Tag Archives: supplements

Step 1: What is it?

Acetyl L-Carnitine is an amino acid. It is commonly found in red meat, and supplements (usually referred to as ALCAR, LCLT or L-Carnitine). 

Step 2: What does it do?

Acetyl L-Carnitine assists in the production of energy. In particular, it helps your body transports fatty acids from stored body fat into the mitochondria of muscle cells, where it can be used for energy. 

Although the body naturally produces L-Carnitine, dietary supplementation can increase the concentration levels of carnitine in the body. This means that supplementation might be beneficial for people deficient in carnitine.

There are 3 main types of carnitine. All types act in the same way in terms of transporting fatty acids from stored body fat into the mitochondria of muscle cells to be used as energy. However, each different type has unique side effects which may render helpful.

• Acetyl L Carnitine (ALCAR or ALCA): This form of carnitine converts to acetylcholine, positively affecting mood and concentration.
• L-Carnitine Tartrate (LCLT): This form of carnitine is more commonly used in research. That is because this form has a more rapid absorption rate when compared to the other forms of carnitine.
• Glycine propionyl-L-carnitine: May improve high-blood pressure via enhanced nitric oxide production when taken in high dosages (+5g per day).

Step 3: How do I take it?

• Dosage

500mg - 1500mg per day

• Timing

30-60 minutes before exercise

• Frequency

Everyday

Step 4: What are the top products?

We recommend that you find the best value for money carnitine/acetyl l carnitine 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% carnitine

Over the last couple of years the supplement industry has literally exploded.

I mean, not only are there now hundreds of different types of supplements on the market, there are also thousands of different supplement brands actively selling those supplements -- all of which promise amazing results.

Which begs the question -- how do I actually know which ones are any good?

Well, by following the tips outlined in this article, you should be able to work it out pretty quickly.

1.   They have good reviews

This first point sounds like a bit of a no brainer -- that does not make it any less important.

There are so many different companies out there that sell a variety of different supplements, and all at very low prices. And while these may be pretty appealing, there is no way to tell they actually work, unless:

1. You try them out for yourself, or
2. Other people have already tried them out for you

 

Now, I would argue that trying a company without any customer reviews to support their products is somewhat risky, because they could be absolute trash -- which means that finding a company with good reviews should be your first point of call.

If they have a large number of good reviews you can feel confident that their products actually work.

And let's face it, any top-quality supplement brand should have good reviews.

2.   They use third-party testing

While it is not as common as it once was, there was a period of time where supplement companies were frequently putting large numbers of “filler” ingredients into their products to save money.

This would end up causing their products to be underdosed, ineffective, and a complete and utter waste of money.

With this in mind, any good supplement company should provide test results explaining exactly what ingredients their supplements contain, and in what amounts -- and in an ideal world, these results should come from independent laboratories.

This can give you confidence that you are buying exactly what you think you are buying, while also ensuring that the product is effective.

3.   They are no frills

Any good quality supplement company should let their products do the talking.

This means they don't spend exuberant amounts of money on marketing, they don't waste time on fancy packaging, and they certainly don't tell you that their supplements are going to completely “change the game”.

Top quality supplement brands are no frills in their approach. They use simple packaging, minimal marketing, and let the results of their products do the talking.

It is often these types of supplement companies that also have good customer feedback -- because they are honest, ethical, and do a good job.

4.   They are evidence based

A good supplement company provides good evidence to support the use of their products.

And just to be clear, when we say “evidence-based” I don't mean they say that they work -- I mean that they back up their claims with legitimate scientific evidence.

While it may be hard to believe, there are actually a large number of supplements available for purchase that have never been researched in any capacity. As a result, we actually don't know if they are effective, or even safe.

Taking this into consideration, any supplement you buy should have evidence to support their use (preferably in humans, I should add). This is obviously important from a safety perspective, but it also guarantees that you are not wasting your money.

Top quality supplement brands make an effort to provide scientific references to back up their claims -- providing clear evidence to support their safety and their effectiveness.

5.   They outline their precise dosages

Last but not least, a good quality supplement should provide the exact amounts of all their ingredients. While this seems like it should be common practice, it often isn't.

See, over the last couple of years it has become increasingly common for big name supplement companies to list their ingredients under a “proprietary blend” rather than in their actual dosages.

A proprietary blend is simply a combination of several different ingredients that sit within a supplement. They are most often advertised as a “secret formula” that will boost the results of your training -- but this is far from the truth.

These blends are simply a loophole that companies use to avoid listing how much of each ingredient is in their supplement. This makes it easier for them to use smaller doses of effective (and more expensive) ingredients, while bulking it up with more ‘filler’ ingredients.

As such, top-quality supplement brands simply do not use proprietary blends -- because they provide their ingredients in potent dosages, and want you to know it.

Summary

With an influx of supplement brands entering the fitness industry over the last few years, finding a good one has never been harder.

Which is exactly why we decided to write this article.

Using the tips outlined here, you can easily find those supplements that are worth the money, and those that aren't worth a cent -- and ultimately take your gains to the next level in the process.

There are so many different supplements on the market that it can become difficult to establish what you need, and what is nothing more than a luxury. A process that becomes inherently more complex when you start to factor money into the equation.

Here at Amino Z we appreciate that not everyone has an abundance of spare cash to spend on supplements -- which is why we endeavor to provide top quality options at a very affordable price point.

But even then, you cannot debate the fact that some supplements are simply more affordable than others.

While there are a number of reasons as to why this might be the case, the biggest comes down to production costs. In short, some supplements are much more expensive to make than others -- and this cost is then passed onto consumers.

With all this in mind, we wanted to highlight some of the most effective, and most affordable, supplements on the market. These are supplements that will cost you very little money, but have a huge impact on the results of your training.

So, without further ado -- the three most cost-effective supplements on the market.

1.   Creatine

Creatine is a compound found naturally occurring in your body. Most of the creatine found in your body is stored within your muscle tissue, where it is then used during exercise to produce energy during short, high intensity, efforts.

The kicker here is that the amount of energy you can produce using creatine is predicated on the amount that is stored within your muscles. Oh, and I should note that this amount is actually quite small -- which is exactly where creatine supplements enter the discussion.

By increasing your creatine stores, they increase the amount of energy you can produce during exercise. In a gym training environment, this results in a few extra reps per set, or simply more weight on the bar for the same amount of reps [1].

Now, while I appreciate that being able to lift more weight in a single gym session is pretty cool, it is when we take a look at the long-term picture where creatine supplements really start to shine.

Research has shown that individuals who supplement with creatine observe much larger increases in strength and muscle size than people not taking creatine -- even when they perform the exact same training program [2, 3].

With this in mind, creatine is actually one of the most well researched, effective, supplements on the market.

Now for the really cool part… It is also one of the cheapest.

A 1kg bag of creatine monohydrate (arguably the most effective type of creatine supplement) will set you back about $25.00. Which, when we consider that a single serve of creatine (you take one serve per day) is 5 grams, works out to about 12 cents per serve.

If you are after an affordable supplement, then look no further.

2.   Protein Powder

Protein powder is arguably the most commonly sold supplement on the market -- and for very good reason too.

See, every time you train, you place your body under stress. This stress then tells your body that it needs to grow bigger and stronger so that it can better tolerate that stress in the future.

It is this process that really describes how muscle growth and strength adaptation occur in response to training.

The caveat here is that if you don't have enough protein readily available in your body, then this adaptation simply cannot occur -- meaning you end up spinning your wheels, doing a heap of training without any gaining.

Now, there has been quite a bit of research looking at how much protein you need on a daily basis, and it has established that the minimal threshold to maximise muscle growth when lifting weights is 1.6 grams of protein per kilogram of body weight, per day [4].

Note I said the minimum amount to optimise muscle growth...

There is some research that suggests going as high as 2.2 grams per kilogram of body weight may have further benefits [5].

This means that if you weigh 70kgs, you should be eating somewhere between 112 and 154 grams of protein every single day.

The negative here is that very few people actually consume anywhere near enough protein to support their training goals. Which is really why protein supplements are such a viable and effective option.

Now, 1kg of protein powder will typically set you back somewhere  between $25.00 and $35.00 (you often get a discount when you buy in bulk). While a kilogram of protein may not sound like a lot, it should last you about a month if you take a single serving per day.

While this is certainly not as affordable as creatine, it is still a great deal.

3.   Caffeine

As most of you would be aware, caffeine is a naturally occurring compound found in plants that also happens to act as a potent stimulant. While caffeine is most commonly consumed in the form of coffee and tea, it can also be taken in the shape of a supplement, most often as a powder or tablet.

One of the most interesting things about caffeine is how it works in the human body.

After consumption, caffeine enters the bloodstream and makes its way into the brain, where it starts attaching itself to specific receptors known as “adenosine receptors”.

Adenosine is a neurotransmitter that acts to relax the brain. Under normal conditions, adenosine levels slowly accumulate in your body, making you feel tired and helping you fall asleep

But, caffeine blocks these receptors, making you feel more alert and energised.

Interestingly (and arguably more importantly), caffeine also increases the levels of adrenaline, dopamine, and norepinephrine, in your body. These three compounds stimulate your brain, improving cognitive function and physical capacity.

As a result, caffeine has been shown to cause vast improvements in mental alertness and function, leading to better attention, reaction time, problem solving capability, short term memory, and judgement [6].

As I am sure you can imagine, this can have a marked increase in workout quality.

But even more important is the effect that caffeine has on physical performance. A recent review looked at a number of studies in the scientific literature and established that caffeine supplements can cause significant improvements in strength, endurance, and power [7].

This makes it one of the most effective pre-workout supplements on the market.

And the best bit?

It is super affordable.

A container of around 100 moderately dosed tablets providing 200 mg of caffeine (a regular cup of coffee contains about 80 mg of caffeine) will set you back between $10.00 and $20.00 -- which works out to be between 10 and 20 cents per workout.

This is a must have if you are looking for a simple and effective pre-workout supplement that won't break the bank.

Summary

Despite what big name supplement brands might have you believe, you really don’t have to spend a lot of money to get some seriously effective supplements.

In fact, you don't have to spend much at all.

For as little as 30 dollars per month you can get a high quality protein powder, creatine, and caffeine, all of which will improve performance, recovery, and your training results in a very meaningful -- and affordable -- way.

Simple and effective.

 

References

1. Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020;12(6):1880.
2. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-831.
3. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33.
4. Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British journal of sports medicine 52.6 (2018): 376-384.
5. Stokes, Tanner, et al. "Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training." Nutrients 10.2 (2018): 180.
6. McLellan, Tom M., John A. Caldwell, and Harris R. Lieberman. "A review of caffeine’s effects on cognitive, physical and occupational performance." Neuroscience & Biobehavioral Reviews 71 (2016): 294-312.
7. Grgic, Jozo, et al. "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses." British journal of sports medicine 54.11 (2020): 681-688.

Over the last decade we have seen gym culture really hit its peak. More and more people are heading to the gym and working out in an attempt to become the very best version of themselves.

And for the most part, this is a very good thing.

People are actively trying to improve their health in a big way. They are working hard to change the way they look, improve their self-esteem, and simply become stronger, more resilient human beings.

In this manner, there is a whole lot to like.

However, with this increased interest in training has also come an increased interest in supplements.

And this increased interest in supplements has led to a number of companies preying on new gym goers by advertising numerous compounds that promise the word, cost quite a lot of money, but don't actually do that much.

In short, they are making money from peoples naivety and good faith -- which is pretty despicable if you ask me.

Which is exactly what led me to write this article.

So, without further ado -- some key signs that you are probably paying too much for your supplements.

They aren't evidence based

Just to be clear, when we say “evidence-based” we don't mean some guy at your local gym swears they are effective -- we mean that they have REAL scientific evidence to support their use.

There are a number of supplements on the market that have never been researched in any formal setting. As a result, we actually have no idea whether they are effective or not (or whether they are even safe, for that matter).

There are also a number of unique supplements that have been researched in animals and laboratory settings (mainly in cell-based studies), but are yet to be trialled in humans.

While this type of research can certainly give you some insight into how they work in a more mechanistic manner, they don't really provide any clear evidence that they produce real world outcomes (i.e. strength and muscle gain, or fat loss) in humans.

With this in mind, any supplements you buy should have evidence to support their use in real people, and demonstrating real outcomes. This is obviously important from a safety perspective, but it also guarantees that you are not wasting your money.

We would argue that any company selling supplements should be able to provide scientific references to back up their claims -- and if they don't, you should turn the other way, because you might be paying for something that at best is ineffective, and at worst, potentially dangerous.

They have over the top marketing

Good quality supplement companies tend to rely on two key things to promote their products:

1. The scientific literature (which I have already touched on in detail), and
2. A large body of positive customer reviews

If you are looking at a supplement that obviously spends a large amount of money on marketing, then there is a good chance that the extra cost associated is getting passed directly onto you.

Moreover, in my mind, this is typically a red flag that the company does not have one of the two (or sometimes both) things mentioned above, and they are trying to compensate for it.

So, with this in mind, try and avoid supplements that promise a little too much, and go for those companies that let their reviews do the talking.

They use proprietary blends

There are times where a supplement company will provide evidence for the ingredients that they use, and then when you look at the back of the label to find the dosages, there are none listed -- and all it says is “proprietary blend”.

This is a big red flag.

In short, a proprietary blend describes a combination of several different ingredients that sit within a supplement.

These are generally advertised as some sort of secret formula that the supplement company has developed to take your gains to the next level -- but nothing could be further from the truth.

In fact, they are simply a loophole that supplement companies use to avoid listing how much of each individual ingredient is in their supplement. This makes it easier for them to use smaller doses of effective (and often costly) ingredients, while bulking it up with a larger amount of ‘filler’ ingredients.

As I am sure you realise, this means that the supplement becomes cheaper to make, while also rendering it much less effective -- even if it does happen to include some good quality evidence-based ingredients.

So, if you are looking at any supplement that contains a proprietary blend, take your money and go elsewhere.

They use the word “hydrolysed”

This sits almost entirely within the realm of protein, but it is one that really gets on my nerves.

When it comes to protein powder, most of them are sold either as a concentrate, an isolate, or in hydrolyzed form. To keep it simple, each of these describes the level of processing that it has undergone (each becoming more expensive due to the increased production cost).

Concentrate is less refined than isolate, which is broken down into smaller molecules that are easier to digest. As a result, isolate tends to get absorbed a little quicker than concentrate, while also containing more protein and less fat and carbs per serving.

Then we have hydrolysed protein.

In short, hydrolysed protein is a protein powder that has gone through an additional production process called “hydrolysis”. During this process, the protein molecules get broken down even further into a form that is more efficiently mixed with water.

Now, supplement companies will advertise that hydrolyzed protein is optimal because it allows for the amino acids that it is composed of to be absorbed at a much higher rate compared to other protein powders.

This is said to expedite the recovery process, increasing gains in size and strength.

But this is not really the case...

While it all sounds good in theory, the limiting factor for the speed of protein absorption is not the size of the proteins you consume. Instead, it is the number of amino acid transporters you have in your gut.

With this in mind, you could consume single amino acids and they would not be absorbed any faster than a normal whey protein isolate because your stomach simply cannot absorb them any faster.

This means that while hydrolysed protein powders are more easily absorbed into water, they are not absorbed into your body any quicker -- making them a complete waste of money.

They have heavy duty packaging

And lastly, we have the packaging.

Packaging is the biggest factor that feeds into expensive supplements.

Several companies provide their supplements in heavy duty tubs -- which are obviously going to be more expensive than the stand up plastic pouches that many smaller supplement companies provide.

For starters, because these heavy duty tubs are more expensive to make, you end up paying more for packaging.

But more importantly, they are pretty unnecessary. I mean, what are you doing with your supplements that they need to be stored in something that could survive an air-raid?

Don't they sit in the cupboard like everybody else's?

Anyway, I digress -- heavy duty packaging = heavy duty cost.

So why not avoid it?

Final Points

If you are sick of paying too much for ineffective supplements, then we have got you covered -- using the tips outlined in this article you can make sure you never pay more than you need to for supplements again.

Print them off and stick them to the fridge so you never forget.

Most of you going to the gym do so for one primary reason -- to build a lean and muscular physique. And the most important part of this comes down to being able to first build a decent amount of muscle.

Obviously you cannot look muscular if you don't have much muscle tissue. But more than that, having more muscle tissue increases the surface area that your body fat has to cover, making you look more defined.

In short, more muscle means a better physique -- under all circumstances.

But, as you probably know, this can be easier said than done.

Anyone who has been in the gym for more than 12 months will tell you that their first year of training was exceptional. All they had to do was touch a barbell and they seemed to pack on muscle.

And then things started to slow down.

The newbie gains ran out, and this whole “muscle building” thing became a lot more difficult. Training needs to become more precise, and you might want to take some supplements to give you that extra boost.

Enter the most scientifically supported supplements for muscle growth:

1.   Protein Powder

When you eat protein, it is broken down in your digestive system into “amino acids” which are then absorbed into your body.

This is integral.

Amino acids are referred to as the building blocks of the human body because they are used to create every single one of your physical cells -- including those that make up your muscle tissue.

Now, every time you lift weights, you place your body under mechanical stress. This stress tells your body to adapt so it can better handle that stress in the future. Over time, this causes your muscle tissue to grow bigger and stronger.

But if you are not consuming enough protein. then this growth cannot occur -- leaving gains on the table With this in mind, protein powders offer the perfect way to increase your daily protein intake and contribute in a meaningful way to muscle growth.

In fact, there is a large body of research demonstrating that undertaking a training program with the addition of a protein supplement will lead to much greater increases in muscle size than performing that same program without protein supplement [1].

An important thing to note here is that because protein powders increase muscle growth by increasing your daily protein intake, they type is less important than you think -- so whether you want to go with whey, casein, pea, or soy, the choice is yours.

Just make sure you get it in.

2.   Creatine

Creatine is a compound that is made in your body and stored in your muscle tissue, where it is then broken down and used for energy during intense or explosive exercise (like lifting weights, for example…).

Taking a creatine supplement ultimately increases the amount of creatine stored in your muscle tissue. This extra creatine provides an extra ‘reserve’ of energy that you can draw on your during exercise.

As a result, supplementing with creatine can improve your gym performance in a couple of different ways.

Firstly, it can cause an immediate increase in strength, meaning you can load a little bit extra on the bar. Secondly, it can improve your weight training performance at lower loads by increasing the number of repetitions you can do per set.

For example, without creatine you might be able to bench press 80kg for 8 repetitions. But with creatine, you might be able to bench press the same weight for 10 repetitions, or even 85kg for 8 repetitions.

Both increase the amount of total volume you perform each training session, which can lead to greater improvements in muscle size and strength over the total duration of a training program [2].

It is honestly one of the most effective muscle boosters on the planet.

3.   Beta-Alanine

Beta-alanine is another compound that is found in your muscle tissue. Functionally, it combines with another specific compound called “histidine” to form something called “carnosine”.

So, how is this relevant to you?

Well, carnosine actually reduces the accumulation of lactic acid in your muscle tissue during exercise, which staves off fatigue. This has obvious implications for your ability to perform strenuous exercise.

Under normal circumstances, the amount of beta-alanine stored in your muscle is much smaller than the amount of histidine. This impairs your ability to make carnosine, limiting your capacity to buffer lactic acid.

As such, supplementing with beta-alanine increases your body's carnosine production, improving your fatigue resistance during exercise.

Much like creatine, this means beta-alanine supplements increase the number of reps you can perform at moderate loads [3]. Over the duration of a training session, this increases training volem, which can again promote long-term improvements in muscle growth [4].

Importantly, beta-alanine works via a completely different mechanism than creatine, making them the perfect compliment to one another.

4.   Carbohydrate Powders

Next up we have carb powders -- which most commonly come in the form of dextrose or maltodextrin.

These types of carb powders are made from simple sugar molecules that are very easily digested. As a result, their consumption causes a rapid increase in blood sugar, which in turn, causes a rapid increase in insulin secretion.

Insulin is the hormone that is almost entirely responsible for shuttling glucose and protein molecules into your muscle cells. And because these compounds are used to repair and grow muscle tissue, this can have a profound impact on muscle growth.

In fact, simply consuming a simple carbohydrate powder after training has been shown to cause a notable increase in muscle protein synthesis (the process of building new muscle tissue) even without protein [5].

And when it is combined with a fast digesting protein like whey, this effect is magnified significantly [6].

With this in mind, carb powders are not actually used to create new muscle tissue. But because they facilitate the movement of protein into your muscle cells after exercise, they can increase muscle protein synthesis and enhance muscle growth.

This makes them a great post workout option to go with a high quality protein powder.

5.   Caffeine

Last, but certainly not least, we have caffeine.

Caffeine is a compound found in plants that acts as a stimulant.

After consumption, it quickly enters your gut and digestive tract, before being rapidly absorbed into your bloodstream. From here, it is transported to your liver, before making its way to your brain.

Once in your brain, caffeine interacts with a number of different receptors, which leads to reduced sensations of fatigue and tiredness, combined with increases in mental acuity, alertness, and focus.

And these effects carry over to the gym.

A recent review evaluated the findings of 21 meta-analyses (a study that combines the results of multiple studies) and came to the conclusion that the supplementation of caffeine can cause significant improvements in strength, endurance, and power [7].

Like creatine and beta-alanine, this improved performance in the gym can create a large increase in training volume -- which further contributes to muscle growth.

So, if you are after a scientifically supported supplement to take immediately before you train, look no further than caffeine.

Summary

Maximising muscle growth requires you to have both your training and nutrition on point. And even then, it can be a real challenge. Which is why taking a couple of scientifically backed supplements can provide you with a boost and make the process a little easier.

 

References

1. Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British journal of sports medicine 52.6 (2018): 376-384.
2. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33. Published 2012 Jul 20. doi:10.1186/1550-2783-9-33
3. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25-37.
4. Kern, B. D., & Robinson, T. L. (2011). Effects of ?-alanine supplementation on performance and body composition in collegiate wrestlers and football players. The Journal of Strength & Conditioning Research, 25(7), 1804-1815.
5. Roy, B. D., et al. "Effect of glucose supplement timing on protein metabolism after resistance training." Journal of applied physiology (1997).
6. Tang, Jason E., et al. "Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men." Applied physiology, nutrition, and metabolism 32.6 (2007): 1132-1138.
7. Grgic, Jozo, et al. "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses." British journal of sports medicine 54.11 (2020): 681-688.