like I said before, it never hurts to try all of these, and see which one works best for you. Just be prepared to shell out a little more dough for this one.

#2 TestoFuel

TestoFuel is constantly updating their formula. They do this by keeping up with the latest research, and exercise science studies related to the field of Testosterone supplementation. This means that their ingredients and dosages stay current, and you only get the most cutting edge supplements in their formula.

• Buy From TestoFuel.com
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This product is worth its weight in gold. The only complaint is that it does not contain Tongkat Ali, but it is still a highly effective Testosterone Booster!

#3 Beast Super Test

Beast Super Test has ALL of the ingredients you want in a Test Booster. The one thing I really like about this particular product is that the formula contains Milk Thistle.

Milk Thistle (Silybum marianum) is a flowering plant that has “thistles” or sharp prickles. This herb is commonly referred to as “The Liver Protector.”

The active ingredient in Milk Thistle is Silymarin.

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Silymarin is replete with “antioxidant and anti-inflammatory properties.” It may even help the liver repair itself by growing new cells.” (source) This is great news for anybody who has elevated levels of Testosterone flowing through their veins due to the ingestion of multiple substances.

Consuming substances found in Test Boosters comes with a very slight, but possible negative side effect.

The liver is the “Filter” of the body, and if it is inundated with too many foreign substances…there could be toxicity repercussions. Too much of a good thing is never good. So doubling, or tripling up on your Test Boosting dosages is not recommended.

The chance of taking too many supplements is possible, but very unlikely. But just in case it’s always good to have a little Milk Thistle in your diet…to keep your liver healthy and functioning at full capacity.

#4 Testo Max

Testosterone Max (Testo-Max) is a very Reliable product made by CrazyBulk. I say it is reliable, because a lot of the supplements sold today are either made in countries that have zero testing standards, or in labs that are not checked by the Food and Drug Administration (FDA).

Testosterone Max is made in the United States. It is also produced in a fully inspected FDA laboratory. This means the quality of the ingredients are as good as you can get from the good’ole U-S-of-A!

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It has all of the ingredients you need too, minus Tongkat Ali. That’s the only negative I see with this product. Otherwise I give it two thumbs up!

#5 Testogen

If you are on a budget, this is the best Test Booster you’ve been looking for.

Testogen has been one of the top Testosterone Boosting supplements since 2012. Their reputation has been firmly establish, and they have had a lot of happy customers to back up their product.

The ingredients are similar to the other four listed here…with the exception of Tongkat Ali. But Testogen’s formula DOES include Selenium. This chemical has been found to combat the creation of free-radicals, specifically during intense exercise. (source)

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Free-radicals reek havoc inside the body, and have been linked to all sorts of horrible diseases like cancer, diabetes, dementia and many more awful things.

Overall…Testogen is a high-quality product at a fair price, with the added bonus of steering your body away from potential disease. That sounds like a pretty good deal to me!

There you have it! You now have a list of the most important ingredients in any Test Boosting formula, as well as the Top 5 best testosterone boosters on the market today! Give them ALL a try and see which ones works best for you!

The post Top 5 Best Testosterone Boosters for Building Stronger, Leaner Muscle appeared first on Supplement Science.

Formula fact: they ALL have one thing in common…Branched-Chained Amino Acids (BCAA’s).

BCAA’s are the building blocks of muscle. In order for your muscles to get Stronger and Grow…they NEED BCAA’s! It is especially important to have BCAA’s immediately after you lift. This allows your muscles to heal as quickly as possible.

That is why it’s essential that ANY post-workout formula have a healthy dose of BCAA’s in its mix!

Yes…ALL of the post-workout supplements listed in this article contain well-portioned servings of BCAA’s.

Now on to the Top 5 Best Post-Workout Supplements on the market today!

#1 Universal Nutrition Torrent

To me, the personal BEST Post Workout! Consuming Carbohydrates (carbs) will spike your insulin level. This is really good after you are finished aggressively lifting weights…or after you have done some intense anaerobic-based exercise(s).

This is because you will be glycogen-depleted, after either one of these activities. This is the perfect time to refill your muscles, and liver, with some glycogen (sugar) by consuming carbohydrates.

A spiked insulin level helps protein get into the muscle membrane quicker. This process means that your muscle will heal, and ultimately grow at a accelerated pace.

So carbs post-workout are a good idea! And “Universal Nutrition Torrent” definitely has you covered when it comes to this physiological phenomenon!

There are 52 grams of carbs, and 20 grams of protein per serving. So yea…you get a LOT of carbs in this formula. That is why I highly suggest giving this post-workout supplement a try!

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#2 Myogenic AfterShock Recovery

This post-workout drink definitely has its fair share of carbs…30 grams per serving to be exact. But what makes “Myogenic’s” formula unique, is the amount of protein it has in it. There are 34 grams of protein per serving. That is a healthy serving of protein, and this amount positively compliments “Myogenic’s” 30 grams of carbohydrates!

Another interesting fact regarding this post-workout drink is that it has something to help those of you, who are focused on lifting heavier weights, or excelling at sprint-based activities.

Anytime you are working with heavy loads in the gym, or doing short-burst exercises…there is a higher probability that your joints will be injured.

That’s why this product has a “Joint Repair Formula” that consists of; Glucosamine Sulfate, Chondroitin Sulfate and MSM. These supplements have a history of helping and healing the “joint cartilage, synovial fluid, and overall clinical outcome(s) in Osteoarthritis patients.” (source)

The addition of this joint formula is one reason I highly suggest giving “Myogenic AfterShock Recovery” a try…especially if you are lifting heavy weights or doing a lot of explosive and/or plyometric work!

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#3 MHP Dark Matter

Another ingredient in a post-workout formula that will help you add muscle to your frame is Creatine. Creatine will help you with shorter bursts of exercise intensity. (source) This is great news for anybody who is looking to add pure Strength and Size.

The really cool thing about “MHP Dark Matter” is that it has a patented Creatine formula that delivers various forms of Creatine to the body…throughout the different phases of your workout. This means that you will constantly have creatine pumping through your veins, as you lift as much weight as you can!

“MHP Dark Matter” also has you covered with 25 grams of carbs. But the protein amount in this formula is only 2 grams. This includes the BCAA’s. So the Creatine delivery system in this formula is THE reason I suggest you try “MHP Dark Matter!”

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#4 Post JYM Active Matrix

“Post JYM Active Matrix” was created by the legendary Dr. Jim Stoppani, who founded JYM Supplement Science. (source)

Creating supplements based on solid, researched and tested scientific principles is Dr. Stoppan’s life mission. That is why ALL of JYM’s products deliver on their labeled promises!

One of the most interesting ingredients in this post-workout drink is “Bioperin.”

Bioperin is the patented name for the standardized extract, from the fruits of Black Pepper (Piper Nigrum). This unique supplement has been proven to increase the bioavailability of other substances…meaning that it intensifies the benefits of other substances. (source)

That means Bioperin makes ALL the other ingredients in “Post JYM Active Matrix” work exponentially better! This means that the Creatine, Protein and Carbohydrates in this formula, perform their physiological job much better than they would have on their own…with Bioperin in mix.

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#5 Cellucor Alpha Amino

This post-workout formula ensures that you get a healthy dose of Animo Acids.

“Cellucor Alpha Amino” gives you 5,000 mgs of BCAA’s, as well as 3,750 mgs of an “Essential Performance Amino Acid Complex.” This “complex” formula has 11 muscle building Animo Acids such as; L-Glutamine, L-Alanine, L-Arginine and Taurine.

So with “Cellucor Alpha Amino,” you can unequivocally count on getting some serious Amino Acids! This will surely help your body repair and grow your muscles…especially after an intense training session!

There you have it! Give one, two or ALL of the best Post-Workout Supplements a try!

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The post Top 5 Best Post-Workout Supplements appeared first on Supplement Science.

Top 5 Best Thermogenic Supplements:

#1 MuscleTech Hydroxycut Hardcore Next Gen

MuscleTech consistently puts out products that deliver…year after year. I would go as far as saying that their product “Hydroxycut Next Gen” is the best product on the market today. This is true if your Goals are; overall weight loss, body fat loss, daily energy boost and mind bending workouts.

This is the only Thermogenic formula that has a combination of energy and mood enhancing ingredients such as; Coleus, Guayusa, Yohimbe, and Blue Scullcap. This combo is specifically designed to get both your mind, and body ready for an intense exercise session.

This is crucial while you are “cutting” and trying to shed extra unwanted body fat. This is especially true when it’s time to get your “Lift” on…because you will most likely be calorie depleted, hungry and tired. That is just fine, as long as you are taking some “Hydroxycut Next Gen.”

Just one of these ingredients, by itself…has been proven to increase positive thoughts and feelings, without a “reduction in energy or cognition.” (source) This little herb, Scullcap (Scutellaria Lateriflora) is the powerful ingredient that does just this. And things only get better when you add Yohimbe, Guayusa, Coleus, and 290 mgs of Caffeine to the mix.

Putting those last two ingredients in the formula was no accident! Caffeine and Coleus work synergistically to elevate your metabolism. This combination will turn your body into a fat burning machine with a metabolic mission…to shed any and all excess body fat!

I highly suggest “MuscleTech Hydroxycut Hardcore Next Gen” for your Fat Loss and Increased Metabolism goals!

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#2 BPI Sports Roxylean

For anybody on a budget, BPI Sports Roxylean is one of the best products on the market today. Don’t let the inexpensive price tag lead you astray. This is a very effective fat burning product!

One of the unique things about Roxylean’s formula is that it has a powerful diuretic herb combination that consists of; Caffeine, Goldenseal, Yohimbe, Citrus Limon and White Willow.

This product is best used right before you get on stage for a fitness competition, for photoshoot preparation…or simply when you are trying to get “extra lean” for your upcoming beach vacation.

Roxylean is for Everybody! You don’t have to be a competitive athlete to enjoy the benefits of this product. Anybody can, and should give this supplement a try.

Just be prepared to drink a LOT of water because its diuretic herb combination will keep you thirsty, as well as help you shed your unwanted body fat.

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#3 MusclePharm Shred Sport

I’ve said it before and I’ll say it again…MusclePharm has some of the best supplements on the planet. This statement still rings true in the Fat Burning/Thermogenic market.

The reason I like MusclePharm’s products so much is because they sponsor a lot of professional athletes. These athletes really DO USE their products too! The reason that is so important, is because most pro athletes are tested for banned substances.

Most organizations in the the United States like the MLB (Major League Baseball) or UFC (Ultimate Fighting Championship) randomly test their athletes. This is important because MusclePharm athletes can NOT take a chance on taking something that might get them “flagged,” suspended or fined.

“MusclePharm’s Sport Shred” is safe, and it also uses the impressive and patented Capsimax supplement. It is hard to get your hands on Capsimax, especially in a formula as simple, and as powerful as “Sport Shred.”

So give it a try…you won’t regret it!

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#4 Shred JYM

Shred JYM packs a powerful punch! This Fat Burning Thermogenic delivers a whooping 2,750 mgs of scientifically proven…active ingredients per serving. This puts a LOT of energy, and fat burning ability at your finger-tips and in your cup!

1.5 grams of this formula is “acetyl-L-carnitine.” This ingredient is an acetylated form of L-carnitine. It is naturally made by the human body, and helps with fat lose. (source)

L-carnitine has been successfully used to naturally speed up the fat burning process…that you are working so hard to achieve. More specifically, it “transports long-chain fatty acids into the mitochondria so they can be oxidized (burned) to produce energy.” (source)

This means unwanted body fat will be turned into usable energy and burned off, and this is always a good thing…especially when you are trying to get Strong and Lean!

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#5 Evlution Nutrition Trans4orm

Evlution is on this list because it is a “reliable” Thermogenic…that works!

There are quite a few people who have used it, and seen substantial fat loss, due to its unique chemical compound. The extra “boost” that “Evlution Nutrition Trans4orm” gives its consumers is absolutely noticeable too!

As for its ingredient profile…it has all of the common Fat Burners like Caffeine, L-Carnitine, B12 and Black Pepper Extract.

The one that you don’t see very often in Thermogenic formulas is Choline Bitartrate.

This amazing fat burning substance helps to quickly transport lipids (fatty acids) out of the liver…so they can be digested effectively. Basically, Choline Bitartrate assists in exterminating unwanted fats in the body…and that is why I put “Evlution Nutrition Trans4orm” on the Top 5 Best Thermogenic Supplements list!

There you have it! Give one, or all of these Fat Burners a try!

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The post Top 5 Best Thermogenic Supplements & Fat Burners appeared first on Supplement Science.

What Exactly is Testosterone?

Testosterone is a hormone that the male and female body both produce, although men produce considerably more testosterone than women. This hormone stimulates the development of male secondary sexual characteristics. These include…

• Growth of Body & Facial Hair
• Broadening of Shoulder Complex
• Increased Muscle Mass
• Increased Muscle Strength
• Lower Body Fat %

Testosterone is also a steroid that can be injected intramuscularly, in order to induce a more anabolic environment. This helps to speed up muscle repair and growth in the human body. This is likely what you’ve heard a lot of negative press about. And rightly so! Testosterone injections, patches, gels, and other prescription applications work very well at raising testosterone, but they have side effects, cost a ton, and aren’t a good option for many of us.

Feel free to peruse our list of best test boosters here

The Lameness of Low Test…

Testosterone (known often as test, t, and a couple other nicknames) is needed for the body to properly function. The human body will die much sooner then it should and would, if its Test levels are low for long periods of time. (source)

The amount of Test you have in your body is measured in nanograms per deciliter (ng/dL) of blood. This is called Total Testosterone, and these are the ranges of low to high levels… (source)

Men —> 280 to 1,100 ng/dL

Women —> 15 to 70 ng/dL

You can see the difference between men and women here. For men it is important to be closer to the 1,000 number…that is if you are interested in feeling and looking…both stronger and healthier.

There are a LOT of not so awesome things that happen when a male has low levels of Testosterone. See below for the list of not fun, and uncomfortable consequences of having low Test…

• Erectile Dysfunction (Impotence: inability to develop or maintain an erection)
• Fatigue (Lack of Energy)
• Loss of Muscle Mass
• Loss of Strength
• Increased Body Fat
• Mood Changes
• Depression
• Irritability
• Low Sex Drive
• Loss of Hair
• Increased Estrogen Levels
• Higher Cortisol Levels
• Inflammation in Joints and Tissue(s)

Test Boosting Nutrients…

This is where it gets interesting. There are a LOT of misconceptions when it comes to exactly which foods will naturally increase your testosterone levels. For example, Protein is thought to have a substantial impact on your hormone levels. This is not true.

(Please note that I am not a dietician, and I am not implying that I am making a dietary prescription of any kind. This is merely the advice that I have received, that I have researched, and that I follow. Everyone’s body is different and if you have any questions you should consult a doctor or dietician)

Protein is undeniably instrumental in the repairing, and rebuilding of all muscle tissues throughout the human body. But the scientific fact is that, the amount of Protein you eat has very little effect on how high or low your Testosterone levels will be. (source)

This doesn’t mean you shouldn’t eat Protein. In fact, I would still suggest 35%-40% of your diet contain lean Protein. This will allow you to cultivate and maintain a lean and strong body.

From Health.com

Fats are where it’s at! Saturated and monounsaturated fats are some of the most powerful nutrients you can consume in order to raise your natural Testosterone levels. (source)

Fruit is made up of fructose, which is a simple Sugar. All sugars are Carbohydrates (Carbs). If you are trying to decrease your body fat, you want to avoid consuming large amounts of sugars throughout the day. This is because a Carb will promptly turn into a stored fat inside of the body…if it is not quickly used as an energy source.

Now when it comes to raising your Test levels…you want to consume the “right kind of Sugar.” That would be a Fruit that contains a considerable amount of antioxidants.

Antioxidants are molecules that hinder the formation of free-radicals within the body.

Free-radicals are oxygen molecules that have lost an electron. They are responsible for destroying healthy cells…and have been linked to all sorts of horrible diseases like cancer, dementia, diabetes and others. (source)

What to Avoid…

Cortisol is another steroid found in the human body. Raised levels of cortisol lower the body’s natural Test levels, and wreck havoc on the repair and growth of muscles.

Cortisol is released in large quantities, specifically when the body experiences Psychological and Biological Stress. Cortisol levels are also elevated when there is a low concentration of blood-glucose in the bloodstream.

This is where the term “low-blood sugar” comes from.

The fastest way to lower your cortisol level, and avoid the creation of free-radicals is by consuming fruits that are packed with enough antioxidants to fight the good Testosterone fight. (source) This will ensure that your Test levels stay at a healthy, and high level.

High Cortisol levels can not coincide with naturally elevated Test levels. It is a Yin and Yang concept. Only one of these steroids can be elevated at one time. So you need to make sure you are consuming enough Antioxidant-rich fruits throughout the week.

Test Boosting Fruits…

• Strawberry
• Raspberry
• Blueberry
• Acai
• Kiwi
• Orange
• Prune

In the Fats department, there are several tasty treats you can add to your daily diet, to bump up your Test levels. The trick is not to overindulge, and make any of these Fat-based foods…the primarily source of food for any of your meals.

(Again, a disclaimer that I am not nor am I attempting to take place of your doctor or dietician. Take these suggestions as informational only please)

As with any healthy diet, I suggest that you consume 25%-35% worth of fats in every meal.

The range is dependent on what kind(s) of fats you are ingesting.

Meaning that if you are only eating saturated fats like bacon or peanuts…then stick with the 25%. But if you are eating monounsaturated, or polyunsaturated fats like most fish or avocados…then go ahead and make fats 35% of your diet.

Test Boosting Fat (foods)…

• Coconut
• Coconut Oil
• Extra Virgin Olive Oil
• Egg (especially the Yolk)
• Raw Nuts (Almonds, Pecans, Walnuts and Macadamia Nuts)
• Grass Fed Beef (fatty cuts)

Test Boosting Vitamins & Minerals…

There are two substances that are crucial to helping you boost your natural Test level. They are Vitamin D and the Mineral Zinc. You can get both of these substances by consuming foods that are rich in either of these. I will be giving you a list of foods that are high in both soon.

Unfortunately it is difficult to ensure that you will maintain optimal levels of these substances, by eating alone. This is why I suggest you supplement your diet with both Vitamin D and Zinc. You can find a bottle of either one of these substances, in most grocery or supplement stores throughout the country.

Vitamin D helps you maintain your natural Test levels, as well as combat depression, mood swings and seasonal affective disorder (SAD). It also fights off a host of deadly diseases.

Suggested Supplementation Levels for Vitamin D are between 1,000-4,000 IU’s a day.

You can go outside to get some extra Vitamin D too. Natural sunlight prompts the human body to create Vitamin D.

The only thing you need to be very aware of, is that too much sunlight can give you skin-cancer. So either limit your sun exposure, or use sunscreen when needed.

Dr. Stephen Honig suggests you aim for around 20 to 25 minutes a day of unblocked natural sunlight. This is a good…safe amount of daily exposure. (source) This will give you the Vitamin D boost you need, while keeping that evil cancer-beast at bay.

If you are wanting to up your Vitamin D through food consumption. Here is a list of foods that are quite high in Vitamin D.

Vitamin D Rich Foods…

• Fatty Fish (Tuna, Mackerel, Salmon, Herring)
• Cheese
• Egg Yolk
• Canned Sardines
• Beef Liver
• Beans (White & Black)

Healthy Zinc levels will keep your Test levels high too.

Zinc is a trace mineral that is not created inside the human body. The body also does not store zinc effectively…therefore you must always either eat foods that are rich in Zinc, or supplement your diet with this mineral.

The recommended Daily Dosage of Zinc Supplementation for adults is 8 mgs for Females and 11 mgs for Males. (source)

Consuming Zinc rich foods is fairly difficult. A few of the foods that have a significant amount of Zinc are common place…but most are not.

Zinc Rich Foods…

Beef
Shrimp
Oysters
Spinach
Pumpkin Seeds
Watermelon Seeds
Beans (Kidney & Lima)

Test Boosting Herbs…

Herbs are another form of “food” you should include in your diet…if you want to boost your natural Test levels. The Merriam-Webster dictionary defines Herbs as a “a plant or plant part valued for its medicinal, savory, or aromatic qualities.” (source)

Take a look at our list of top 5 best testosterone boosters.

Best Herbs for Test boosting purposes….

Garlic

From Wikipedia

Garlic (Allium sativum) is a species of the onion genius Allium. It is grown and sold all over the world. I am sure you are familiar with its potent smell and taste.

This aroma heavy herb has been used as a food garnish for centuries. It has also been proven to raise test levels in rats who consumed garlic cloves. (source)

Garlic contains “allicin.” This is a bio-compound that lowers cortisol levels in humans.

As I discussed previously…high Cortisol and high Test levels can not coexist within the human body. So allicin will will lower your Cortisol level, which in turn will give your Testosterone the room it needs to level up.

Horney Goat Weed

From Wikipedia

Horney Goat Weed (Epimedium) is a flowering plant primarily found in Asia. The most relevant Test related ingredient in this Herb is “icariin.” It has been shown to “increase the level of circulating testosterone.” (source)

One of the most effective ways to get your daily 3-5 grams of Horny Goat Weed is by drinking tea that has this Test boosting flower in it. You can also supplement your diet with over the counter Horny Goat Weed pills.

Fenugreek

From Wikipedia

Fenugreek (Trigonella Foenum-Graecum) is a leafy plant that is cultivated all over the world. The leaves of this planet are found in quiet a few Indian dishes, because of its agreeable flavor profile.

Fenugreek has been used as a Testosterone boosting supplement for years. Interestingly enough…this leafy plant has had a more profound effect in another related aren.

Fenugreek has been shown to substantially boost the male libido.

When this Herb is consumed…it has a “significant and positive effect on the physiological aspect of (a males) libido.” (source) This study also notes that Fenugreek “may assist to maintain normal and healthy testosterone levels.”

What about Tribulus?

Those of you well versed with the ingredients often found in natural testosterone boosters may have noticed that we’ve left off the fairly commonplace ingredient, Tribulus Terrestris. We recently came across a number of studies indicating that tribulus had little to no effect on strength/muscle gain. See here the research I’m talking about.

There you have it! There are many ways to make sure your Testosterone levels are raised naturally and that you are getting Strong & Lean as you train and eat!

The post How To Increase Testosterone… Naturally! appeared first on Supplement Science.

The nutrients you put in your body after a workout really matter! Your choices when it comes to post workout supplements (and routine in general) will either inhibit, or facilitate the recovery and growth of your torn muscles.

There are two ways to get the nourishment you need after a workout. You can eat food, or drink a Post Workout shake. You should go with the shake. It’s the quickest way to give your damaged muscles exactly what they need. Food digestion will take longer, and the speed at which you can shuttle the nutrient to muscle really matters!

The convenience of a having a premade shake, ready to drink immediately after you walk off the gym floor…is a great way to quickly get what you need. Food preparation takes time. And let’s be honest, eating a chicken breast in the gym locker room really isn’t a viable option.

Post Workout Supplements NEED to Contain…

You need a combination of Protein and Carbohydrates. These two nutrients work synergistically to aid in muscle repair, and this results in greater muscle hypertrophy and strength.

All the Whey…

The most effective Protein you can put in your Post Workout drink is Whey Protein. It is one of the fastest absorbing forms of Protein powder you can consume.

As an added bonus…fast digestion will kickstart Protein Synthesis. Protein Synthesis is the process whereby organic cells generate new proteins. New proteins equal healthy, strong and lean muscles. Protein Synthesis is the holy grail of building muscle!

Muscle = Metabolism

The amount of muscle you have on your body dictates the speed of your daily Resting Metabolic Rate. The more muscle you have…the higher your natural Metabolism will be!

So if you are looking to increase lean body mass and decrease body fat…make sure one of your Post Workout supplements has Whey in it!

How Much Whey?

The human body processes between 10-30 grams of Protein per 2 to 3 hour period. Knowing this, I tell my clients to play it safe and take 20-25 grams of Whey immediately after a workout. There really is no reason to take anymore. Unless of course…you are over 250 pounds, and your body fat is less than 8%.

The variance regarding the exact Amount of Protein consumption is due to a few factors. Any one of the things listed below will dictate how much Protein your body will be able to absorb in the 2 to 3 hour time frame…

• Age
• Gender
• Body Weight
• Body Fat %
• Lean Muscle %
• Intensity & Duration of Workout

It’s up to you to find out what works best for your body. Experiment with doses between 10-30 grams and see how your body responds. Just make sure you are getting at least 10 grams of Whey Protein in your post workout supplement.

Carbs are Your Best (Post Workout) Friend…

Yes they are! You need to consume Carbohydrates immediately after your workout, in order to restore glycogen and blood glucose levels. The goal is consume enough glucose to spike your insulin level.

Once your insulin level is spiked, and “released into the bloodstream…insulin will shuttle glucose [carbohydrates], amino acids, and blood fats into the cells of your body.” (source) This results in an anabolic environment, and this is precisely what your body needs in order to speed up the muscle repairing process.

What Kind(s) of Sugars to use in your Post Workout Shake?

Dextrose and Maltodextrin. Dextrose is a monosaccharide…so the body will absorb it slightly faster than Maltodextrin, which is a polysaccharide.

Ideally you want to have both sugars in your shake, so that your insulin levels will stay spiked throughout the entire muscle repair process. 30% Dextrose and 70% Maltodextrin should do the trick. You could do a 50/50 split too. Both will work, and again it all depends on your body and how it responds to these sugars.

Milk…really?

Yep! When you’re on a budget, or when you can’t get your hands on a proper Post Workout beverage…Milk will do the trick!

Try to use Fat Free Milk. The Fat in whole milk slows down the absorption of Proteins or Carbohydrates within the body digestion system. Digestion speed is critical, in order to boost Protein Synthesis. Faster is better.

If you want some flavor in your Post Workout Milk beverage. You can use Chocolate Milk. Low-fat chocolate milk has a carbohydrate-to-protein ratio similar to many commercial recovery beverages. It also provides essential fluids, and sodium…both of which aid in Post Workout recovery.

There you have it! If your goal is to increase Lean Body Mass, while simultaneously Decreasing Body Fat…then you should definitely be drinking post workout supplements. And you should do so as soon as you finish your exercise session. The sooner the better!

The post Post Workout Supplements: What You Actually Need For Recovery appeared first on Supplement Science.

This can be taken in either a pill or liquid form. I suggest the liquid form of Pre-Workout (powder in water), because drinking it is the most effective way to metabolize its ingredients. Pills can work…but they are not nearly as effective.

For best results, you should finish sipping on your Pre-Workout drink 30 minutes before your training session. Your body needs this much time to effectively absorb all of the Pre-Workout ingredients. Even though you might feel it before then.

Also, keep in mind that pre-workout isn’t some magical substance that will suddenly allow you to lift 6 times your body weight or buldge out of your shirt. Just like any other supplement it can help you as part of a balanced workout and nutrition program. It can help you push through those 2-3 extra reps on each set, which will improve your gains exponential.

What is a Pre-Workout Supplement?

Pre-workout is an over the counter supplement that contains a combination of several safe, and potent ingredients. It is designed to give you a metabolic and stamina boost during your workouts. This means that your anabolic, and energy levels will be substantially higher with the right formula. This is what you can expect from a good pre-workout formula…

• Increased Protein Synthesis
• Increased Strength & Power Output
• Increased Energy & Focus
• Reduced Fatigue During Exercise
• Increased Muscle Recovery
• Improved Performance

What are the Typical Pre-Workout Ingredients?

Most Pre-Workout Supplements have a TON of stuff in them. Quite honestly, most of what they have is garbage. There is zero federal regulation in the supplement industry.

This leads to quite a few supplement companies putting in massive amounts of useless ingredients. These same companies then claim that their product is the best out there…because it has more than 25, 30 or 40 ingredients.

Be very careful when a Pre-Workout supplement says it uses a “Proprietary Blend.” This means that nobody else has this exact combination of ingredients.

The problem with this term is that the serving sizes and ratio of key ingredients are not fully disclosed. Sometimes the ingredients themselves are not even listed in the formula. This means that you won’t know exactly how much, of what ingredient…is in their formula.

The good news is that I am going to make choosing a Pre-Workout formula easy for you.

There are only 4 Key Ingredients you need to watch out for. Make sure these are included in any formula you purchase. There are a LOT of ingredients that “kinda help.” But the 4 I am about to list, are definitely going to help you get leaner and stronger.

Essential 4 Pre-Workout Ingredients

#1 Caffeine

Optimal Dose for “Sporting Disciplines”: 200-400 mg or 1.8-2.7 mg per kg of body weight) (source)

We all know caffeine gives you energy. But the reason it is a “must have” ingredient is because caffeine acts as a powerful ergogenic aid (source). This means it is an overall performance booster…in both shorter and longer exercises bouts.

Caffeine will give you the energy boost you need, to “feel” like you are going to have a phenomenal workout. This psychological boost, as well as the physiological “ergogenic kick” will allow you to have a seriously intense lift, and a better overall workout.

#2 Branched-Chain Amino Acids (BCAAs)

Optimal Dose: 5 mg

BCAA’s are the amino acids leucine, isoleucine and valine. They are the building blocks of protein. Your muscles are protein so you need BCAA’s, especially right before your workout.

BCAA’s increase the rate of protein synthesis, which is the process whereby biological cells generate new proteins. (source) They also decrease the rate of protein degradation in a human muscle.

All of this has a positive anabolic effect on your workouts. Meaning your hormones like testosterone and growth hormone will naturally rise during your workouts. This will give you substantially more strength and power for your lifts.

#3 Creatine Monohydrate

Optimal Dose: 5 mg

Creatine increases overall power output. It does this for brief periods of time, during high-intensity exercise bouts. (source) This means you will lift heavier weights, and be more explosive as you lift those weights.

You can find creatine in protein-rich foods like meat and fish. creatine is also naturally found and produced within your own body.

The only problem is the amount of naturally occurring creatine is not enough to give you the “power boost” you are looking for in the gym. If your goal is to be lean and strong…you should supplement your diet with additional creatine.

That is why it is imperative to make certain that your Pre-Workout formula has a healthy 5 mg’s of creatine in it (Or at least add it yourself).

#4 Beta-Alanine

Optimal Dose: 1.5-5 mg

Beta-Alanine is a non-essential amino acid. Just like a BCAA, it is building a block of protein…so it will help you build quality muscle.

Beta-Alanine also increases overall athletic performance by increasing your explosive energy output and capacity. (source) This happens because the amino acid buffers a hydrogen ion (H+), and this allows the human body to keep it’s intensity level higher…for a longer period of time. This results in more muscular endurance during your lifts.

One of the reason I included Creatine and Beta-Alanine together on this list, is because these two ingredients supplement each other. Creatine will give you a more powerful, and explosive lifting ability. Synergistically Beta-Alanine will give you the ability to lift longer. This means you can lift more weight, for a longer period of time…with Creatine and Beta-Alanine combined. A match made in gym heaven!

Like I said before, there are a LOT of Pre-Workout formulas on the market. All you need to do is make sure that any formula you buy has the 4 I listed here. Stick with those 4, and you can’t go wrong!

If you have any questions or comments, feel free to put them in the comment section below…and I’ll help out anyway I can!

The post 4 Essential Ingredients for ANY Pre-Workout Formula appeared first on Supplement Science.

What are BCAA’s?

The three BCAA’s are leucine, isoleucine and valine. They are the building blocks of protein. They are also essential to human movement. The human body will not function if it does not have an adequate supply of BCAA’s.

Molecularly a BCAA is an proteinogenic amino acid that has aliphatic side-chains with a branch (a central carbon atom bound to three or more carbon atoms) (see here). Proteinogenic means “protein creating,” and muscle can not form or exist without protein.

What Do They Do?

BCAA’s help with energy production and fat loss, but their main function is to boost muscle growth. They have a significant anabolic effect on the process of protein metabolism. They increase the rate of protein synthesis, and decrease the rate of protein degradation in a resting human muscle (source), Basically, they help your muscles heal and grow.

BCAA’s can not be created by the human body. Therefore it is imperative to either…eat a LOT of protein, or supplement your diet with these amino acids.

If your aim is optimal health, fitness and performance…simply eating the “right foods” won’t be enough. You can’t consume all of the branched-chain amino acids you need with food alone. You need to supplement your diet with additional BCAA’s. That equates to finding the best BCAA supplements you can, which is why you are here.

Only The Best

Understanding the BCAA landscape can be tricky. There are huge marketing machines behind certain brands, so the most expensive brands are not always the best.

Your health, and your hard-earned results deserve the best. That’s why I did the research for you. I compiled a list of the Top 5 BCAA’s available for purchase today.

Top 5 Best BCAA Supplements

#1. Poloquin Group BCAA Excellence 2.0

I have always been a fan of Charles Poloquin’s supplements. His commitment to purity is beyond reproach. But if you are looking to save some coin, his stuff is not for you.

If you are looking for pharmaceutical grade quality, Poloquin BCAA Excellence 2.0 is what you want. This product is the highest quality BCAA on the market today.

• Buy from Amazon.com

#2 Bulk Supplements BCAA 2:1:1

Bulk Supplements Branched-Chain Amino Acids are my second choice. It is a close second though. Bulk Supplements puts out some of the highest caliber supplements available (at a grreat price too!). Poloquin’s products are the only ones that have a higher standard of production.

One thing I really like with Bulk Supplements BCAA’s is that you can choose to have your amino acids in either powder, gelatin or vegetarian capsule form. This gives you the flexibility of either mixing your BCAA’s in a liquid (of your choice), or popping a handful whenever you need some aminos.

• Buy from Amazon.com
• Buy from BulkSupplements.com

#3 MusclePharm BCAAs

MusclePharm is a relatively new supplement company. The thing I like about their products, is that they are tailored specifically to boost athletic performance. Their company slogan is “The Athlete’s Company” and they mean it!

The purity of their products is superior to almost any supplement on the market…except the first two mentioned here. They sponsor some of the most tested athletes in professional sports…so their products have to be pure.

• Buy from Amazon.com

#4 Universal Nutrition BCAA 2000

Universal first started making supplements back in 1977. They’ve been at this for awhile now.

They know what they are doing.

They’ve refined their research and production process thoroughly. That is why I listed Universal BCAA 2000 as the third choice here. A solid product with years of happy customers.

• Buy from Amazon.com
• Buy from IllPumpYouUp.com

#5 NOW Sports BCAA Powder

The story of a company is important. This is especially true for companies that make supplements. A lot of large companies get into the supplement business strictly to make a lot of FAST cash. They sacrifice quality for quantity, because they are only after the money.

They spend millions on marketing their product as “the best” every made. This is generally always a false claim. You see…a company that has “small business roots” is the exact opposite of the huge marketing machine mentality.

Over the decades, Now Foods has developed a superb reputation in the supplement business. They have achieved this by focusing on quality and excellence. So much so that their NOW Sports Branched-Chain Amino Acid Powder is one of the best BCAA supplements in the world.

All because way back in 1948, Paul Richard decided to focus on making products you could trust to put in your body.

• Buy from Amazon.com
• Buy from IllPumpYouUp.com

I hope this list helps guide you, as you navigate yourself to the best BCAA supplement! If you have any questions or comments feel free to put them in the comment section below…and I’ll help you anyway I can!

Thanks so much!

-Brent

The post Top 5 Best BCAA Supplements That You Need in Your Stack appeared first on Supplement Science.