Fat Loss Supplements,
Now I think you know before I even start that this is probably the biggest section of the Supplement Industry, There are so many companies out there claiming to have the best most effective fat burning supplements ranging from capsules to creams to sprays there are so many different options out there but which ones actually work? It can be a nightmare trying to find a Fat loss supplement; because there is so much choice and I am working on something to try and help my customers get the best advice and the right products for them when it comes to fat loss. You may have already noticed our Body type analyzer on our site that helps you narrow down supplements to your body type, I am working on making it a little better at the moment and We will be categorizing supplements by suitable body types as time goes on, this is a very difficult task and so will take us some time but I promise you it will be worth it in the end as it will help you guys save money and get the right supplements. I’ve also had some reports that the quiz isn’t quite as accurate as I’d hoped so I’m working on changes to that as well which should fix any issues, so keep an eye on things as there is a lot going on here for you guys, I hope you appreciate it and hope you find it all really useful.
Back to the fat loss supplements, We sell a huge range of fat burners, appetite suppressors, water weight expellers, carb blockers and stimulant based weight loss supplements and I will try and cut them down for you as best I can using this article.
Her are our favourites and some of our other popular fat loss supplements;
Biotest Hot Rox Extreme 110 Capsules - Now I personally swear by these bad boys, I’ve tried a few different fat burners and I didn’t get on too well with them some gave me good results but made me feel terrible while I was taking them and some didn’t change the way I felt at all but then didn’t deliver anything either. I used Hot Rox Extreme for a while and was getting great results from it and there was a supply issue so I switched to Nutrex Lipo 6 X because it had been advertised quite a lot online and the results looked very impressive.........I tried them took them as it said on the label and after a month it had made no difference to me at all and they just didn’t make me feel any different than when I wasn’t taking them where as my Hot Rox raised my body temperature, churned my stomach a little and made me feel dizzy after hard cardio but it was all worth it!
Muscletech Hydroxycut Hardcore - Now these were exactly what they said on the container, these were really hardcore and I couldn’t handle the stomach upset I seemed to get from them. They really did work on a scale of 1 to 10 of fat burning where Hot Rox score an 8 these are a 10 however they do make you feel terrible. The crazy thing about fat loss supplements is that the worse they make you feel the better they seem to work. You kind of have to weigh up what you want to do, if you dedicated to burning the fat and are prepared to do anything to do it, spend 3 hours a day doing cardio knocking back Hydroxycut capsules then putting up with stomach upset seems like a small price to pay to get the results you want, but only you can make this decision.
Muscle Asylum Project Arson - Now these come with great reviews all over, These are quite popular with us and I think it maybe because there are not many online stores selling Muscle Asylum Project Supplements but they are really good, they are really high quality supplements and Arson is another great product for them, I tried them didn’t go the whole course just tried them for a week and was quite surprised felt just like Hot Rox to me gave me the same sort of feeling inside made me quite hot in the same way and I was still shedding body fat at the same rate so was quite impressed.
Gaspari Mitotropin - Now this is a superb product I think you knew that as soon as you saw the name Gaspari in front of it. This product again gets great reviews it is advertised as a 30 day pre-contest fat loss system so using it as your everyday fat burning supplement probably isn’t advisable. From what I’ve been told though it works really well, and you can find quite a few success videos on YouTube showing people that have used it and recorded their changes each day for a month and it has worked for them. I will also be testing this product in the near future so sign up to our RSS feeds on both the site and the blog to be updated when the test is published and you will be able to keep track of my results with it.
Check out this video from Gaspari that explains what this product is all about;
Universal Animal Cuts - Now Universal are well known for bringing you a serious supplement for serious bodybuilders and Animal cuts is no different, I would advise Animal cuts to people that train hard regularly and I don’t advise it to women, this is purely from what I have read in reviews and what I have been told by people that have used it. I have no personal experience of it but the guys I know that use it think it’s great and it gives results, What I will tell you is the guys I know that use it are all over 240-250lbs and are ripped and I expect Animal cuts to be very similar to the rest of their products all for the more serious bodybuilders among us.
Maximuscle Thermobol - Now this oddly enough might not be our strongest fat burning supplement but it is one of our most popular and when we checked the gender of our customers it is actually the most popular supplement for women (second most popular fat loss supplement for women is Biotest Hot Rox Extreme)
BSN Thermonex and BSN Cheaters Relief - I thought id save space and do these two together, Thermonex is a great fat burning supplement and lives up to everyone’s expectations of BSN, Cheaters Relief though is the one I’m going to spend time talking about, I really like this supplement, I don’t eat a great diet, I love to pig out and eat at the local kebab shop or Chinese takeout and tend to eat junk food 3-4 days out of 7 but still manage to stay in great shape. I am about to start using cheaters relief as part of my supplement regime because it actually stops your body absorbing the fat in the food that you eat now if I had found cheaters relief over a year ago I can’t even imagine how much better my body might be looking now but we shall see how I get on with it over the next few months and I will post the results in the supplement test section as and when I get around to starting with it.
ALRI Venom Hyperdrive 3.0 - works well as a fat burner and appetite suppressor contains a few ingredients exclusive to ALRI so at least you know that no other fat loss supplement will work in the same way.
SAN Nutrition Tight Hardcore - I was recommended this supplement around 6 months ago was told it was extremely effective and is quite popular in the US so would be worthwhile offering it, I don’t know much about it but it gets a few orders so it has a reputation as a supplement that works
Other Fat loss supplements that we offer that aren’t so popular but get good reviews online;
Nutrex Lipo 6 Black
Nutrex Lipo 6 X
Nutrex Lipo 6
Boditronics Lypodryl
CNP Professional Pro Lean
LA Muscle Fat Stripper Intense
To Conclude;
There are a lot of fat burners out there and some promise great things but it is worth while doing your research and going for ones that suit your body type.
Tuesday 15 December 2009
Estrogen Blockers
Estrogen Blockers,
Our estrogen blocker section is very small mainly because most websites will just categorise their products into the testosterone booster’s categories. They aren’t wrong by doing this but I decided to separate these up and create a specific category to find these testosterone boosting supplements that actually contain ingredients that control the estrogen levels in your body as well.
The main reason for this is that if you use steroids or other extremely strong Pro-Hormone products you take away the body’s natural ability to balance hormones on its own and this can cause some serious side effects, I’m sure we have all heard about testicles shrinking, stop taking steroids and the development of more than normal breast tissue and many other horrific stories. Well these supplements could really help if you have gone to that serious stage of using steroids.
Our recommended products;
Gaspari Novadex XT - Novadex has really good reviews across the web and as I don’t know too much about the side-effects of steroids I actually went out and asked a few friends that do use steroids and a few people that I know that have stopped using them and had to get some recommendations from them about what products they used that really helped and made a difference to them, in all cases Novadex XT was mentioned.
Gaspari Halodrol - This comes recommended by a few users that say this really helped them after they stopped using steroids, it is a very powerful testosterone supplement but it helps regulate estrogen as well. Halodrol has very good reviews as a testosterone supplement and continues to impress many users.
Isatori ISA-Test GF - ISA Test is a cheaper alternative to the above and still gives great results.
To Conclude;
Gaspari Novadex XT is one of the best post-Steroid, Estrogen blocking supplements available on the market without prescription. If you have plenty of experience with what you’re doing and feel comfortable that Novadex xt will help you avoid any problems post cycle then go ahead and order what you need, Our Advice to you, if you are a steroid user and are planning to stop taking them and you need advice, Go to your GP and tell them exactly what you have been taking and get proper medical advice as to what to do next.
Our estrogen blocker section is very small mainly because most websites will just categorise their products into the testosterone booster’s categories. They aren’t wrong by doing this but I decided to separate these up and create a specific category to find these testosterone boosting supplements that actually contain ingredients that control the estrogen levels in your body as well.
The main reason for this is that if you use steroids or other extremely strong Pro-Hormone products you take away the body’s natural ability to balance hormones on its own and this can cause some serious side effects, I’m sure we have all heard about testicles shrinking, stop taking steroids and the development of more than normal breast tissue and many other horrific stories. Well these supplements could really help if you have gone to that serious stage of using steroids.
Our recommended products;
Gaspari Novadex XT - Novadex has really good reviews across the web and as I don’t know too much about the side-effects of steroids I actually went out and asked a few friends that do use steroids and a few people that I know that have stopped using them and had to get some recommendations from them about what products they used that really helped and made a difference to them, in all cases Novadex XT was mentioned.
Gaspari Halodrol - This comes recommended by a few users that say this really helped them after they stopped using steroids, it is a very powerful testosterone supplement but it helps regulate estrogen as well. Halodrol has very good reviews as a testosterone supplement and continues to impress many users.
Isatori ISA-Test GF - ISA Test is a cheaper alternative to the above and still gives great results.
To Conclude;
Gaspari Novadex XT is one of the best post-Steroid, Estrogen blocking supplements available on the market without prescription. If you have plenty of experience with what you’re doing and feel comfortable that Novadex xt will help you avoid any problems post cycle then go ahead and order what you need, Our Advice to you, if you are a steroid user and are planning to stop taking them and you need advice, Go to your GP and tell them exactly what you have been taking and get proper medical advice as to what to do next.
Carnosine Boosters
Carnosine Boosters
Well to start with Carnosine is a dipeptide of the amino acids Beta-Alanine and histidine.
So when you see supplements that say contains beta-Alanine you will know that they are designed with the same goal in mind boosting your Carnosine levels which in turn helps combat muscle fatigue.
There seem to be many explanations of what Carnosine actually does and a few newer experiments say that Carnosine can actually help your brain and your eyes, studies on rats have shown that it reduced cloudiness in the eye effectively preventing the development of cataracts.
For us what we are interested in is what it does for our muscle tissue. Carnosine effectively soaks up the hydrogen ions that are formed in our muscles from intense exercise. What this allows you to do is effectively put off fatigue by keeping a neutral PH level in your muscle for longer, this allows you to train harder and heavier for longer which in turn will help you build more muscle.
There are not many products designed specifically to enhance Carnosine production which is a shame as it is really useful and can give you huge benefits when it comes to your training.
Our 2 top products are;
AST Sports Science Beta X - I used Beta X around 9 months ago and was very impressed, It was recommended me to a guy at the gym who was absolutely ripped, I asked him about supplements what he was using etc and he said he kept things quite simple took BSN No Xplode, BSN Syntha 6 protein and AST Beta X. When I started using it I wasn’t to sure what to expect, After around a week I could honestly see results, the main noticeable effect was that my muscles were far harder all the time than when I wasn’t using it and as I was putting weight on and loosing body fat this really contributed towards my appearance, what I found was that I looked pumped even when I wasn’t working out and I believe this was all due to the hardness of my muscles pushing the blood vessels out. All in all great product and it works.
Isatori H+ Blocker - Well now this one is interesting because at the moment I am writing the supplement test for it, I am currently on Day 5 of the test and have been impressed so far, has given me results from the first dose, H blocker isn’t what makes your muscle mass increase but it does enable you to workout harder for longer which in turn causes more muscle trauma and stimulates your body into recovery and by packing your body full of protein, amino acids and vitamins you can’t help but grow more muscle. Keep track of the Supplement test that will continue for the full 30 days recommended by Isatori for maximum results. You can view the test diary here.
Well to start with Carnosine is a dipeptide of the amino acids Beta-Alanine and histidine.
So when you see supplements that say contains beta-Alanine you will know that they are designed with the same goal in mind boosting your Carnosine levels which in turn helps combat muscle fatigue.
There seem to be many explanations of what Carnosine actually does and a few newer experiments say that Carnosine can actually help your brain and your eyes, studies on rats have shown that it reduced cloudiness in the eye effectively preventing the development of cataracts.
For us what we are interested in is what it does for our muscle tissue. Carnosine effectively soaks up the hydrogen ions that are formed in our muscles from intense exercise. What this allows you to do is effectively put off fatigue by keeping a neutral PH level in your muscle for longer, this allows you to train harder and heavier for longer which in turn will help you build more muscle.
There are not many products designed specifically to enhance Carnosine production which is a shame as it is really useful and can give you huge benefits when it comes to your training.
Our 2 top products are;
AST Sports Science Beta X - I used Beta X around 9 months ago and was very impressed, It was recommended me to a guy at the gym who was absolutely ripped, I asked him about supplements what he was using etc and he said he kept things quite simple took BSN No Xplode, BSN Syntha 6 protein and AST Beta X. When I started using it I wasn’t to sure what to expect, After around a week I could honestly see results, the main noticeable effect was that my muscles were far harder all the time than when I wasn’t using it and as I was putting weight on and loosing body fat this really contributed towards my appearance, what I found was that I looked pumped even when I wasn’t working out and I believe this was all due to the hardness of my muscles pushing the blood vessels out. All in all great product and it works.
Isatori H+ Blocker - Well now this one is interesting because at the moment I am writing the supplement test for it, I am currently on Day 5 of the test and have been impressed so far, has given me results from the first dose, H blocker isn’t what makes your muscle mass increase but it does enable you to workout harder for longer which in turn causes more muscle trauma and stimulates your body into recovery and by packing your body full of protein, amino acids and vitamins you can’t help but grow more muscle. Keep track of the Supplement test that will continue for the full 30 days recommended by Isatori for maximum results. You can view the test diary here.
Carbohydrate Supplements
Carbohydrates, hated by many, understood by few........
Now where to start ….
We don’t stock that many carbohydrate only products right now, the reason for that is that we don’t sell many so we stick to just selling the best ones that are quite popular. Probably the reason why we don’t sell many is that very people understand why you would want to supplement with carbohydrates. Most people that come to us are trying to lose weight and get into shape and they usually do a bit of reading about diet, fitness, exercise and a few really interesting articles about how Carbs are Evil!
Well cut carbs out of your diet completely, eat and supplement with plenty of protein, creatine and a good multi vitamin and see how far you get, now before you take that seriously and go off and try it, you’re going to get nowhere!
Carbohydrates are an energy source, the energy source your body uses to turn protein into muscle tissue. You should read the article on Protein and take note of a few points from it, Protein can be used by your body for energy as it is easily broken down, it is actually easier to break down than fat however your body will try and avoid doing it as best it can but if it doesn’t have any other energy source available it will start to use your body protein. Think about it your muscles are made up of protein, you’ve probably been there before dieting to lose weight going to the gym working out, lifting weights not getting any bigger muscles feel sore and no matter what you do you feel run down out of energy and de-motivated because you’re not getting any gains.
By consuming carbohydrates you give your body the energy source it needs to process all the protein that you are putting into your body. So Carbohydrates are essential if you want to build muscle.
From Personal experience I get enough carbs from my everyday food and so I don’t need to supplement with them. People that could benefit from carbohydrates are very often people who don’t eat much they try and keep up a diet of say lean chicken don’t eat much fruit or veg thinking the protein from the chicken will help them build muscle but really they just slow their growth.
And then you have the other end of the scale, you find some big guys out there in excess of 200lbs that train hard and eat a lot but because they have a lot of muscle to maintain normal amounts of carbohydrates that you would get from say 3 maybe 4 meals a day just doesn’t cut it and really they need a carbohydrate supplement to help maintain their large muscle mass
Now when it comes to the carbohydrate supplements/workout nutrition (pre and post workout supps)/weight gainers out there you will notice especially with our site we keep them separate some would argue that this isn’t quite right but it fits for us because of the way we look at them and the way this blog teaches you about them. Our carbohydrates section on our web store is for slow release carbohydrate supplements designed for carb loading for Endurance athletes to give them the energy needed for the sorts of activities that they do whether it be marathons, triathlons or boxing. If you are looking for fast release carbohydrates for post workout to help your body recover from intense training then you should look at our Workout Nutrition category as these will be what you’re looking for.
PHD Waxy Vol 2kg - Good quality cheap carbohydrates, comes in a handy sack like a lot of PHD supplements which are easy to store instead of big old plastic tubs. Waxy Vol gives you kind of a best of both when it comes to carbohydrates, it’s all carbs nothing else but has a good mix of hi GI and low GI carbs which means you can get maximum recovery from intense exercise as well as great carb loading for endurance sports
Extreme Nutrition Carbs 2.5kg - Straight forward slow releasing carbohydrates perfect for carb loading for endurance sports and it’s cheap.
CNP Professional Pro Fuel - contains maltodextrin and can be used on its own to help load with carbs for endurance sports or to add it to your protein shake for added calories to assist with weight gain.
Sci-MX Rapid Recovery - Is designed really for post workout recovery it contains whey protein Isolate to help with maintaining muscle tissue, I’ve heard some people actually use it while doing endurance sports. So while running they will drink it to give them energy and protein while they are exercising as it is very fast release it can help put off muscle fatigue by providing everything you need to keep pushing and it protects your muscles from catabolism by feeding it high quality whey protein Isolate.
So to conclude..........
There are 3 main types of carbohydrate supplements, weight gainers that contain carbs, post/pre workout drinks and carbs for endurance sports.
Remember these and make sure you pick the right ones otherwise you could find yourself getting further away from your goals by taking the wrong supplements.
Now where to start ….
We don’t stock that many carbohydrate only products right now, the reason for that is that we don’t sell many so we stick to just selling the best ones that are quite popular. Probably the reason why we don’t sell many is that very people understand why you would want to supplement with carbohydrates. Most people that come to us are trying to lose weight and get into shape and they usually do a bit of reading about diet, fitness, exercise and a few really interesting articles about how Carbs are Evil!
Well cut carbs out of your diet completely, eat and supplement with plenty of protein, creatine and a good multi vitamin and see how far you get, now before you take that seriously and go off and try it, you’re going to get nowhere!
Carbohydrates are an energy source, the energy source your body uses to turn protein into muscle tissue. You should read the article on Protein and take note of a few points from it, Protein can be used by your body for energy as it is easily broken down, it is actually easier to break down than fat however your body will try and avoid doing it as best it can but if it doesn’t have any other energy source available it will start to use your body protein. Think about it your muscles are made up of protein, you’ve probably been there before dieting to lose weight going to the gym working out, lifting weights not getting any bigger muscles feel sore and no matter what you do you feel run down out of energy and de-motivated because you’re not getting any gains.
By consuming carbohydrates you give your body the energy source it needs to process all the protein that you are putting into your body. So Carbohydrates are essential if you want to build muscle.
From Personal experience I get enough carbs from my everyday food and so I don’t need to supplement with them. People that could benefit from carbohydrates are very often people who don’t eat much they try and keep up a diet of say lean chicken don’t eat much fruit or veg thinking the protein from the chicken will help them build muscle but really they just slow their growth.
And then you have the other end of the scale, you find some big guys out there in excess of 200lbs that train hard and eat a lot but because they have a lot of muscle to maintain normal amounts of carbohydrates that you would get from say 3 maybe 4 meals a day just doesn’t cut it and really they need a carbohydrate supplement to help maintain their large muscle mass
Now when it comes to the carbohydrate supplements/workout nutrition (pre and post workout supps)/weight gainers out there you will notice especially with our site we keep them separate some would argue that this isn’t quite right but it fits for us because of the way we look at them and the way this blog teaches you about them. Our carbohydrates section on our web store is for slow release carbohydrate supplements designed for carb loading for Endurance athletes to give them the energy needed for the sorts of activities that they do whether it be marathons, triathlons or boxing. If you are looking for fast release carbohydrates for post workout to help your body recover from intense training then you should look at our Workout Nutrition category as these will be what you’re looking for.
PHD Waxy Vol 2kg - Good quality cheap carbohydrates, comes in a handy sack like a lot of PHD supplements which are easy to store instead of big old plastic tubs. Waxy Vol gives you kind of a best of both when it comes to carbohydrates, it’s all carbs nothing else but has a good mix of hi GI and low GI carbs which means you can get maximum recovery from intense exercise as well as great carb loading for endurance sports
Extreme Nutrition Carbs 2.5kg - Straight forward slow releasing carbohydrates perfect for carb loading for endurance sports and it’s cheap.
CNP Professional Pro Fuel - contains maltodextrin and can be used on its own to help load with carbs for endurance sports or to add it to your protein shake for added calories to assist with weight gain.
Sci-MX Rapid Recovery - Is designed really for post workout recovery it contains whey protein Isolate to help with maintaining muscle tissue, I’ve heard some people actually use it while doing endurance sports. So while running they will drink it to give them energy and protein while they are exercising as it is very fast release it can help put off muscle fatigue by providing everything you need to keep pushing and it protects your muscles from catabolism by feeding it high quality whey protein Isolate.
So to conclude..........
There are 3 main types of carbohydrate supplements, weight gainers that contain carbs, post/pre workout drinks and carbs for endurance sports.
Remember these and make sure you pick the right ones otherwise you could find yourself getting further away from your goals by taking the wrong supplements.
Protein Supplements
This blog post is here to tell you what protein actually does to your body and why so many of us supplement with it.
You would be surprised if you search the web for "how muscle tissue grows" how many different theories there are behind it, you would have thought by now scientists would have hit the nail on the head and said this is it we have proven it, but unfortunately not.
The most widely believed theory, don’t get me wrong the others make sense but the principal behind this theory is widely believed because it makes sense. You workout hard, you damage your muscles, they ache and you rest for a day or two and they heal and a bit like scar tissue, they grow back with a little extra tissue than before.
There are many factors that affect your muscle growth vitamins, minerals, carbohydrates and all sorts but in this post we are talking about what protein does....
Your muscles are mainly protein and there's a lot of water their too. Protein that we take as supplements and in the foods that we eat are used in what we all know as our body's recovery time; this might be the 2 hours after we train and the time that we spend sleeping where our body can heal at its best because it is doing nothing else.
Watch the attached video about how skeletal muscle is made up and it will explain the breakdown of muscle tissue, once you watch this you will understand where protein comes into play and how your muscle actually grows, The key here that not a lot of people know is that we do not actually build more muscle fibres, the amount of muscle fibres in our bodies are set at birth which is why you will see that there are people with a genetic advantage over others but I won’t go into this as it’s not really important as we are interested in teaching you how to get the best out of yourself not to compare yourself to Usain bolt or Ronnie Coleman.
Now here is the real important bit, the Micro tears theory that is believed to be the reason why we increase muscle size comes in at the level of myofilaments. We are damaging these cells by resistance training, the heavier the weights we try to lift, the more we strain these fibres and the more damage is done to them. Our Body then uses all this extra protein that we force into our bodies to heal these cells and it causes the cells to get a tiny bit longer and wider than before so it can cope better with the strains that we continually keep putting them under. what you have to remember here is the amount of actual size increase is absolutely microscopical, but when you think about how many millions of myofilaments there are to a single muscle if every fibre increased by 1/100th of its original size it would make a massive difference to the overall size of your muscles.
There are other factors to your muscle growth and there are many other things needed to make your muscles grow but the thing to remember about protein is that it is just transported from your stomach into your blood travels to your muscles and is turned directly into muscle cell tissue by the complex system within your body.
Makes it quite simple when you read just that last paragraph, you need to remember that your muscles are protein and if you want to develop your muscles more, you need to have enough protein coming in so it can store more protein as muscle tissue.
Now what's good and what’s not when it comes to protein supplements??
I tend to stick to all in one supplements as a personal rule, the trouble with running a business and maintaining a website of such size and all the other stuff that goes with I don’t really have the time to train as hard as I used to or spend that much time mixing up shakes, pre workout supplements and popping 6-8 creatine capsules in the morning and 2 fat burning caps a multi vitamin and 6 testosterone boosting caps before I go to bed....I realise that for some of you this is your life though because your dedicated to the game and you’re serious about being the best you can be just as much as I'm dedicated to giving you the best quality supplements at the best prices and as much knowledge as I can so you can achieve your goals.
Currently we sell a whole range of Protein Supplements in the London Muscle Store, The most popular of which are:
Nutrisport 90+ Protein - A 5kg tub of this comes in at great value at £44.99, it’s a quality protein and comes in a decent variety of flavours and they do actually taste ok from the samples that I've tried the taste like what they say they are so you can’t really go wrong with that.
Optimum Nutrition 100% Whey - Now this is a difficult one for me, I think Optimum Nutrition have made a fantastic quality protein here it’s one of the best on the market in fact but it seems a little pricey no matter how you look at it. Buying in bulk can make it a lot cheaper a 10lb sack comes in at £72.99, If you’re serious about your bodybuilding and have a good workout and nutrition program then you will definitely get the best out of this product but I recommend if your an amateur that’s starting out you might want to try something a little cheaper because until you really get your workout and your diet dialled you might find you’ve spent a lot of money on protein and you can’t see any results in 4-5 weeks and you give up and don’t even finish the bag. As far as flavours go they are ok, I quite liked the banana flavour it tasted a little sweeter than other protein shakes which made me think hmmm I wouldn’t mind committing to 10lbs of it at a time.
Optimum Nutrition 100% Casein - now this is important, anyone ever told you that you have to be drinking 3 protein shakes a day to keep gaining size and weight, then you try it and just end up with dodgy guts, well the reason for this is that the instantly available protein like whey protein can run right through you if you take too much of it. Casein protein is a slow release protein it actually forms a gel in the stomach and is slowly digested giving you a long lasting source of protein. I’d recommend to anyone looking to training hard and probably more than 3 times a week get a casein protein as well as a whey protein and take a casein protein shake in the evening before you go to bed, this will really make a difference to your recovery because not only will you have had all the protein through the day your body will still be getting protein throughout the night even though you’re sleeping and not eating.
BSN Syntha-6 - comes in a little pricier than others at £29.69 for 1.32kg, very good protein though, comes in a huge range of flavours which cater for all taste buds and has good reviews all over the web, hasn’t used it myself but know many people that won’t use anything else so I can’t argue with that.
Now for some slightly cheaper protein supplements that do the job really well but don’t carry some of the extra premium of other brands, remember there is no such thing as a bad product these days, companies don’t spend millions of pounds making, testing and marketing bad products but what I think you will agree on is that sometimes we pay more for branded products, Think of Optimum Nutrition as your Hugo Boss winter overcoat and think of dymatize as your M&S winter overcoat........They both do the same thing and they both look the same from the outside but because it says Hugo Boss on the inside pocket its £250 more expensive. You can’t disagree the stitching is going to have a few faults on the M&S version and the liner isn’t going to be as flashy and it doesn’t come with one of them nice Hugo Boss Hangers and a zip up Hugo bag to hang it up in but hey they are both just coats.......
PHD Nutrition Pharma Whey - £34.99 for 5lbs, comes in nice flavours all taste good, chocolate mint reminds me of that pepper mint aero you can get, not my favourite but hey someone out there must like it.
Dymatize Elite Whey - £30.49 for 5lbs, now this one was one of my all time favourites not only because it was really good value for money, you get quite a few servings out of it but have you ever wanted a protein shake that was more of a fruit juice rather than a milk shake, sometimes milk shake after milk shake really starts to get boring and you feel sick of it, they are heavy and sit in your stomach making you feel bloated. Well not anymore, Dymatize offer you 2 great flavours, Orange Dreamsicle and green apple which make a real nice change to the usual Vanilla, Chocolate and banana. All in all Dymatize Elite Whey stands out as one of the best value for money and most diverse proteins we sell.
Boditronics Express Whey - £32.49 for 5lbs, again good value for money protein, flavours are good and get good reviews online.
Gaspari Nutrition MyoFusion - £35.99 for 5lbs, good protein supplement borders on being an all in one supplement as it has a few added vitamins in it to help your body develop, can work a little bit better for amateurs that aren’t supping with anything else as it has the extra vitamins/minerals that your body needs.
Reflex Instant Whey - £32.49 for 5lbs, good protein supplement and the nice thing about reflex supplements is they are quite clean, they don’t contain much else than what they say on the label. Makes them quite good to mix up with other supplements to get an all round shake. A couple of the guys that train with us often use Reflex Instant whey mixed with Casein and added L-glutamine to make their own all in one shakes.
Well now I hope that this helps you find the right protein and I hope you now understand the importance of protein in your body and the anatomy of muscle fibres.
Note: Taking in excessive amounts of protein, can lead to upset stomachs and excess protein can be stored by your body as Fat so be careful, avoid taking your 3 protein shakes a day plus meals on your off days, it may be better on your off days to just do 2 shakes 1 in the morning and 1 before bed of a decent casein protein and make sure you eat well.
You would be surprised if you search the web for "how muscle tissue grows" how many different theories there are behind it, you would have thought by now scientists would have hit the nail on the head and said this is it we have proven it, but unfortunately not.
The most widely believed theory, don’t get me wrong the others make sense but the principal behind this theory is widely believed because it makes sense. You workout hard, you damage your muscles, they ache and you rest for a day or two and they heal and a bit like scar tissue, they grow back with a little extra tissue than before.
There are many factors that affect your muscle growth vitamins, minerals, carbohydrates and all sorts but in this post we are talking about what protein does....
Your muscles are mainly protein and there's a lot of water their too. Protein that we take as supplements and in the foods that we eat are used in what we all know as our body's recovery time; this might be the 2 hours after we train and the time that we spend sleeping where our body can heal at its best because it is doing nothing else.
Watch the attached video about how skeletal muscle is made up and it will explain the breakdown of muscle tissue, once you watch this you will understand where protein comes into play and how your muscle actually grows, The key here that not a lot of people know is that we do not actually build more muscle fibres, the amount of muscle fibres in our bodies are set at birth which is why you will see that there are people with a genetic advantage over others but I won’t go into this as it’s not really important as we are interested in teaching you how to get the best out of yourself not to compare yourself to Usain bolt or Ronnie Coleman.
Now here is the real important bit, the Micro tears theory that is believed to be the reason why we increase muscle size comes in at the level of myofilaments. We are damaging these cells by resistance training, the heavier the weights we try to lift, the more we strain these fibres and the more damage is done to them. Our Body then uses all this extra protein that we force into our bodies to heal these cells and it causes the cells to get a tiny bit longer and wider than before so it can cope better with the strains that we continually keep putting them under. what you have to remember here is the amount of actual size increase is absolutely microscopical, but when you think about how many millions of myofilaments there are to a single muscle if every fibre increased by 1/100th of its original size it would make a massive difference to the overall size of your muscles.
There are other factors to your muscle growth and there are many other things needed to make your muscles grow but the thing to remember about protein is that it is just transported from your stomach into your blood travels to your muscles and is turned directly into muscle cell tissue by the complex system within your body.
Makes it quite simple when you read just that last paragraph, you need to remember that your muscles are protein and if you want to develop your muscles more, you need to have enough protein coming in so it can store more protein as muscle tissue.
Now what's good and what’s not when it comes to protein supplements??
I tend to stick to all in one supplements as a personal rule, the trouble with running a business and maintaining a website of such size and all the other stuff that goes with I don’t really have the time to train as hard as I used to or spend that much time mixing up shakes, pre workout supplements and popping 6-8 creatine capsules in the morning and 2 fat burning caps a multi vitamin and 6 testosterone boosting caps before I go to bed....I realise that for some of you this is your life though because your dedicated to the game and you’re serious about being the best you can be just as much as I'm dedicated to giving you the best quality supplements at the best prices and as much knowledge as I can so you can achieve your goals.
Currently we sell a whole range of Protein Supplements in the London Muscle Store, The most popular of which are:
Nutrisport 90+ Protein - A 5kg tub of this comes in at great value at £44.99, it’s a quality protein and comes in a decent variety of flavours and they do actually taste ok from the samples that I've tried the taste like what they say they are so you can’t really go wrong with that.
Optimum Nutrition 100% Whey - Now this is a difficult one for me, I think Optimum Nutrition have made a fantastic quality protein here it’s one of the best on the market in fact but it seems a little pricey no matter how you look at it. Buying in bulk can make it a lot cheaper a 10lb sack comes in at £72.99, If you’re serious about your bodybuilding and have a good workout and nutrition program then you will definitely get the best out of this product but I recommend if your an amateur that’s starting out you might want to try something a little cheaper because until you really get your workout and your diet dialled you might find you’ve spent a lot of money on protein and you can’t see any results in 4-5 weeks and you give up and don’t even finish the bag. As far as flavours go they are ok, I quite liked the banana flavour it tasted a little sweeter than other protein shakes which made me think hmmm I wouldn’t mind committing to 10lbs of it at a time.
Optimum Nutrition 100% Casein - now this is important, anyone ever told you that you have to be drinking 3 protein shakes a day to keep gaining size and weight, then you try it and just end up with dodgy guts, well the reason for this is that the instantly available protein like whey protein can run right through you if you take too much of it. Casein protein is a slow release protein it actually forms a gel in the stomach and is slowly digested giving you a long lasting source of protein. I’d recommend to anyone looking to training hard and probably more than 3 times a week get a casein protein as well as a whey protein and take a casein protein shake in the evening before you go to bed, this will really make a difference to your recovery because not only will you have had all the protein through the day your body will still be getting protein throughout the night even though you’re sleeping and not eating.
BSN Syntha-6 - comes in a little pricier than others at £29.69 for 1.32kg, very good protein though, comes in a huge range of flavours which cater for all taste buds and has good reviews all over the web, hasn’t used it myself but know many people that won’t use anything else so I can’t argue with that.
Now for some slightly cheaper protein supplements that do the job really well but don’t carry some of the extra premium of other brands, remember there is no such thing as a bad product these days, companies don’t spend millions of pounds making, testing and marketing bad products but what I think you will agree on is that sometimes we pay more for branded products, Think of Optimum Nutrition as your Hugo Boss winter overcoat and think of dymatize as your M&S winter overcoat........They both do the same thing and they both look the same from the outside but because it says Hugo Boss on the inside pocket its £250 more expensive. You can’t disagree the stitching is going to have a few faults on the M&S version and the liner isn’t going to be as flashy and it doesn’t come with one of them nice Hugo Boss Hangers and a zip up Hugo bag to hang it up in but hey they are both just coats.......
PHD Nutrition Pharma Whey - £34.99 for 5lbs, comes in nice flavours all taste good, chocolate mint reminds me of that pepper mint aero you can get, not my favourite but hey someone out there must like it.
Dymatize Elite Whey - £30.49 for 5lbs, now this one was one of my all time favourites not only because it was really good value for money, you get quite a few servings out of it but have you ever wanted a protein shake that was more of a fruit juice rather than a milk shake, sometimes milk shake after milk shake really starts to get boring and you feel sick of it, they are heavy and sit in your stomach making you feel bloated. Well not anymore, Dymatize offer you 2 great flavours, Orange Dreamsicle and green apple which make a real nice change to the usual Vanilla, Chocolate and banana. All in all Dymatize Elite Whey stands out as one of the best value for money and most diverse proteins we sell.
Boditronics Express Whey - £32.49 for 5lbs, again good value for money protein, flavours are good and get good reviews online.
Gaspari Nutrition MyoFusion - £35.99 for 5lbs, good protein supplement borders on being an all in one supplement as it has a few added vitamins in it to help your body develop, can work a little bit better for amateurs that aren’t supping with anything else as it has the extra vitamins/minerals that your body needs.
Reflex Instant Whey - £32.49 for 5lbs, good protein supplement and the nice thing about reflex supplements is they are quite clean, they don’t contain much else than what they say on the label. Makes them quite good to mix up with other supplements to get an all round shake. A couple of the guys that train with us often use Reflex Instant whey mixed with Casein and added L-glutamine to make their own all in one shakes.
Well now I hope that this helps you find the right protein and I hope you now understand the importance of protein in your body and the anatomy of muscle fibres.
Note: Taking in excessive amounts of protein, can lead to upset stomachs and excess protein can be stored by your body as Fat so be careful, avoid taking your 3 protein shakes a day plus meals on your off days, it may be better on your off days to just do 2 shakes 1 in the morning and 1 before bed of a decent casein protein and make sure you eat well.
Amino Acids
Amino Acids, I’m sure you have all heard that Proteins are the building blocks to bigger muscles well here is something else for you, Amino Acids are the building blocks of protein and are used by your body for a lot of things, growing hair, skin, healing, building muscle and loads of other stuff that we probably don’t even know about.
The Key Amino acids we will be talking about are what are called Branch Chain Amino Acids or BCAA's as they are referred to. Branch Chain Amino Acids are what is used for Skeletal Muscle Growth and they are formed from other amino acids in the body.
The question that probably just came to your mind reading that are well if they are formed by our bodies already then why do we need to supplement with them, surely our bodies would make enough of them if we needed more it would make more?? This to a degree is true your body is very very smart and will do its best to form more BCAAs because it knows that you are training and will try and support that. The issue is that it cannot form BCAAs fast enough for when you need to use them. The actual amino acids responsible for muscle growth are Leucine, Isoleucine and Valine, so if you look out for these when buying your supplements you will know what includes them and doesn’t you may find a lot of the cheaper protein products on the market may say in their ingredients something like 'proprietary blend' where others will show you amounts of these amino acids, this will information will be useful to remember when doing your own comparisons for products as products with higher detail ingredients lists will no doubt be a higher quality product than those that don’t.
Have a quick watch of this video on Youtube this girl knows her stuff and keeps things simple
http://www.youtube.com/watch?v=9zGNu7Fl4Qg
They key is giving your muscles what they need to grow, and by now you have all probably heard that there is a key window of opportunity the 30-40 minutes straight after your workouts when your body is still anabolic and it draws in the majority of nutrients it needs to grow, Well if it is going to take your body an hour or two to form enough BCAAs then that’s not going to be so helpful so Taking BCAA supplements at this time will mean your body has exactly what it needs in a large dose to build muscle tissue. You can get huge gains from using amino acids in your supplement program because it could be an area your lacking by not fueling your body well enough to recover, the tell tale signs of this are muscle aches and soreness days after training hard. If you fuel your body with absolutely everything it needs then it should take no more than 24 hours maybe 48 to be ready to train again depending on the intensity of your initial workout and that you haven’t injured yourself in the process of pushing yourself to the limit.
We offer quite a range of Amino Acid Supplements, Not all of them are BCAA's some of them are designed with a slightly different result in mind such as nitrogen production. Some amino acids are quite similar to testosterone boosting supplements where they try to mimic the effects of anabolic steroids by raising your nitrogen levels in the same way steroids do to keep your body anabolic. I will point out the supplements that are designed for this purpose But I won’t go into details Ill save that for when I have more time to learn the science of it myself, For most people your intention for reading this article is to learn about BCAA's and if you wanted to learn about testosterone and Nitrogen you would be reading the sections relating to them.
Note: The same goes for amino acids as protein supplements, your body is smart and will only take in what it needs, taking too many amino acids will cause additional strain on your kidneys and they will be stored in your body as fat so be sensible and follow the directions on the containers. Do not exceed the maximum dosages, its Not Big and its Not Clever!
Amino Acid Products;
Optimum Nutrition Super Amino 2222 liquid - This is one of my preferred BCAA supplements because it shows you everything that it contains in its ingredients list you feel quite safe in the knowledge that you need to be taking certain amino acids and as I mentioned it also contains the 3 most important Leucine, Isoleucine and Valine and its also got Optimum Nutrition’s name on it so you can rest assured that its nothing but quality, It does say Proprietary blend on it but this refers to its hydrogen delivery system which is a patented Optimum Nutrition system so we can let them off for that.
Optimum Nutrition BCAA 5000 Powder - Again top product from Optimum Nutrition, contains the 3 important Branch chain amino acids. Really high quality again from Optimum Nutrition it can be better to get your amino acids from powders because you can just chuck them into your protein shake or pre-workout drink and it saves you having to muck around with other bottles or another drink or table spoons of liquid amino acids.
Sci-MX BCAA Nano Stack 120 capsules - Really good product, Comes in capsule form which is preferred by a lot of people, you might have say an apple and a drink after training and it’s easy to pop 3-4 capsules down and turn your snack into an amino packed snack which will really help with recovery. The one thing with Amino Acid Capsules is check the sizes of the containers, a 120 capsules container only contains around 40 servings, most say you should take 3 per day only on training days some say take 4-6 so keep that in mind when comparing the products, You might think one is better value than the other because you get more capsules for the money but odds on you will have to take more capsules per serving. (Perfect example is comparing BCAA Nano Stack to CNP Professional Pro Aminos 500)
CNP Professional Pro Aminos 500 - This is a good example of a classic BCAA supplement from CNP Professional, It contains only the highest quality ingredients and contains the 3 BCAA's we have said are so important plus many others but they are all in decent quantities and are all pure, No proprietary blends here however as mentioned above you have to take 10 capsules per serving so it does work out marginally more expensive per serving than Sci Mx BCAA Nano Stack but it does the job and it’s still decent value for money.
Controlled Labs Purple Wraath - This is a mix of both EAA and BCAAs, I’ve heard only good things about it so far and it contains all the important amino acids for bodybuilding so it stacks up because of its ingredients, it is a flavoured powder as well so you don’t have to mix it in with a protein shake you can take it on its own, It does contain beta alanine and a few other amino acids that you find in a lot of pre-workout and post workout recovery drinks, This makes it kind of moving into other categories rather than just Amino Acids but this is what I said above that some manufacturers are designing amino acid supplements with the view of making a product that gives a result on its own so it makes you feel a bit more pumped and focused while still achieving what you want a BCAA to achieve. My view on this is that manufacturers should be focused on making the highest quality Branch Chain amino acids that do what an amino acid should do and that you should combine these products with your supplement program to get better gains, If your amino acid supplements contained creatine and nitric oxide as well as your all in one protein supplement and your pre workout drink your just going to be pumping your body full of too much for it to handle properly and you will do yourself more harm than good.
Prolab BCAA plus 180 capsules - This is another no-nonsense Amino Acid Supplement it contains the 3 important ones plus added vitamin C and vitamin B-6. If you are on a good supplement plan already and you just want to add Amino Acids to your program then this is a good way to do it as it doesn’t contain anything else and it shouldn’t effect you negatively by over dosing you with things you already get enough of from other supplements.
So to Conclude;
Amino Acids, Branch Chain Amino Acids, BCAAs are very important to your recovery and building muscle tissue, without them well..... We wouldn’t grow at all.
The rule of thumb for bodybuilders would be if you currently use a protein product and maybe a creatine and not much else then take your pick of whatever you like Amino Acid wise try and find something that works for you and that fits into your diet well.
For those that Already have quite a sophisticated supplement program who don’t currently use amino acids should look to get something pretty plain and simple without any added ingredients because you may just be filling yourself up with things you already have enough of and the rest you will be wasting and causing a strain on your kidneys trying to get rid of all the excess.
The Key Amino acids we will be talking about are what are called Branch Chain Amino Acids or BCAA's as they are referred to. Branch Chain Amino Acids are what is used for Skeletal Muscle Growth and they are formed from other amino acids in the body.
The question that probably just came to your mind reading that are well if they are formed by our bodies already then why do we need to supplement with them, surely our bodies would make enough of them if we needed more it would make more?? This to a degree is true your body is very very smart and will do its best to form more BCAAs because it knows that you are training and will try and support that. The issue is that it cannot form BCAAs fast enough for when you need to use them. The actual amino acids responsible for muscle growth are Leucine, Isoleucine and Valine, so if you look out for these when buying your supplements you will know what includes them and doesn’t you may find a lot of the cheaper protein products on the market may say in their ingredients something like 'proprietary blend' where others will show you amounts of these amino acids, this will information will be useful to remember when doing your own comparisons for products as products with higher detail ingredients lists will no doubt be a higher quality product than those that don’t.
Have a quick watch of this video on Youtube this girl knows her stuff and keeps things simple
http://www.youtube.com/watch?v=9zGNu7Fl4Qg
They key is giving your muscles what they need to grow, and by now you have all probably heard that there is a key window of opportunity the 30-40 minutes straight after your workouts when your body is still anabolic and it draws in the majority of nutrients it needs to grow, Well if it is going to take your body an hour or two to form enough BCAAs then that’s not going to be so helpful so Taking BCAA supplements at this time will mean your body has exactly what it needs in a large dose to build muscle tissue. You can get huge gains from using amino acids in your supplement program because it could be an area your lacking by not fueling your body well enough to recover, the tell tale signs of this are muscle aches and soreness days after training hard. If you fuel your body with absolutely everything it needs then it should take no more than 24 hours maybe 48 to be ready to train again depending on the intensity of your initial workout and that you haven’t injured yourself in the process of pushing yourself to the limit.
We offer quite a range of Amino Acid Supplements, Not all of them are BCAA's some of them are designed with a slightly different result in mind such as nitrogen production. Some amino acids are quite similar to testosterone boosting supplements where they try to mimic the effects of anabolic steroids by raising your nitrogen levels in the same way steroids do to keep your body anabolic. I will point out the supplements that are designed for this purpose But I won’t go into details Ill save that for when I have more time to learn the science of it myself, For most people your intention for reading this article is to learn about BCAA's and if you wanted to learn about testosterone and Nitrogen you would be reading the sections relating to them.
Note: The same goes for amino acids as protein supplements, your body is smart and will only take in what it needs, taking too many amino acids will cause additional strain on your kidneys and they will be stored in your body as fat so be sensible and follow the directions on the containers. Do not exceed the maximum dosages, its Not Big and its Not Clever!
Amino Acid Products;
Optimum Nutrition Super Amino 2222 liquid - This is one of my preferred BCAA supplements because it shows you everything that it contains in its ingredients list you feel quite safe in the knowledge that you need to be taking certain amino acids and as I mentioned it also contains the 3 most important Leucine, Isoleucine and Valine and its also got Optimum Nutrition’s name on it so you can rest assured that its nothing but quality, It does say Proprietary blend on it but this refers to its hydrogen delivery system which is a patented Optimum Nutrition system so we can let them off for that.
Optimum Nutrition BCAA 5000 Powder - Again top product from Optimum Nutrition, contains the 3 important Branch chain amino acids. Really high quality again from Optimum Nutrition it can be better to get your amino acids from powders because you can just chuck them into your protein shake or pre-workout drink and it saves you having to muck around with other bottles or another drink or table spoons of liquid amino acids.
Sci-MX BCAA Nano Stack 120 capsules - Really good product, Comes in capsule form which is preferred by a lot of people, you might have say an apple and a drink after training and it’s easy to pop 3-4 capsules down and turn your snack into an amino packed snack which will really help with recovery. The one thing with Amino Acid Capsules is check the sizes of the containers, a 120 capsules container only contains around 40 servings, most say you should take 3 per day only on training days some say take 4-6 so keep that in mind when comparing the products, You might think one is better value than the other because you get more capsules for the money but odds on you will have to take more capsules per serving. (Perfect example is comparing BCAA Nano Stack to CNP Professional Pro Aminos 500)
CNP Professional Pro Aminos 500 - This is a good example of a classic BCAA supplement from CNP Professional, It contains only the highest quality ingredients and contains the 3 BCAA's we have said are so important plus many others but they are all in decent quantities and are all pure, No proprietary blends here however as mentioned above you have to take 10 capsules per serving so it does work out marginally more expensive per serving than Sci Mx BCAA Nano Stack but it does the job and it’s still decent value for money.
Controlled Labs Purple Wraath - This is a mix of both EAA and BCAAs, I’ve heard only good things about it so far and it contains all the important amino acids for bodybuilding so it stacks up because of its ingredients, it is a flavoured powder as well so you don’t have to mix it in with a protein shake you can take it on its own, It does contain beta alanine and a few other amino acids that you find in a lot of pre-workout and post workout recovery drinks, This makes it kind of moving into other categories rather than just Amino Acids but this is what I said above that some manufacturers are designing amino acid supplements with the view of making a product that gives a result on its own so it makes you feel a bit more pumped and focused while still achieving what you want a BCAA to achieve. My view on this is that manufacturers should be focused on making the highest quality Branch Chain amino acids that do what an amino acid should do and that you should combine these products with your supplement program to get better gains, If your amino acid supplements contained creatine and nitric oxide as well as your all in one protein supplement and your pre workout drink your just going to be pumping your body full of too much for it to handle properly and you will do yourself more harm than good.
Prolab BCAA plus 180 capsules - This is another no-nonsense Amino Acid Supplement it contains the 3 important ones plus added vitamin C and vitamin B-6. If you are on a good supplement plan already and you just want to add Amino Acids to your program then this is a good way to do it as it doesn’t contain anything else and it shouldn’t effect you negatively by over dosing you with things you already get enough of from other supplements.
So to Conclude;
Amino Acids, Branch Chain Amino Acids, BCAAs are very important to your recovery and building muscle tissue, without them well..... We wouldn’t grow at all.
The rule of thumb for bodybuilders would be if you currently use a protein product and maybe a creatine and not much else then take your pick of whatever you like Amino Acid wise try and find something that works for you and that fits into your diet well.
For those that Already have quite a sophisticated supplement program who don’t currently use amino acids should look to get something pretty plain and simple without any added ingredients because you may just be filling yourself up with things you already have enough of and the rest you will be wasting and causing a strain on your kidneys trying to get rid of all the excess.
All in one supplements
All in one Supplements – Everything you need to grow in one easy shake
Now these are my Favourite Supplements! I believe that the simpler you keep your nutrition the better because it’s so easy to get busy and forget to take a capsule here and a shake there and before you know it you’ve missed out on half of what you should have taken.
All in one supplements are Supplements designed around Protein as this is the main supplement you need when trying to build muscle and they also contain things such as Creatine, L-glutamine, HMB, Carbohydrates and usually a stack load of vitamins that you rarely get enough of that are essential for building muscle. As I've said in many other posts, you can pump yourself full of as much protein as you like but without having the right vitamins and minerals in the right quantities you’ll be wasting most of it, it’ll run through your body without being absorbed fully and you’ll end up with a terrible upset stomach and spend hours of the day visiting the little boys room, I’m sure we have all been there at some point when we have either over done it on the protein or under done it on the vitamins while using protein. If this sounds all too familiar and you regularly have this problem and your using a pure protein supplement and you feel that you’re not taking excessive amounts of it then I suggest you make the change to using an All-in-one as you may find that this stops all the stomach trouble and will get you back into the game of building muscle rather than going to the gym and achieving nothing.
The trouble I initially had with supplementing was similar to the above, I was taking loads of protein trying to get big working out 4-5 times a week after work but my struggle was that I wasn’t really eating enough of the right food to get the vitamins I needed or the carbs to actually build muscle. What many of you may not know is that if you supplement with to much protein your body will store some as fat and pass the rest of it through your system which causes the stomach trouble I mentioned earlier, however If you supplement with protein and you are not taking in enough carbohydrates or enough of the vitamins/minerals or amino acids used to process the protein into muscle tissue your body will store it as fat. This often is the reason why newbies to supplements will start using a protein without much research into why people supplement with it and what it does and all that hard work and energy they put into working out doesn’t seem to be paying off, their muscles aren’t really getting any bigger, they are getting a little stronger but no matter how much cardio they do they just feel bloated off the protein shakes and can’t seem to loose the body fat.
So rule of thumb for All in one supplements:
If you’re under 160-170lbs and train 3-4 times a week max. Your probably better off with an all-in-one supplement because it will give you enough of what you need to start getting decent gains and you will avoid a lot of the pitfalls that a lot of people end up experiencing when they start using protein.
If your over 170lbs and your training 4-5-6 times a week and you’ve got a lot of training experience and are already well into your bodybuilding you will probably have the knowledge of exactly how much of everything you need and you will probably benefit more from individual protein and creatine products and you will need to have a strict supplement plan along with a good training routine.
Most Popular All-in-one Supplements:
PHD Synergy ISO-7 - Real quality supplement again from PHD and really good value for money, £33.99 for a 2kg tub which means it’s cheaper than a lot of the others out there and is from our experience just as good as some that cost twice as much.
CNP Professional Pro Solo - Again quality supplement, More pricey than the likes of PHD and USN but you do get a good supplement for the money £31.49 for 1.2kg also contains beta-alanine which a few of the others don’t so it gives you something a little different however it doesn’t contain much in the way of added vitamins and minerals compared to the likes of USN Muscle Fuel Anabolic.
Maximuscle Cyclone - Now Here is a good All in one supplement! Cyclone is one of the most popular supplements in the industry, no matter which website you go on you will always see maximuscle cyclone in the top 10 best sellers and there is good reason for it, because it works and it works well. It is more expensive than others but that is generally the case with maximuscle across the board £31.99 for a 2lb tub is a good price though most stores sell cyclone anywhere between £36-£38 some even more. The only reason I would rate USN or Sci-mx's equivalent products over Cyclone is purely the price. Based on the fact you need to consume a lot of servings of protein each day when your training hard its over twice as expensive to use Cyclone than it is to use USN Muscle Fuel Anabolic.
Reflex One Stop - Is another good all in one, It gets good reviews and seems to do the job for a lot of people, I have tried it myself and wasn’t to keen but I always take my shakes in water rather than milk and Reflex supplements tend to be a little powdery and foamy for my liking, if you take your shakes in milk then I wouldn’t worry as the milk makes it that much thicker and better tasting but if you’re trying to dodge the fat and calories you might get a bit sick of the taste after a while, I only tried the strawberry so I can’t really say for the taste of the others plus I’m never to keen on Chocolate flavours.
Sci-MX Omni Mx - From my own experience this is one of the best All in one supplements out there, tastes great, really easy to stomach and mixes up really well in both water and milk and it’s the right texture for a milk shake even when you mix it up with water its not to thick and rarely do you get left with any bits in it all seems to absorb into the water really well. I had great gains on it for the whole time I’ve used it, I’m now switching to USN's Muscle fuel Anabolic which when you look at it are pretty much the same thing but we are having supply issues with Sci-mx products right now and hope to have them back for 2010 but USN real similar and are never hard for us to get hold of thanks to a really good supply.
USN Muscle Fuel Anabolic - Save the best till last as usual, Muscle Fuel anabolic is great if you mixed up a shake of this and a shake of Omni MX you would be hard pushed to tell the difference although I think the Omni MX has a little more flavour to it. The really good thing about Muscle Fuel anabolic is unlike Sci-MX where you can only get Omni Mx in 5lb tubs USN do a 4kg tub of Muscle Fuel Anabolic which inside is 3 sealed bags so it keeps it fresh for longer and you don’t have to keep ordering up more tubs because it lasts so much longer, it can be a bit of a pain if you get bored of the same flavour over and over again but it does save you a load of money, £47.49 buys you a 4kg tub right now which if you break it down is 1.1p per gram (there abouts) if you compare that to buying say Maximuscle Cyclone which works out to 2.7p per gram so it’s less than half the price which over time makes a big difference.
So to conclude The All in one section....
All in ones are great for beginners and the experienced trainers among us, they help you keep your Nutrition plan really simple and they can be the answer to a lot of the usual problems that people get when using supplements.
Hardcore Bodybuilders that weight more than around 170lbs should really be looking at breaking up their supplement plan into individual supplements because the amounts of certain nutrients you need will be far more than your average Joe.
And there is quite a bit of choice when it comes to All-in-ones and the above 6 are probably the most popular on the market.
Now these are my Favourite Supplements! I believe that the simpler you keep your nutrition the better because it’s so easy to get busy and forget to take a capsule here and a shake there and before you know it you’ve missed out on half of what you should have taken.
All in one supplements are Supplements designed around Protein as this is the main supplement you need when trying to build muscle and they also contain things such as Creatine, L-glutamine, HMB, Carbohydrates and usually a stack load of vitamins that you rarely get enough of that are essential for building muscle. As I've said in many other posts, you can pump yourself full of as much protein as you like but without having the right vitamins and minerals in the right quantities you’ll be wasting most of it, it’ll run through your body without being absorbed fully and you’ll end up with a terrible upset stomach and spend hours of the day visiting the little boys room, I’m sure we have all been there at some point when we have either over done it on the protein or under done it on the vitamins while using protein. If this sounds all too familiar and you regularly have this problem and your using a pure protein supplement and you feel that you’re not taking excessive amounts of it then I suggest you make the change to using an All-in-one as you may find that this stops all the stomach trouble and will get you back into the game of building muscle rather than going to the gym and achieving nothing.
The trouble I initially had with supplementing was similar to the above, I was taking loads of protein trying to get big working out 4-5 times a week after work but my struggle was that I wasn’t really eating enough of the right food to get the vitamins I needed or the carbs to actually build muscle. What many of you may not know is that if you supplement with to much protein your body will store some as fat and pass the rest of it through your system which causes the stomach trouble I mentioned earlier, however If you supplement with protein and you are not taking in enough carbohydrates or enough of the vitamins/minerals or amino acids used to process the protein into muscle tissue your body will store it as fat. This often is the reason why newbies to supplements will start using a protein without much research into why people supplement with it and what it does and all that hard work and energy they put into working out doesn’t seem to be paying off, their muscles aren’t really getting any bigger, they are getting a little stronger but no matter how much cardio they do they just feel bloated off the protein shakes and can’t seem to loose the body fat.
So rule of thumb for All in one supplements:
If you’re under 160-170lbs and train 3-4 times a week max. Your probably better off with an all-in-one supplement because it will give you enough of what you need to start getting decent gains and you will avoid a lot of the pitfalls that a lot of people end up experiencing when they start using protein.
If your over 170lbs and your training 4-5-6 times a week and you’ve got a lot of training experience and are already well into your bodybuilding you will probably have the knowledge of exactly how much of everything you need and you will probably benefit more from individual protein and creatine products and you will need to have a strict supplement plan along with a good training routine.
Most Popular All-in-one Supplements:
PHD Synergy ISO-7 - Real quality supplement again from PHD and really good value for money, £33.99 for a 2kg tub which means it’s cheaper than a lot of the others out there and is from our experience just as good as some that cost twice as much.
CNP Professional Pro Solo - Again quality supplement, More pricey than the likes of PHD and USN but you do get a good supplement for the money £31.49 for 1.2kg also contains beta-alanine which a few of the others don’t so it gives you something a little different however it doesn’t contain much in the way of added vitamins and minerals compared to the likes of USN Muscle Fuel Anabolic.
Maximuscle Cyclone - Now Here is a good All in one supplement! Cyclone is one of the most popular supplements in the industry, no matter which website you go on you will always see maximuscle cyclone in the top 10 best sellers and there is good reason for it, because it works and it works well. It is more expensive than others but that is generally the case with maximuscle across the board £31.99 for a 2lb tub is a good price though most stores sell cyclone anywhere between £36-£38 some even more. The only reason I would rate USN or Sci-mx's equivalent products over Cyclone is purely the price. Based on the fact you need to consume a lot of servings of protein each day when your training hard its over twice as expensive to use Cyclone than it is to use USN Muscle Fuel Anabolic.
Reflex One Stop - Is another good all in one, It gets good reviews and seems to do the job for a lot of people, I have tried it myself and wasn’t to keen but I always take my shakes in water rather than milk and Reflex supplements tend to be a little powdery and foamy for my liking, if you take your shakes in milk then I wouldn’t worry as the milk makes it that much thicker and better tasting but if you’re trying to dodge the fat and calories you might get a bit sick of the taste after a while, I only tried the strawberry so I can’t really say for the taste of the others plus I’m never to keen on Chocolate flavours.
Sci-MX Omni Mx - From my own experience this is one of the best All in one supplements out there, tastes great, really easy to stomach and mixes up really well in both water and milk and it’s the right texture for a milk shake even when you mix it up with water its not to thick and rarely do you get left with any bits in it all seems to absorb into the water really well. I had great gains on it for the whole time I’ve used it, I’m now switching to USN's Muscle fuel Anabolic which when you look at it are pretty much the same thing but we are having supply issues with Sci-mx products right now and hope to have them back for 2010 but USN real similar and are never hard for us to get hold of thanks to a really good supply.
USN Muscle Fuel Anabolic - Save the best till last as usual, Muscle Fuel anabolic is great if you mixed up a shake of this and a shake of Omni MX you would be hard pushed to tell the difference although I think the Omni MX has a little more flavour to it. The really good thing about Muscle Fuel anabolic is unlike Sci-MX where you can only get Omni Mx in 5lb tubs USN do a 4kg tub of Muscle Fuel Anabolic which inside is 3 sealed bags so it keeps it fresh for longer and you don’t have to keep ordering up more tubs because it lasts so much longer, it can be a bit of a pain if you get bored of the same flavour over and over again but it does save you a load of money, £47.49 buys you a 4kg tub right now which if you break it down is 1.1p per gram (there abouts) if you compare that to buying say Maximuscle Cyclone which works out to 2.7p per gram so it’s less than half the price which over time makes a big difference.
So to conclude The All in one section....
All in ones are great for beginners and the experienced trainers among us, they help you keep your Nutrition plan really simple and they can be the answer to a lot of the usual problems that people get when using supplements.
Hardcore Bodybuilders that weight more than around 170lbs should really be looking at breaking up their supplement plan into individual supplements because the amounts of certain nutrients you need will be far more than your average Joe.
And there is quite a bit of choice when it comes to All-in-ones and the above 6 are probably the most popular on the market.
Creatine
Creatine is scientifically proven to increase lean muscle mass. That is one thing we can be sure of.
Now I won’t go into all of the details of creatine Ill stick to what’s important, what’s commonly miss-understood and the reasons why you supplement with creatine for bodybuilding.
Creatine now comes in many different forms and you need to be aware of these variations because they affect people differently and you may be more suited to one type more than another.
The main variations of Creatine:
Creatine Monohydrate, Creatine Gluconate, Kre Alkalyn and Creatine Ethyl Ester
Originally Creatine Monohydrate was the be all and end all of creatine supplements and to a degree it still is. What you can find on the internet is "creatine monohydrate is proven to be more effective than creatine ethyl ester" To a degree this is true, on a cellular level applying creatine monohydrate directly to cells is more effective than creatine ethyl ester however the idea of creatine ethyl ester is that its transportation through your body is more effective so by the time you add it to water or take it in capsule form with a glass of water it will be in your bloodstream heading for your muscles before it starts to turn into creatinine, Creatinine is the bad stuff, it’s an exhaust product of creatine that is useless to your body which is produced once creatine has been activated which oddly enough starts as soon as creatine comes in contact with water.
Ever wondered why you get a water bloat, diarrhea and stomach cramps when taking creatine monohydrate? That’s because of creatinine not the actual creatine, so the struggle is to get the creatine into your body without these problems. Some say taking creatine in a natural fruit juice is better than water because it activates slower and the sugar helps get it into your system quicker but now there are adapted versions that claim to be better all work differently.
So what’s the big deal? And what does it do for me when I work out?
The big deal is cell volumization, and this gives you more muscle mass.
Keeping it simple, Creatine draws more water into your muscles and makes them larger and denser which in turn means more weight.
The actual strength benefits of creatine come from its ability to increase muscle energy and power from increases of ATP, and its ability to increase protein synthesis in your muscles, it achieves this directly and indirectly. By volumising cells and drawing more water into the muscles it also draws more nutrients that are stored in the water, This helps protein synthesis because it has drawn more protein into the muscle when super-hydrating the cell this helps further Strength and muscle gains also it gives us the ability to workout harder from the increase of energy.
The Bottom Line on creatine.........
Yes it does work, yes they all work, yes it’s different for some people and yes it is proven to work.
Our Most popular Creatine products and what we have to say about them:
AST Sports Science Creatine Monohydrate - Your everyday monohydrate supplement, it is micronized for better absorption and does exactly what you expect creatine monohydrate to do and £29.89 for 1kg is good value, you pay a little bit more for AST's version over the likes of dymatize creatine monohydrate but there’s very little in it and mainly because your guaranteed of high quality from AST Sports Science with every product which is why we favour their products over others.
EAS Phospagen Elite 1.9kg - Is a slightly different type of creatine supplement, it contains a carnosine booster called Beta-Alanine which is shown to help athletes to work harder for longer, makes it a little hard to tell whether your body is reacting well because of the creatine or the Beta-Alanine but either way product has good reviews and produces a result so as a standalone supplement you can’t argue, it does help and £35.99 for 1.9kg makes it cheaper than most brands standard Creatine Monohydrate.
Creatine Ethyl Ester Supplements:
ALRI N Gorge 240 Capsules - Is a very potent creatine supplement and it is designed with added Nitric Oxide to give you a better pump and a more noticeable effect in the gym, ALRI claim that Nitric oxide transportation of creatine is far more effective that normal creatine monohydrate and creatine ethyl ester alone. This theory is based on the fact that Nitric oxide improves blood flow to the muscles and means whatever your putting into your system will get to its destination quicker, when you think about it, it does make sense so if your currently using a creatine supplement and you just don’t feel the difference it might be worth a shot trying ALRI N Gorge because your body might work better with the nitric oxide transport system. Note: N Gorge is only £5-6 more expensive than ALRI's standard Creatine Ethyl Ester product 'ALRI CR2 240 Capsules' so comparing it to other creatine capsules it’s not much more expensive.
ALRI CR2 240 Capsules - CR2 is a creatine ethyl ester supplement, it does exactly what you expect it to do and is on par with other CEE products the dosage on ALRI's product is 3 capsules twice per day which is lower than some, I have seen some products recommending 8 Capsules or tablets per day which can be allot to stomach, I think you will all agree that it’s better to have fewer more effective higher quality supplements. CR2 is £25.49 from us which is a huge saving over RRP and makes it pretty good value for money in comparison to other brands.
BSN Cell Mass - Is a great CEE product, it comes in powder form not capsules which isn’t a bad thing because you only need to take 2 scoops of it a day instead of 6-8 capsules of it and it comes in some decent flavours too. You get around 40 servings per 800g container which costs £36.99 so it’s more expensive than most creatine ethyl ester capsule products but BSN are known for their quality so I think your first priority is to choose whether you want a capsule product or a powder product, I wouldn’t say one is better than the other but capsules seem to be cheaper and if you have 3 protein shakes and a pre workout drink to mix up you might be sick and tired of keep mixing up shakes so capsules can be a welcome relief.
Now for Creatine Supplements that are a little different and give fantastic results:
Muscletech Cell Tech Hardcore - Cell tech uses Muscletechs own formula to give you far better absorption rates over normal creatine, It receives good reviews all over and offers pretty good value for money it comes in at £34.99 for 2kg, you certainly get allot more of it for the money than you get from other brands but sometimes I think the argument is you have to pay for quality. I haven’t personally used Cell Tech so I would appreciate any reviews to be left on the store website or in the Blog Forum as I read all of them.
EAS Betagen 900g - Is kind of an all in one creatine supplement if you can have such a thing, EAS have combined creatine monohydrate with Taurine, Glutamine and HMB to help with muscle recovery and anti catabolism. Like Phosphagen Elite Its kind of cheating when comparing it to standard creatine products because it makes it hard to tell whether you’re getting the result from the creatine or the HMB, you might not feel anymore pumped up but are still getting results in muscle growth because your body isn’t breaking down muscle tissue. Either way you look at it however its £36.99 and it delivers a result so you can’t argue with that.
Now they say you should save the best till last.....
Gaspari Nutrition Size On and Gaspari Nutrition Size On Tablets - Now this is my personal favourite, I’ve used plenty of creatine supplements in my time and some I have liked and got on well with and others I’ve hated and have thought were a waste of money and would never buy them again, consequently we do not offer them for sale on our website. But Size on was fantastic, now I’m training less as I’ve mentioned before I stick to all in one protein supplements with creatine but when I was all about training and not about work size on was in my supplement arsenal. I put on a fair amount of muscle mass when using it and felt pumped and didn’t get stomach cramps or water bloats which I used to get really bad when using creatine monohydrate so bad to the point I just had to stop using it because I felt too sick to train. A friend of mine was at a point in his training where he was just stuck no matter what he tried he wasn’t putting on anymore weight and he was getting a bit leaner through training but the muscle mass just wouldn’t increase, he started on size on and put on just over 6lbs before the month was out he continues to use size on now along with a few other supps and is now around 25-30lbs heavier and it looks all muscle (this is after about a year now)
I think you probably don’t need me to say anymore about size on to guess that I love it and think it’s a fantastic product and it’s not got a silly price tag considering its quality, Capsules are £39.99 and powder in 1290g tub is £38.49 so you get a fair amount for your money.
Watch the Gaspari Video to see how it compares to standard creatine supplements.
To Conclude.........
Creatine is very important if you’re trying to gain size and increase your performance in strength and endurance sports and comes in many different variations and there is no way of saying that a creatine is inferior to another as some websites and manufacturers would have you believe however there are sometimes better ways of utilizing creatine, just like Gaspari have.
Now I won’t go into all of the details of creatine Ill stick to what’s important, what’s commonly miss-understood and the reasons why you supplement with creatine for bodybuilding.
Creatine now comes in many different forms and you need to be aware of these variations because they affect people differently and you may be more suited to one type more than another.
The main variations of Creatine:
Creatine Monohydrate, Creatine Gluconate, Kre Alkalyn and Creatine Ethyl Ester
Originally Creatine Monohydrate was the be all and end all of creatine supplements and to a degree it still is. What you can find on the internet is "creatine monohydrate is proven to be more effective than creatine ethyl ester" To a degree this is true, on a cellular level applying creatine monohydrate directly to cells is more effective than creatine ethyl ester however the idea of creatine ethyl ester is that its transportation through your body is more effective so by the time you add it to water or take it in capsule form with a glass of water it will be in your bloodstream heading for your muscles before it starts to turn into creatinine, Creatinine is the bad stuff, it’s an exhaust product of creatine that is useless to your body which is produced once creatine has been activated which oddly enough starts as soon as creatine comes in contact with water.
Ever wondered why you get a water bloat, diarrhea and stomach cramps when taking creatine monohydrate? That’s because of creatinine not the actual creatine, so the struggle is to get the creatine into your body without these problems. Some say taking creatine in a natural fruit juice is better than water because it activates slower and the sugar helps get it into your system quicker but now there are adapted versions that claim to be better all work differently.
So what’s the big deal? And what does it do for me when I work out?
The big deal is cell volumization, and this gives you more muscle mass.
Keeping it simple, Creatine draws more water into your muscles and makes them larger and denser which in turn means more weight.
The actual strength benefits of creatine come from its ability to increase muscle energy and power from increases of ATP, and its ability to increase protein synthesis in your muscles, it achieves this directly and indirectly. By volumising cells and drawing more water into the muscles it also draws more nutrients that are stored in the water, This helps protein synthesis because it has drawn more protein into the muscle when super-hydrating the cell this helps further Strength and muscle gains also it gives us the ability to workout harder from the increase of energy.
The Bottom Line on creatine.........
Yes it does work, yes they all work, yes it’s different for some people and yes it is proven to work.
Our Most popular Creatine products and what we have to say about them:
AST Sports Science Creatine Monohydrate - Your everyday monohydrate supplement, it is micronized for better absorption and does exactly what you expect creatine monohydrate to do and £29.89 for 1kg is good value, you pay a little bit more for AST's version over the likes of dymatize creatine monohydrate but there’s very little in it and mainly because your guaranteed of high quality from AST Sports Science with every product which is why we favour their products over others.
EAS Phospagen Elite 1.9kg - Is a slightly different type of creatine supplement, it contains a carnosine booster called Beta-Alanine which is shown to help athletes to work harder for longer, makes it a little hard to tell whether your body is reacting well because of the creatine or the Beta-Alanine but either way product has good reviews and produces a result so as a standalone supplement you can’t argue, it does help and £35.99 for 1.9kg makes it cheaper than most brands standard Creatine Monohydrate.
Creatine Ethyl Ester Supplements:
ALRI N Gorge 240 Capsules - Is a very potent creatine supplement and it is designed with added Nitric Oxide to give you a better pump and a more noticeable effect in the gym, ALRI claim that Nitric oxide transportation of creatine is far more effective that normal creatine monohydrate and creatine ethyl ester alone. This theory is based on the fact that Nitric oxide improves blood flow to the muscles and means whatever your putting into your system will get to its destination quicker, when you think about it, it does make sense so if your currently using a creatine supplement and you just don’t feel the difference it might be worth a shot trying ALRI N Gorge because your body might work better with the nitric oxide transport system. Note: N Gorge is only £5-6 more expensive than ALRI's standard Creatine Ethyl Ester product 'ALRI CR2 240 Capsules' so comparing it to other creatine capsules it’s not much more expensive.
ALRI CR2 240 Capsules - CR2 is a creatine ethyl ester supplement, it does exactly what you expect it to do and is on par with other CEE products the dosage on ALRI's product is 3 capsules twice per day which is lower than some, I have seen some products recommending 8 Capsules or tablets per day which can be allot to stomach, I think you will all agree that it’s better to have fewer more effective higher quality supplements. CR2 is £25.49 from us which is a huge saving over RRP and makes it pretty good value for money in comparison to other brands.
BSN Cell Mass - Is a great CEE product, it comes in powder form not capsules which isn’t a bad thing because you only need to take 2 scoops of it a day instead of 6-8 capsules of it and it comes in some decent flavours too. You get around 40 servings per 800g container which costs £36.99 so it’s more expensive than most creatine ethyl ester capsule products but BSN are known for their quality so I think your first priority is to choose whether you want a capsule product or a powder product, I wouldn’t say one is better than the other but capsules seem to be cheaper and if you have 3 protein shakes and a pre workout drink to mix up you might be sick and tired of keep mixing up shakes so capsules can be a welcome relief.
Now for Creatine Supplements that are a little different and give fantastic results:
Muscletech Cell Tech Hardcore - Cell tech uses Muscletechs own formula to give you far better absorption rates over normal creatine, It receives good reviews all over and offers pretty good value for money it comes in at £34.99 for 2kg, you certainly get allot more of it for the money than you get from other brands but sometimes I think the argument is you have to pay for quality. I haven’t personally used Cell Tech so I would appreciate any reviews to be left on the store website or in the Blog Forum as I read all of them.
EAS Betagen 900g - Is kind of an all in one creatine supplement if you can have such a thing, EAS have combined creatine monohydrate with Taurine, Glutamine and HMB to help with muscle recovery and anti catabolism. Like Phosphagen Elite Its kind of cheating when comparing it to standard creatine products because it makes it hard to tell whether you’re getting the result from the creatine or the HMB, you might not feel anymore pumped up but are still getting results in muscle growth because your body isn’t breaking down muscle tissue. Either way you look at it however its £36.99 and it delivers a result so you can’t argue with that.
Now they say you should save the best till last.....
Gaspari Nutrition Size On and Gaspari Nutrition Size On Tablets - Now this is my personal favourite, I’ve used plenty of creatine supplements in my time and some I have liked and got on well with and others I’ve hated and have thought were a waste of money and would never buy them again, consequently we do not offer them for sale on our website. But Size on was fantastic, now I’m training less as I’ve mentioned before I stick to all in one protein supplements with creatine but when I was all about training and not about work size on was in my supplement arsenal. I put on a fair amount of muscle mass when using it and felt pumped and didn’t get stomach cramps or water bloats which I used to get really bad when using creatine monohydrate so bad to the point I just had to stop using it because I felt too sick to train. A friend of mine was at a point in his training where he was just stuck no matter what he tried he wasn’t putting on anymore weight and he was getting a bit leaner through training but the muscle mass just wouldn’t increase, he started on size on and put on just over 6lbs before the month was out he continues to use size on now along with a few other supps and is now around 25-30lbs heavier and it looks all muscle (this is after about a year now)
I think you probably don’t need me to say anymore about size on to guess that I love it and think it’s a fantastic product and it’s not got a silly price tag considering its quality, Capsules are £39.99 and powder in 1290g tub is £38.49 so you get a fair amount for your money.
Watch the Gaspari Video to see how it compares to standard creatine supplements.
To Conclude.........
Creatine is very important if you’re trying to gain size and increase your performance in strength and endurance sports and comes in many different variations and there is no way of saying that a creatine is inferior to another as some websites and manufacturers would have you believe however there are sometimes better ways of utilizing creatine, just like Gaspari have.
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