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Concentrates have typically a low (but still significant) level of fat and cholesterol but, in general, compared to the other forms of whey protein, have higher levels of bioactive compounds, and carbohydrates in the form of lactose — they are 29%–89% protein by weight.

Isolates are processed to remove the fat, and lactose, but are usually lower in bioactivated compounds as well — they are 90%+ protein by weight. Like whey protein concentrates, whey protein isolates are mild to slightly milky in taste.

Hydrolysates are whey proteins that are predigested and partially hydrolyzed for the purpose of easier metabolizing, but their cost is generally higher.Highly hydrolysed whey may be less allergenic than other forms of whey.

Some aspiring body builders are what is often termed 'hard gainers' namely they have a physical type that doesn't add muscular weight easily. For these sorts of people in order to add weight they need an edge. Many athletes in sports that require a combination of muscular bulk and cardio vascular fitness,

weight gain supplements are essential for retaining their muscle mass. And of course serious body builders are always looking for anything that helps add mass and a meal based approach on its own will not deliver the kilojoule intake required.

top weight gain supplements have been specially formulated to combine first class proteins and other essential nutrients to maximize the body's ability to add weight in conjunction with a balanced diet and exercise routine.

Pre-workout supplements are a newer kind of formula that was originally created to help bodybuilders plow past muscle building plateaus and to help with low-energy slumps due to the daily grind of workout wear-n-tear. The formula’s for the most part are comprised of L-Arginine, Beta Alainine, and Caffeine based stimulants that when combined correctly, can push the athlete past their normal rep. range and typically pro-long the workout routine with added intensity and mental focus.

Although determining whether or not all these different PWO supplements can live up to the marketing hype associated with each product, there are some more than others that can benefit any athlete if taken properly and with proper nutrition, lots of water and strenuous exercise.

Post workout supplements are crucially important to aid in muscle growth, recovery, and provide the body with vital nutrients. 

There are hundreds of Post workout supplements currently on the market that vary in their aim and purpose which can make choosing the right one a confusing and daunting task.

Bodybuilders, athletes, and weekend warriors all follow different workout routines and supplement regimens so what supplement works for one may not be the best choice for the other. After reviewing dozens of different post workout supplements I started to realize that there were certain characteristics that make up the best.

Branched-chain amino acids are essential nutrients that the body obtains from proteins found in food, especially meat, dairy products, and legumes. They include leucine, isoleucine, and valine. “Branched-chain” refers to the chemical structure of these amino acids. People use branched-chain amino acids for medicine.

Some people use branched-chain amino acids to prevent fatigue and improve concentration.

Athletes use branched-chain amino acids to improve exercise performance and reduce protein and muscle breakdown during intense exercise.

Amino acids not only build proteins but some are critical to metabolic functions and others act as precursors to neurotransmitters – the chemicals that convey messages from one nerve to another.


Amino acids also act as cofactors to vitamins and minerals – not for absorption but to allow them to perform their duties correctly once they have been assimilated in you.

Fat burners are blends of herbs and stimulants that slightly increase your body temperature, which can help you to burn more calories during exercise.


Some fat burners simply burn calories as heat. Others also claim to stimulate the release of adrenaline, increase your metabolic rate or act as appetite suppressants.

Testosterone booster supplements are natural products that may help in increasing testosterone levels. There are two main type of testosterone boosters, Tribulus and ZMA.

Tribulus: Tribulus Terrestris is a vine plant that grows in moderate and tropical climates in the United States, Mexico, Eastern Europe, India and China. Tribulus Terrestris contains steroidal saponins, alkaloids, and flavanoids, and its protodioscins content is believed to be responsible for its effects on hormone, libido and body composition.

ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. Hard training athletes typically deplete the body from these essential minerals.

Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%!

Food Supplements for the daily health:  contains a list of different "ingredients", what they do, and the recommended dose of each.

Protein Powder:

Provides essential amino acids and has other health benefits
Used from 20-300g per day depending on body weight.

Essential fatty acids (DHA & EPA):
Provides essential fatty acids for those on low fat diet.
5-30g per day divided in several doses.

Better overall health, gastro-intestinal control, better cholesterol levels, better imunesystem.
Used 10-30g per day from food and supplements.

Flaxseed Oil:
Better health, excellent source of important Omega 3 fatty acids.
2 tablespoons per day or more if desired.

Gamma linolic acid (GLA):
Good for skin and hair, reduces joint pain.
400-600 mg per day.

Effectively reduces joint pain, helps with repairing tissue damage.
500-3000mg per day.

Fructo-Oligosaccharider (FOS):
Soluble fiber, better imunesystem, lower LDL cholesterol levels, lower blood sugar level.
5-20 grams per day.

Soluble fiber, lower LDL cholesterol levels, lower blood sugar, pure fiber from Konjac root.
3-9g per day.

Green tea extract:
Antioxidant, increases the body's metabolism.
500-1500mg per day.

Saw palmetto:
Prevents prostate problems, anti-dihydrotestosterone (DHT).
200-500mg per day.

Promotes bone growth and healthy skin.
500-1500mg per day.

Methylsulfonylmethane (MSM):
Improved tissue repair, reduces joint pains.
500-1000mg per day.

improved imunesystem.
150mg 2x per day.

For better joint health, is a chemical pre-reactor.
1.5 to 3 mg per day.

Better imunesystem, good effect against colds and sore in the mouth and throat.
500-1000mg per day.

N-acetylcysteine (NAC):
Antioxidant, better utilization of imunsytemet.
1000-1500mg per day.

7keto DHEA discorea wild yam:
Better imunsytem, increases body heat, good for older men and women in menopause.
50-100mg per day.

Supplements for increased muscle volume, strength, improved recovery, etc.

Branched-chain amino acids (BCAAs):
Prevents muscle breakdown, increase muscle growth, faster recovery, increased endurance.
5-25g per day.

Alpha Lipoic Acid (ALA):
Both water and fat soluble antioxidant, improved insulin sensitivity, increased endurance, increased fat burning. increased glycogen storage, increased uptake of creatine
50-100mg per day as antioxidant.
200-3000mg per day or 100mg per 10-11g of ingested carbohydrate for glucose transport.

The same effects ALA, but contains only the active section of ALA. 100mg R-ALA is equivalent to approximately 300mg ALA.

Pothasium R-ala has the same effects as R-ala and ALA but in a more stable form. ALA reacts easily with air and is destroyed rapidly, and R-ALA is sensitive to light/heat. K-R-ALA is resistant to these factors.
250-1500mg per day. 250mg K-R-ALA equals to about 100mg R-ALA, but it appears that K-R-ALA is more effective than R-ALA.

Acetyl-Carnitine (ALC):
Prevents reduction of testosterone, increased mental focus, improved learning ability, reducing innflamasjon, reduction of triglycerides and cholesterol in the blood, reducing stress and depression.
2-3g per day. Half-Life of ALC is about 6.5 hours

ZMA (zinc, magnesium and vitb6):
Maintain the level of testosterone in the body and IGF1 levels, improve strength, sleep, and recovery.
2-4 capsules just before bedtime (avoid touching the food / supplements containing calcium).

B-hydroxy-Bmethylburate (HMB):
Increases fat-free body mass, prevents muscle breakdown.
3-6g per day, divided into 2 or more servings per day.

prevents muscle breakdown, improved imunesystem, increased muscle volume. Have proved well in low cal. diets.
5-25g per day.

L-glutamine peptide:
Prevents muscle breakdown, improved imunesystem, increased muscle volume, better uptake than L-glutamine. Have proved well in low cal. diets.
5-15g per day.

Insulin-like activator, increases cell volume, anticatbolic (prevents muscle breakdown), antioxidant / protects muscle cells.
1-3g per day.

Increases the absorption of carbohydrates, increases the glucose level in blood.
50-250mg together with carbs. Can be taken multiple times during the day
(Before and after exercise is most important).

Aminogen (R):
Increases the speed of protein absorption, 20% more amino acids into the blood.
250 mg together with proteins. Can be taken multiple times during the day
(Morning and immediately after exercise is most important).

Phosphatidylserine (PS):
Decreases chortisol level in the body.
800mg per day. 100-400mg for mental activities.

Argentina Nine ketoisocaproate (AKIC):
Prevents muscle breakdown, helps in brain activity, increased recovery.
4-6g per day.

Alpha-ketoglutarate (AKG):
Prevents muscle breakdown, improves exercise tolerance, improve oxygen delivery.
3-4g per day.

Helps glucose production, prevents muscle breakdown.
1-3g per day.

Ornithine-alpha-ketoglutarate (OKG):
Prevents muscle breakdown, helps in hormone production.
6-8g per day.

Conjugated Linolic Acid (CLA):
Increases fat-free muscle mass, decreases body fat.
2-4g per day.

DHEA, 7keto discorea wildyam:
Increases sex drive, increases testosterone levels in adults above 50 years.
25-100mg per day.

Ecdysterone (syntrabol and more):
Increases nitrogen balance in the body.
5mg per kg body weight divided into several times per day.
Important to increase the intake of protein as well (min. 3g per kg of body weight per day)

Build stronger bones, synthetic isoflavone.
600mg per day.

Ketoisocaproic (KIC):
Prevents muscle breakdown.
4-6g per day.

Tribulus Terrestris:
Increases testosterone levels.
1500-3000mg per day.

Improved recovery, better performance, balances blood sugar.
2.5-10g per day.

Precursor of creatine, increases the body's own creatine production.
3-5g per day.

Prevents muscle breakdown, helps the body's production of growth hormone.
5-10g per day.

Maintaining plasma volume in the blood
25-100g per day in doses of 5-25g each

Increased endurance, increases fat-free body mass.
500-1000mg per day.

1-3g per day.

Increased production of growth hormone, better imunesystem.
5-20g per day.

Medium Chain Triglycerides (MCT):
Calorie rich supplement, source of energy.
8-20g per day.

Necessary for normal muscle contraction, burns fat. Helps nerve and membrane function.
500-1000mg per day.

Supplements for weight loss, energy, endurance

Helps increasing metabolism, increased aerobic endurance.
100-600mg per day.

Reduces body fat, increases energy production.
6-12g per day.

Helps increasingmetabolism, increased aerobic endurance.
2-4g per day.

Acetyl l Carnitine:
Prevents the reduction of testosterone, increased mental focus, improved learning ability, reducing innflamasjon, reduction of triglycerides and cholesterol in the blood, reducing stress and depression.
2-3g per day. Half-life of ALC is about 6.5 hours.

Hydroxycitic Acid (HCA):
Prevent the conversion of carbohydrates into fat, reduces appetite.
500-750mg 30 minutes before a meal.

Taken as supplements in diet helps the body to burn its own fat
2-4g per day

Helps glucose metabolism.
100-400mg per day.

Adaptogen, increase endurance, improved recovery.
100-500mg per day.

Increases mental activity, increase exercise performance.
5mg per day. Take in the morning,  30 minutes before breakfast.

Binds fat, blocking fat uptake in the body.
250-500mg before meals.

Malic acid:
Improved endurance.
200-400mg per day.

Co enzyme Q10:
100-400mg per day.

Supplements for better sleep / mood

Johan herb:
Better mood, reduces depression.
750-1000mg per day.

Ginkgo Biloba:
Better concentration, bringing more oxygen to the brain.
80-100mg per day.

ZMA (zinc, magnesium, vitB6):
Better sleep, increased testosterone levels.
2-4 capsules just before bedtime.

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