Millions of Americans suffer from chronic fatigue, depression, loss of sex drive, a decrease in lean muscle mass/strength, and an increase in body fat percentage, all a result of low testosterone levels. Testosterone is a sex hormone that is predominant in males, which is the main reason why males are, on average, bigger and stronger than females; however females do produce testosterone and are more sensitive to the hormone. Recent studies have shown that natural testosterone therapy can help prevent osteoporosis, type 2 diabetes, cardiovascular disease, obesity, depression, and various other serious health issues. There are products available that contain a blend of herbs and supplements that naturally increase testosterone levels by signaling the anterior pituitary gland to secrete luteinizing hormone (LH) in males, and follicle-stimulating hormone (FSH) in females, which in turn promotes testosterone production.

The main ingredient in most natural testosterone supplements is the herb Tribulus. Tribulus is most often used for infertility, erectile dysfunction, and low libido. In the last decade, it has become popular to improve sports performance. The active chemical in Tribulus terrestris is protodioscin ( PTN ). The active compounds are called steroidal saponins. Research performed in Bulgaria and Russia indicated that tribulus increases levels of the hormones testosterone (by increasing luteinizing hormone), DHEA, and estrogen. Human Chorionic Gonadotropin (hCG) has been used clinically as a pharmaceutical agent in the treatment of hypogonadism as well as to increase fertility. hCG works by activating the Luteinizing Hormone/Choriogonadotropin (LHCG) receptors of the pituitary gland. The activation of these receptors causes the body to release a large surge of luteinizing hormone (LH) from the pituitary gland, similar to the onset of puberty. It then sends a chemical signal to the testes to increase steroidogenesis (production of androgen hormones) and sperm production in males. A Reduction in overall body fat has also been shown with hCG use, resulting in the widely popular hCG diet that is being prescribed by doctors. When choosing a natural hCG supplement, whether the reason is for increasing free testosterone levels or losing fat, make sure the hCG is in sublingual pellet form that dissolves under the tongue, and not the liquid droppers. The efficacy of the hCG is lost in liquid form and the hCG will not fully absorb into the bloodstream.  Another popular ingredient in natural testosterone boosters is Ovine Placenta Powder which contains high concentrations of Equine Chorionic Gonadotropin (eCG). The eCG in Ovine Placenta Powder acts as an orthologous hormone to hCG and causes the same LH surge and increase in both testosterone and fertility. Eurycoma longifolia extract, commonly reffered to as “Longjack”, has the capacity to reverse the inhibitory effects of estrogen on testosterone production and spermatogenesis and has an effect similar to testosterone replacement therapy in counteracting ostereoposis.

Serious health issues, such as prostate cancer, have been associated with low testosterone counts.  Combining these key nutrients together could help relieve symptoms of decreased testosterone and improve one’s quality of life. At 30 years old, male testosterone levels drop by one to two percent annually, supplementing with a natural testosterone enhancer to reverse this process just might be the ticket to the fountain of youth!

-Mike Mills is an ACSM Certified Personal Trainer at Slidell Athletic Club, has a B.S. in Health and Exercise Science from the University of Mississippi, and 10+ years experience in the Vitamin and Supplement industry.

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Millions of people suffer from joint pain and discomfort every day, however there are formulas available that contain a blend of natural supplements and herbs that can relieve pain and help regenerate connective tissue and cartilage. The main ingredients in most joint formulas are Glucosamine, Chondroitin, and MSM. Glucosamine is a precursor to glycosaminoglycans; glycosaminoglycans are a major component to joint cartilage. Chondroitin is often taken in conjunction with Glucosamine and has been shown in studies to increase its effectiveness. Methylsulfonylmethane (MSM) helps to ease tendon and ligament pain and is believed to have anti-inflammatory effects. Shark Cartilage contains complex carbohydrates called mucopolysaccharides which relieve pain and inflammation. Hyaluronic Acid lubricates the joints and can even cushion joints with minimal or no cartilage. A combination of these preventative supplements will reduce further cell damage and repair connective tissue.

Fast acting over the counter medication such as Ibuprofen (Advil) and Acetaminophen (Tylenol) are often used to relieve pain, however there are many adverse side effects associated with consuming these products on a daily basis. Ibuprofen can inhibit prostaglandin production; prostaglandins produce the mucus that line the stomach which prevents stomach acid from burning holes into the stomach’s lining resulting in bleeding ulcers. Acetaminophen has been shown in studies to damage the liver in large doses. There are natural herbs and enzymes available that act as an anti-inflammatory and can be taken daily to reduce inflammation and swelling of the joints. Holy basil, Tumeric, Ginger, Boswellia, and Bromelian are safe and effective, do not cause adverse side effects, and can be taken every day for pain. Black Cherry extract is a natural anti-inflammatory that is great for curing the Gout and relieving pain associated with arthritis.

Combining Glucosamine, Chondroitin and MSM with Tumeric, Ginger, Boswellia, and Bromelian creates a formula that is not only preventative but also corrective in nature. Joint pain and inflammation can be a major deterrent in starting an exercise regime. Make sure and supplement your diet properly with these key nutrients to ensure that your work out is pain free, enabling you to live a healthy lifestyle.

-Mike Mills, ACSM Certified Personal Trainer at Slidell Athletic Club, has a B.S. in Health and Exercise Science from the University of Mississippi and 10+ years experience in the Vitamin and Supplement industry.

visit  www.facebook.com/trainerschoice for more info!

This month we wrap up a three part series dedicated to losing weight and feeling great for the New Year, by addressing an important issue, losing weight without the use of stimulants or supplements that could elevate heart rate, blood pressure, or bad cholesterol. A large amount of the population is currently taking prescription medications for various health reasons and cannot consume products that contain these types of ingredients. Luckily, there are products available that have a blend of essential fatty acids, cortisol blockers, diuretics, and natural herbal metabolism boosters, that are caffeine free and will not stimulate the nervous system.

Fucoxanthin has been shown in recent studies to promote fat burning within fat cells in white apidose tissues around your midsection, it does this by increasing thermogenin, utilizing adipose fat as fuel. Omega 3, 6, 9 fatty acids support healthy cholesterol levels, improves oxygen diffusion into the blood stream, boost energy production, and reduces water retention. Conjugated linoleic acid (CLA) in doses of 300mg, has been shown to burn fat, and in doses of 4500mg, it has been shown to build lean muscle mass over time, complimenting your workouts. It can also contribute to greater heart health in combination with a healthy diet and exercise program and higher good cholesterol (HDL) levels coupled with lower bad cholesterol (LDL) levels. The combination of CLA with sesamin increases the activity of several liver enzymes that break down fatty acids. Sesamin lignans also boost the weight-loss effects of CLA. The combination of CLA and sesamin is also effective in lowering serum triglycerides. Safflower oil has been shown in studies to block belly fat hormones, such as cortisol, and may reduce fat without exercise. Phosphatidylserine, also reffered to as PS 100, when taken in doses of 800mg or higher can help block cortisol resulting in a reduction in mid-section fat accumulation. Also, PS 100 has been demonstrated to speed up recovery, prevent muscle soreness, improve well being, and possesses ergogenic properties. Medium chain triglycerides (MCT) can help in the process of excess calorie burning, and thus aid in weight loss. Dandelion root extract is primarily used to prevent water retention and bloating, therefore providing a leaner physique. 3,5-Dihydroxy Phenylacetate is a precursor to thyroid hormones that increase resting metabolic rate (RMR) or basal metabolic rate (BMR). When BMR is increased the body burns more calories, thus resulting in weight loss. 3,5-Dihydroxy Phenylacetate is stimulant free and safe to take with thyroid medications due to the fact that it naturally increases your thyroid hormone production.

When combining these all natural ingredients with a low glycemic diet, consisting of 5-6 smaller meals spread out throughout the day, the odds of losing weight and reducing overall body fat % greatly increase. Many formulas are now available that have a combination of these key nutrients to ensure that fat cells are being burned for energy instead of being stored. Taking advantage of the use of one or more of these supplements could be the extra help that you need in reaching your goal weight and achieving success in your New Year’s resolution!

-Mike Mills has a B.S. in Health and Exercise Science from the University of Mississippi, is an ACSM Certified Personal Trainer at Slidell Athletic Club, and has 10+ years experience in the Vitamin and Supplement Industry.

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Last month we discussed the advantages of starting a New Year resolution program for losing weight by naturally detoxifying and cleansing the entire body to remove toxins and excess calories that were consumed during the holidays. A complete body cleanse kit helps promotes weight loss and overall health, while preparing your body for a fresh start to begin a new healthy lifestyle. This month we are going to compare and analyze the most effective ingredients that increase thermogenesis (the process of heat production in organisms) and boost the body’s metabolism naturally. When thermogenesis occurs, calories are burned at a faster rate resulting in weight loss. We have all heard that in order to lose weight one must consume less calories in their daily diet and burn more calories by increasing physical activity, however there are products available that have a blend of natural herbs and supplements that help burn more calories at rest resulting in an increase of the RMR (resting metabolic rate). Combining these key ingredients with a low calorie meal plan, and a daily regime of exercise will increase the odds that more calories are burned than consumed in a 24 hour period, this is how weight loss occurs.

Green tea has been shown in studies to have many health benefits, including weight reduction. Green tea induces thermogenesis and stimulates fat oxidation, boosting the resting metabolic rate by 4% without increasing the heart rate. Garcina Cambogia has been gaining popularit lately due to its high concentration of Hydroxycitric Acid. The Hydroxycitric Acid found in Garcinia Cambogia has several different effects on the body. The most notable of these effects is its ability to inhibit the uptake of carbohydrates that are stored in the body as fat. By prohibiting the fat storage, the carbs are burned as energy thereby increasing energy levels and decreasing fat levels. HCA also works to prevent cravings for sugar heavy and carbohydrate heavy foods, balance the blood sugar levels, and increase the sertonin levels in the brain which signal to us that we are full faster. Apple Cider Vinegar is an “old school” remedy that is great for preventing diabetes, curbing appetite, and increasing energy levels. Kelp, which is a natural source of iodine, promotes proper thyroid function, resulting in an increase in metabolism. Evodiamine, which is extracted from the Evodia plant, increases resting core temperature and body heat resulting in more calories and fat being burned for energy. Yohimbe is great for increasing thermogenesis and energy levels while boosting RMR and promoting fat loss, it has also been linked to natural virility enhancement as well. N-Acetyl-L-Tyrosine is a more absorbable form of the amino acid L-Tyrosine which aids in energy production and increases core-thermogenisis. Bitter Orange Extract, commonly referred to as Synephrine, is a popular alternative to Ephedrine or Ephedra, due to its ability to burn fat without the adverse side effects of ephedra, irregular heartbeat, palpitations, etc., it also is great for naturally increasing energy levels throughout the day. Combining caffeine and white willow bark with these ingredients has been shown in studies to increase their effectiveness.

Finding an all natural product that has a blend of these nutrients can help increase the amount of calories that are burned ultimately resulting in a reduction in body mass. Adding a natural fat burner and metabolism booster to your daily regime is a great way to “kick start” a weight loss program or get past a “sticking point” or plateau to obtain desired results. Remember to consume plenty of water and always begin with a low dose to access personal tolerance levels. Next month we are going to continue this series dedicated to losing weight and feeling great for the New Year and discuss the benefits of supplementing with essential fatty acids and non-stimulant alternatives for weight loss.

-Mike Mills is an ACSM Certified Personal Trainer at Slidell Athletic Club, has a B.S. in Health and Exercise Science from the University of Mississippi, and 10+ years experience in the Vitamin and Supplement industry

This Month we begin the first segment of a two-part series dedicated to weight loss for a fresh start to the new year. Millions of Americans will be consuming processed foods and calorie filled meals during the holidays over the next month and a half, one way to stay a step ahead of the game is to naturally cleanse the body before and after holiday binge eating. Detoxifying all the major organs with a complete body cleanse will help prevent undesired weight gain and flush out toxins. Many 100% all natural cleanse kits are available that contain ingredients that will cleanse the colon, digestive system, heart, kidneys, liver, and lungs. When choosing a cleanse be careful to read the ingredients closely to make sure that is has the necessary blend of fiber, herbs, diuretics and natural laxatives to ensure that the entire body is completely purged of unwanted toxins and chemicals that have built up over time.

Psyllium Husk is a popular source of fiber in most cleanses packs that maintains proper GI (gastrointestinal) function and relieves constipation, irritable bowel syndrome, and diarrhea. Flaxseed oil promotes regularity and helps to lower bad cholesterol (LDL) while increase good cholesterol (HDL). Aloe Vera and cape aloe aids in digestion, soothes stomach discomfort and is a vital component in maintaining a healthy colon. Black Walnut oxygenates the blood to kill parasites and is anti-fungal. Goldenseal and dandelion root are used as a natural diuretic to help flush excess subcutaneous water from under the skin. Senna leaf extract is a natural herbal laxative that is commonly used in cleanser kits to aid in a full body flush. These key ingredients should be the foundation of a proper natural cleanse.

The most common length of time to perform a natural cleanse is one week. During this time period it is recommended that a diet high in fresh fruits and vegetables is consumed and to limit the intake of simple carbohydrates (sugar) and saturated fats. Fried foods should be avoided all together as well as red meat. A low calorie, low carbohydrate, and low fat protein shake is acceptable as a substitute to high protein meals such as chicken, fish, or beef during the week long cleanse. A 100% whey isolate protein shake is recommended due to its high absorption rate and is easily dissolved in water. At least six to eight ounces of water should be consumed eight to ten times daily for a minimum of seven days. Limit alcohol consumption to decrease the chance of dehydration while on a cleanse due to the natural diuretics included in most cleanse packs.

Five to ten pounds of weight loss is common with most natural seven day cleanse kits, making it a great way to “kick start” a weight loss program for the New Year. Remember to keep calorie dense meals to a minimum during the holidays and the cleanse will be even that more effective. Check out next month’s supplement review for part two of the weight loss series dedicated to losing weight and feeling great for the New Year!

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-Mike Mills, ACSM Certified Personal Trainer at Slidell Athletic Club, has a B. S. in Health and Exercise Science from the University of Mississippi and 10+ years experience in the Vitamin and Supplement industry.

        Multi-vitamins are used by millions of people everyday to help supplement
their diet of the reccommened daily allowances of vitamins and minerals. However,
there are many different types of multi-vitamins available to the public, so which
one to use can be quite a dilema. Studies have shown that a 100% all natural multi-
vitamin has a higher absorbtion rate than the more popular synthetic multi-vitamins,
such as centrum and one a day. While taking one pill a day may be more convenient,
and inexpensive, if the vitamins do not dissolve in the body's digestive system,
then what is the point in taking it?
      100% all natural multi-vitamins that are derived from food and plant sources
are easily found in health food, and vitamin and supplement retail stores. Multi-vitamins
come in many forms, such as tablets, capsules, softgels, chewables, and liquid. Which
form is the best is highly debated. Most studies show that the liquid form is absorbed
the quickest, however the quicker the absorbtion is not always the better option, due
to the fact that the human body will only use the vitamins and minerals needed at
a given time and excrete the rest through the body's urinary tract as a waste product, which
explains the greenish yellow colored urine often associated with taking multi-vitamins.
Multi-vitamins that are absorbed over a longer period of time may have more benefits, so
don't throw out your "old school" tablets for softgels or liquid vitamins just yet.
         Many doctors are now suggesting more natural alternatives for lowering cholesterol,
blood pressure, and balancing blood sugar levels, in addition to numerous other medical
conditions. Convienent all in one "vitapaks" are now available that contain a daily
pack of multi-vitamins, fish oil, and heart, bone, joint, and digestive support.
These Vitapaks are more affordable and more practical then purchasing five or six seperate
bottles of supplements. In this day and age consuming the daily reccomended allowances
of vitamins and minerals can be almost impossible through food alone. Taking natural
vitamins and supplements on a daily basis just might be the difference between leading a healthy
lifesytle and living longer as opposed to the alternative.

-Mike Mills is an ACSM certified personal trainer, has a B.S. in Exercise Science from the University of Mississippi and
10+ years experience in the vitamin and supplement industry

visit www.facebook.com/trainerschoice for more info!

Many doctors are now suggesting a diet that is higher in protein to help prevent obesity, diabetes, heart disease, and various other serious health issues. Consuming a high amount of protein through food alone can be very difficult and quite expensive; however protein is now available in powder form to mix up in a “shake” which makes the protein more enjoyable to consume on a daily basis. These protein powders come in various flavors that can be combined with ingredients such as fresh fruit, fat free milk, and all natural peanut butters, to make a great tasting high protein smoothie. Many different types of protein are available to purchase in retail health food and vitamin stores. Soy, egg, casein, and whey protein are the most popular kinds of protein being used today, but which one is the best?

Soy protein is widely used by women wanting to increase their estrogen production; however this increase in estrogen can also lead to an increase in body fat percentage, so women wanting to tone up and men that already have a higher body fat percentage might want to avoid soy. Egg protein powder is highly absorbable and great for people that have milk, soy, and wheat allergies, although the taste can be quite undesirable at times, think back to Sylvester Stallone drinking a glass of egg whites in the movie “Rocky”, which is a pretty accurate description of what the after taste of egg protein powders are like. Casein protein, which is derived from milk protein, is a slow digesting protein that is ideally used in the evening as a night time protein powder. The average person sleeps for about six to eight hours each night, and if protein is not available during this period, the body will start breaking down muscle tissue to use as a protein source, which can lead to catabolism and loss of lean muscle mass which results in an increase in body fat percentage. A slower digesting protein, such as casein, can help prevent this from occurring.

Whey protein is without a doubt the most popular form of protein being used in protein powders today. Whey protein is digested quickly, tastes great, and helps repair muscle tissue after exercise. Whey protein increases lean muscle mass, which ultimately lowers overall body fat percentage. Whey protein powder will help keep the sensation of being full to avoid over consumption of calories and to curb appetite. There are two kinds of whey protein powders available, whey protein concentrate, and whey protein isolate. Studies have shown that 100% whey protein isolate has a much higher absorption rate than whey protein concentrate, so be sure and read the ingredients label on the back of the bottle when choosing the correct protein powder to be certain that it is 100% whey protein isolate and not a mixture of whey protein concentrate and isolate, which cheaper brands try to pass as whey protein isolate, by advertising whey protein isolate in bold all over the front of the bottle’s label. Also, which sweetener is used in the protein powder can directly affect your health. The all natural sweetener, Stevia, which is derived from the Stevia plant, has been gaining popularity with diabetics as of late due to the fact that it has a much lower glycemic index than sucralose (splenda) or aspartame, and has no effect on blood glucose levels, which will help keep blood sugar levels balanced. A 100% whey protein isolate powder, that contains zero fat, zero sugar, zero cholesterol, and that is sweetened with stevia is currently the best choice for losing weight and leading a healthy lifestyle.

-Mike Mills has a B.S. in Health and Exercise Science from the University of Mississippi, is an ACSM certified personal trainer at Slidell Athletic Club, and has 10+ years experience in the vitamin and supplement industry.

visit www.facebook.com/trainerschoice for more info!

Consuming a blend of key nutrients the minutes following physical activity is a vital component of any training routine regardless of whether the main objective is to lose weight and decrease body fat or to gain muscle and strength. Replenishing the body with the proper ratio of carbohydrates, protein, and fat along with BCAA’s (branch chain amino acids), creatine, Glutamine, cortisol blockers, and antioxidants can help speed up recovery time in between workouts, reduce soreness, and increase lean muscle mass by preventing catabolism. Catabolism, which is the breakdown of muscle tissue for use as an energy source, can lead to the release of cortisol by the adrenal glands. Cortisol is a stress hormone that can have catabolic effects on the body by storing fat, which can increase overall body fat percentage and decrease muscle mass. Preventing the release of cortisol can be achieved by restoring glycogen in the form of carbohydrates to muscle cells for the body to use as energy thus preventing the breakdown of lean muscle tissue. Also, consuming a highly absorbable form of protein, such as whey protein isolate with a proper amino acid profile, can help increase protein synthesis after exercise by repairing and increasing the amount muscle tissue in the body which decreases overall body fat percentage. A recent study showed that chocolate milk has the ideal ratio of carbohydrates, protein, and fat for post-workout recovery; however your favorite brand of chocolate milk does not contain the amino acids, creatine, cortisol blockers, and antioxidants recommended for maximum recovery.

                When choosing a post-workout supplement, be careful to read the ingredients closely to make sure that the best quality creatine, BCAA’s, and cortisol blockers are being used. Cheaper brands often use creatine monohydrate or creatine ethyl-ester which is poorly digested and can cause water retention, bloating, and stomach discomfort. A PH correct creatine, such as Kre-Alkalyn and Magna Power creatine (magnesium creatine chelate), is highly absorbable and has a low acidity level which blocks the conversion of creatine to creatinine, which is a waste product that is filtered out the body by the kidneys. Branch chain amino acids (BCAA’s) in the alpha-ketoglutarate (AKG) form can help increase protein synthesis at a faster rate than amino acids alone. Studies have shown that phosphatidylserine, often referred to as PS 100, when consumed in large amounts of up to 800mg or more, can help block the release of the catabolic hormone cortisol. Critical antioxidants such as alpha lipoic acid, grape seed extract, and pomegranate can help prevent free radical and cell damage which is often associated with intense training.

                There is a small window of opportunity after exercise, which ranges from the first few minutes following training for up to an hour, that the human body is in position to take advantage and utilize all of these key nutrients. Missing out on this window could be the difference between reaching personal goals and falling off track. Providing muscles with the proper post-workout nutrition is a must for anyone wanting to improve their physique and overall physical fitness, the clock is ticking, make it count.

-Mike Mills, ACSM certified personal trainer at Slidell Athletic Club, has a B.S. in Health and Exercise Science from the University of Mississippi and 10+ years experience in the Vitamin and Supplement industry.

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Antioxidants and free radicals are words often associated with cancer and cell damage in newspapers, magazines, and on television, but what really are antioxidants and free radicals and what exactly do they do? Free radicals are damaging compounds that are produced in the human body by exposure to toxins and radiation, as well as by the metabolism after physical and emotional stress. Free radical damage can lead to inflammation, cardiovascular and nervous system damage, impairment of immune function, and even cancerous changes in cells. Antioxidants are substances that neutralize free radicals and prevent cellular damage. So what are good sources of antioxidants and which antioxidants are best for fighting against free radical damage?

Alpha Lipoic Acid, often referred to as the universal antioxidant, is versatile water and fat soluble metabolic antioxidant that is a effective free radical eliminator. Alpha Lipoic Acid also helps aid vitamins C and E in their antioxidant activities. Quercetin is a naturally occurring bioflavanoid and possesses powerful antioxidant properties and, like other bioflavonoids, has the ability to stabilize cell membranes, which makes Quercetin great for boosting the immune system. Pycnogenol, also known as pine bark extract, is a free radical scavenger, which can help reverse the aging process and well as immune and cardiovascular system function. Resveratrol is a polyphenol naturally found in the skin of red grapes, studies have shown that resveratrol supports healthy cardiovascular function and can help lower LDL (bad Cholesterol). Lutein is a powerful antioxidant that supports macular health and protects the skin and eyes from the damage induced by UV light.

Many “Super Fruits” have been gaining popularity in the last few years as good sources of antioxidants. The Noni, Goji, Acai, and most recently Maqui berry, have been shown in studies to have very high ORAC values. The ORAC (oxygen radical absorbance capacity) scale is used to measure the level of an antioxidant’s chemical potency and ability to prevent free radical damage. The Noni, Goji, and Acai berry have an ORAC value of approximately 30,000, while the Maqui berry has an ORAC value of 94,500! Which gives it 3x more free radical fighting ability than any other super fruit. In addition to neutralizing free radicals, these super fruits can also help promote weight loss, increase energy levels, boost strength and stamina, and support healthy aging. There are many antioxidant blends available that contain these super fruits, as well as resveratrol, aloe vera, and vitamins and minerals. Prevention, not correction, through exercise and proper nutrition is the key to maintaining a healthy lifestyle and living longer, natural antioxidants just might be the answer.

-Mike Mills, ACSM Certified personal trainer at Slidell Athletic Club, has a B.S. in Health and Exercise Science from the University of Mississippi, and 10+ years experience in the vitamin and supplement industry.

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Without a doubt the most popular trend in the vitamin and supplement industry in the last five years has been the introduction of a blend of nutrients that are consumed prior to physical activity to improve performance during exercise. This blend of supplements is commonly known as a “pre-workout.” Available in both, pill and powder form, a pre-workout consist of a wide variety of amino acids, vasodilators, and herbs that increase energy, strength, and mental focus. A vasodilator widens the blood channel which allows more oxygen and nutrients to flow freely to the muscle being worked in a particular exercise, this helps improve vascular function as well as promotes a defined and tone appearance. Branch chain amino acids, commonly referred to as BCAA’s; help increase lean muscle mass which will lower overall body fat %, they also reduce fatigue and lactic acid accumulation to allow more intense training for longer periods of time. Herbs such as, Ginkgo Biloba and vinpocetine, are used to help increase blood flow to the brain and improve mental awareness and focus while exercising. Some pre workout mixtures may contain natural stimulants such as caffeine and synephrine, to increase energy; however there are non-stimulant pre-workouts available.

One of the most controversial ingredients in most pre-workouts is creatine. Creatine enhances ATP production in skeletal muscle and promotes cell volumization as well as increases fast-twitch muscle fiber output which can help improve strength. The human body has a certain amount creatine naturally stored in its muscle, supplementing creatine before exercising ensures that the muscle is fully saturated which will help keep high levels of energy available for intense workouts. Cheaper brands of pre-workouts use creatine monohydrate in their formula, which has been shown in studies to cause water retention, bloating, cramping, and dehydration. Creatine monohydrate has a high acidity level which can cause it to convert to creatinine which is a waste product filtered out by the kidneys. When choosing a pre-workout product, a ph correct creatine, such as kre-alkalyn or magnesium creatine chelate, should be the creatine of choice, because it has a low conversion rate to creatinine and does not cause water retention or stomach discomfort.

Another popular ingredient in pre-workouts is Citrulline Malate, which blocks the conversion of the amino acid L-Arginine to ammonia, which is a waste product in the body. L-Arginine is the main vasodilator used in pre-workouts that forces blood into the muscle being worked during a particular exercise, this helps to create a tight feeling in the muscle that is often referred to as the “pump.” L-Arginine alpha-ketoglutarate and L-Arginine-alpha-ketoisocaproic acid calcium are the two most common forms of L-Arginine used in pre-workouts; they reduce muscle fatigue and have a higher absorption rate than L-Arginine alone. Beta-Alanine, a naturally occuring amino acid, buffers lactic acid production which reduces the burning sensation in muscle associated with high intensity training. Beta-Alanine can also cause a warm sensation in the muscle that increases thermogenesis and produces a higher amount of perspiration while exercising, which excretes the subcutaneous water from under the skin and creates a leaner appearance. Be careful to read the ingredients closely when choosing a pre-workout supplement to ensure proper absorption of the key nutrients that are a vital component to achieving a desired physique and to lead a healthy lifestyle.

-Mike Mills ACSM certified personal trainer at Slidell Athletic Club has a B.S. in Health and Exercise Science from the University of Mississippi and 10 + years experience in the vitamin and supplement industry

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