SUPPLEMENTATION ANALYSIS

WHAT IS CYCLING? ¨ Cycling is the process of alternating between supplements and ingredients to maximise

results.

WHY IS CYCLING IMPORTANT? ¨ Everytime you take a drug, medication or supplement, it sends a message to your body’s

receptor sites. ¨ These receptors pick up a ‘chemical message’, which in turn tells your brain to start a

process. ¨ In terms of supplements, it could be to increase protein synthesis, increase oxygen

uptake or release extra T3 and T4 Thyroid hormones. ¨ The human body is very clever; it is not going to allow these changes to keep on

happening until you die. ¨ Therefore, over time your body reduces your receptor site’s response to the chemicals

and supplements you put into your body. ¨ After continuous exposure to a particular drug or supplement your body can become

immune to its effects (at least in that dose), resulting in no further progress or alternatively, you will need to increase the amount taken so much that it becomes harmful or too expensive.

SUPPLEMENTATION ANALYSIS

WHAT IS STACKING? ¨ Stacking is the act of combining various supplements together.

WHY STACK SUPPLEMENTS? ¨ As there are so many different physiological and nutritional factors involved in bringing

about any improvement in physique or performance, it stands to reason that combining different supplements that induce different beneficial changes will produce quicker results than making one change at a time, through the use of one supplement.

¨ Each individual supplement is designed to be highly effective, but there are always

restrictions in making the perfect supplement. ¨ Certain products are hard to mix in powder form, making them only available in capsule

form and vice versa. The taste of some ingredients make some formulae not possible.

WHAT ARE THE 4 STEPS TO CREATING AN EFFECTIVE STACK? ¨ Step 1: Determine your client’s goal. ¨ Step 2: Determine and calculate specific dietary requirements. ¨ Step 3: Determine appropriate performance nutrients. ¨ Select and combine suitable products.

The most effective stacks consider both dietary requirements and the provision of performance nutrients.

MUSCLE-BUILDING SUPPLEMENTS

CREATINE ¨ Effective Creatine use should be for periods of 6-8 weeks at a time, with a one-week

loading phase, including a subsequent tapering phase. ¨ Creatine is especially beneficial for strength, bodybuilding and power disciplines. ¨ Creatine supplementation helps the body to resynthesise more ATP. ¨ Creatine used excessively for more than a maximum of 3 months may reduce the body’s

own natural production rates of this chemical.

BRANCHED CHAIN AMINO ACIDS ¨ BCAA’s are composed of 3 Essential Amino Acids, namely Isoleucine, Leucine and

Valine. ¨ Combined together, they are the largest component of human muscle protein constructed

from the 22 amino acids available for human consumption.

ZMA ¨ ZMA is a high-potency formula for supporting lean muscle growth and enhanced physical

performance during intensive exercise.

IMMUNE SYSTEM SUPPLEMENTS

VITAMIN C ¨ Vitamin C is responsible for the synthesis of collagen, which is necessary for the

formation and maintenance of connective tissues of the body such as cartilage, tendon and bone.

¨ It also acts as a powerful antioxidant, preventing cell damage and therefore facilitating

recovery.

CRANBERRY EXTRACT ¨ Cranberries are high in antioxidants, which can reduce the free radicals caused by

regular exercise, and may even prevent some of the damage that they cause.

DMG (DI-METHYL-GLYCINE ENZYME) ¨ Research has shown that DMG improves the response of the immune system by

between 400% and 1000%. Supplementation with DMG increases the body’s production of lymphocytes.

¨ Anyone engaging in intense exercise will benefit from DMG supplementation and reduce

the risk of suppressed immune function.

ZINC ¨ Supplementation with Zinc has been shown to enhance energy levels, protein synthesis

and immune function. It has presented itself as a common deficiency in overtrained athletes.

ENDURANCE SUPPLEMENTS

MALTO-DEXTRINS ¨ Malto-Dextrins are long-chained carbohydrate molecules (often referred to as glucose

polymers). These take longer to break down compared to simple sugars (monosaccharides), and so act as a time-released energy formula.

CARNITINE ¨ Carnitine plays a large role in fat metabolism, because it forms the transport system that

moves the fatty acid molecules into the mitochondria (energy furnaces) of the cell where they are burned for fuel.

¨ Carnitine also helps with the oxidation (burning) of pyruvate and branched chain amino

acids in the energy cycle.

CO-ENZYME Q10 ¨ Co-enzyme Q10 (CoQ10) is essential for virtually all energy production. It works to help

transfer electrons in the energy cycle in the mitochondria. It is also a potent antioxidant. ¨ CoQ occurs widely in food, especially in polyunsaturated vegetable oils. The body also

makes some from the amino acid methionine.

SODIUM BICARBONATE ¨ Sodium Bicarbonate is the main buffer of acidity in blood. Sodium Bicarbonate

Supplements can be used to reduce muscle acidity and improve performance.

FAT-BURNING SUPPLEMENTS

CARNITINE ¨ Carnitine plays a large role in fat metabolism, because it forms the transport system that

moves the fatty acid molecules into the mitochondria (energy furnaces) of the cell where they are burned for fuel.

¨ Carnitine also helps with the oxidation (burning) of pyruvate and branched chain amino

acids in the energy cycle.

CONJUGATED LINOLEIC ACID (CLA) ¨ CLA is a high-potency option for supporting lean muscle growth and fat transportation

during intensive exercise.

VITAMIN B2 (RIBOFLAVIN) & VITAMIN B3 (NIACIN) ¨ Both Vitamins B2 and B3 play a large role in fat and carbohydrate metabolism via the

Krebs Cycle, which is the intermittent stage of Aerobic Glycolysis.

VITAMIN B5 (PANTOTHENIC ACID) ¨ Vitamins B5 facilitates the conversion of dietary carbohydrates into ‘useable’ energy.

L-TRYPTOPHAN ¨ Tryptophan is an essential amino acid, which acts as a highly powerful fat-burning

agent, but carries severe dangers associated with misuse. ¨ Tryptophan also is included as a natural tranquillising agent within milk-based drinks

when subjected to heat.

FAT-BURNING SUPPLEMENTS

L-TYROSINE ¨ Tyrosine is a non-essential amino acid. It acts as a ‘building block’ for several important

brain chemicals, all of which work to regulate mood. ¨ Tyrosine is included into the content of most energy and “buzz-drink” formulas.

GUARANA EXTRACT ¨ Early research by David Costill in the late 1970’s suggested that caffeine increased levels

of epinephrine, serving to increase the number of fat calories burned for energy. ¨ Caffeine stimulates the central nervous system, and increases the metabolic rate. Due to

its high caffeine content, Guarana is a powerful fat burning ingredient.

GREEN TEA ¨ Green Tea promotes the use of fat as a fuel, by increasing the rate at which the body

produces heat (thermogenesis), thereby increasing the resting metabolic rate.

RECOVERY SUPPLEMENTS

MALTO-DEXTRINS ¨ Malto-Dextrins are long-chained carbohydrate molecules (often referred to as glucose

polymers). These take longer to break down compared to simple sugars (monosaccharides), and so act as a time-released energy formula.

¨ Malto-Dextrins are chemically engineered from corn starch, and may contain between 8

and 20 glucose molecules per malto-dextrin molecule.

GLUTAMINE ¨ Glutamine is the most abundant non-essential amino acid in human muscle tissue and is

often depleted to ‘muscle threatening’ levels after intense training.

MEDIUM CHAIN TRIGLYCERIDES ¨ MCT’s have been shown to enhance athletic performance. They are directly metabolised

for fuel, providing not only a rapid burst of energy but having a sparing effect on stored carbohydrate, extending performance further.

HMB ¨ HMB is widely used by endurance athletes, to increase VO2 Max, whilst reducing muscle

damage following exercise, through its anti-catabolic properties.

SLOW METABOLISM SUPPLEMENTS

PHENYLALANINE ¨ Phenylalanine is an Essential Amino Acid, which increases the Norepinephrine

production rates that, in turn accelerate Lipolysis (fat mobilisation). ¨ Phenylalanine also governs the production levels of CCK (Cholecystokinin) that is the

body’s own natural appetite suppressant.

TYROSINE & CAFFEINE ¨ Tyrosine acts as an Excitory Neurotransmitter Stimulant on both the brain and central

nervous system, creating a mood elevation boost. ¨ Caffeine is often incorporated with Tyrosine to create a highly effective formula for

enhancing nutrient uptake and energy levels.

GUGGUL EXTRACT ¨ Gugglesterone is an Indian herb, which has been shown to be effective in elevating

serum Thyroxine, and Triiodothyronine (T4 & T3) concentrations. This leads to an increase in circulating metabolic hormones, and thus an increase in metabolic rate.

SUPPLEMENTS FOR HEALTH PROBLEMS

CONDITION / AILMENT

SUPPLEMENT / DOSAGE

Acne

Vitamin A: 10,000 iu (except in pregnancy),

Zinc: 15 mg

Anaemia

In addition to iron prescribed by doctor, vitamin C: 100

mg with each meal, zinc: 10 mg, copper: 1 mg.

Anxiety

And Panic Attacks

Vitamin B complex: 50 mg,

Magnesium: 200 mg.

Arthritis

Evening primrose oil: 500 mg, Fish oil: 500 mg, boron: 3 mg

Chronic Fatigue

Pantothenic acid: 500 mg, carnitine: 250 mg, vitamin B

complex: 50 mg

Constipation

Magnesium: 200 mg, fibre supplement

Dandruff, Dry Skin

Or Eczema

Zinc: 15 mg, evening primrose oil: 500 mg,

Fish oil: 500 mg

Insomnia

Magnesium: 200 mg, Zinc: 15 mg.

Osteoporosis

Magnesium: 200 mg, boron: 3 mg,

Vitamin D: 200 iu.

Poor Vision In Dim Light

Vitamin A: 7,500 iu (except in pregnancy),

Zinc: 15 mg

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