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admin | Best Abs Workout For Women | 04.06.2016
These days when a bodybuilder, or any person for that matter, walks into a health food store they are bombarded with the countless amounts of supplements that plaster the walls. For those with a basic knowledge of supplements they are able to take advantage of the large market. For this reason it is important to know what supplements are both healthy and beneficial for your particular situation. The best supplements for teens are those that produce results without doing damage to the body.
While these are the two main goals that teens interested in bodybuilding will have in mind, it isn't necessary to only look for protein powders and fat burners. Supplements that help to improve overall health are just as if not more beneficial to a teen bodybuilder than those solely aimed at aesthetic goals.
As a teenager, your body already requires more fuel simply due to the natural growth process experienced at this time in your life. You are most probably aware of the small period of time directly after a workout in which it is advised that protein be consumed.
Post Workout: Whey Protein (preferably whey isolate)- Provides the fastest absorption of protein directly after a workout. Throughout the Day: When looking for a protein powder to use throughout the day look for one with a combination of different forms of whey and casein. Just like teenagers need more calories than a sedentary adult the same can be said about some particular micronutrients (vitamins and minerals). The problem however is that teenagers often lack variety in the foods they eat, in particular the lack of vegetables in their diet. Of course it would be best to start consuming more vegetables and eating a large variety of natural foods but for many that would be hard to swallow, literally. Meal Replacements contain protein, carbs and healthy fats (and often vitamins and minerals) just like a normal, solid meal would.
For teenagers who have trouble gaining weight, mass gain shakes provide the largest boost of calories that help to tip the energy balance their way.
Omega 6 is present in red meat, which means that most people consume more than enough Omega 6. There are many stories of side effects experienced from the use of creatine ranging from bad acne to kidney failure. For this reason I would advise you to have kidney tests done before starting creatine and a follow up a few weeks down the track.
The problem is that even for adults, pro-hormones can be more risky than actual steroids as they are basically oral steroids.
Testosterone booster involve ingesting an ingredient that sparks the body to produce it's own testosterone.
Most users report very little benefits, particularly those who already had normal testosterone levels. Teens are always looking for the quickest way to achieve a goal and fat burners sound like the perfect option.
The truth is if the product really did contain a wonder ingredient capable of burning fat the scientific world as well as the media would jump all over it and everybody would know about it. The main ingredient in these supplements is L-Arginine, an amino acid said to enhance blood flow which to bodybuilders means increased 'pump'. By law supplement companies must print on the labels a warning, if required, stating that people under a certain age should avoid this product.
However the problem with this is that teenagers develop at different speeds and times to one another. A rough guideline would be that under the age of 14-15, avoid all supplements except protein powders and multivitamins. The most obvious solution to this problem would be to ask a doctor or nutritionist to analyze your situation and provide you with recommendations on particular supplements. Unfortunately some doctors do not understand the mindset of athletes and bodybuilders who are looking for that edge.
Hopefully this article really helped someone to choose which supplements to use and which to avoid. There is no supplement, and there will never be a supplement, that can make up for a lousy diet. If you want to learn how to eat right, I suggest Berardi's Seven Habits as a starting point. Whether "poor training" stems from a bad work ethic, lack of planning, or other factors, the bottom lines remains the same: A quality supplementation regimen can help you perform your best, but it won't turn a bad training regimen into a good one.
Here's the big wake-up call: No supplement will make you huge, strong, or lean in and of itself.
Now that you have a grounded, realistic understanding of the limits of supplementation, you may wonder why you should bother supplementing at all. Even if diet and training are 90% of the total picture, aren't you willing to reach that extra 10%? Remember, while supplements can't replace good food, they can help make up for shortages of nutrients. A side benefit: When supplementation is limited to dietary enhancement rather than direct performance enhancement, teens can be more confident that their supplements are safe, legal, and healthy.
Of course, perfecting the diet is perhaps the best long term performance enhancement plan there is (next to good training, of course). Always read the labels carefully to make sure you are getting the nutrients you want and, more importantly, nothing that you don't want.
The power of fish oil comes from Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In order to help compensate for this deficiency of dietary Omega-3s, fish oil is highly recommended.
It is certainly possible to fulfill all of your protein needs with whole food sources like meat and eggs. As a side benefit, quality whey protein powders are digested quickly, making them ideal to ingest after a workout.
It should be noted that some people have a hard time digesting whey protein concentrate-based powders because of the lactose (milk sugar) content. Alternatively, people don't tolerate lactose very well can take lactase, a digestive enzyme that will allow them to digest the lactose in whey protein concentrate powders.
Even with a multivitamin and a good diet, athletes engaged in rigorous training (including teens) may need additional vitamins and minerals. Finally, athletes need to be mindful of placing excessive oxidative stress on their bodies, which increases with exercise. There you have it: A few inexpensive and safe supplements that will enhance your life and your ability to perform in athletic endeavors.
While an occasional caffeinated drink is okay (no sugar!), it is easy to develop a dependency on caffeine or other stimulants. Check the labels: If it says not to use if you are under 21, don't use it if you are under 21. Make sure you know who conducted the study (it could have been financed by the supplement company!).
Do not rely on hearsay, salespeople, or advertisements when deciding whether or not to take a supplement. Most teens do not know what they should take, or some might be unsure if the product is meant for teenagers. Along with choosing it for a high quality protein, it is often used as an added protein source for those that cannot get all of their protein from food.
Along with that you can safely pack it in an empty water bottle when you go out somewhere, and when the time for that meal comes, you can fill the water bottle up with water and have an instant 25-50 grams of protein on the spot! You can also mix the powder into your favorite pancake mix, and that way you will have a high carb, high protein desert, yum!
I've also had people ask me if they took creatine, would they need to take protein as they think that it all does the same thing. I don't care what sport you play, every teenager should take at least a multivitamin in order to support growth. Amino acids are what makes a protein complete or incomplete and how well the body processes it and absorbs it.
Casein protein is another form of protein similar to whey when it comes to how convenient and easy is to use. Casein is a slow digestion protein which on the other hand helps when you use it as a meal. In order to get big and strong you need to eat big and strong, but sometimes it is hard to get all the necessary meals in.
One serving ca provide enough calories and nutrients to replace a healthy meal, and that's convenient especially if you are traveling, at work or at school.
I suggest buying a box and keeping it close by in event of where you can't really pull out a Tupperware container full with rice, beans and tuna. At this age, the testosterone levels are peaking, which means that if a teen focuses on the diet and all the nutrients needed, they can create the best environment for growth. Usually you will see the back of the product along the line of "Not intended for persons under age of 18". I believe that the general guideline should be that after 16 creatine, aminos and stuff like that should be okay to take.
The general idea is to educate teens about what they have already and that they don't need to worry about anything else, but instead focus on good nutrition and all the macro and micro nutrients! The teenage years are a very common time in a person's life when they begin to strive for an outstanding physique.
Either reason being a good one, because in addition to helping you succeed in your goal you will also be making yourself a healthier person which in turn will lead to a happier life. In order to most efficiently and quickly reach these goals of building muscle, losing fat, or somewhere in between, supplements are almost essential.
When exerting the body with strenuous resistance training or weight lifting, adequate protein consumption is essential to rebuild the muscles in a bigger and stronger state. Without adequate supplementation it is hard to reach the required amount of protein that is needed by the body. Creatine is one of most popular bodybuilding and athletic enhancement supplements for one simple reason: IT WORKS. More ATP is then able to be regenerated in the mitochondria of the muscle cells, essentially allowing you to perform a couple extra reps each set.

This is why casein is considered to be a bedtime protein; because it takes a long time to digest meaning that it will help keep the body in a positive nitrogenous balance for a longer period time.
It can also effectively be used to suppress appetite for a good amount of time because of that lengthened time that it stays in the digestive tract.
Nitric oxide or NO products help create that "pump" feeling that really leads you to some of your most successful workouts. Arginine is an amino acid that is typically known to help promote strong and quick muscle contraction, so you can see how supplementing this amino acid could help you in your bodybuilding conquests. Personally, after I started taking MRI's NO2 Platinum, my productivity in the gym went through the roof. Meal replacements are an excellent way to get adequate protein and an otherwise well rounded nutritious meal for people who seem to be more often than not on the run. When you've got things that you need to accomplish for the day, what could be better than pulling out a pouch of nutritionally exceptional food to curb that hunger? Now, weight gainers are the perfect solution for those of you who just can't seem to put on muscle. On the other hand, if you're not working out very hard at all, perhaps a simple whey protein is more up your alley. Protein Supplements for Bodybuilding - Why Are Protein Supplements Useful for Achieving Your Bodybuilding Goals?Because of hectic schedules it is impossible to eat the five to six perfectly balanced daily meals required for achieving your bodybuilding goals.
This article is aimed at helping to provide knowledge for teens looking to add supplements to their exercise and diet regimen.
There are those for weight loss, muscle gain, immune system health, relaxation and for just about any other problem, desire or goal that an individual wishes to fix with a supplement. However for those without this knowledge it is almost certain that they will either purchase a supplement that is not suited for them, that does little to help them, rips them off financially and may possibly even be doing them bodily harm. It is also important to note that the supplements used by teens don't have to only be beneficial for goals like muscle gain and weight loss.
And with improved overall health, the aesthetic goals will become that much more achievable. Add the intense weight training and often times, sport specific activities and your protein requirement is much higher than that of a sedentary adult.
Carbs and fats can often be manipulated whether trying to lose or gain weight, yet protein always stays high. There are a few different forms of casein however in reality it doesn't matter which form you buy. Accompany that with the increase in processed foods and the reduction of nutrients in the soil that the vegetables grow in and you can often find that as a teen, you may be low on some nutrients.
They are found in many natural food sources however there are also countless supplements that are now being produced. The optional time to take them would be directly after a workout as intense training produces free radicals.
Teenagers are often only given 5-10 minutes in between classes and trying to consume a solid food meal in this time, whilst running to your next class is not easy.
A word of warning: if you gain weight easily, avoid these types of shakes as they will result in fat gain. However fish (among other foods) contains Omega 3 and the majority of people don't consume enough fish (except for those of us who live off canned tuna). It has been proven time and time again to provide benefits to anaerobic fitness, strength and power. However the consensus seems to be that you will only experience kidney troubles when using creatine if you are predisposed to these issues or you use excessive amounts.
It sounds like a hassle but it really is the best option to ensure you are not predisposed to kidney problems. Usually if you already eat a lot of red meat (high in creatine) you won't respond too well to supplemental creatine. There bodies already produce an ideal amount of testosterone as well as growth hormone, ideal for muscle growth and fat loss. The supplement companies label them as supplements yet they are actually steroids that are yet to be banned (in some cases they have been banned yet supplement companies continue to push them). There have been cases in older adults who receive benefits like increased energy and libido however for teens there is no solid evidence to encourage using these kinds of supplements. The reason being that they almost always include large amounts of sugar, taste bad and are expensive.
While the jury is still out on how well these supplements work many have claimed to see results. For example, one teen may be close to their full height by 15 while the other may still have a whole foot to grow. Or simply provided someone with a few pieces of information they didn't possess prior to reading this article. There are a few critically important realities to consider when it comes to supplementation. Therefore, isn't it logical that one of the primary goals of supplementation should be to make up for dietary deficiencies and shortcomings? In addition, the nutrient requirements of hard-training athletes often make it difficult to for them to get enough of certain vitamins and minerals. I say "Quality Multivitamin" because many of the popular multivitamins sold in supermarkets often supply insufficient amounts of nutrients and are full of "filler" materials. For example, your doctor may advise you that your iron levels are high enough and that you should find an iron-free multivitamin.
Research has shown fish oil supplementation to be beneficial to heart health already in a normal range, body composition, joint health, and even mood, and that's just the tip of the iceberg! Most Americans simply do not get enough of these substances from their regular diets, since we do not eat much fish, and other sources of DHA (such as grass fed meat) can be expensive or difficult to come by. However, for many people, especially teens on the go, this is an impractical approach at best. Other protein powders (like casein) are digested more slowly, making them better for use at other times of the day. Most of these people can still use whey protein without digestive issues-they just need to find a whey protein isolate or predominantly isolate based powder.
Finally, one could combine the two methods and use a protein powder like ON 100% Whey Gold Standard, which contains a large proportion of whey protein isolate and contains digestive enzymes. Sick teens cannot go to school or compete in athletics, so it is essential to avoid sickness. Vitamins A, C, and E are all antioxidants, which means that they prevent oxidative damage (Christianson).
In addition, taking too much of certain antioxidants at any given time actually makes they become pro-oxidants themselves!
However, even with the most benign supplement, you should talk to your doctor before taking anything. Stay FAR away from anything illegal or banned by a sporting organization you might be involved with. Your most expensive investment should usually be a big 5lb container of whey protein, which shouldn't cost more than about $50. Dependencies are certainly something to be avoided, so if you are going to consume caffeine at all, do so with caution. First and foremost, talk to your doctor or another health professional (no, salesmen DO NOT count) and get clearance from them. Most of the time you will find that even if a supplement is safe, it has yet to be proven to work.
Instead, rely on the opinions of medical and nutritional professionals, the actual labeling on the product, and your own research.
There are tons of supplements on the market with numerous claims and sometimes it can get very hard to choose the right supplement for teenagers.
Anyone who calls themselves a bodybuilder has at least one jug of whey protein in their supplement cabinet. What that means is that when your muscle performs a short and intense anaerobic movement for 10-30 seconds (lifting weights), your body relies on ATP for energy.
If you take BCAA's you are making sure that the body gets all of the amino acids that it needs. Sometimes not all meal demands could be met, and that could lead to a lack of amino acids such as glutamine, so a supplement is the way to go. I strongly suggest that you invest in a weight gainer for those times that you just can't eat your meal.
Nitric oxide controls the circulation of blood and the rate of which nutrients are being carried. It is a great pre-workout supplement that keeps you pumped up all day, even when you are done lifting!
If a teen decides to buy a product from the internet or a supplement store, then they should research it first. If you see anything like that, I strongly suggest that you refrain from using that supplement. If a teenager is given the chance to educate themselves on how the body works, the immune system and the endocrine system and how it all ties together, then they will realize that they simply don't need any of that stuff at this age. So this leads us to the subject of this week's article; what are the best supplements to help a teenager achieve their goals in terms of beginning a bodybuilding lifestyle or taking your physique to the next level.
More specifically, it is hard to get the protein absorbed by your body quickly immediately after a workout.
It is soluble in water and thus can be very easily mixed with water for a smooth and clumpless shake.
How can one expect to put on the maximum amount of muscle and burn the most amount of fat if the body isn't even functioning to its potential? This is why I suggest to everyone with a gym membership to invest in a high quality multivitamin such as Universal Animal Pak or AST Multi Pro 32X. Creatine floods the muscles with water, bringing precious nutrients with it in addition to supplying phosphates for much more efficient ATP (Energy) production. I suggest Optimum Nutrition's 100% Casein Chocolate Supreme, it's my personal favorite midnight snack. I felt like doing extra sets, and always wanted and still want to do just that one extra rep because the burn feels so good.
People always ask, "Won't I get fat?" And my answer is, if you're training hard and breaking down all of those muscle fibers, you'll put on much more muscle than fat from a weight gainer.

I'd only suggest weight gainers to ectomorphs that are serious about training and want to put on some substantial amounts of muscle.
BV is a value that measures how well the body can absorb and utilize a protein based on nitrogen retention. Whey ProteinsWhey protein is a great protein source for the following reasons shown in a growing number of studies:It improves sports performance because it reduces stress and lowers cortisol levels (hormone that destroys muscle).
While you should already be consuming adequate protein from your diet, protein powders help greatly to ensure you reach that daily protein intake. Having protein in a liquid form allows for faster digestion, meaning you put a halt to the muscle breakdown occurring post workout, as well as sparking the recovery (and growth process). Keep in mind that the more refined and therefore more pure the whey is, the more it will cost. The reason casein is used at night is it is a slow digesting protein, meaning you won't receive all the aminos at once, allowing for a gradual release.
As a teenager, ensuring you consume an adequate amount of vitamins and minerals will allow the body's many functions to run smoothly, including muscle growth and fat loss. This damage can result in disease, immune strength decrease and other negative impacts on the body.
Also, be careful not to confuse with regular protein powders as the labels often say similar things (e.g. Once you get the all clear you won't have to worry but if you do experience troubles then discontinue use immediately. However I felt it important to include this as I have seen many people label supplements as drugs and vice versa, often putting things like creatine in the same group as artificial testosterone. Steroid use will only disturb this natural occurrence and you will pay for it down the track. Teens should avoid these supplements not because of possible health risks but simply because they are a waste of money. They can be tempting for teens as they can be consumed in between classes however I would avoid them, instead use meal replacements or RTDs (Ready to Drink). The product is often made by a company you've never heard of and after a few weeks you never hear of it again. This is where it can become difficult to decide if you are old enough to use some supplements.
By this I mean if you are 16 and new to bodybuilding, don't bother trying out supplements just yet. You need to find a doctor, nutritionist, personal trainer or another professional who has a sound knowledge of today's supplements and understands what you are trying to achieve. They often have complex names however simply typing them into a search engine will provide you with some information on what they do in the body when ingested.
Supplements are not a means to an end, but they can play an important role in getting you there. NOTE: While I refer to it as a "multivitamin," this supplement should also contain a plethora of minerals. Zinc is a mineral that supports immune system health, and, like magnesium, zinc levels can be depleted with rigorous exercise (Christianson). Remember, there are no magic supplements, no matter how much the salesman wants you to believe there are.
Even though teenagers do not make the biggest amount of money, most supplement advertisements are directed towards young people. Taking the supplement is the best bet since you can get a nice serving of it any time you want. Little did I know back then, that the delicious piece of candy was actually very good for me. With added exercise and sports the stress is increased and your body needs more vitamins and minerals. So in order to get those 9 essential amino acids, one must eat a whole balanced diet of complete proteins.
So next time you are still sore from your leg workout two days ago, think about getting some glutamine and cutting that recovery time! They usually contain a good amount of protein, very good amount of carbohydrates along with vitamins and minerals. Those are fatty acids that the body cannot produce on its own and it obtains them from food.
The advantages are well to good to be overlooked and fish oil is one of the supplements that everyone should take, after all its even good for your heart.
If you are in class or on a road trip you can't stop and eat, or get the blender out and mix four scoops of a weight gainer.
It is not smart to risk anything while you are developing, so you don't want to take any chances. You don't want to take any of that stuff when your central nervous system is still developing, as that can cause problems later on in life. A teenager already has the perfect environment, it would be foolish to try to tweak with it. This is perhaps due to the need to attract and impress the opposite sex, or to succeed in a sport.
When consumed, it is rapidly absorbed by the body and broken down into its monomer amino acids then allowed to quickly flood into the muscles for optimum muscle repair and re-growth. Creatine monohydrate is what I use, for both putting on mass and also helping me keep muscle mass while cutting fat.
If you've never tried a NO supplement, I would definitely advise you to give it a shot, as it's my favorite supplement.
They are easy to prepare (if it is a protein bar then no preparation is required) and most of the formulas that are available on the market today taste good. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain. Improved immunity by increasing glutathione, which is a water soluble antioxidant found in the body.
Helps reduce overtraining (which is linked also to low levels of GSH).In addition to the above, whey proteins are highly digestible and have an even better amino acid profile than egg whites. It causes an increase in Metabolic rate (burns more calories), increases alertness and physical performance.
And because caffeine is addictive the body will become used to whatever amount you provide it.
They also often contain other groups of ingredients that may not be safe for teens, including an array of stimulants, just like fat burners. So when they come across something with such remarkable claims they are automatically tempted. However if you are 16 and have been training for 5 years then slowly start to introduce supplements to your program.
Who knows what kind of effect they will have on a teenage body that is already in a hormonal maelstrom? All of that means that whey is readily absorbed by the body and it's quality is extremely high. I prefer loading up for the first 5 days (10-20g) and then taking maintenance (5g) dose after that.
Sometimes that's hard to do, so BCAA's are something that every teenager looking for strength and muscle should invest in. During the night when you are sleeping your body continuously repairs itself and grows, so having slow digesting protein during that time is something that everyone wants! Not every one can afford to have a salmon dinner every night so fish oil is something everyone should invest in. Recently there have been new pro-hormone like products coming out and I believe that teenagers should refrain from using those. As mentioned previously, the testosterone levels are high and there is no need for test boosters or dangerous supplements. This thickening effect also happens in the stomach after consuming a casein shake, making it take a much longer amount of time for the body to digest and process the protein. One has just pure protein, the other contains protein with a large amount of carbs and fats. Once this happens you'll need to ingest more to receive the benefits you previously received.
I believe that teenagers should be responsible, they should educate themselves and learn to use supplements in the form that they were meant to be used.
Egg protein is only second to whey rating as a 100 with milk proteins being a close third rating as 91.
Whey isolates are sub-fractions of whey that are absorbed much more rapidly into the system.
Now that we have discussed BV values, let's discuss each protein source in more detail.
This is a good thing for post workout nutrition as at this time the body is in dire need of amino acids. If you don't know how something works or why it works, don't even think about putting it into your body. However, whey isolate makes a poor choice for supplementation at other parts of the day, as if the body does not have a need for all of the amino acids that are released into the bloodstream, it will use them for energy production as opposed to muscle building. Therefore, for during the day use, a product consisting mainly of whey concentrate is your best bet while for after the workout, a whey isolate product would be a better choice.2.
Egg ProteinEgg protein is a super bio-available protein second only to whey, as previously discussed. One thing that I like to do is mix some egg and whey protein for the most bio-available protein shake in the planet!3. It is separated from milk by means of ultrafiltration, without the use of chemicals, which increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth.A property of micellar casein is that it has the ability to provide a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting anti-catabolic (muscle protecting) protein.

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