Nutrition

You are only in the gym for an hour. The other 23 are spent recovering, repairing and building new, lean tissues. This repair process must be complete before the next bout of exercise, otherwise, conditions of overtraining and injuries may occur. This means you need to take the right supplements to help your body be the most effective and efficient it can be. Your nutritional regimen can comprise up to 70% of your progress, either positive or negative. Consult one of our trainers if you are unsure what you should be taking.

The following is a brief review of supplements and terms to give you a better understanding of what you are taking and why you are using it.

Supplement Review

Amino Acid: Amino acids are the building blocks of protein. Incomplete protein diets can be made complete by supplementing with foods that contain "essential" amino acids.

Antioxidant: help neutralize harmful molecules such as free radicals that can chemically bond to and damage dna, proteins and cells.

BCAA(Branched Chain Amino Acids): helps create a positive nitrogen balance which promotes muscular growth.

Calcium: this mineral is used for bone and tooth formation, muscle growth and contraction, blood clotting and nerver transmission and tranquilizing.

Carbohydrate: any of various neutral compounds of carbon, hydrogen and oxygen(as sugars, starches and cellulose) most of which are formed by green plants.

Carnitine: an amino acid which encourages the body to burn stored fat for energy rather than carbohydrates.

Chromium: a mineral important in the metabolism of sugars and insulin production. Some studies have shown that this mineral can increase lean body mass and decrease fat when taken in a daily dose of 200 mcg.

COQ10: molecule that controls oxygen flow within cells and acts as a catalyst in the creation of energy.

Creatine Monohydrate: a nutrient found in a variety of foods, critical for ATP maintenance. When creatine stores are exhausted, the muscles runs low on energy resulting in fatigue and weakness. Studies show that creatine usage can result in greater strength and muscle growth.

DHEA(dehydroepiandrosterone): produces estrogen and testosterone.

EFA(Essential Fatty Acids): play essential roles in the regulation of numerous body functions and need to be consumed in the diet.

Folic Acid: a vitamin used for protein metabolism, appetite, body growth and red blood cell formation.

Ginko Biloba: increases the oxygen and blood flow to the brain, also brings improvements in memory and mental alertness.

Ginseng: increases hormone production, regulates blood pressure, improves heart rate and increases vitality.

Glucosamine: used in the relief of arthritis, helps lubricate the joints.

Glutamine: instrumental in metabolism of other amino acids.

Glycemic Index: amount of sugar in ones blood, a normal range is 70-110 mg/100ml

HMB: plays a role in the synthesis of muscle tissue, used by many athletes-has the ability to burn fat and build muscle in response to exercise.

MultiVitamins: perhaps the most important supplement to be consumed by bodybuilders and athletes. They should be taken to help the body perform at its maximum potential by ensuring the presence of essential cofactors necessary for thousands of metabolic reactions.

Nitric Oxide: Increases blood flow which serves to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress. It provides a prolonged "pump" to the working muscles.

Potassium(K): used for muscle contraction and relaxation and growth.

Protein: Protein is a nutrient that is necessary for the growth, maintenance and repair of body tissues. Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body are proteins. They provide for the transport of nutrients, oxygen and waste throughout the body.

Soy Protein: Helps lower cholesterol and reduce the risk of heart related diseases. However, they don't digest, mix or taste as good as whey protein.

Testosterone: key hormone in muscle building, controls masculinization in the body.

Whey Protein: has the highest biological value of any known protein, is a lactose free or reduced lactose protein containing a variety of nutrients and essential amino acids. It is used for accelerated muscle development and recovery.

Yohimbe Bark: boosts natural testosterone levels in the body.

Try to avoid empty calories in your diet. Empty calories would be considered foods that provide calories and not much else to your body. They will usually fall into the following categories:
*Anything which contains a lot of sugar or sweeteners.
*Anything which contains a lot of fat and oils.
The top sugar culprits are soda drinks, fancy coffee, snack cakes/pastries, sweetened hot and cold cereals and condiments.
The top fat and oil culprits are fast food, mayonnaise, chips and microwave popcorn, crackers and packaged frozen snacks.

*It is recommended that you should see a physician before beginning any diet or exercise program. You should inform your doctor of any medications or supplements you are taking of if you are planning on becoming pregnant. Based on your health status and if you have any medical conditions, your doctor can best advise what types of exercise and diet plans are right for you.

*Individual results will vary.