- WHEY PROTEIN: Adding an extra 40 grams of whey protein (or more) to your diet after your workouts and with another meal can be a very effective way to build and maintain muscle mass.
- VITAMIN D3: Studies show that vitamin D supplementation of more than 3,000 IU per day can increase testosterone levels.
- FISH OIL: The omega-3 fish oils are fatty acids that may improve recovery and performance.
- MELATONIN: Melatonin supplementation of one to five milligrams can be an effective way to enhance your sleep. Additionally, melatonin is a strong antiocidant that can be effective in protecting us from excessive free radical damage after a physically demanding day.
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- CAFFEINE: Numerous studies supporting caffeine as a booster of power, strength and endurance.
- CREATINE: Creatine involved in energy production and anabolism in many tissues. Creatine levels in muscle can increase by up to 40 percent with dietary supplementation.
- BETA-ALANINE: Next to creatine, on of the ways your muscle helps you get through that pain period is through an acid buffer called carnosine.
- NITRIC OXIDE DONORS: thought that L-citrulline , a more effective way to raise L-arginine levels consistently. Thus availability for nitric oxide production and buffering of amonia. Further, nitrate, found in beetroot juice and green leafy vegetables. Appear to improve performance as a nitric oxice donor as well. So eat your veggies!
- HMB: HMB supplements can improve recovery from exercise with a reduction in muscle damage and enhance muscle growth, strength and power after the appropriate exercise stimulus.
