Step 1: What is it?

Creatine is a compound derived from amino acids. Your muscles utilise creatine to produce energy during heavy lifting or quick bursts of intense activity.

Step 2: What does it do?

Creatine converts into a compound called adenosine triphosphate (ATP). ATP is the body’s main energy source for the phosphate energy system. The phosphate energy system is recruited when conducting short, sharp muscle contractions such as sprinting or lifting a heavy weight.

By increasing your bodies creatine levels through supplementation, you’re effectively improving the ability of your muscles to contract with more power and for more repetitions. Thereby, creatine can allow you to train harder, with heavier loads and more volume, which ultimately leads to muscle growth over time.

Step 3: How do I take it?

• Dosage

5g per day. The will allow for peak creatine saturation levels in approximately 2 weeks.

• Timing

It doesn’t matter what time creatine is consumed. However, we recommend consuming it around the same time every day. 

• Frequency

Every day - 5g. No need to cycle off.

Step 4: What are the top products?

We recommend that you find the best value for money creatine monohydrate product, i.e. look for a cost-effective price point! Just be sure to check the product's ingredient profile to ensure that it’s 100% creatine monohydrate and nothing else!

These are hands down one of our most popular recipes. (for good reason!). They are ridiculously chocolately and hold super well, and when refrigerated have an amazing, fudgy texture. 

Unlike traditional brownies, these contain no butter, sugar, or excessive flour. However, they do include one crucial ingredient that makes gym-goers happy - A protein boost! Thanks to some protein powder (Amino Z Whey Protein Isolate)

What is Whey Protein?

Whey protein is a milk-based product. Milk protein is made up of 80% casein protein and 20% whey protein. Companies isolate the whey protein content of milk protein to give you the muscle building supplement that you're familiar with.

 

Types of Whey Protein

Whey protein can further be broken down depending on the filtration process. There are three types of whey protein that are widely available in the supplement industry:

 

Whey Protein Concentrate

• Used in most protein supplements. Whey concentrate normally contains between 40% and 89% actual whey. The rest is nutrient filler such as simple carbohydrates and fatty acids.

 

Whey Protein Isolate

• Whey isolate is a highly filtered version of whey protein. It contains over 90% of pure whey protein and it's most known for its fast digestion speeds.

 

Hydrolyzed Whey Protein

• Hydrolyzed whey protein is the most filtered version of whey protein containing well over 90% of pure whey protein. Like isolate, it is highly bioavailable and quick to digest.

 

Benefits of Whey Protein

Muscle Building

• Whey protein supplementation has been shown to promote muscle growth through protein synthesis and an anabolic environment triggered by amino acids in the body.

 

Protects from Muscle Loss

• Whey protein supplementation has been shown to be an effective way to protect the muscle you already have gained by preventing catabolism or muscle breakdown.

 

Recovery

• The amino acids in whey protein will help to promote effective muscle healing and less soreness post-workout.

 

What is Plant Protein

Plant protein comes from plant extracts that are notably high in protein. Plant proteins usually have to be combined to form what are known as complete proteins, or proteins that contain all of the essential amino acids. There are a few exceptions including pumpkin seeds and soy.

 

Types of Plant Protein

Pea

• Pea protein isolate contains an impressive amount of protein but it is incomplete. It must be combined with another plant-based source to ensure the body gets all of the essential amino acids.

 

Brown Rice

• Brown rice protein is highly bioavailable but it's also incomplete so it must be combined with a plant-based source like pea protein.

 

Pumpkin Seed

• Packed with protein, minerals, and fatty acids, pumpkin seed is one of the best plant-based protein sources. Best of all, it is a complete protein.

 

Soy

• Soy is another complete protein that also promotes cardiovascular health.

 

Benefits of Plant Protein

Muscle Building

• Just like whey protein, plant protein supplements have been proven to promote muscle growth, protein synthesis, and an anabolic environment for results. Plant protein can also help to protect from catabolism.

 

Recovery

• Although you may need to combine two different plant protein sources, the amino acids found within complete plant protein can boost recovery after a workout.

 

Which Protein is Better for Muscle?

Despite popular belief, studies have shown that whey and plant protein are equally effective at triggering muscle growth, protein synthesis, recovery, and anti-catabolic actions. In fact, it is recommended that you use both a whey and a plant-based protein source to maximize benefits.

 

Make your own whey or plant protein supplement with the Amino Z Supplement Builder. You can combine the ingredients you want at the dosages you need to maximize your muscle building gains.

 

References

1. Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab. 2007 Jan;292(1):E71-6. Epub 2006 Aug 8.

 

2. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

 

3. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

 

4. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

 

5. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

 

6. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.

 

7. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.

Are you beginning to set your muscle building goals for 2018? How much lean muscle would you like to gain? Would you rather focus on bulking now and worry about cutting in the spring? If solid muscle is what you're after, there are a few ingredients that need to be a part of your supplement line-up to see the best results. Let's take a look at the top three muscle building ingredients for 2018.

 

Leucine

Arguably the most notable of the nine essential amino acids when it comes to muscle building, leucine has been the subject of numerous studies showing a dramatically positive effect on muscle building. Leucine has been shown to trigger protein synthesis, a necessary process for muscle building. What's more, it can promote an environment of anabolism, which is also critical for muscle building.

 

You need to supplement with leucine since it is used up so rapidly during exercise, especially weight lifting. We recommend using 3,200 mg (3.2 grams) of leucine but if you are a very active individual, you can increase this to 4,000 mg (4 grams). Take leucine during your workout and an hour before bed.

 

D-Aspartic Acid

D-Aspartic Acid, a famous testosterone boosting supplement for men, has also been suggested to be an effective way to support muscle building goals.

 

Theoretically, if D-Aspartic Acid can enhance levels of testosterone then it will also promote an anabolic environment, necessary for growth. Lean muscle mass thrives when growth hormones are present as these hormones promote recovery and lean tissue growth. Supplement veterans also swear by DAA as a pre-workout enhancer.

 

It's important to take DAA on an empty stomach to see the best results. You can do this first thing in the morning or an hour before your workout if you train without eating much. Based on the famous testosterone studies, we recommend using 3,000 mg (3 grams) of DAA each day.

 

Want to get your hands on an effective muscle building supplement? Why waste time looking for the ideal supplement when you can create your own? The Amino Z Supplement Builder allows you to use the ingredients you want at the dosages you need. Try it today!

 

BCAAs

Hands down, one of the best supplements to use to trigger muscle growth is branched chain amino acids, or BCAAs. The BCAAs that have been found to be most effective for muscle building are isoleucine, valine, and leucine (as mentioned above).

 

Isoleucine

• May enhance protein synthesis for muscle growth
• May support lean muscle tissue growth
• May be valuable for weight management

 

Valine

• May increase endurance
• May boost sports recovery
• May increase lean muscle mass

 

Leucine

• May boost protein synthesis
• May trigger lean mass growth
• May support recovery

 

Build Your Own Muscle Building Supplement

If you're serious about building lean muscle mass for 2018 then you need to arm yourself with proven muscle building ingredients. Don't waste money on a random supplement. Instead, create your own with the Amino Z Supplement Builder. Control the ingredients and the dosage to see results!

 

References

1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

 

2. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

 

3. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

 

4. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

 

5. Doi M, Yamaoka I, Nakayama M, Mochizuki S, Sugahara K, Yoshizawa F. Isoleucine, a blood glucose-lowering amino acid, increases glucose uptake in rat skeletal muscle in the absence of increases in AMP-activated protein kinase activity. J Nutr. 2005 Sep;135(9):2103-8.

 

6. Topo E, Soricelli A, D'Aniello A, Ronsini S, D'Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009 Oct 27;7:120. doi: 10.1186/1477-7827-7-120.

 

7. Spillane M, Schwarz N, Leddy S, Correa T, Minter M, Longoria V, Willoughby DS. Effects of 28 days of resistance exercise while consuming commercially available pre- and post-workout supplements, NO-Shotgun® and NO-Synthesize® on body composition, muscle strength and mass, markers of protein synthesis, and clinical safety markers in males. Nutr Metab (Lond). 2011 Nov 3;8:78. doi: 10.1186/1743-7075-8-78.

Wheat Grass Powder

Wheat grass powder contains a unique nutrient profile that is ideal for supporting cardiovascular health. In every serving of wheat grass powder, you'll get an impressive amount of chlorophyll, flavonoids, vitamin C, and vitamin E.

 

Due to its high-level nutrition, wheat grass powder may be an effective way to destroy disease-causing free radicals in the body. What's more, it may be useful for dramatically reducing cardiovascular risk factors such as high blood pressure and high cholesterol.

 

Studies suggest that daily consumption of wheat grass powder may be a natural and effective way to support your cardiovascular health.

 

To see maximum benefits from wheat grass powder, you'll want to take 3,000 mg per day. Consider a second serving if you're a very active person.

 

Spirulina

Found off the coasts of beautiful Hawaiian Islands, spirulina is microalgae that contains amino acids, gamma-linolenic acid, linoleic acid, B-vitamins, chlorophyll, and phycocyanin. Studies suggest that spirulina is an effective anti-inflammatory and this has huge implications for cardio health.

 

Inflammation has been shown to be at the center of many diseases and illnesses. Spirulina may help to fight off that inflammation, thereby supporting your cardiovascular health.

 

Spirulina is also a powerful anti-oxidant, like wheat grass, and it fights off disease-causing free radicals.

 

3,000 mg per day is the ideal serving size to take if you want to experience maximum benefit from spirulina. Just like with wheat grass, feel free to take a second serving if you are an active person.

 

Acai Berry

When it comes to impressively high levels of antioxidants, heart-healthy fats, vitamins, and fiber, nothing comes close to competing with acai berry.

 

Acai berry may be able to support your cardio health in a few ways. First, it contains amino acids, the very building blocks of muscle, which may support the recovery of cells and tissue.

 

Remember how inflammation is a major cause of disease, especially with cardiovascular disease? Acai berry powder delivers three unique compounds: anthocyanins, proanthocyanidins, and protocatechuic acid. All three of these compounds are effective anti-inflammatory nutrients, which may reduce your cardiovascular risk factors while improving your cardio health.

 

To see maximum benefits, we recommend 10,000 mg (10 grams) of acai berry powder each day. You can split this dosage into two 5,000 mg servings throughout the day.

 

Make Your Own Cardio Health Supplement

Ready to support your cardiovascular health? Want to ensure you're getting the best ingredients with the proper dosages? Create your own cardio health supplement with the Amino Z Supplement Builder!

 

Convenient and easy to use, the Amino Z Supplement Builder allows you to control the ingredients and dosages you put in your product. Protect your health with your own supplement masterpiece!

 

References

1. Bar-Sela G, Cohen M, Ben-Arye E, Epelbaum R. The Medical Use of Wheatgrass: Review of the Gap Between Basic and Clinical Applications. Mini Rev Med Chem. 2015;15(12):1002-10.

 

2. Deng R, Chow T-J. Hypolipidemic, Antioxidant and Antiinflammatory Activities of Microalgae Spirulina. Cardiovascular therapeutics. 2010;28(4):e33-e45. doi:10.1111/j.1755-5922.2010.00200.x.

 

3. Greger, Michael. 'The Science on Açaí Berries.' NutritionFacts.org, 22 Aug. 2013, nutritionfacts.org/2013/08/22/the-science-on-acai-berries/.