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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.

Fiber:
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.

Glucosamine:
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.

Glucomannan:
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.

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

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

Colostrum:
improved imunesystem.
150mg 2x per day.

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

Echinea:
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.


Creatine Monohydrate:
Increased strength, volume, faster recovery and increased body weight.
2-20g per day. Taken every day.

Creatine Citrate:
Increased strength, faster recovery, increased endurance (does not bind the water such as creatine monohydrate)
7.5-15g per day. Can be used only on training days, when taken 1 hour before exercise.

Creatine Malate:
Increased strength, faster recovery, significant increase in endurance (does not bind water so as monohydrate)
8-16g per day. Can be used only on training days, when taken 1 hour before exercise.

Di-creatine malate / citrate:
Increased strength, faster recovery, increased stamina, increased muscle volume and pump in the muscle (not water binds as monohydrate).
8-16g per day. can be used only on training days, when taken 1 hour before exercise.

Tricreatin malate / citrate:
Increased strength, faster recovery, increased stamina, increased muscle volume and pump (does not bind water so as monohydrate).
8-16g per day. Can be used only on training days, when taken 1 hour before exercise.

Creatine-pyruvate:
Increased strength, endurance, faster recoveryl, increased metabolisme and increased consumption of fatty acids as energy (reducing fat).
5-20g per day, should be taken about 1 hour before exercise.

Kre-Alkalyn:
Increased strength, increased volume, faster recovery, increased pump in muscle. 1g Kre-Alkalyn is equivalent to about 10g of creatine monohydrate and gives about the same effect, without the bloating. 

Creatine ethyl ester:
Increased strength, volume, pump, faster recovery.
2-6g per day, shoud be used only on training days, take 1 hour before exercise.

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.

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

K-R-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.

L-glutamine:
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.

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

Carbogen:
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.

L-Alanine:
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)

Ipriflavone:
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.

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

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

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

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

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

Chrysin:
Anti-estrogen.
1-3g per day.

L-arginine:
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.

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


Supplements for weight loss, energy, endurance

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

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

L-Carnitine:
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.

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

Chromium:
Helps glucose metabolism.
100-400mg per day.

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

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

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

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

Co enzyme Q10:
Antioxidant.
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.




BSN True Mass

TRUEMASS is a macronutrient-heavy lean mass gainer tailored specifically towards people looking for the additional caloric support necessary to maximize lean muscle mass gains, and for individuals that require a heightened level of nutrients owing to a higher metabolic rate.* TRUEMASS contains a multi-functional A.M. to P.M.

No explode
Whether it's greater size and strength that you're after or improved speed and endurance, BSN knows you're out there, day after day, pushing yourself to the edge in order to get one step closer to your goal. Whatever your endgame, you deserve a complete pre-workout igniter that can keep pace ,the extreme pre-training energy & performance igniter.

Dymatize super mass gainer
High Quality Protein, Added Glutamine, BCAA's, and Creatine. 1280 Calories. 52 g Sustained Release Protein. 252 g Carbs. Awesome value. Now with Zytrix - Advanced Digestive Enzyme Matrix. Dymatize Super Mass Gainer is a highly concentrated formula. glutamine rich protein provides you with the necessary Proprietary Amino Acid Blend to help with rapid recovery and maximum growth. comprehensive blend utilizes Zytrix technology. A digestive enzyme formula that will allow you to take in maximum calories and maximum protein while avoiding digestive distress.

Weider mega mass
Weider Mega Mass 4000 is a true giant among Gainers! You can depend on Weider Mega Mass 4000 to help you to pack on pounds like never before. That's because it was developed by the same team of body-building nutrition specialists that brought you the world's number one weight gainer Mega Mass 2000 has a ton of protein - the kind of calories that really count-plus the new improved formula to help you gain the lean muscle mass you want.

Muscletech weight gainer
Better than regular whey protein – enhanced with a proven compound shown to build even more lean muscle and strength , High protein, low fat – 20g of premium protein, 1g of fat, 0g trans fat and 0g aspartame per scoop , delivers the complete spectrum of amino acids, including BCAAs, glutamine and more!


On Platinum Hydro whey
Platinum Hydrowhey is the fastest, purest, most advanced whey protein Optimum's developed.Hydrolyzing breaks larger proteins down into smaller pieces that are able to get into your system rapidly, enabling your muscles to start rebuilding quickly. there's no excess fat, cholesterol, or lactose to slow down your progress.

Gaspari Nutrition SizeOn Maximum Performance (creatine)
Hybrid Intra-Workout Whey Hydrolysate Creatine Formula with Outlast® Carbohydrate Matrix.
SizeOn has now evolved into the Ultimate Hybrid Intra-Workout Whey Hydrolysate Creatine Formula. SizeOn now uses a high quality whey hydrosylate that contains over 50% di and tripeptides as well as a large array of anabolic promoting ingredients such as a high dose of L-LEUCINE (5 grams) to allow for increases in athletic performance, skeletal muscle recovery, explosiveness and most notably, increases in muscle size.* 

Muscletech celltech
Creatine may help promote strength, power, recovery time and support lean muscle mass.* However, as good as creatine is on its own, studies suggest that it can be made to work even better. After extensive development, Team MuscleTech researchers engineered Cell-Tech Hardcore Pro Series - an advanced musclebuilding creatine formula with powerful core ingredients suggested to help build muscle faster than creatine alone.

Muscletech nitrotech
Nitro-Tech Hardcore has the following benefits:
Maximizes muscle growth and nitrogen retention ,Helps maintain normal blood sugar and insulin levels , Supports NO production and increases blood flow , Nanomolecular Hyperdispersion Technology for rapid protein delivery. 

Mass tech (weight gainer)
Mass tech engineered with a unique formula drives important mass building nutrients into your muscles , including a mega dose of the most scientifically validated form of creatine available.this forces an onslaught of granite like mass gains unlike any other weight gain supplements in existence.in addition the protein component supplies the 14gms of BCAAs per serving.


Dymatize Super Amino 4800
Building Blocks of Muscle!
Important For New Muscle Growth!
Dymatize Super Amino 4800 is a high quality, high-efficiency
protein source made form the finese proprietary blend of Whey
Protein Isolate, Whey Protein Concentrate, and Free Form Amino Acids.This custom blend is an excellend source of essential and non-essential amino acids including the valuable Branched Chain Amino Acids (BCAA).

Syntha-6(5LBS)
Lean Muscle!
An Ultra-Premium Sustained Release Protein Powder!
Highlights:
1. Doesn't leave you feeling bloated or stuffed, great for several-times-daily use
2. Multi-Functional A.M - P.M. Protein Blend: ultra-premium quality proteins + 
digestive enzymes
3. Packed with BCAAs (fornitrogen balance), Glutamine Peptides (recovery,
immune system), MCTs ( fast energy)
Universal gainer
Whey Protein Matrix Loaded With Carbs To Guarantee Maximum Gains!
Real Gains is an extremely powerful mass-cultivating support formula that was 
created with you, a hardcore active and athletic individual, in mind.
More calories from protein and complex carbohydrates, and less from sugar!

Serious mass gainer
High Quality Gainer with 50g of Protein with No Sugar Added!
With Optimum Nutrition Serious Mass, you've got nothing
to lose and lots to gain

Muscle Juice Revolution 2600
Healthy Gainer with 71% Less Sugar, Omega 3 & MCTs!

CellMass
Cellular Infusing Matrix!
Size, Hardness, And Strength Have A New Name...


Superior Amino 2222 (320 TABLETS) ON
Acids Are Essential To Support Lean Muscle Growth And Overall Health!
5 grams of BCAAs per serving with micronized amino acids for faster utilization.
It’s a superior blend of muscle-building aminos!!
Amino Acids Are Essential To Support Lean Muscle Growth And Overall Health!





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