Supplement Masterclass: For Muscle Growth, Health & Workouts | Felix Harder | Skillshare

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Supplement Masterclass: For Muscle Growth, Health & Workouts

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

29 Lessons (1h 34m)
    • 1. Course Overview

    • 2. Introductionn

    • 3. How to build your supplement stack

    • 4. Why I don't take multivitamins

    • 5. Whey Protein

    • 6. Casein Protein

    • 7. Egg Protein

    • 8. Pea Protein

    • 9. BCAA

    • 10. Glutamine

    • 11. Arginine

    • 12. Beta Alanine

    • 13. Carnitine

    • 14. Tribulus Terrestris

    • 15. Maca

    • 16. Fish Oil

    • 17. Caffeine

    • 18. Garlic

    • 19. Ginger

    • 20. Green Tea

    • 21. Spirulina

    • 22. Vitamin A

    • 23. Vitamin B

    • 24. Vitamin C

    • 25. Calcium

    • 26. Supplements For Vegans

    • 27. Supplements For Joint Health

    • 28. Supplements For Better Sleep

    • 29. Supplements For Better Memory

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About This Class

Learn About The Best Supplements For Improved Health, Better Workouts And More Muscle Gains

Hi, I'm Felix Harder health coach and amazon best selling author. My "Supplement Masterclass" is designed for anyone who wants to get the most out of their meal plan, no matter if you're an athlete, bodybuilder or simply want to live a healthier life.

In this course I will take you through each of the steps involved in setting up your perfect supplement stack

Unfortunately, with so many different supplements on the market it can difficult to choose the right ones. I remember how intimidated I was after my first visit to the local supplement store, where I was surrounded by powders, bars and pills. This is why I wanted to create an video course that not only debunks the most common supplement myths but also teaches everything you need to know to reach your goals, be it to get fit, build muscle or simply live a healthier life. 

Here Is What's Inside The Program:

Protein Supplements

  • Whey Protein

  • Casein Protein

  • Egg Protein

  • Pea Protein

Amino Acids

  • BCAA

  • Glutamine

  • Arginine

  • Beta Alanine

  • Carnitine

Libido & Testosterone Enhancer

  • Maca

  • Tribulus terrestris 

  • How To Increase Testosterone Naturally

Health & Workout Supplements

  • Creatine

  • Fish Oil

  • Caffeine

  • Garlic

  • Ginger

  • Green Tea

Vitamins & Minerals

  • Vitamin A - K

  • Calcium

  • Magnesium

  • Potassium

  • Copper

  • Sodium

  • Zinc

And Many More...

So If You Want To Boost Your Performance, Feel More Energized And Live A Healthier Life, This Is The Right Course For You

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to [email protected]

See full profile

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1. Course Overview: step into any supplements store around the world, and you will literally find hundreds, if not thousands, of products promising to help you lose fat, build muscle and make you healthier. Unfortunately, with so many different supplements on the market, it can be difficult to choose the right ones. I remember how intimidated I was after my first visit to the local supplement store, where was surrounded by powers, Bars, hills. It's also not helpful that most supplement ads make promises that air often exaggerated and sometimes even flat out lies. So to help you find your way through this jungle of marketing and high, I created this video. Of course, it will teach you everything you need to know about the most common supplements out there, how they work and if they're worth your money. What sets this course apart from others is that I'm not affiliated with any supplement brand's or manufacturer's. In fact, I know from personal experience that most of the products you will see advertised are either completely useless or totally overpriced. My approach to health and fitness is different. I always prefer to look at the research and Onley trial proven products, so to teach you which supplements are actually worth there. Money. I looked at that studies and summarize them for you. We will look into how each supplement works, what they're good for and how you should take them for optimal results. I also talked about potential side effects and my personal experience using them off course . We will cover a wide range of supplements, which has split into five main categories. First, protein supplements like Way Casey or P Protein. Next, we will talk about media assets, for example. Bc ace for gloomy I also go over general health supplements like fish oil, garlic or ginger libido and testosterone enhancers like to realize to restaurants and Monica are also, and lastly, all of the major vitamins and minerals, along with multi vitamins. As you can see, this course is packed with the most important supplements on building muscle losing fat and being healthy. I created it to show you how you can improve your diet and get better results with proven products that are based on actual science and research, and by signing up for the program. You also get access to my private Facebook group, where you can ask questions and interact with other students. I want to thank you for checking out my course and if you like it so far, be sure to read the description for more details on which the preview clips. 2. Introductionn: hi and welcome to the course. In this introduction, I want to give you a short overview of what you will learn throughout the program. For a beginner, the right supplementation will seem like rocket science. Not only are there way too many different products out there, many of them also have fancy sounding names you can barely pronounce. With so many options on the market, it's no wonder most people look online or in magazines for advice. Unfortunately, depending on who you listen to, their recommendations usually wary between Okay, toe horrible. The honest truth is that most information about supplements is wrong. This is especially true for fitness supplements. In order to sell more products, brands and also supplement experts will misrepresent findings from studies and try to convince you that you won't build muscle or lose fat unless you buy their new and improved formula. So to avoid scams and overpriced supplements, I will take you through the most common products out there and go over their actual effects and benefits. We will look into how each supplement works, what they're good for and how you should take them for optimal results. I also talk about potential side effects and my personal experience using them. I put each supplement in one of five categories. First, protein supplements. This includes things like way protein, casing protein or pea protein. Next, amino acids, for example, B. C. A's were glued to me. The third category, our general health supplements like fish oil, garlic or ginger. I also included two supplements that are often marketed as Liberto and testosterone enhancers, which are tribulation and marca. And lastly, we will talk about all the major vitamins from A to K, as well as minerals like iron, magnesium, calcium or zinc. You will learn about every major supplement you confined at your fitness and health store. The lessons are designed to give you a quick but comprehensive over you of each supplement . I also included a bonus section where present best supplements for certain health goals like fat loss, stronger bones, vegetarians were better memory and focus Together. This program will help you perfect your diet and enjoy better and faster results. As you can see, we have a lot to cover, so let's get started 3. How to build your supplement stack: finding the right supplements for your health and fitness schools can be a difficult test. With so many products on the market, you're probably confused as to which you should actually be taking and which are just a waste of your money. Since there's so many new supplements popping up each year, that will never be able to analyze each and every single one. That's why it's important you know how to do this yourself. So in this video, I basically outlined how I evaluate new supplement and how I built my personal supplements stack over the years. I'm sure you will benefit from this, and it should help you sort through all this information available on the Internet a lot faster. So assuming that you're starting from zero and aren't taking any supplements, your first step would be to define it. Personal goals that you want to achieve with the supplements. Do not get confused by all this fuss over there. You have to know what you actually want to achieve with the supplements you're taking. For example, for me personally, the two mangles will always either to increase my health and immunity or to boost my muscle growth and fat loss to a smaller degree. Once you have defined your goals, you create a list of potential supplements for each goal. Now where do you get the ed use for this list? In my opinion, the best address for trust information supplements is examined dot com. They compile pretty much all of the data available on most supplements out there and unaffiliated with any brand's or manufacturer's. They have most of the information of individual supplements on their website. But if you want a complete list off all the supplements for specific health goal, I suggest you get their steak cuts. Examine his steak I. It's not just for fitness, but also for vegans, seniors, joint health, sleep quality and many more off course. There are also other websites that will recommend supplements for specific health goals. Just make sure they aren't funded by any major supplement companies. Then, once you've done your research on potential candidates for you stay, you want to write them down. Let's take the example of muscle building supplements. After a few minutes of some research, you will probably have identified the most common supplements recommended for beginners. They usually include protein powder creating glutamine BC ace fish OIL Beat Alan een multi vitamins and all kinds of pre workout supplements. But what do you do now? Do you buy all of them and just hope for the best? Probably not, unless you want to three money out of the window. Basically, your next task will be to identify the most important supplements on that list and to single out a few you want to start with finding the right supplements on that list comes down to checking them for effectiveness and reliability. So the first thing you will do is to eliminate any supplements that aren't directly linked to your goal of building muscle. For example, fish oil and multi vitamins might be good supplements, but only in regards to general health. They won't do much for increased muscle growth. Besides, keep of your immunity. Next, you want to figure out which of the remaining supplements have been tested the most and showed the most reliable results across the board. This, of course, requires some research. You can either do this research yourself by looking at the available data. In that case, Google Scholar would be the next good starting point or If you don't have time for this, you can also outsource this process to your favorite blogger or fitness website. Basically, what you want to do is check out different sources and see if you can find an emerging pattern again. These can be websites like examined, all come or WebMD. One blogger or website recommending a product doesn't mean much, but if the vast majority supports a product, you might be onto something. One thing you should keep in mind, though, is that often people in the fitness industry take way too many supplements, and they also often recommend their own products or are affiliated with certain brands. So if you don't like being sold toe all the time, make sure the personal website you listen. Toe is an authority in their field who also treats their fans with respect. Now let me give you two examples to show you what I mean. First, creating creating is among the most studied supplements out there, and it has been shown to be both effective and safe for healthy girls. As long as you get high quality products like Creep. This isn't news among the fitness community and pretty much any coach or established website will tell you the same on the other anti of BC eights, which are either branded as extremely important or unnecessary, depending on who you ask. So if you find conflicting advice on a supplement like in the case of B. C. S, you want to look for more than just one or two opinions and, of course, do your own research. When you do this, you will quickly notice that even though BC is are extremely important for muscle growth and maintenance, you're already getting enough of them. If your total daily protein has met, and especially if you also take away protein powder, Supplementation of BCS is therefore not necessary unless you train under specific circumstances, like in a fasted state. Another thing you will notice when researching potential supplements is that there is actually only a small number of supplements proven to bring your results. This is not only the case for muscle building products, but for health and fitness in general. While this means you will have to do some digging to find them, it's definitely better for your wallet, and we'll save you a lot of money in the long run Let's illustrate this with the list of muscle building supplements again as a beginner, the only supplements that air really helpful and that I generally recommend are creating and protein powder both of fairly cheap and staples in the bodybuilding worked. You might also benefit from betel Melanie, but the positive effect is a lot less than from the other two glutamine BC Ace and pre workout supplements are usually not necessary. And if you really need a boost before your training, go with a simple caffeine supplement. Instead, it's pretty much just a Z effective and a lot cheaper. Starting out with fewer supplements also has other benefits. Besides being cheaper, it's a lot easier to monitor their effects if you start with only one or two products in your steak. For example, if your protein intake is lower than optimal, both protein powder, NBC Ace would probably help you see better results. But if you started taking them at the same time, you might think the combination was what got you the results. Now, if you first tried protein powder and NBC ace, you would see that protein powder was all you needed, and the improvement came from bringing your overall protein tau idea levels off course with some supplements, especially if they're for general health. You won't see immediate results, and they will only show their effects after months or even years of taking. But you can still rule out allergies and intolerances that way when you take them individually. This is also the reason I'm not a big fan of multi vitamins. Often they're either under or overdosed, which might lead to all kinds of problems and adverse effects. But in a multi vitamin supplement, you will take all the vitamins and minerals in one pill, and you will never know which one is to blame. Getting them individually might seem unnecessary at first, but it's the only way to identify which vitamins you really need and to rule of all the other ones that you're already getting enough of three a normal days. The same applies to supplements in general only when you take them individually and give it enough time to see any benefits for side effects will you be able to tell if a product is really worth your life and that's pretty much the entire process you need to know. First you define your goals, then you list potential supplements. And lastly, after doing some research, you try a one or two proven options to see if they're right for you. Once you've done this a few times, it will be super easy, and you can build your supplements. Take further. It's what I've been doing for years and what has allowed me to be able to see through the jungle of marketing and hype that surrounds the supplement industry. 4. Why I don't take multivitamins: probably the most well known supplement for health are multi vitamins, which you can get for cheap at any local supermarket. Now, even though the idea of multi vitamins is good, so getting all your daily requirements in just one pill their execution is usually not optimal. And why I don't recommend taking them first. Of all, the ingredients and multi vitamins are almost always either under or overdosed. Vitamin D, for example, is usually included in too small of a does to make a difference, while other micronutrients that you already get enough of your normal diet are overdosed like in the case of selenium. In fact, many of the ingredients in a multivitamin aren't even necessary to supplement and are just included. To make the customer think they're getting more. For less and more healthy and effective approach to supplementation is to build your own stick off personal supplements that you take every day and cannot just based on your needs . So how do you do this first off start by setting health goals and identify possible deficiencies, for example, you might often feel tired and weak, even though you sleep enough and not too much, either In this case, your health goal would be more energy and general resistance. I always recommend you talk to your doctor first about your symptoms and let him do a blood test to actually measure for possible deficiencies. If one exists, he will then recommend you certain supplements to make sure everything goes back to anomaly . The less accurate but still possible strategy is to simply start supplementing the most common supplements recommended for a certain health co. In the following lessons, I will list them for things like bone health, immunity, fat loss, vegan diets and more. You do not want to start by taking all of the supplements at once, but instead take one for a few weeks and see if it makes a difference. If so, keep it in your stay and then try the next one. This process takes time, of course, but it will have you perfect the diet and supplements take that is right for you and your health needs 5. Whey Protein: way protein is probably the most popular type of protein supplement out there, if not the most popular type off all supplements out there. But even though it is so common and found pretty much around the world, many people are still confused as to what it is and how it works. Ways originally derived from milk, which is comprised of two types of protein casing making up around 80% of all milk proteins and wait, making up only 20% during the manufacturing of cheese way can be found in the liquid that has left over when you separate the solid parts. But before you get your common way protein powder, the liquid has to undergo some more processing, and afterwards what you're left with is the white powder that you can buy in the supplement store. Like all proteins ways comprised of amino acids, the building blocks of tissue and muscle growth as an animal protein is also high in all essential amino acids and a particularly good source of the three branch chain amino acids , also called B. C. A's losing isil, losing and value, which are especially important, and muscle bro. But what does way protein actually do. Your body requires more protein when you want to build muscle. Where is the general recommended protein intake for the average adult is anywhere from 0.4 to 0.5 grams per pound of body weight. Someone looking to build muscle at the optimal rate should consume about double there. While you can theoretically get all your necessary protein from whole food sources, consuming enough protein that way, it can be tricky, especially when you don't have time to prepare high protein meals all the time. That is why most athletes and bodybuilders use protein powders in addition to a balanced diet. So if you're crunched for time, a good protein powder can really make your life easier. Way protein definitely qualifies as a good protein powder because of several factors. First, digestibility wait is absorbed faster than other forms of protein, which means it's available faster for protein synthesis and muscle growth. This makes it especially useful before and after your workout, but less before longer fest, where you should favor a more slow digesting protein like casing. It also has a very good amino acid profile. Like I said before, ways high in all of the nine essential amino acids, which we need to derive from food and cannot produce in the body with three grams of losing her 25 grams group of way. You also get a lot of the most important Amina assets in muscle group. Most other protein sources have less losing, and lastly, price and availability way protein is the most common form of protein powder. Since every major supplement brand has one way product on the market, there's a lot more competition, which brings down the prices and also means you will find a good way protein powder and basically any supplements store around the world. It's cheap. Price and availability are also the reasons I recommended. For most beginners, there's not much you can do wrong here. What you should keep in mind is that there are three main types of way protein products, concentrates, isolates and hide. Rely states use how they're different from each other. Away concentrate is your most basic type of protein powder and contains around 70 to 80% protein. Even the way is naturally low in lactose and fat. You will still find some and way concentrates, which is why This type is not recommended for people where electrodes and tolerant. If you don't have a problem with lactose digestion and want the cheapest way available, go with the concentrate. It's not inherently inferior. Toe isolates, but simply has been processed less way protein. Isolates are way concentrates, which have been further processed to remove basically all the fed and lack toes. This is why your protein concentration reaches around 90 to 95%. The higher degree of processing also increases. It's price, and isolates can sometimes be double the price of a way. Concentrate for me. This is worth the money because I'm slightly lack toes intolerant. But if you aren't, chances are you will do just fine with the way concentrate or a blend of concentrate and isolate. And lastly, we have way protein. Heidel Isaac This way has been hydrolyzed or pre digested, meaning the protein has already been partially broken down. This will reduce digestion time compared to concentrates and isolates. But since ways already have passed digesting protein, the advantages minor hydrolyzed way also tends to taste bitter and is a lot more expensive than concentrate. So I don't recommend it for beginners unless you have a special reason for it now. How should you take way? Protein power? Your daily dose of way protein and protein supplements in general will depend on how much total protein you need to consume every day. Like I mentioned earlier, 0.8 toe one gram per pound of body weight works as a good rule of thumb. But keep in mind that the majority of your diet should always be based around whole foods, which applies not only to protein but all macronutrients. So try to build your diet around quality protein sources and use protein powder on Leah's a supplement and not as a substitute, depending on your lifestyle required protein intake and willingness to cook, I suggest you get around 1/3 to maximum 1/2 of your protein from protein shakes in regards to away protein timing and make sense to take a regular dose of 25 to 30 grams either an hour or 30 minutes before you work out or right after you work out. This doesn't mean you have to chuck down your shake as soon as you get done with your last set. The myth of the anabolic window has basically been the bunked. Now are there any side effects way Protein is generally very safe. There are no studies showing that protein supplementation, where higher protein intake in general can lead to kidney damage or bone loss. If you're a healthy adult, people with existing kidney problems should talk to their doctors first, but anyone else shouldn't worry about way protein side effects. 6. Casein Protein: like Wait casing is a milk protein, which can be extracted in the cheesemaking process. Casey makes up roughly 80% of the protein you confined neck house milk, and it also has quite a few ingredients that are helpful when wanting to build muscle. To make casing. You usually at Chai Mohsen Toe homework, which causes the milk to co graduate and separates way from Casey. Where is way will be found in the liquid part. Most of the casing will form a solid mass. This solid mass will then be filtered and purified to concentrate the casing further. Like all proteins, casing is composed of amino acids, the building blocks of tissue and muscle group. As an animal protein, it is also high in all essential amino acids and a fairly good source of the amino acid losing, which is especially important in muscle growth. But what does Casey actually do? Your body requires more protein when you want to build muscle. Where is the general recommended protein intake for the average adult is anywhere from 0.4 to 0.5 grams per pound of body weight. Someone looking to build muscle at the optimal rate should consume about double that. While you can theoretically get all your necessary protein from whole food sources, consuming enough protein that way can be tricky, especially when you don't have time to prepare Hyatt protein meals all day. That is why most athletes and bodybuilders use protein powders in addition to a balanced diet. So if you're crunched for time, a good protein powder can really make your life easier. Que Seen does qualify as a good protein powder because of several reasons. First, digestibility, unlike weight casing, is a slow digesting protein. This means that can be taken at any time of the day and with any meal. But it's not as useful if you're looking for a quick source of protein, for example, right before your workouts. Since it's slower, digesting casing will also keep you full a bit longer than away protein shake so it can be used for snacks or before longer, fast when you know you will have nothing to eat for several hours. Next, you'll also get a pretty good amino acid profile. Like I said before it, Casey nous high in all of the nine essential Amina assets, which we need to arrive from food and cannot produce in the body with 2.3 grams of losing her 25 grams scoop of casing. It's a bit lower than way, but still higher than many other protein sources. And lastly, Casey and X as a thickening agent because of its ability to act as a thickening agent, you should use casing instead of weight when making things like mud cakes were other fitness desserts. Now there are two main types of casing products. My seller Casing and hydrolyzed cases. Here's how they're different from each other. My seller casing is the normal form of casing powder. Unlike hydrolyzed casing, the molecular structure has been left intact, and this encourages slow breakdown, an absorption by the body. Hydro lies casing is a little different, Like hydrolyzed way hydrolyzed casing has already been broken down into smaller pep tights by hide relies ing the bonds again, Just like in the case of way hide relies casing is quite a bit more expensive than my seller casing. Because of all the processing involves, it's also a lot more bitter than normal casing. Since the point of casing is to be slow digesting, there aren't a whole lot of arguments for hydrolyzed casing, which is why I recommend you get the normal version instead. If you need a hydrolyzed protein powder, go with Hyde realized. Wait now how should you take casing? Your daily dose of casing protein and port in supplements and general will depend on how much total protein you need to consume every day. Like I mentioned earlier, 0.8 toe one gram per pound of body weight works as a good rule of thumb. But keep in mind that the majority of your diet should always be based around whole foods, which applies not only to protein but all macronutrients. So try to build your diet around quality protein sources and use protein powder on Leah's a supplement and not as a substitute. Depending on your lifestyle required protein intake and willingness to cook, I suggest you get around 1/3 to maximum 1/2 of your protein from protein shakes. In regards to casing protein timing, you can take it at any time of the day and with any meal. If for some reason you want to take it before you work out, you will probably want to give it more time than way, so at least an hour or two before you hit the gym casing is also good protein to take before bed. Consuming any type of protein before bed can help you get a little more recovery and muscle protein synthesis and Casey. And make sure you provide your body with a steady amino acid supply throughout the night. No other. Any side effects. Casing protein is generally very safe. There are no studies showing that protein supplementation, where higher protein intake in general can lead to kidney damage or bone loss. If you're a healthy adult, people with existing kidney problems should talk to their doctors first. But anyone else shouldn't worry about side effects from supplementing with Casey in protein . 7. Egg Protein: at protein powder, which is usually at wide protein powder, is made from dehydrated egg whites that have been processed into fine powder. Most manufacturers use a spray drying process to produce the powder. What's interesting is that egg protein powder used to be the staple in most bodybuilder's diet. In the eighties, even though some supplement companies had concentrated milk protein powder, there was no way or casing protein powder. So the main protein supplement most fitness enthusiasts used at that time was act protein powder. That's because in general, egg protein is a very high quality protein. One scoop provides approximately 24 grams of protein, four times the amount found in one whole egg egg protein powder, especially when made from free range eggs, also contained some vitamins, like Vitamin A, B and D. As an animal protein, it is also high in all essential amino assets and a particularly good source of the three branched chain. Amino acids loosen ice solution and valley, which are especially important and muscle group. Now what does egg protein powder do? Your body requires more protein when you want to build muscle. Where is the general recommended protein intake for the average adult is anywhere from 0.4 to 0.5 grams per pound of body weight. Someone looking to build muscle at the optimal rate should consume about double that. While you can theoretically get all your necessary protein from whole food sources, consuming enough protein that way can be tricky, especially when you don't have time to prepare Hyatt protein meals all day. That is why most athletes and bodybuilders use protein powders in addition to a balanced diet. So if you're crunched for time, a good protein powder can really make your life easier. Now that you know why consuming and protein powder can be a good idea, What are the pros and cons of egg protein powders? As for the pros, you first have a moderate digestion where his way is a past digesting protein and Casey in a slow digesting protein egg protein fall somewhere in the middle. This means that protein will not only boost protein synthesis but also prevent muscle protein breakdown. You also have a low degree of processing egg White protein powder is naturally very low in carbs and fat. That means very little processing is needed for the end product. This makes it the perfect protein powder for anyone worried about mechanical and chemical processing that some protein powders have to undergo. And lastly, you don't have lack toes since act. Protein powder is not derived from milk, it doesn't contain any lack toes. This makes it a great option if you're electrodes intolerant or just cannot handle milk very well, no. What about the cons? Well, first of all, it's not a whole egg consuming egg. Protein powder is not the same as eating a whole A. Most of the nutrients in an anger phone in the yoke, which isn't part of egg white protein powder and quite even when it's not drive is already low in anything about protein, so don't expect to get a lot of vitamins from egg white protein powder, and you also have the issue of antibiotics. Traces of antibiotics, hormones and other pharmaceuticals can be present an egg protein powder. If they used factory farmed eggs, there is no real way for you to check what types of eggs were used, so I recommend that if you buy egg white protein powder, go with a well known brand and a protein powder based on free range eggs. Great. Now that you know about the generals of egg protein powder, how should you take it? Your daily dose of protein supplements will depend on how much total protein you need to consume every day. Like I mentioned earlier, 0.8 toe one gram per pound of body weight works as a good rule of thumb. But keep in mind that the majority of your diet should always be based around whole foods, which applies not only to protein but all macronutrients. So try to build your diet around quality protein sources and use protein powder on Leah's a supplement and not as a substitute. Depending on your lifestyle required protein intake and willingness to cook, I suggest you get around 1/3 to maximum 1/2 of your protein from protein shakes in regards to egg protein timing. You can take it at any time of day and with any meal. If for some reason you want to take it right before you work out, you probably want to give it more time than wait because it's slower digesting. So at least an hour or two before you hit the gym like a scene. That protein is also good protein to take before bed. Consuming protein before bed can help you get a little more recovery and protein synthesis and egg protein will be digested slower than way protein, for example, so it make sure you provide your body with a steady amino acid supply throughout the night . In theory, you could also combine way casing and egg protein to maximize muscle growth. Way to achieve fast muscle protein synthesis and egg protein and casing to maintain it for a few hours while also decreasing muscle breakdown. But if you're getting most of your protein from whole food sources, you will have a steady supply of Amina assets in the blood anyway. So the benefit of mixing these three is minimal. Cried for yourself and see if it's worth the hassle. And lastly, side effects protein is generally very safe. There are no studies showing that protein supplementation or higher protein intakes and general can lead to kidney damage or bonus. If you're a healthy adult, people with existing kidney problems should talk to their doctor first, but anyone else shouldn't worry about egg protein side effects 8. Pea Protein: P protein is made of dried yellow, few piece of fibres, legume that contains high amounts of all the essential amino assets. Except for Mathias as a protein source, pea protein was long overlooked. But with vegan and vegetarian diets gaining in popularity, plant based protein powders are becoming more widespread and popular because it is so high and branch chain amino acids pea protein as a good vegan alternative toe way protein. But what does P protein actually do? Your body requires more protein when you want to build muscle. Where is the general recommended protein intake for the average adult is anywhere from 0.4 to 0.5 grams per pound of body weight. Someone looking to build muscle at the optimal rate should consume about double that. While you can theoretically get all your necessary protein from whole food sources, consuming enough protein that way can be tricky, especially when you don't have time to prepare high protein meals all day. That is why most athletes and bodybuilders use protein powders in addition to a balanced diet. So if you're crunched for time, a good protein powder can really make your life easier. Now let's talk about the benefits of people, first of all, and this is the reason most people choose it. It's vegan. This will be the most important reason for most people because in general, P protein is among the best vegan protein powders you can get. So if you want a plant based protein supplement, definitely try pea protein. You also get a high quality protein. In one study to test groups perform resistance training for 12 weeks, the first group supplemented 50 grams of p protein daily, and the second room supplemented 50 grams of way protein daily. At the end of the study, both groups experienced similar increases and muscle growth and thickness. This is one of the reasons many people say P protein is the plant based way protein. You also get moderate digestion where his way is a fast digesting protein and casing is slow. Digesting protein. Pea protein falls somewhere in the middle. This means pea protein will not only boost protein synthesis but also prevent muscle protein breakdown. And lastly, it's hyper allergenic. This means pea protein is relatively unlikely to cause any allergic reaction, depending on the brand. They're also very few additives and artificial ingredients, which is good if you're looking for something very close to a whole food source. Since it is also not made from milk, it's free of lack toes and a great option for those who are lactose intolerant. Okay, now that you know about the pros of B protein powder, how should you take it? Your daily dose of protein supplements will depend on how much total protein you need to consume every day. Like I mentioned earlier, 0.821 gram per pound of body weight works as a good rule of thumb. But keep in mind that the majority of your diet should always be based around whole foods, which applies not only to protein but all macronutrients. So try to build your diet around quality protein sources and use protein powder on Leah's a supplement and not as a substitute. Depending on your lifestyle required protein intake and willingness to cook, I suggest you get around 1/3 to maximum 1/2 of your protein from protein shakes, and lastly, are there any side effects associated with pre protein? In general, P protein is very safe. There are no studies showing that protein supplementation or higher protein intakes. General can lead to kidney damage for bonus If you're a healthy adult, people with existing kidney problems should talk to their doctor first, but anyone else shouldn't worry about side effects. 9. BCAA: B C A. A stands for branch chain amino acids. They're called branched because of their structure, which includes a side chain of one carbon atom and three hydrogen addicts. The three B C A's are losing ice solution and valley, and they account for around 1/3 of essential amino assets in muscle protein. It's what this means is that even though amino acids and general are very important muscle growth, the three B C A's are key players. When you want to promote muscle protein synthesis because be Cesar so important to muscle tissue and also help you blood sugar levels constant. You want to make sure to get enough to support your workouts. But what to be say's Actually do? Studies have shown that B, C, A's and B C A supplementation can have certain benefits. Since the sea is especially losing are vital to muscle growth. Supplementation can promote muscle protein synthesis and increased muscle broke over time. It can also be used to prevent fatigue and beginners. Other studies have shown that it can improve your immunity by providing energy and helping in the synthesis of new cells. BC is also reduced exercise induced muscle damage, which means you suffer from less soreness and get better long term muscle function and growth. Now the problem with these findings is that they come from studies that looked at people. We're not getting enough protein in the first place. Obviously, when you're already getting very little protein, your body will love any additional immune essence and therefore perform better. What you have to know is that you don't have to consume supplements to get your BCS pretty much all quality whole food protein sources are high in them. For example, need eggs and dairy products, but also way protein supplements. I will assume that you are already getting most of your protein from such sources, So the real question we should be asking is what do be say supplements do when you consume them. In addition, toe a normal protein intake. And the answer is not much, even though there aren't any studies. I know of that. Compare the two scenarios. So one an ideal protein intake without BC a supplementation and to an ideal protein intake . With BC A supplementation. There's no actual evidence that taking BCS does anything when you're already getting enough tool protein which indirectly will lead to plenty of BC's through your normal date. Now there is one benefit to BC a supplementation that I haven't talked about people who want to exercise in a fasted state, for example, when working out first thing in the morning should take them. That's because when you exercise in a fasted stayed muscle, breakdown is increased. Too much muscle breakdown will hurt your muscle growth over time, which is why you want to minimize it. Taking a good BC A supplement can prevent muscle breakdown. That's because the amino acid losing is mostly responsible for the suppression of muscle breakdown, which you get plenty off from BC A supplements. Now, of course, you could also eat something to get your losing and avoid muscle breakdown. But that would break your fast, which I assume is not what you want to do when you're trying to work out in a passive state . BC A supplements, on the other hand, wont break your fast because they have a very small impact on insulin levels. So the bottom line is that PC A supplements are usually overhyped, not necessary. If you're already getting enough protein, the only situation where they're useful is when you want to or have to exercise on an empty stomach and want to avoid muscle breakdown. That said, How should you take them? Assuming that you're in a fasted state and want to take PC A supplements before your workout, go with a dose off 5 to 10 grams. After your training, you should break your fast and get some additional protein, preferably from whole food sources. But like I said before, it's more important to what your total protein than from micro manage your be, say and take. Most people will not exercise on an empty stomach, so they don't have to worry about it anyways. Now are there any side effects? B. C. A. Supplements are generally very safe. If you stick to the recommended daily intake, you will be fine. 10. Glutamine: glutamine is amino acid, which is found naturally in the body. Glued a means primary functions are in digestion and immunity support. It is also important for providing nitrogen and carbon to very cells in the body. Besides that, it is necessary to create other amino acids and glucose. Glutamine is generally classified as a semi conditional amino acid, which means that even though our body economically produce it in sufficient quantities under certain conditions, for example, when you're under a lot of stress or when you're sick, it becomes essential, and you have to get it from your diet to cover the body's needs. Now what do glutamine supplements do, since gluing please a key role and protein metabolism while also protecting the muscle from breaking down? It was long believed to be one of the most important supplements out there. In fact, some people consider it as important as creating or protein powder. Therefore, many brands started selling isolated L glutamine pills and powders, primarily marketing to people wanting to build muscle and loose fit, the most common benefits that they mentioned, where increased muscle protein synthesis and improved recovery. The problem is that the evidence for these claims is fairly weak. One study, which tested extremely high glutamine supplementation at 900 milligrams per kilogram of lean mass, showed no measurable benefits. Keep in mind that your standard doses around 5 to 20 grams daily, and the researchers used around 60 grams when compared with the placebo group. The participants using Blue Demon, did not achieve any greater increases in strength and saw no improvements in body composition. The effect on immunity is a bit more complicated. As I mentioned before, even though your body can produce enough glutamine under normal conditions, it can become essential under periods of high stress. So if you follow an intense workout plan, then glutamine could theoretically lower the negative side effects of the stressful work out and help with recovery. This would allow you to train at higher frequencies and would increase overall workout quality as well. The thing is that for most people, low short term high intensity activities such as weight training only produce a minor impact on the immune system and usually have no drastic effects on the bodies glutamine levels. But things change. If you're an endurance athlete, then your training sessions are longer and will drastically affect your bloomin levels. In this case, supplementation can help bring these levels back into balance to prevent potential damage to immune cells. So the scientific evidence for blue to mean supplementation in regards to muscle grow is basically non existent, toe weak at best. And when it comes to immune, boosting effects and recovery, bodybuilders usually don't train long enough to see large declines in the body. Skloot Ammen levels Things are different for endurance athletes, of course. Like I said before, that said, At this point, I also want to give you my personal experience with glutamine because this is one of the few times where study results and my personal experience did not line up. In general, the research suggests that due to mean supplementation is not necessary for the average person who exercises in the gym and doesn't do hours of endurance training. But for me personally, it actually didn't make a huge difference. My immune system has never been the strongest, and I remember how weight training significantly wore me down during my beginner days. I would also get sick quite a bit, which didn't help my motivation, of course, since I started supplementing glutamine. These negative side effects of my gym workouts have basically disappeared in. Nowadays, I almost never get sick anymore. Now I don't want to make looming out to be an immunity booster, but I can tell you that it made a big difference in my supplements stick. This doesn't mean, of course, my experiences translate to everyone, and my body might just produce less than ideal Buddha mean or need more than the average person, whatever it is. If you have suffered from similar symptoms, I suggest you have glued Amina. Try. It's very cheap, and you can't really do anything wrong. So if you want to try it out, how should you take hold of me? The normal recommended doses between 5 to 10 grams per day. You will sometimes see larger recommendations of up to 20 grams, but if you want to supplement it for recovery and intestinal health, five grams should usually be enough. It also doesn't matter when you take would mean I personally makes it with my morning protein shake. Glutamine supplements are also very safe. If you stick to the recommended daily intake, you will be fine and see no side effects 11. Arginine: Argentine is an amino acid that is involved in many metabolic processes and important in the treatment of high blood pressure and heart diseases. It all says other important roles in the bodies, such as wound healing, immune function, hormone balance and blood flow. Like glutamine, Argentine is classified as a semi conditional amino acid, which means that even though our body economically produce it in sufficient quantities under certain conditions, for example, when you're sick, it becomes essential, and you have to get some from your diet to cover the body's needs. Now, what do arginine supplements do? L Arginine is a popular supplement for athletes and is set to increase nitric oxide levels in the blood. This, in turn, would elevate blood flow and nutrient delivery to the muscles, which then should lead to increase muscle growth, strength and performance. At least that's what the manufacturers say. But what about actual scientific research? There are a few studies showing that arginine supplementation can actually raise nitric oxide levels in the body and in turn widened blood vessels as well as improve blood flow. Like I said before, better blood flow means more nutrients to the muscle cells as well as a bigger pump. Doing it work out. The bigger pump is also the reason why Argentine is found in many pre workout supplements. The problem is that this effect is very unreliable. Some people notice a difference, while others don't. Therefore, my advice to you is pretty simple. Try it yourself. It might help get you more out of your workout, and training with a bigger pump is definitely more fun. But don't get disappointed when you don't see any results. Argentine is definitely not. It must have supplement and more of a fund gimmick. That said, you can also try supplementing Citra Lean, which is converted into Argentina and the kidneys but has a better absorption rate. Central Lean will increase levels of plaice margin in more effectively than Argentine itself. So many people actually consider sexually to be the better our Jeanne. Now, if you want to try it out, how should you take it? The normal recommended dose of arginine is between three and six grams before you work out . If for some reason you want to keep Argentine levels elevated throughout the day, you can take it up to three times a day. But make sure to stay below 20 grams total. Now, what about side effects? Taking more than 10 grams of Argentine at once can lead to diarrhea and stomach distress, so stick to the doses I outlined before. 12. Beta Alanine: Vida Elhanan is a modified version of the amino acid L anin. It binds to hiss sitting and the brain and muscles to form Carnesi. Because bid Elhanan increases card missing in the body, it helps muscles resist asset building. Now, to understand all of this, what do beta Elhanan supplements actually do when you take Beta Ellen in your body? Turns it into the molecule. Carnesi, which X is an asset buffer when your body notices drops in the pH value, then releases Karna seen as a protective mechanism in regards to exercise. This is important because it mitigates the impact lactic acid will have in the muscle. What this means is that supplementing beta Elhanan will improve your muscular endurance. If you trained with weights, you can expect to perform one or two additional reps when training in the 8 to 15 reparation. This might not sound like a lot at first, but keep in mind that intermediate and advanced lifters sometimes don't see any progress for weeks, so even a small boost will go a long ways for them. Also, keep in mind that women and vegetarians naturally have lower amounts of muscle carnitine than men and mediators. Therefore, they will benefit even more from beta Elhanan supplementation. Now, if you want to try it out, how should you take it? Your standard doses between 2 to 5 grams. You often see bid Elhanan used as a pre workout supplement, but its effect is actually not time dependent. This means it's more important that you take it regularly and not at which time of day you take and lastly, side effects. Large doses of beta Elhanan can result in a sensation of tingling under your skin. This side effect is harmless, but if you want to avoid it, take several smaller doses of up to one gram throughout the day instead of one large dose. 13. Carnitine: L Carnitine is often categorized is an amino acid, but it's technically an amino acid like compound which is related to the B vitamins. This is also what used to be called vitamin BT. It helps the body produce energy and is important for brain and howard function, muscle movement and a number of other body processes to supply your body with enough l carnitine. It can be synthesized in the kidneys and liver from other amino acids, after which it is stored mostly in the muscle and brain. You can also get L carnitine from your diet, with good sources being red meat and certain plant products like avocados and soybeans. Now what you should know is that there are two main forms of carnitine de carnitine and l carnitine. Where is L? Carnitine can be found in nature and is biologically active. De carnitine is biologically inactive and not sold as a supplement. Since Carney team plays an important role in burning fat for energy, most people see it as a fat loss supplement. However, you might also stumble across S It'll L carnitine, also known as El Car, which is a certain type of carnitine that has acid still attached to the carnitine molecule . This increases its ability to pass across the blood brain barrier to enter the brain. Where you connect is an anti oxidant. Because of Al Qaeda's ability to increase alertness, it's usually sold as a brain booster. Now what do current seen supplements do? Like I said before, people usually supplement with L carnitine to increase their bodies carnage in stores and to saturate the Corentin levels in their muscles. In theory, that should produce a serious of beneficial effects, for example, as muscle soreness, better post workout recovery and higher nitric oxide production. But the problem is that most people are already getting enough of it, so additional supplementation isn't necessary. The only people benefitting from supplementation seem to be non meat eaters and the elderly . So what we can say is that carnitine supplementation usually isn't necessary when you're looking for general health benefits. But what about fitness and fat loss? Now there are studies showing that L carnitine supplementation does reduce muscle damage during and after intense exercise. This, in turn, should improve muscle repair while also reducing muscle soreness. One possible explanation could be because of increased blood flow to the muscles, which brings more nutrients to the muscle tissue while also reducing oxidative stress. But keep in mind that this is a small benefit at best, which is why I don't believe carnitine is a must have muscle growth supplement. Try it out yourself and see if it's worth your money. But don't hope for miracles in regards to fat loss. Carnitine supplementation should work well in theory because it's so important and medicalizing fed for energy. But the imperial evidence doesn't show much of a benefit unless you're deficient. That means carnitine supplements won't help you lose more fed unless you're elderly or don't eat much meat. But even then, the effect is probably minor. No, if you decide to take it, how should you? The standard bills for L carnitine is between 502,000 milligrams per day. If you're supplementing other forms, the doses are 600 to 2500 milligrams of el car, 1000 to 4000 milligrams off L carnitine ELT heart rate and 1000 to 4000 milligrams of glycerine. Propylene. Neil L Carnitine. Now, what about this side effects? L carnitine is generally safe as a supplement. But there is one study that found that carnitine and meat could increase the risk of heart disease. Basically, what the researchers found was that it spiked a substance known as T M a O, which has been associated with heart disease. But it might not actually cause it. We don't know for sure, so because we still need more evidence on this subject, I believe there's not enough evidence for this to be a reason to stop eating quality meat or to stop supplementing l carnitine. If you're doing so that set, you do want to limit your intake of process red meat like bacon or salami is there definitely aren't healthy and large amounts. 14. Tribulus Terrestris: Tripolis to restaurants is a hurt from Ayurveda. It is usually either sold as a libido or a testosterone booster and regards libido. There does seem to be a positive effect. Sexual well being an erectile function were also reported to be higher after supplementation. The problem is that most studies were done on threats, and there are very few human studies. As for its effects on testosterone levels, there is no evidence that it does anything besides increased libido studies looking at sports performance and tribulation intakes. All have failed to find any benefits, and when measured, it has repeatedly failed to increase testosterone levels. Now what this means is that tribute list to restaurants might have a few positive applications, mostly in regards to libido. But it does not seem to impact power output or testosterone levels. But how does it actually work? It's not exactly known how tributes works, but it might enhance energon receptor density in the brain, since this effect doesn't seem to take place in the muscles. The only affirmed effect is an increase in libido like I said before, and not muscle roof. There are also animal studies showing that the fruits of tribulation could protect certain organs, especially the liver and kidneys, from oxidative damages. This effect took place at fairly low dosages and will probably be further investigated and future studies. Now, if you decide to take tribulation, how should you take it? There's no recommended dosage for tribulation, but the standard dose for Liberto enhancement is usually between 200 to 450 milligrams per day. And as for side effects, Tripolis supplements are generally safe when consumed. A normal doses study lasted up to 90 days, so we don't know about the long term effects. But there aren't any cases we know off where long term supplementation ran into problems. 15. Maca: market is one of those supplements that is made from exotic fruits and has all kinds of supposed health benefits. With all this hype around it, it can be difficult to distinguish fact from fiction. So let's see what it can and can't do. First of all, what is it? Market is in a Peruvian herb that has been used in the Incan culture for different medical purposes. It is a starchy carbohydrates, similar and taste to a potato. It's rich in plant sterols and a decent source of magnesium, iron, selenium and calcium. The incomes long believed that the plan would deliver energy and mental clarity while also enhancing sex drive. But does it really? Unfortunately, it's not a well studied substance, and we only have a few randomized control studies. The ones that do exist show certain benefits, however. So what do Marcus Supplements do? Study suggests it may enhance semen quality, improves symptoms of menopause and lower prostate size if the process is enlarged. This is especially interesting for men suffering from low sex drive or infertility. Early research has shown that within a four month period, Marco was able to increase sexual desire and sperm count in men. Other animal studies have also noted that Marcus seems to act as an aphrodisiac. However, the effect seems to be less potent. Women and one journal concluded that there is no strong medical evidence to support its use for female sexual dysfunction. Now, if you decide to try out Marca, how should you take it? Marco can be supplemented by eating the route or through an extract. The standard does for Marcus Supplement is between 1500 to 3000 milligrams per day. And are there any side effects Marcus generally safe for most people when taken in standard doses there No studies looking into the effect of abnormally high doses. But there have also been no reports off adverse effects from consuming too much market. 16. Fish Oil: fish oil is high and two kinds of omega three fatty acids i cosa Penton knowing acid, also called E P A. And Yoko sack. Signaling acid, also called B A G fatty fish like salmon, is one of the best sources of these essential fatty acids, which is why the American Heart Association recommends that everyone eat fish at least twice a week. If you don't like fish, supplements are the second best option to get your omega threes. Unfortunately, the body cannot produce its own omega three fatty acids, which is why we need to get them through our diet. Sadly, the typical Western diet contains far more omega six assets than Omega three s. It's usually the ratio is around 16 to 1, which is due to food processing and agriculture practices. Even though Amigas six Essence are generally considered healthy, fits at very high ratio of omega six to Omega three assets might lead to negative side effects and increase inflammation in the body. It was long assumed that the ideal ratio off make it six to omega threes is 1 to 1. But a growing body of research found conflicting evidence, and today we also have some research, calling it a myth. So what the ideal ratio is, and if it even exists, I can tell you. But even if it doesn't, most people still consume too many foods high in processed seat and vegetable oils, which are loaded with omega six and not enough healthy fish, which is high in Omega three. This is definitely an argument for fish official supplements and why I believe you should give them a try Now. What do fish oil supplements do? Studies have found a serious of benefits associated with omega three fatty acids. Most importantly, is probably a reduction and try obliterate levels, which is the Fed phone in your blood. This reduction seems to be highest in people with very high, trendiest rate levels. There are also other studies indicating that fish oil can help maintain a healthy heart and those who already have existing heart disease. It might be able to lower the risk of death from heart disease, but only if no heart medication was taking it along with the Fisher. Other reported benefits included reduce pain and swelling and better joint health. Basically, fish oil improves joint support, which gives your joints more cushioning to perform better and lift heavier without hurting them. Now how should you take fish oil? The American Heart Association recommends one DRAM off fish oil daily, either through supplements for fatty fish. If you're goes to reduce soreness, you might need a higher dose of around six gram, which you should spread over the course of a day. Now, are there any side effects? Fish oil is generally regarded safe when consumed and low tra normal doses, so three grams or less pretty. If you consume large amounts of fish, mercury could become a problem. However, some types of fish, like farm raised salmon, shark and king macro, should therefore be consumed in moderation. Where is fish? Oil supplements typically do not contain mercury. 17. Caffeine: caffeine is probably the most common stimulant in the world. You find it in coffee and tea, along with many other energy drinks for pills. It originally comes from coffee beans but can also be synthesized in the laboratory. Now, as a stimulant, caffeine can be used to improve physical endurance and strength. It works by engaging with the central nervous system, hard muscles and the centers that control blood pressure. This means it can raise blood pressure, something that people was sensitive. Blood pressure might want to keep in mind. Long term caffeine used will build up a tolerance in the body so its effects will be diminished. If you don't stop taking it for a while, usually a month off is enough to get your sensitivity back to baseline. But what do caffeine supplements do? Due to its many applications, caffeine is used for a number of reasons, both by athletes and normal people. Within sports. Caffeine is one of the most commonly use stimulants and is actually allowed by the NC double A. As long as the urine concentration stays under 15 micrograms per milliliter. This is about eight cups of coffee for most people within fitness you will usually seek having used for one of two reasons, either for enhanced training or to increase metabolism. Let's look at both in regards to training, especially weightlifting. Caffeine has been shown to improve endurance and strength. Caffeine drives blood away from the skin and other organs and into the muscles that are being used, which slightly increases power. What this means is that caffeine will allow you to push up more repetitions and more weight during your workout. Now, depending on how advanced of the lifter you are and how your body is used to caffeine, this boost will range from a few percent toe up to 20% in regards to weight loss. Caffeine is most often sold as a metabolism booster now, even though I am usually very skeptic of weight loss pills in their ingredients. Caffeine is one of the few substances that actually deliver results. Studies have shown that both caffeine and coffee stimulate the metabolic rate and healthy and overweight participants 100 milligrams of caffeine are set to increase your basic metabolic rate by around 3 to 4%. If you follow a 2000 calorie diet, this would be around 60 to 80 calories per day. Now you're probably wondering. Do bigger doses boost your metabolism even more? Maybe slightly. But you have to keep in mind that you can also take too much caffeine. Going over. Your ideal does will lead to headache, anxiety, nausea, stomach cramps and problems falling asleep. Always remember, caffeine is a stimulant and should always be treated as such. The more and long you take it, the higher the probability to develop negative side effects. Okay, now that we got that out of the way, how should you take it? The ideal, though, seems to lie within 100 milligrams to 600 milligrams for most people. If you're new to caffeine supplements, start at the low end of that range. 200 milligrams of caffeine seemed to be best for fed burn, while strength increases require large adults of around 500 milligrams. Interestingly, caffeine levels in your blood peak around 60 to 90 minutes after conception. Therefore, you should take it in about an hour before your training. Also, keep in mind the caffeine has a fairly long half life of about six hours. That means if you take a 200 milligram supplement at 6 p.m. You will still have half that amount in your system at midnight. That's why I personally don't take half ing after three PM Lastly, what about side effects? Caffeine is generally safe when it's used correctly. This includes going off every few weeks. It can lead to side effects when taken for a long time or in fairly high doses. Most common are insomnia, nervousness and increased heart rate. 18. Garlic: If a food fits the description of a superfood, it's garlic. Garlic is an earth thought to originate from Siberia but now grows around the world. It is used for a wide variety of health conditions, often related to the heart and blood system. Examples include high and low blood pressure, high cholesterol, the prevention of heart attacks, the hardening of arteries and corona me heart disease. Another common implication is the prevention of certain types of cancer, especially colon cancer, breast cancer and prostate cancer. For example, Chinese men who eat around one club of garlic daily appeared to decrease their risk of developing prostate cancer by 50% which seems to be supported by other research done on populations with high garlic consumption. Unfortunately, there is also research from Iran that contradicts these findings, so the link between garlic and prostate cancer is still not entirely understood. What we do know is that it improves your resistance to infection. One study compared H garlic extract editors of 2.56 grams daily to a placebo and noted that after 90 days of supplementation, there was a decrease of 61% in the number of collective sick days, a decrease of 58% and reported sickness incidents and a decrease in symptoms severity of 21%. But what do garlic supplements actually do? Garlic's main health boosting effects are believed to be due to a molecule called alien. Within the body, Alien turns into alley scene, which then converts into different fed and water soluble. So for containing compounds, it is these compounds which give up hydrogen, so fight and produce the unmistakable smell and taste of garlic. By doing this, garlic also Alexis the blood vessels and provides a number of other health benefits. Now, if you decide to take garlic, how should you? You can take garlic and different forms. Most known we raw aged or through Golic oil. The best two forms are generally believed to be either fresh garlic or H colic supplements . If you consume it fresh, crash or slice it beforehand to ensure maximum Alice seen production. As for dosage, go with 600 to 1200 milligrams a day, which can be divided into multiple doses. If you want to eat fresh garlic, eat a garlic clove with your meals to three times per day. No What about side effects? Garlic can be toxic when consumed in extremely high doses. Therefore, stick to the following. Maximum doses went supplementing 17 grams for people under £150 22.7 grams for people under £200 in 28.4 grams for people under £2050. 19. Ginger: ginger is a rude that grows in warm climates like parts of China, India, Africa and the Caribbean. It actually comes from rhizomes, which are underground stems that grow horizontally while forming roots downwards. It is generally regarded as the spice, but has also been used in traditional medicine in many cultures for thousands of years. Nowadays, it is one of the most common dietary supplements in the world. With a vita ray of applications, you will see it used to treat everything from motion sickness to better brain function like green tea. It has mostly antioxidant and anti inflammatory properties, which also helps the body fight of sickness. Now what do ginger supplements do? Interestingly, Jenner was historically used as a natural remedy for morning or seasickness because of its ability to relieve nausea. This effect has been proven in studies which studied nausea in pregnant women and patients receiving chemotherapy. One study also showed that menstruating women can benefit from ginger as it seemed to provide symptom relief from period cramps and headaches. In fact, ginger appeared to be Justus, effective as over the counter medications like ibuprofen. What's even more impressive are the potential anti cancer properties and ginger. There are studies showing that the Compound six gender role found and ginger may block cancer cell growth and inhibit the development of a very in pancreatic and prostate cancer . Unfortunately, these studies were done in test tubes, so we still don't know how ginger effects cancer in living humans. Now, if you want to give a ginger shot, how should you do it? Normally, doses of 1 to 3 grams are recommended for treating nausea. This could be nausea from morning sickness, motion sickness or period craps. If you want to take ginger as a general health supplement, one gram of ginger extract daily should be enough. You can reach this amount either through standardized supplements or by consuming a teaspoon of fresh grated ginger root. Two teaspoons of around 10 milligrams of syrup would also get you one gram off ginger extract. Lastly, what about side effects? Ginger is generally thought to be saved when consumed in moderation. Since it's a spice, some people report symptoms of stomach discomfort, heartburn and diarrhea. There are also cases of ginger allergies, which you should check before you supplement. If you suffer from analogy, stop using it immediately and talk to your doctor 20. Green Tea: green tea and green tea extract are among the most widely consumed health supplements out there. Green tea is made from the Camelia Sinensis plant, where the Liza dried and either steeped in hot water to drink his teeth or process to be sold as a supplement. The most important parts of green tea or the leaves leave but and stim. The tea is not fermented and instead produced by steaming the leaves at high temperatures. This is then to maintain its most important health boosting compounds. These compounds are called catkins and poli finals, which are water soluble and have antioxidant and anti inflammatory effects. In general, green tea seems to be benefiting almost every organ in the body as it is good for the heart brain blood vessels, while also having anti carcinogenic and anti diabetic properties when drinking or supplementing green tea, keep in mind that it also contains 2 to 4% caffeine, which can be a pro or calm, depending on whether you're looking for a boost and alertness and brain function, or prefer to relax and cool down. But what do green tea supplements actually do? Green tea is most important. Health benefits are anti inflammatory and antioxidant. It can help your body manage minor inflammation, which generally puts you at lower risk of developing many diseases. Of course, the best way to reduce inflammation is through an overall healthy diet and plenty of exercise. But green tea can be a good addition in regards to antioxidant effects. Guarantee combined reactive chemicals in your body called free radicals, which react with your cells and can cause DNA damage. What you have to keep in mind, though, is that many of the positive effects associated with green tea are based on results from in vitro studies. These studies were done on microorganisms outside their normal biological context, which means that the results don't always apply to more complex organisms like humans in humans. It seems that not 100% of the cat Akins get to the cell to exert positive effects. This means the bio availability of green tea might be fairly low, and very little of it might be actually absorbed. Some research suggests that consuming fish oil, along with green tea, increases by availability, which you might want to consider as a combination. Now, how should you take green tea? How much mean to you should consume depends on the strength and purity of your product. If you buy a high quality, high strength extract, a good daily dose is between 250 to 500 milligrams. This will provide you with most of the powerful health promoting effects of green tea. Ask for a side effects. Side effects from green tea extract are rare and mild as long as it stick to the recommended dosage. If you're not used to the caffeine and start with a fairly high dose, you might get headaches and experience dizziness and nausea. 21. Spirulina: Spirulina is a micro alga known for centuries for its nutritional value and positive health effects. The blue green elk naturally grows, and oceans and salty lakes in subtropical climates beckon aspect times. It would be harvested from Lake Texcoco and central Mexico, and nowadays it's still harvested from like Chet in west central Africa. You will generally find spirulina, either as a powder or in capsules and flakes. Interestingly, spirulina is not only used as a supplement but also as a color edited and gum candy and other package groups. I used to read the powder to my morning protein shake, but the fishy and mushroom me taste made it taste so awful that I switched to capsules. Many vegans use it as a protein and vitamin B 12 source because it's around 55 to 70% protein if you take it for vitamin B. 12 reasons. Keep in mind that studies suggest the vitamin is not absorbed very well, and you might lose quite a bit during digestion. The reason spirulina is often marketed as a general health supplement is because of its white range of supposed benefits, including heart, health, metabolism and high cholesterol. Unfortunately, because the research I'm spirulina has limited. The National Institute of Health concluded that there's not enough scientific evidence to determine if spirulina is effective and treating any health conditions. But what about spirulina supplements? Can we actually achieve anything? Well, there is evidence supporting its anti inflammatory effects, even though we still need further research to determine whether spirulina confined of sickness. It has been shown to be pretty good at reducing symptoms of nasal allergies. Even low doses of spirulina taken daily were shown to improve the stuffy nose and sneezing often associated with allergies. So if you want to try it out, how should you take it? Studied that tested spirulina used all kinds of doses, so it's difficult to give you an ideal does. A good starting point is to use two grams of spirulina daily for at least three months. They should give you enough time to see if it has any positive effects on your allergies. As for side effects, there no apparent side effects linked to higher spirulina and take. But doses exceeding eight grams have not found any clear benefit, so it's really a waste of your money 22. Vitamin A: Vitamin A is a fed soluble vitamin that you need to maintain your eyesight and prevent night blindness. It can also improve your immune system. It helps with fed storage and protects against colds, flu and some infections. Vitamin A is an anti oxidant, which means it protects cells against free radicals, would remove electrons from cells, therefore decreasing the risk of cancer and other diseases. You also need vitamin A to groom themselves lower cholesterol and reduce the risk of heart disease and stroke. On top of all, that, vitamin eight slows the aging process. So where can you get your vitamin eight? We naturally get vitamin A from animal livers and from green and yellow vegetables. The type of vitamin A from animal sources is called pre forms, and it's found in very high levels and fatty liver dishes. However, as you can imagine, those aren't optimal for most fitness oriented diets. This is why fitness experts recommend getting vitamin A primarily from plant sources. This form of vitamin A is called pro forms. Green, yellow and orange vegetables contain a lot of it. For example, a single serving of sweet potatoes, carrots and even pumpkin pie has more than 100% of the recommended daily intake. Bell peppers, broccoli and leafy greens like spinach, kale and Swiss chard also contain a significant amount of vitamin A. But what about vitamin A supplements? Signs of a vitamin A deficiency include night blindness and Scalea skin, but most likely you're already getting enough of it through a balanced diet. That's because men only need around 900 micrograms per day and women on Lee. 700 micrograms and microgram is 1 1/1000 of a milligram. So very little. That's why the American Heart Association suggests getting most antioxidants, including beta carotene, solely through your diet by eating more fruits, vegetables and whole grains all of that instead of supplements. That's because too much vitamin eight will do more harm than good. Since it's a fat soluble vitamin, it builds up in the body over time. Some initial signs of too much vitamin A include dry skin, hair loss and cracked lips. If you keep going, you would experience irritability, headache and your liver would start to suffer. But there's also such a thing as an acute vitamin A overdose Here, symptoms would be very severe, and you would start puke ing your head would hurt like crazy, and you could potentially die. The bottom line is that supplementation of vitamin A is not necessary and should generally be avoided unless your doctor told you otherwise. 23. Vitamin B: Whether or not you should supplement vitamin B is a difficult question because vitamin B is actually made up of several B vitamins that work together in the body, with each of the B vitamins performing unique and important functions. This group includes the following vitamin B, one B two, b three, b five, b six, b seven, B nine and B 12. The's vitamins are essential for the breakdown of carbohydrates into glucose. This provides energy for the body, the breakdown of fats and proteins which aids in the normal function of the nervous system . Muscle tone in the stomach and intestinal tract, healthy skin, healthy hair, healthy eyes, mouth and liver. Most people will be familiar with vitamin B 12 supplements, which are often recommended for vegans since their main source our animal products. If you are a vegan, do a blood test and speak to your doctor about possible supplementation. But there are also a few B vitamins that can potentially be dangerous and large amounts. For example, a vitamin B six overdose can cause nerve damage. This usually only happens when you consume more than 2 to 300 milligrams per day, which only a supplement and no normal diet would achieve. So make sure to go off your B six supplements if you notice any unusual sensations like numbness or tingling too much, be three can also cause problems, usually when taking those is larger than 2 to 3000 milligrams. Pretty. Such doses are sometimes recommended in an effort to lower cholesterol, but side effects include itching, nervousness and headaches. Talk to your doctor and don't take such high doses unless you're under medical supervision . Now, as for supplementation, the bottom line is that unless you're a vegan or have a special vitamin B, deficiency, supplementation is usually not necessary, and the best way to get all of the B vitamins you need is to eat a balanced diet high in fruits, vegetables and whole grades. 24. Vitamin C: Vitamin C is a superstar among the vitamins and X as an anti oxidant, which we need for more than 300 metabolic functions, including new tissue growth and repair. Many diseases are caused by low levels of anti stress hormones, which vitamin C helps to produce. It also helps wounds and burns to Hugh and protects against abnormal blood clotting. So where can you get vitamin C? Literally? Just eat a plant and you'll get a decent amount of vitamin C. For high levels of vitamin C, try Berries, Citrus foods and green vegetables like broccoli, Brussels sprouts and peppers are also good sources. Even some breakfast cereals are fortified with vitamin C as an added benefit. When you eat vitamin C at the same time as iron, it will help you absorb more of the iron. So then do you need vitamin C supplements? The recommended daily intake for men is 90 milligrams a day and 75 for women, which will most likely get through a normal diet. But why, then, are vitamin C supplements so popular? That's because of the mixed evidence on vitamin C and the common cold. There are studies that have shown that it can reduce the odds of getting a cold. But what is often not mentioned is that this effect on Lee appeared in specific groups under extreme circumstances for example, soldiers and extremely cold environments or skiers and marathon runners. Under these conditions, your body needs more vitamin C and supplementation appears to be beneficial for the normal person average situations. However, studies have found no reliable evidence that vitamin C helps prevent calls. Now vitamin C supplements may help you when you are already sick or starting to get sick. That's also because a high number of people are borderline vitamin C deficient due to their low intake of fruits and vegetables. I personally tried to increase my vitamin C intake when I start to feel sick. But I do this mostly through whole foods and only rarely through vitamin C supplements. And lastly, can too much vitamin C be harmful? Vitamin C is generally very safe, and as long as you don't consume extremely high doses, supplements won't have any side effects. But most healthy adults, the body can process around 200 to 250 milligrams of vitamin C per day. Any additional vitamin C will be peed out. Like I said before, this value might increase when you're sick or recovering from injury, where the body can use greater amounts. Extremely high doses of vitamin C So, for example, greater than 2000 milligrams a day can lead to the formation of kidney stones and cause diarrhea, nausea and headaches, so be sure to not overdo it. 25. Calcium: calcium is a macro mineral, which we have in our bodies more than any other mineral. It supports muscle function, transmits nerve impulses, help cells to communicate and is involved in the release of certain hormones. Most of the calcium is stored in our bones and teeth, where it's used for structural purposes. We get calcium, mostly from yogurt way protein supplements, milk, cottage cheese and dark leafy greens. And if you eat those regularly, you most likely don't need to supplement it. One problem is, however, that it's difficult to detect a calcium deficiency because in the short term, our bodies will simply use the calcium stored in our bones to maintain normal blood calcium levels over time, then your bone density will suffer, and you will feel the consequences. So who should consider calcium supplements? The results of a prolonged calcium deficiency can be weak and brittle bones as well as us your purposes. Women are generally at higher risk of osteoporosis, especially after reaching menopause, which is why many doctors recommend they supplement with calcium. Other groups at risk of not getting enough of it include vegans because they don't consume dairy products, which are the main source of calcium. For most people, same goes for people who are electors intolerant. Those suffering from Crone's disease or inflammatory bowel disease should also talk to their doctor because such health conditions limit your body's ability to absorb calcium. Now, can calcium supplements become dangerous? There is research suggesting that calcium supplements may in fact cost certain health problems. Unfortunately, the evidence is mixed. The most controversial finding about calcium supplements is that they could increase the risk of heart attacks and strokes. The problem is that even though we have various studies on this, they all seem to have come to different conclusions. So there's no general consensus among researchers. Another possible side effect of high calcium levels might be an increased risk of prostate cancer. In a few studies, most of which were observational, scientists found that higher the novel in Tex of Calcium were linked to an increased risk of prostate cancer. But again, there are other studies which showed no such effect and even saw fewer case of prostate cancer when supplementing calcium. So the bottom line is that we still don't know exactly what extremely high doses of calcium due to the body that said. If you're part of the risk groups who might be getting too little calcium, talk to your doctor about potential supplements Now. Lastly, if you want to take calcium supplements, how do you do correctly for this? Let me give you an example. The recommended daily intake for most adults is around 1000 milligrams daily, and it increases to 1200 milligrams per day for women over 50 and men over 70. So if you not only get around 500 milligrams per day through your died, you can supplement with additional 500 milligrams to meet your daily requirement. It's really super straightforward, and you don't have to overthink it. 26. Supplements For Vegans: many vegans and vegetarians are able to follow a balanced diet, which consists of whole grains, seeds, nuts and vegetables or fruits. That way, they can get most of their required vitamins and minerals. However, eliminating meat from your diet also eliminates a number off sources for specific micronutrients, which we will now talk about supplementing them makes sense to prevent efficiencies and ensure long term health. First on the list is vitamin B 12. Vitamin B 12 is important for cognitive ability, and deficiency can cause anemia. Unfortunately, basically all natural vitamin B sources are animal based. Therefore, supplementation is recommended for vegans. Vegetarians who consume dairy products or eggs do not need to supplement it. Supplementing vitamin B 12 is pretty straightforward. Simply take 25 to 100 micrograms a day in the form of capsules or pills. Next is calcium. Calcium supports muscle function, transmits nerve impulses, helps cells to communicate and is involved in the release of certain hormones. Most of the calcium stored in our bones and teeth, where it's used for structural purposes. We get calcium, mostly from yogurt, whey protein supplements, milk, cottage cheese and other things that most vegans and some vegetarians do not consume. Therefore, vegans are encouraged to aim for at least 600 milligrams of calcium per day, which could be easily covered with a good calcium supplement. Iron is another mineral. You should consider supplementing if you are vegan because it is involved in various body leave functions, including the transport of oxygen in the blood. Now, iron deficiencies are not very common and developed parts of the world. But interestingly, women have a higher recommended daily intake because they lose some iron during their period. You can get iron through a plant based diet with foods like lentils, soybeans, brown rice or old meal. But studies show that deficiencies are still more common among vegans than meat eaters. So if you are deficient, which only a blood test will show, you should consider supplementing, which will help with the fatigue, impaired mental capacity and impaired immune function that come with a deficiency 27. Supplements For Joint Health: healthy joints are important not only for sports performance, but for a high quality of life and to prevent osteoporosis. If you feel your joints are at higher risk, for example, because you lift heavy weights regularly or simply because you're getting older considered taking one of the following supplements Calcium calcium should best be taken along with vitamin D. As together, they ensure strong bones and ligaments by preventing early loss of bone mass and also fractures. A good calcium supplement can be effective in reducing joint inflammation and pain, especially in the niece. If you prefer to get your calcium from foods, go with milk, yogurt and broccoli, and those of around 600 milligrams per day would be ideal. Next is fish oil, which are already recommended in the supplements for general health because that has been shown to help with overall joint pain. Another great supplement is Sis's. Sis's is an herb that has been used for hundreds of years to heel. Bone fractures and joints. In one trial had cut the recovery time after a bone fracture in almost half, you can get its benefits by supplementing around 300 to 600 milligrams of CIS is pretty. Keep in mind, it does sometimes relax the muscles so it shouldn't be taken before a workout. I feel so for no methane or simply M s M is also supplement that is set to help with joint pain. It is a naturally occurring compound founded fresh fruits and vegetables. Unfortunately, research on M S M is still limited, but my personally experienced supports this claim and have had great results with it so far . One study found that around three grams of M s m twice a day improved symptoms of pain and physical function, So this might be a daily dose you want to shoot for and last but not least, make sure to also get enough vitamin C if you suffer from joint pain because it is a powerful antioxidant and joined food. So a vitamin C deficiency can lead to slower joint healing. 28. Supplements For Better Sleep: sleep is another factor that is extremely important for your overall health and quality of life. A good night of sleep does wonders for you By bringing down stress levels and helping your body recover, obviously not sleeping well. We'll take these benefits away, and prolonged sleep problems come with many health risks. However, many people don't want to solve this problem by taking mets, which can have all kinds of side effects. So what are some good natural supplements that will benefit your sleep quality? First, magnesium magnesium deficiencies are linked to low, sweet quality and very common among athletes, which lose it through a sweat. In general, the sleep enhancing effects of magnesium Onley works if you are deficient, and people with normal magnesium levels may not see any benefits to sleep quality when supplementing. Also, magnesium won't make you sleepy, so you don't need to worry about taking it at the wrong time. A standard dose of magnesium is anywhere between 200 to 400 milligrams a day. Next is melatonin, which is the hormone responsible for regulating our sleep. Our bodies produce melatonin in low light settings, and high levels of melatonin will put you to sleep. This is why it especially house people who have a hard time falling asleep to supplement correctly. Take between 500 micrograms toe one milligram at first to see how you react to it. If you don't see any effects up the dose until you reach five milligrams of melatonin, which should be your maximum does the supplement should be taken around 30 minutes before sleep. The third option is low vendor or live under oil. Levent oil is known for its relaxing scent and Arla vendor supplementation can also improve the quality by easing anxiety and reducing intrusive thoughts. It helps you fall asleep faster while also improving sleep quality itself. To supplement correctly, take 80 milligrams of low Venda Khalfan hour before bed. 29. Supplements For Better Memory: research shows that taking the right supplements cannot only help your normal health, but also your brain fitness and protect against mental decline in the future. You wrote the best options to choose from blueberries. Blueberries contain certain molecules which protect the brain and positively influenced its activity. They also support the growth of neurons and their interaction. Even better, blueberries are safe and do not interact negatively with other mass, which makes him the ideal supplement for more Mary and focus. To supplement correctly, take around 500 to 1000 milligrams of a blueberry supplement or eat around 100 grams for the real thing per day. Another great supplement is back open Mainieri, which is a swamp lands used, traditionally an Indian medicine. It is usually recommended for elderly people, but people from other age groups will benefit from supplementation as well. Basically, what it does is it improves working memory, which describes the ability to focus on a certain topic while also retaining it for later. You should take around 750 to 1500 milligrams of lycopene. When you Harry along with food once a day, it has to be supplemented for at least one month to see results, so make sure you don't expect results too soon. And lastly, you could also take a supplement mix that you will find it most. Pre workout supplements for more memory and focus. These are healthy meaning with caffeine. Together, they not only raise your energy levels but also improved focus and attention span. If you aren't used to either, start by taking 100 milligrams off the inning and 50 milligrams of caffeine. Once you get used to it, you can gradually increase the dose of both, but don't exceed 200 milligrams of either, for optimal results should take this mix 30 minutes before you need to increase your intention and focus.