What’s the Best Creatine Supplement?

Creatine is probably the most researched and sought after nutritional supplement on the fitness market today. You can rely on it to be safe and very effective in producing results.

chemical-formula-creatine
Chemical Formula for Creatine

Next to protein supplements, I believe creatine is the most effective and important supplement to take for anyone who is engaged in resistance training.

If part of your fitness training includes any form of resistance training such as weights, resistance bands, body weight exercises, or any other form, you’ll want to consider creatine supplements to help maximize your performance and your results.  So, you’ll want to determine, What’s the Best Creatine Supplement?     

What is Creatine?

Creatine is formed naturally in the body. You can rely on it to be also found in meat.

Powdered-Creatine
Powdered Creatine

Creatine is formed from amino acids in the body. You can rely on it to be mainly produced in the liver bug also in the kidneys and pancreas. You can rely on it to be stored it in the muscles, and it is also sent to the heart and brain.

It stores high-energy phosphate groups in the form of phosphocreatine. You can rely on it to be then converted into ATP (adenosine triphosphate), which is the main transporter of energy in the body.

This role of creatine is especially important when large amounts of energy are required, in demanding physical or mental activity.

For more history and/or science go to: https://en.wikipedia.org/wiki/Creatine

What Does Creatine Do?

12weeks-workouts-protein-and-creatine
12 weeks workouts supplementing only protein powder and CREATINE

Creatine is able to increase strength and performance during strenuous training. As a result, the use of creatine with ongoing resistance training has proven to contribute to significant gains in lean muscle mass.

There has been many, many research studies that have proven the efficacy of creatine supplementation in conjunction with ongoing fitness and bodybuilding routines.

Creatine has been researched less in cognitive performance than physical performance, but mental benefits have been observed in a variety of scenarios. More study will need to be done.

Types of Creatine

There are at least 20 types of creatine. I am going to explain some more popular and common forms.

Creatine Monohydrate

The most commonly used, least expensive and most researched form is Creatine Monohydrate. If you look at various creatine formulations available for purchase online, you will see that the majority are Creatine Monohydrate.

Rated-9.7-out-of-10-with-947-reviews!
Rated 9.7 out of 10 with 947 Reviews!

You can rely on it to be scientifically and anecdotally proven many times over. Creatine Monohydrate works to improve performance in strength and endurance training.

Being the least expensive form of creatine, coupled with its proven efficacy makes it the most commonly produced and used.

Potential side effects are stomach cramps, diarrhea and bloating. Only some people experience these.

RSP Nutrition Creatine Monohydrate is the highest rated of all the choices on BodyBuilding.com.  It is very inexpensive.  Click on the picture to purchase or learn more…

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

Creatine Hydrochloride (HCL)

Creatine hydrochloride is creatine that is bound with hydrochloric acid which turns into a basic creatine molecule once in the stomach.

It’s become popular, in part, because it is more soluble in water than creatine monohydrate which results in lower dosages needed. That, in turn, reduces the chance of any digestive problems.

Creatine HCL is absorbed by the intestines around 60% better than creatine monohydrate which also necessitates lower dosage.

Check out this video by Jim Stoppani, PhD:

Creatine HCL is commonly found in pre- and post-workout formulas.  This is a great way to use creatine as it works synergistically with other ingredients to maximize performance and results from your hard work.  The best and highest rated products I’ve found that supply creatine HCL are from the JYM Supplement company.

There is the JYM Pre-workout Supplement.  You can read about it in my review here:  JYM Pre-Workout Review

You can purchase it by clicking on the picture:

Jym-Pre-Workout
JYM PRE Workout 30 Servings Rating 9.1 out of 10 w/4,135 Reviews

 

There is also the JYM Post Workout Supplement.  You can read my review of it here:  Post JYM Review

You can purchase it by clicking on the picture:

Post-JYM-Powder
POST JYM Powder 30 Servings Rating 9.5 out of 10 w/1,415 Reviews

Buffered Creatine

The addition of alkaline sodium bicarbonate to act as a buffer. You can rely on it to be intended to reduce stomach aches, bloating and cramping. By doing so, the belief that it would improve the efficacy of the creatine.

A study published in the National Library of Medicine (https://pubmed.ncbi.nlm.nih.gov/22971354/) revealed that a “buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate”.

This kind of creatine is trademarked as “Kre-Alkayne”.

For reasons explained in the study, I am not a big fan of Buffered Creatine.  I have tried it and compared it to taking no creatine and taking buffered creatine.  I could tell an improvement in performance and results, but not anymore than taking regular creatine monohydrate.

If you wish to try Buffered Creatine, a good one to try is made by NOW Sports.  You can learn more and purchase it by clicking on the bottle:

Buffered-Creatine
Buffered Creatine Rated 9.9 out of 10 but only 12 Reviews

Micronized Creatine

Micronized creatine is a variation of creatine that produces smaller particles than standard creatine powder. The intent is to improve absorption and make it to be more easily mixed into liquid.

The best Micronized Creatine Monohydrate I’ve found is the same as above,  One of the reasons for its efficacy is the fact that it is micronized and dissolves better.  Again, it is rated 9.7 out of 10 with 947 Reviews.  If you wish to learn more or purchase it just click on the bottle below:

Rated-9.7-out-of-10-with-947-reviews!
Rated 9.7 out of 10 with 947 Reviews!

 

Which Type of Creatine is Best?

There are differing opinions as to which type of creatine is “best”. Creatine Monohydrate is, by far, the most common and the least expensive. Being the least expensive might make creatine monohydrate the best choice for you.

Older man doing push ups
YOU CAN DO THIS!!!

In this section I will share:

  • what drawbacks there are with creatine monohydrate, and,
  • why I think creatine hcl is the best in terms of efficacy.

Drawbacks with Creatine Monohydrate

The challenges with using creatine monohydrate stem from its lack of solubility. You can rely on it to be slow to dissolve and some of it may pass through one’s system without dissolving at all.

The slow rate of solubility means that the creatine is slow to move through the walls of the intestines. The creatine that has not dissolved sits in the intestines and draws water to it.

This in turn can cause stomach cramping and diarrhea. It also leads to subcutaneous water retention creating a somewhat bloated look and feel.

Advantages of Creatine HCL

By adding the hydrochloride, it causes the pH of the creatine to be lowered. This, in turn, causes the creatine to be much more soluble in liquids. This drastically increases its solubility in fluids. You’ll notice this when you mix creatine HCL in water; it mixes almost instantly with no sedimentation, with no particles sitting in the bottom of the glass.

If you mix creatine monohydrate in one glass of water, then, mix creatine hcl in another glass of water you will see differences.

Because the creatine monohydrate is not 100% soluble, you will see particles in the bottom of the glass. Those particles will sit in your intestines when you drink the water. Just as they were not absorbed by the water they will not be absorbed by your body.

Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate.

old-man-doling-lat-pull-downs
Old Man doing lat pulldowns (YOU CAN TOO!)

Two other benefits of creatine HCL:

  1. There is no “loading phase” required. With creatine monohydrate it is recommended that 20 grams per day is taken for the first 5 to 7 days. This “loads” creatine into the muscles. After that, 5 grams per day is the normal dosage. This is not required with creatine hcl because the absorption rate is as much as 40 times higher.
  2. Jim Stoppani, PhD reports that, “… the data I have on trained lifters confirms that creatine HCL outperforms creatine monohydrate in lean muscle mass gains, strength and power increases and greater endurance in the gym. This has also been reported by thousands of people following my advice to switch to creatine HCL.

The vast amount of research that has been done on creatine has focused on creatine monohydrate. There still needs to be much more research on creatine HCL.

Conclusion

Creatine is proven to increase muscle size, strength and endurance when coupled with a regular fitness routine of resistance training.

The research is massive. Creatine has been studied more than any other fitness supplement. I have also experienced the benefits in my own workouts while using creatine.

I hope that this article has helped to answer the question for you, What’s the Best Creatine Supplement?

If you REALLY want to take your workouts and your results to the next level I recommend you take both the PRE and POST JYM Supplements.  They have the precise amounts of Creatine HCL, working synergistically with a near perfect blend of other supplements.  It is much less expensive to get them in this form than to buy them all separately.  And, you get them in the precise dosages for maximum results.

Just click on the images below and you’ll be able to purchase these amazing supplements:

Post-JYM-Powder
POST JYM Powder 30 Servings
Jym-Pre-Workout
JYM PRE Workout 30 Servings
Glenn-in-the-Gym
Glenn

What About Legal Steroids?

If you knew that you could gain more muscle and lose more fat, taking “legal steroids”, would you be interested? I’m serious. I friend of mine I used to see at the gym almost every day took legal steroids over a 3-month period. He got significantly bigger and stronger and lost a substantial amount of fat.

He was in his 60s.

That is tremendous gain in strength. He looked great and he felt great. There were no unwanted side effects that he knew of. Interested?

So… What about legal steroids?

What are Legal Steroids?

You may have heard the term but may not understand just what are legal steroids?

“Legal Steroids” is a term used to describe supplements that are muscle building supplements that are legal. Sometimes they are known as “multi-ingredient pre-workout supplements” (MIPS).

“Legal Steroids” are not actually steroids. They are intended to help bodybuilders improve their workout performance and their results, similarly to illegal steroids. Carefully developed blends of legal supplements that work synergistically aim to approximate the improvements achieved by illegal steroids.

In contrast, illegal steroids are synthetic substances that mimic the male hormone, testosterone. They are anabolic androgen steroids. They enable bodybuilders to gain size and strength beyond what they would be able to do naturally.

A substance that is anabolic means that it promotes growth. Something that is androgenic means it develops male sex characteristics.

Illegal Steroids have a greater improvements in performance, size and strength than “Legal Steroids” do. However, there are possible serious dangers associated with using Illegal Steroids.

  • Aggressive behavior, impulsivity and irritability are common manifestations in men using illegal steroids
  • Heart disease and resulting death – Blood pressure increases and the size of the left ventricle of the heart enlarges
  • Can cause baldness in men
  • Hypogonadism, which is the shrinking of the testes, resulting in less testosterone being produced.
  • Gynecomestia (“man boobs”) can occur after steroid use is stopped
  • Liver damage has happened to some men who have taken oral anabolic steroids
Has-Never-Used-Steroids
Has Never Used Steroids
Uses-Illegal-Steroids
Uses Illegal Steroids

For more detailed information click the following link: https://en.wikipedia.org/wiki/Anabolic_steroid

Guys – There is no amount of muscle or strength that would be worth the risk of those possible dangers above.

With supplements that are referred to as Legal Steroids, there are no harmful side effects.

There is one other category of supplements sometimes referred to as Legal Steroids. They are Selective Androgen Receptor Modulators (SARMs). They are a class of compounds that have similar anabolic properties as anabolic-androgeneic steroids but with much less of the androgenic properties, (the ones that produce male characteristics).

Neither the FDA, the United States Anti-Doping Agency (USAD), or the World Anti-Doping Agency, (WADA) approve of any SARMs.

According the WADA, “All SARMs are prohibited at all times (both in and out-of-competition) for all athletes, from those competing at the highest level of sport to those competing at the recreational level. SARMs are listed in the category of “Other Anabolic Agents” under section S1.2 of the WADA Prohibited List.

The “Legal Steroid” formulas that are made of FDA approved, supplements are safe, with no side effects. They are natural alternatives that behave similarly to some anabolic-androgenic steroids. Some are more effective than others.

Are “Legal Steroids” Effective?

My answer to the question, Are legal steroids effective is: Yes and No. My reason for that is that supplement companies vary greatly. The quality, dosage and integrity of claims are not the same.

When I research supplement companies here are some things I look into:

  • When did the company start?
  • What is being said in online reviews?
  • Who is the owner and how is his/her reputation?
  • Has the company been involved in any lawsuits?
  • Do the products have ingredients lists either on the bottle or online?
    • Are the ingredients all safe and FDA approved?
    • Do the ingredient lists have “Proprietary Formula”? (That is a way to hide ingredient facts)

Crazy Mass, crazymass.com, has shown themselves to be a high-integrity company, with legal steroid alternatives that really work. It is located in Michigan, USA and serves customers around the world.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

The company was founded by Gary David in 2006. David had been a body builder. He and his friends had struggled to compete with the others who were using illegal steroids.

He started the company to develop natural, effective alternatives to illegal steroids that would still dramatically improve performance and results. They had to be designed with natural and safe ingredients, free from dangerous side-effects.

Although the catch-all term in the muscle-building industry is “Legal Steroids” for supplements like these, they are actually alternatives to steroids. The similarity is in the increases seen in performance, strength and muscle size.

Are There Concerns or Dangers with “Legal Steroids”?

A possible concern is the use of inferior quality of ingredients or inferior dosages of ingredients. The way to allay those concerns is to read the ingredients labels. Be sure that every ingredient and the exact dosage is listed on the label.

If there is no ingredient label, don’t buy the product. If you see something like, “Proprietary Blend” on an ingredient label, don’t buy the product. It is a way of hiding the truth and it usually, if not always, is because there are inferior products and/or dosages.

SARMs, which I explained above, are sometimes marketed as “Legal Steroids”. They fall under a different category than “Illegal Steroids”. The potential dangers of SARMs may be similar to those of Illegal Steroids.

When SARMs are sold online or in retail stores, they are sometimes labeled with something like, “not for human consumption”. That is a way for the manufacturer and retailer to sidestep any potential liability.

How can I Find High Quality “Legal Steroids” That are Natural and Safe?

Crazy Mass, crazymass.com, has shown themselves to be a high-integrity company, with legal steroid alternatives that really work. It is located in Michigan, USA and serves customers around the world. The supplements are manufactured in the U.S.A.

The company was founded by Gary David in 2006. David had been a body builder. He and his friends had struggled to compete with the others who were using illegal steroids.

He started the company to develop natural, effective alternatives to illegal steroids that would still dramatically improve performance and results. They had to be designed with natural and safe ingredients, free from dangerous side-effects.

Although the catch-all term in the muscle-building industry is “Legal Steroids” for supplements like these, they are actually alternatives to steroids. The similarity is in the increases seen in performance, strength and muscle size.

Each of the all natural bodybuilding supplements are created and manufactured in the U.S.A. Crazy Mass is a supporter of the Ultimate Fitness Events and their passion for promoting all natural bodybuilding.

Examples of High Quality “Legal Steroids”

Legal Steroids are designed to mimic what Illegal Steroids do, except with all natural ingredients. They can be purchased in individual bottles. Or, the more popular way is to use 3 or more bottles of different products that work synergistically to help even greater results. These are commonly referred to as “stacks”.

If you want to grow muscle size and strength, you could choose the Growth Supplement Stack. It combines 5 different all natural bodybuilding supplements:

Crazy Mass explains how they work:

  • P-MB ELITE Boosts strength and recovery, safely enhances nitrogen retention, increases lean muscle mass, promotes blood flow during exercise, increases focus and drive and Stimulates the immune system
  • D-Anaoxn (bulking alternative to Dianabol) creates a highly anabolic environment and increases nitrogen retention in muscle tissue, which allows increased protein synthesis and results in impressive strength and mass gains
  • Testosteroxn is an energy and strength booster and is a legal all-natural alternative to Testosterone (Test).
  • Clentrimix, is a classic fat-burner, and cutting agent and is a legal all-natural alternative to Clenbuterol, a key ingredient to our fat burning stack. Provides extra energy and stamina to help harden and cut muscle while quickly gaining power and strength.
  • D-KA Elite provides extra energy and stamina to help harden and cut muscle while quickly gaining power and strength.

Another example of a synergistic “stack” would be the Endurance & Stamina Supplement Stack“. It combines 4 different all natural bodybuilding supplements. Crazy Mass explains how they work:

  • .Testosteroxn Test -Tone builds muscle, strength, and size by increasing free testosterone levels. Increasing free testosterone levels is the ultimate foundation to a successful bulking cycle. When your testosterone levels are at their peak, you achieve intense muscle growth and explosive energy.
  • A-Anolone is a potent anabolic all-natural formula increases the production of red blood cells and delays fatigue. Increased oxygen transportation will give mind-blowing pumps and allow you to stack on the muscle.
  • Winnidrol is a powerful anabolic all-natural formulated supplement to promote strength, fat burning, and help build lean muscle mass. A safe thermogenic and anabolic all-natural supplement, Winnidrol helps metabolize adipose fat without causing muscle loss.
  • D-KA increases muscle mass, speeds recovery and helps ease joint pain by increasing nitrogen and collagen synthesis. It’s great for bulking and strength cycles and improving endurance and recovery times.

Crazy Mass also has stacks for:

What About Supplements That Support Bodybuilding & Fitness That are NOT “Legal Steroids”?

I can attest that the Legal Steroids that Crazy Muscle offers are effective. I have not taken them myself but I know guys who have and the testimonials abound.

Having said that, I use fantastic natural supplements that are NOT Legal Steroids. I have found them to be very effective in supporting my muscle building and fitness goals. When I try something new, I try just one additional supplement so I can see over 60 days, what impact it has.

If you’d prefer to work with natural, science-based supplements you can learn more at some of my other articles:

Final Thoughts

If you are new to fitness and bodybuilding supplements I recommend you take a look at some of my reviews which have links above. You would do well to start with these, in the order of importance:

  • Multi-vitamin
  • Protein Powder

    JYM-PRO-PROTEIN-BLEND
    JYM PRO PROTEIN BLEND
  • Pre Workout supplements which include Creatine

    Jym-Pre-Workout
    JYM PRE Workout 30 Servings
  • Post Workout supplements which include Creatine

Of course I recommend you take high quality supplements. My research is documented in my reviews. You can click on any of the links above to learn more.

I hope you’ve found this article helpful, especially if you are a guy who is aging and wants to maximize strength and fitness.

Or, if you’ve ever just wondered, What about Legal Steroids?, I hope I’ve answered your question.

I welcome any comments or questions you may have. If you leave a question, I will respond within 24 hours.

Post-JYM-Powder
POST JYM Powder 30 Servings

Until next time,

Glenn-at-the-gym
Glenn at the gym

Pro JYM Protein Powder – Review

JYM Supplements are designed based on science.

Jim Stopponi, Phd is the creator of Pro JYM Protein Powder.  He has a PhD in exercise physiology with a minor in biochemistry.

He served as a postdoctoral research fellow at the Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

Jim-Stoppani
Jim Stoppani, PhD

He’s been Senior Science Editor for some of the industry’s biggest magazines.  Stopponi has trained celebrities and millions of others through his various platforms.

As he says, His personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.”

Protein Supplements can Vary Greatly in Quality

There are “cheap” ways to produce protein supplements.  The highest quality proteins cost much more than some of the lowest quality ones.  If a protein is of low quality and low cost it can be sold to the consumer for less.

Most consumers have no idea.  They may believe claims by manufacturers that may not be true.  And if they taste good, many consumers will go with the lower price good tasting protein supplement.

For example, there is a process called “nitrogen spiking”.  (Sometimes it is referred to as “protein spiking” or “amino spiking”.)

Protein is made up of different amino acids that are strung together in a chain, and every amino acid contains nitrogen.  Nitrogen is measured to determine how much protein is in the supplement.Protein-Drink-and-Dumbbel

High quality protein is delivered as “complete protein”.  Complete proteins, as are found in meat, fish, poultry and dairy products.  The essential amino acids in complete proteins have the essential amino acids strung together in a chain.

It is much less expensive to put individual amino acids into a protein supplement.  They have the nitrogen but they don’t deliver the quality of protein.

Two ‘red flags’ in the protein supplement industry:

  1. The term “Proprietary Formula”, or, “Proprietary Blend” is an indication that something is being hidden.  The consumer thinks that the special blend is so their competitors won’t know the ingredients and doses.  More often, it’s hiding inferior quality or dose.
    1. If you would like more information on “Proprietary” Formulas click this link:  Proprietary Formulas
  2. If individual amino acids are listed as ingredients there is at least a possibility that some of the more expensive complete protein has been removed and replace with less expensive, individual amino acids that have the nitrogen, but not the protein.Protein-Powder

The label here was from a protein powder manufacturered with nitrogen spiking.  There was a law suit.  The label claimed there were 30 grams of protein.  It was revealed in the law suit that after the ‘spiking’ agents were removed, there was only 21.5 grams of protein.

Of course the whole reason for this and other unscrupulous practices is to give lower prices to the consumer and more profit for the manufacturers.

Many of these amino acids are produced in China through the chemical synthesis of keratin, which is derived from trash like hair, feathers, fingernails, and fur, and thus sells for less than a dollar a pound.

If you’d like to learn any more about protein supplements you can read my article:  Building Muscle After 60

In my research I found that average complete protein for supplements cost manufacturers about $5 to $6 a pound.  The very highest quality can cost as high as $18 per pound.

Of course with Pro JYM Protein Powder there is

JYM-PRO-PROTEIN-BLEND
JYM PRO PROTEIN BLEND
  • No nitrogen spiking
  • No proprietary blends
  • No questionable sources of protein
  • No cheap and inferior whey protein concentrate or caseinates

There is transparency.  The commitment to the highest quality and based on all the latest scientifc reasearch.  Something else I like about JYM supplements is that Dr. Stoppani tests them on himself and with his clients to insure the highest performance possible.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

BODYBUILDING.COM has a Price Match Guarantee.  They will not be undersold.

Protein Blend vs Single Source

The issue here is to determine if it is better to take just one form of protein such as Whey, or, is it more advantageous to take a blend.  The reserarch now shows that better muscle gains will be derived from properly proportioned blends.

Whey, for example, is a very fast digesting protein.  Soon after a workout, drinking down some whey protein is the fastest way to get protein synthesis going.  Protein synthesis is the process where the protein goes to work to recover and build the muscle.

But, whey’s strength is also its weakness.  It’s like a sprinter who goes real fast for a short distance but then he’s done.  His energy is spent.

   

Since muscle protein synthesis leads to muscle growth, continuing muscle protein synthesis for longer can have a significant impact on your gains.

Which proteins, in which doses and which percentages all play an important role in maximizing the efficacy of the protein blend.

Which Proteins and in What Proportions are Best?

The 24 grams of protein in each scoop of Pro JYM contain the following:

Whey protein isolate: 7.5 g
Micellar casein: 7 g
Egg albumen: 2.5g
Milk protein isolate: 7 g (5.5 g casein, 1.5 g whey)

Since milk protein isolate is 20 percent whey protein and 80 percent micellar casein, the 24 grams of protein in Pro JYM are really broken down into three main categories:

Whey protein: 9 grams (40%)
Miceller casein: 12.5 grams (50%)
Egg white protein: 2.5 grams (10%)

What is the Science That Makes These 4 Proteins Right for the Blend?

To the right is an infographic created by Dr. Stoppani, illustrating the science behind the blend.Jim-Stoppani-Info-Graphic

WHEY

There are 2 kinds of protein in milk.  Casein and whey.  Casein makes up about 80% and whey the other 20%.  After whey is extracted from the milk it is put through a number of filtering processes to remove the carbohydrates and fat.

The more filtering the more pure the protein is.

Whey protein isolate is the purest form.  There are a couple of different methods to perform the filtration.

One is called “ion exchange”.  It uses chemicals to isolate the whey and make it pure.  The problem with this process is the “peptides” are lost.  They are ablsolutely essential for the whey to maximize muscle growth.

There are other “microfractions” lost too.  They can help strengthen the immune system and prevent infection.

The other process has two parts that are just filtering with no chemicals.  The first part is “microfiltration” followed by “ultrafiltration”.

Using those two filtering processes produced whey protein isolate with no loss of peptides or other “microfractions”.

Whey protein drives protein synthesis more than other kinds of protein because it digests so rapidly.  Additionally, whey has a high concentration of Branch Chain Amino Acids, (BCAAs).

Leucine, one of the BCAAs acts as a catalyst to start protein synthesis, hence, muscle growth.

As if that’s not enough, there is one more reason why whey drives protein synthesis.  It elevates insulin levels.  Insulin is a hormone that insulin drives the amino acids from the whey into the muscles.  And, it too is a catalyst for protein synthesis.

Research has shown that whey contributes to weight loss.  It does that by lowering levels of the hunger hormone, ghrelin.

CASEIN

Casein protein is the reall slow digesting protein to keep protein synthesis going for much longer.

There are different kinds of casein.  There is sodium caseinate and calcium caseinate.  Pro JYM uses micellar casein.  It is the kind of casein which is in its natural form.

The caseinates mix more easily in water.  That is why manufacturers put them throught the process with harsh chemicals.

In addition to making the caseinates mix more easily, it causes them to digest much more quickly.  You have the whey for that.  You want the micellar casein to digest extremely slowly to prolong the protein synthesis.

MILK PROTEIN ISOLATE

There is a common misconception that straight up milk protein is inferior.  Not so!  It is 80% casein and 20% whey.  With a filtration process to make it more pure as an isolate, it is a very effective protein.  It has all the natural peptides and other microfractions to do the great work they do in the muscles.

RATIO OF WHEY TO CASEIN

What the research has shown is that when you have that bit of very fast whey, mainly a larger amount of casein, and then a medium-digesting protein in the middle to bridge the gap, it promotes muscle protein synthesis and muscle growth better than just whey.

The research has shown that you want a good deal of whey, but you really want to focus more on the casein aspect.

EGG PROTEIN

There are many benefits to egg protein.  It has many, many amino acids and BCAAs.  It is sometimes referred to as “the perfect protein”.

Research has shown that those who consume 3 whole eggs (with the yolks) gain considerably more muscle and strength than those who just eat the whites.

Getting the egg white protein into Pro JYM helps to bridge the gap between the fast digesting whey and the very slow digesting casein.  And, it’s a super bioavailable protein.

Conclusion

Pro JYM Protein Powder takes advantage of the latest scientific research findings along with the tireless testing and design by renowned expert Jim Stoppani, PhD.  The labeling is completely transparent.

The only flavor I’ve tasted is S’Mores.  It tastes so good I haven’t wanted to try anything else:)

There are many videos which Dr. Stopponi has made to educate people about Pro JYM and other JYM supplements.  He even gives detailed instructions about how best to mix and drink Pro JYM to get the very best performance outcomes.

I welcome your questions or comments below.  Until next time,

JYM-PRO-PROTEIN-BLEND
JYM PRO PROTEIN BLEND
Glenn-in-the-Gym
Glenn

Quick Fat Loss – A 2-Step Plan

No matter if you are 5 pounds more than you want to be, or, 50 pounds, you want that fat gone ASAP.  So many people are searching the internet for a quick fat loss solution.

I’m going to explain several supplements which work together to help accelerate weight loss. They can be purchased in formulas together. (You don’t have to buy all these things separately.)

Then I’m going to explain an exercise plan that takes 25 minutes a day, 6 days per week. It is designed to be safe and effective for aging people in their 40s and beyond.

The 2-step plan is simple and effective.

Fish Oil

Some fish oils are rich in Omega 3 fatty acids. The three most important Omega 3 fatty acids are EPA and DHA and ALA. And, it’s important to get them in the right dosages for you to get the great benefits Omega 3’s can deliverFish-Oil-Capsules

Fortunately ALA is abundant in many food sources. The two most critical Omega 3’s to get in the right doses from fish oil are EPA and DHA. Omega-3 fats may help reduce your risk of heart disease. They also support healthy brain and joint function, and, reduce inflammation.

Research has shown that for people who do regular resistance training Omega 3’s may help stimulate muscle growth and support fat loss.

They also contribute to feeling more full. One study found that the group that was taking fish oil supplements felt full for 2 hours longer than the group that was not.

This can help with weight loss as well. Research indicates Omega 3’s may also contribute to weight loss by boosting metabolism.

What’s critical is that the proper doses of DHA and EPA are taken daily. The research indicates that those doses should be 1500 mg daily for each.

When I learned this from reading research papers I went to my local sports nutrition store to find a fish oil supplement that delivered DHA and EPA in those doses.

I couldn’t tell from the Supplement Facts on the labels what and how much was in those products. The labels just referred to “Omega 3’s”, or, “Proprietary Formula”

My search ended when I went online to find that JYM Supplements offered a fish oil named

Omega-JYM-Fish-Oil
Omega JYM Fish Oil

OMEGA  JYM. And, on the label, it says 750 mgs of DHA and EPA. Proper dosage is 2 capsules daily.

JYM Supplements can be purchased on BODYBUILDING.COM. They have a Price Match policy so they will never be undersold.  (1500 g DHA and 1500 g EPA)

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

L-Carnitine

The body breaks down fat into fatty acids. L-Carnitine moves the fatty acids into the cells to be converted to energy. Thus, L-Carnitine plays an important role in the body’s functions for burning fat.

It also may reduce muscle soreness after working out, increase oxygen supply to the muscles, and improve recovery after workout sessions.

There have been some animal studies indicating that L-Carnitine can contribute to anti-aging in brain function. That might be helpful for some of us guys as we continue to get older.

L-Carnitine is found in the JYM POST-WORKOUT  formula.

Post-JYM-Powder
POST JYM Powder 30      Servings

(1.5-2.0 g, 4 times daily)

Beta-Alanine

Beta-Alanine is an amino acid. Amino acids are the building blocks of proteins. Beta-Alanine is used by athletes to improve performance and benefit health in general.

The body uses it to produce Carnosine and Carnosine is used to do some really cool stuff.

Carnosine reduces the acid that builds up in muscles during high intensity exercise. By doing that, it enables to muscles to outperform what they would have done without the buffering work of the Carnosine.

More calories are burned, contributing to more fat burned.

working-out-over-60

Because Carnosine reduces muscle fatigue, extending the time until exhaustion, with proper nutrition and recovery, the muscles may grow more. More muscle size and strength causes metabolism to increase.

Greater metabolic performance, in turn, burns more fat, even when the body is at rest.

So, supplementing Beta-Alanine will help someone who is doing regular resistance exercise to gain more lean muscle and reduce fat.

Studies indicate that Carnosine has antioxidant qualities, may strengthen the immune system and has anti-aging properties.

Additionally, Carnosine may improve muscle health and function in seniors. Studies indicate it also improves the production of Nitric Oxide which helps battle the aging process and contributes to heart health.

Beta-Alanine is in both PRE JYM, pre workout formula and the POST JYM after work out formula.

(1.5-3 g before and after workout)

Green Tea Extract

Green tea extract is rich in something called catechins, and it contains a fair amount of caffeine. It appears that this combination of ingredients is responsible for its weight loss properties.

A study published in The Journal of Nutrition, found that consuming a beverage containing green tea catechins (625mg/d) may enhance exercise-induced loss of abdominal fat and improve triglyceride levels.

Triglycerides are a type of fat, stored in fat cells in the body. They’re stored when the body doesn’t need more energy. They are used when the body needs more energy. Lower levels of triglycerides equates to less body fat. We like that!

Green tea extract is in the SHREAD JYM formulation.

JYM-SHRED-Fat-Burner
JYM SHREAD Fat Burner

Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat. Many studies have shown that green tea extract can increase fat burning and cause fat loss especially in the belly area.

(500-1000 mg 2X daily, once in early morning and once in late morning)

Caffeine

Caffeine can contribute to fat loss in several ways and there has been an abundance of research to back it up.  It too, is part of the SHREAD JYM formula.

It speeds metabolism somewhat. This is a minor contribution from caffeine for weight loss.

A study found in the National Library of Medicine had subjects do 60 minutes of cycling. People who got caffeine beforehand enjoyed the exercise more and felt like it was less difficult than people who got a placebo.

Studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.

(200 mg once in early morning, once in late morning and once before workout)

Betaine

Betaine has been shown, when ingested as part of a pre workout formula, can increase strength and endurance during the workout. Studies have shown it accelerates muscle growth. It slows muscle fatigue allowing training lasting longer and more intensely. Therefore more calories are burned. (1.5-2 g once before workout and once after).

And so, Betaine is provided in proper dosage in both PRE JYM and POST JYM

Branch Chain Amino Acids (BCAAs)

BCAAs are effective in increasing muscle growth, decreasing muscle soreness and reducing fatigue in the muscles during exercise. These things work synergistically to contribute to higher output and burning more calories.

(5 g before and after workout) The correct dose of BCAAs are in both PRE JYM and POST JYM

Protein Powder

Many studies have shown that while eating a high protein, low carbohydrate diet the protein contributes to loss of fat, particularly belly fat.

You can see the findings from this study:  “A high-protein diet for reducing body fat”

The protein keeps you from getting hungry for longer than carbohydrates. Protein is also the main building block of muscle. When you have more muscle, your metabolism burns energy at a faster rate, which aids in weight loss.

Pro JYM PROTEIN POWDER is made up of 4 proteins, each fueling the muscles at different times.  Whey protein isolate digests and is absorbed most rapidly, fueling the muscles quickly.  This is especially important right after a workout and first thing in the morning.

As Jim Stoppani explains, “Research now shows that when you add medium-digesting and slow-digesting proteins to fast-digesting whey, muscle protein synthesis remains elevated for longer than when using whey alone.

And muscle protein retention is higher, as well. That means that more protein is being built in the muscle, which is what leads to long term gains in muscle size and strength.”

JYM-PRO-PROTEIN-BLEND
JYM PRO PROTEIN BLEND

(Total daily protein intake with meals and protein powder should be at least 1 g per pound of body weight. You will probably get better results with 1.5 g daily protein per pound of body weight.)

High Intensity Intervile Training (HIIT) Plan

The 12-week plan I am about to start requires 25 minutes of exercise, 6 days per week. 4 days are weight training and 2 days are cardio training. The plan is designed for aging people, in their forties and beyond.

It is Bill Phillip’s “Back to Fit” plan. You can read my review here:  Bill Phillip’s “Back to Fit” Review. Bill-Phillips-Back-to-Fit

The HIIT component with weight training works like this: There is a circuit of 5 exercises. You go from one exercise to the next without stopping to rest. Each exercise is 10 repetitions.

After completing all 5 exercises you rest for 2 minutes. You do the circuit 5 times. That’s all.

You can hear Bill Phillips introduction comments in the 30 second video below:

The HIIT component with the cardio exercises works like this: You do whatever kind of cardio you wish. You can use a treadmill, or other cardio machine. You can walk, jump rope or anything else.

There are 3 levels of intensity. The first 2 levels last for 2 minutes. The third level lasts for 1 minute. If an intensity of 10, were all out, your first 2 minutes would be like walking, a level of 3 for 2 minutes.

The next 2 minutes are a level 5, maybe a jog. The third set for only 1 minute would be at a level 8, maybe a run. Then you go back to level 3. You do the set of 3 levels, 5 times for a total of 25 minutes.

Putting it All Together

 

Following is exactly how I will be doing my Post Quarantine Quick Fat Loss plan to grow muscle and lose fat. I’ll be using the “SHORTCUT TO SHRED” supplement stack by JYM Supplements. These supplements are the best I’ve been able to find.

They are science based, designed by Jim Stoppani, PhD. You can learn about him and why his supplements are so incredibly effective in my recent article: https://fitness-for-men-over-60.com/jym-supplements-post-jym-review/

I listed the JYM supplements below in the bold lettering. If you wish to buy individual supplements from other manufacturers, I listed the ingredients and doses for you.

If you purchase the JYM SHORTCUT TO SHRED Supplement System you will have ALL the supplements I’ve explained here.

MORNING

  • PRO JYM PROTEIN POWDER: 1 scoop
  • OMEGA JYM FISH OIL: 2-3 g
  • SHRED JYM: 1 dose
    JYM-SHORTCUT-TO-SHRED Supplement System
    SHORTCUT TO SHRED Supplement System
    • Includes
      • CAFFEINE 200 mg
      • GREEN TEA EXTRACT: 500-1000 mg
      • ACETYL L-CARNITINE: 1.5-2 g

LATE MORNING/EARLY AFTERNOON

  • SHRED JYM: 1dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g

30-45 MINUTES PRE-WORKOUT

  • PRE JYM: 1 dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g

IMMEDIATELY PRE-WORKOUT

  • PRO JYM PROTEIN POWDER: 1 scoop

IMMEDIATELY POST-WORKOUT

  • PRO JYM PROTEIN POWDER: 2 scoops
  • POST JYM: 1 dose
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g
    • GLUTAMINE: 3-5 g

WITH DINNER

  • OMEGA JYM FISH OIL: 2-3 g

BEFORE BED

  • PRO JYM PROTEIN POWDER: 1 scoop

Summing it up

To simplify:

  1. You complete a simple-to-follow workout plan, 25 minutes daily, 6 days a week.
  2. You purchase the supplement “stack” and take the supplements as I listed above.

If you are willing to follow those steps for 12 weeks you can experience quick fat loss.

If you work the plan, the plan will work.

I hope this information has been a help for you. I would love to receive any comments or questions you have below.

Glenn-in-the-Gym
Glenn

JYM Supplements – Post JYM – Review

This is my second in a series of Reviews of JYM Sports Supplements. My comparison research in studying many of the top sports supplements has led me to believe JYM Supplements are amongst the very best formulated.

You can read my review of JYM PRE Workout powder by clicking on the following link:

 JYM PRE Workout Review

This Review is of the post workout formula: “Post JYM”.

Jim Stoppani, PhD says of JYM Supplements: “JYM Supplement Science combines real science with real ingredients to deliver unreal results.”

As with the pre workout formula, Post JYM is a “cocktail” of ingredients scientifically designed, in just the right dosages to maximize effectiveness; for recovery, repair and for building more muscle. The pre-, and post JYM work synergistically to help get the greatest results from the hard work in the gym.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

Post-JYM-Powder
POST JYM Powder 30      Servings

What is Post JYM?

These are carefully selected supplements of the highest quality in just the right dosages. Different than many other supplement companies you will not see “Proprietary Blend” on the ingredient label. That term enables companies to hide what ingredients they actually put into their formulas.

Whether they are lacking some quality ingredients that JYM uses, or, if they use smaller dosages, either way or both, is a disadvantage for the customers to get the best of results.

JYM is completely transparent revealing every ingredient and the full and precise doses of 8 science-backed ingredients.

Dr-Jim-Stoppani-DB-Press
Dr Jim Stoppani DB Press

 

What are these ingredients and what do they do?

  • L-Glutamine (3g) is a non-essential amino acid that helps with the synthesis of protein. It helps muscles recover more quickly between workouts. It strengthens the immune system and contribute to muscle growth.
  • Creatine HCL (2g) is used to improve exercise performance and increase muscle mass and strength. It has advantages over the more common Creatine Monohydrate. It is absorbed more quickly, smaller amounts are needed and there is no loading phase. Research has indicated that one of the best times to get a dose of creatine is after workouts.
    • This is especially true when consuming creatine along with ingredients that spike insulin levels, such as leucine and dextrose, which are included in the Post JYM Active Ingredients Matrix and Post JYM Dextrose.
  • Beta-Alanine (2g) contributes to increased strength, power, endurance and recovery. I It improves fat loss and muscle growth, especially when taken with creatine. It is ideal to take Beta-Alanine right after workouts when muscle fibers are at their zenith to utilize nutrients. Taking it with leucine and dextrose, as in Post JYM improves its uptake for the muscles.

    Jim-Stopponi-PRE JYM
    Jim Stopponi and PRE JYM
  • L-Carnitine L-Tartrate (2g) Carnation increases muscle recovery. It increases Nitric Oxide production which in turn increases blood flow to the muscles. L-Carnitine L-Tartrate also increase the amount of testosterone that enters the muscles.
    • Carnitine requires insulin to enter the muscles. JYM Post has leucine and dextrose expressly for this reason, to spike insulin production.
  • Betaine (1.5g) improves muscle strength and power. It also increases protein synthesis after workouts.
    • University of Connecticut researchers reported that supplementing with 1.25 grams of betaine twice per day for two weeks increased bench press power by 20 percent.
  • Taurine (1g) is an amino acid that is important for endurance and muscle strength. It is depleted during workouts which can impair muscle strength and endurance. That is why it is important to replenish it after workouts.
  • BCAAs (Branch Chain Amino Acids) in a 3:1:1 ratio
    • L-Leucine (3.6 g) stimulates protein synthesis, (muscle growth) post workout. It also stimulates insulin release which sends more amino acids, creatine, and carnitine from Post JYM into the muscles.
    • L-Isoleucine (1.2 g) helps endurance, repair and rebuilding of muscles, boosts energy and helps overall with recovery
    • L-Valine (1.2 g) is used to repair muscle tissue and in muscle metabolism. It also helps in regulating nitrogen levels
  • Black Pepper (Piper nigrum) Fruit Extract (as BioPerine®) (5.3 mg) is a patented extract of the fruit of black pepper that contain standardized amounts of the active ingredient piperine. Studies have shown when a 5 mg dose of BioPerine® is taken with other supplements, it increases the absorption of those supplements by 30 to 2,000 percent.*
Post-JYM-Powder
POST JYM Powder 30 Servings

 

How is Post JYM Different From Others?

As Jim Stoppani explains on his website, Many of the ingredients in Post JYM Active Ingredients Matrix mirror ingredients in Pre JYM blend. These ingredients include BCAAs, creatine HCL, beta-alanine, betaine, and taurine.

These five ingredients need to be consumed before and after every workout for maximal performance and muscle growth. Thus, Pre and Post JYM are designed to work in concert. Take Pre JYM to train like an animal; use Post JYM to recover like a pro.

Like every JYM product, Post JYM contains no proprietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All eight of the ingredients in Post JYM are critical for recovery.

There is no filler. Every single ingredient is included at the best dose to optimize repair and growth. That’s the power, and promise, of Post JYM.

Who Formulated Post JYM?

Jim Stoppani, PhD is widely recognized as one of the world’s premier authorities and science-based expert when it comes to exercise science, sports nutrition and supplementation muscle building and fat loss.

Jim Stoppani, PhD is my go-to, science-based expert when it comes to exercise science, sports nutrition and supplementation.

If you wish to learn more about Dr. Jim Stoppani click the following link:

Dr. Jim Stoppani

You can read my review of JYM PRE Workout powder by clicking on the following link:

 JYM PRE Workout Review

As explained on his website, Dr. Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

He’s written and edited various top industry periodicals and books. He’s trained celebrities like The Rock, LL Cool J, Dr Drey and more. He’s helped millions through his various platforms online. He has over 60,000 in his Facebook group.

And as he says on his website, his personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.” https://everipedia.org/wiki/lang_en/jim-stoppani

Jym-Pre-Workout
JYM PRE Workout 30 Servings

How and When to Take it?

Post-JYM-Powder
POST JYM Powder 30 Servings

To maximize the effectiveness, there are some special directions for taking Post Jym. Dr. Stopponi explains on his website: taking supplements for optimal results isn’t just a random thing. There’s a science to it, literally. Timing is critical, as is proper dosing and the biochemical interactions between individual ingredients. I’ve taken care of formulating all the JYM products for you in the right combinations and in the safest, most effective doses.

Following are the directions. You won’t see all these on the label but Dr. Stopponi explains them on his website:

  • Shake up the container of Post JYM active matrix (making sure the cap is on tight!) before using. Make make sure all 13 ingredients are mixed up, stay in their intended ratios and none have settled at the bottom. I recommend taking the scoop out before you do this so it doesn’t get buried in the powder!
  • Mix Post JYM in plenty of water. I recommend at least 20 ounces, and up to 32.
  • If you’re having Post JYM fast carbs/dextrose, throw that in the shaker cup too.
  • Mix/shake Post JYM vigorously with water and then let it sit for a while – at least 10-15 minutes while continuing to shake it up periodically – before sipping on it. If possible, have your Post JYM already mixed before your workout so it’s waiting for you when you finish training (preferably in a cooler or refrigerator so it stays cold for the best taste). Shake it up again, then starting sipping. Just don’t let mixed up Post JYM sit for more than around eight hours refrigerated – if you do, the creatine will start to break down.
  • Again, sip on Post JYM slowly over the next 20+ minutes for maximal absorption and to avoid any stomach discomfort.
  • If you have Post JYM dextrose mixed in, your post-workout carbs are taken care of. If not, chomp on your fast carbs (gummy bears, pixy sticks, white bread, etc.) as you’re drinking your Post JYM active matrix.
  • I’m not overly particular about whether you take Post JYM or Pro JYM first after your workout. I typically finish my Pro JYM before I start sipping on Post JYM, but many other people start sipping on their Post JYM immediately after working out and then chug their Pro JYM when they’re finished with that. Either way is fine.
  • Post JYM may cause a mild tingling sensation in your skin. Again, it’s just the beta-alanine. Don’t be concerned.

Final Thoughts

My research and my personal experience using post workout supplements has brought me to a place where I think the science backed ingredients that go into Post JYM make it the very best. If you try it I think you’ll agree and be amazed by the results you’ve experienced with any other post workout supplements.

You may purchase by clicking on any of the pictures of POST or PRE JYM.  If there are ever prices lower somewhere else, bodybuilding.com has a Price Match Guarantee.

If you have any comments you’d like to share, or, have any questions, please feel free to leave them below.

Glenn

Jym Pre Workout – Review

Pre workout powders and drinks are very popular among body builders, athletes and fitness enthusiasts. Most make claims and have clever names that imply what their particular formulation is going to do for the user.

The most common claims are for energy, focus and “pump”.

There are some ingredients commonly found in pre workout supplements. Caffeine for energy and focus, Nitric Oxide for pumped muscles and BCAAs, (Branch Chain Amino Acids) for protein synthesis.

Frequently found in the ingredient list is “Proprietary Formula”.

The implication is that there is a secret formula that is so special the manufacturer doesn’t want to disclose what is in the formula or what the dosages are.

Jym Pre Workout powder is transparent in that all the key ingredients and their specific dosages are listed on the label.

What is Jym Pre Workout?

It is a powdered formula of 13 carefully selected supplements in specific dosages, designed to work synergistically to maximize effectiveness and results of the workout

What are these supplements and what do they do?

Jym-Pre-Workout
Jym Pre Workout 30 Servings
  • Creatine HCL (2g) is used to improve exercise performance and increase muscle mass
    • The more common form is Creatine Monohydrate. Creatine HCL has advantages in that it is absorbed much more quickly, smaller amounts are needed and there is no loading phase.
  • Beta-Alenine (2g) works to increase muscle endurance especially during high intensity interval training, (HIIT). The increased training volume, (from the improved endurance), can result in greater gains in muscle and strength.
  • Betaine (1.5g) has been shown, when ingested as part of a pre workout formula, can increase strength and endurance during the workout. Studies have shown it accelerates muscle growth. It slows muscle fatigue allowing training to last longer and more intensely.
  • Taurine (1g) is a substance present in muscles. Supplementing additional Taurine has been found to increase endurance and reduce muscle soreness. Studies have shown that 1 to 6 grams of Taurine, ingested before, during and after exercise can help enhance these benefits.
  • N-Acetyl L-Cysteine (600 mg), or, NAC as it is known provide powerful antioxidant performance within the muscles. This helps with protection and recovery of the muscle cells during and after training.

    Body-Fit
    Body Fit
  • Alpha-Glyceryl Phosphoryl Choline (150 mg), also known as. Alpha GPC, affects the body in 2 significant ways to enhance training performance and results. It increases the production of a neurotransmitter that causes improved muscle performance and release of Human Growth Hormone.
  • Citrulline Malate (6g) helps with the widening of the blood vessels. As a result endurance and strength training are both enhanced. It also helps mental focus even without the use of caffeine.
  • Beet (Beta vulgaris) Root Extract (500 mg) and the Nitric Oxide in Beet Root Extract serve to open up the blood vessels, enabling more oxygen to pump to the muscles.
  • BCAA’s (Branch Chain Amino Acids)
    • L-Leucine (3g) assists the spike of insulin, gets protein synthesis going and helps get creatine into the muscles
    • L-Isoleucine (1.5g) helps endurance, repair and rebuilding of muscles, boosts energy and helps overall with recovery
    • L-Valine (1.5 g) is used to repair muscle tissue and in muscle metabolism. It also helps in regulating nitrogen levels

      Jym-Pre-Workout-20
      Jym Pre Workout 20 Servings
  • L-Tyrosine (1.5 g) is an amino acid that aids focus and mental clarity
  • Caffeine Anhydrous (300 mg) is simply dehydrated caffeine. It is chemically the same as any other caffeine. It helps energy and focus
  • Huperzine A [from Toothed Clubmoss (Huperzia serrata) Aerial Parts Extract] (50 mcg) is a substance derived from “Chinese club moss”. Yup. It’s moss. It improves alertness and focus.
  • Black Pepper (Piper nigrum) Fruit Extract (as BioPerine®) (5 mg) does not have a direct impact on performance. However, what it does do is improves the bio availability of the other ingredients.

How is Jym Pre Workout Different From Others?

Many of the supplement companies out there burst on the scene with their newest creation.

They have terrific marketing campaigns and often times make claims that their product is the game changing breakthrough. Bodybuilders and fitness devotees have been waiting for.

Jym Pre Workout formula does not have any “Proprietary Formulas”. Those are supposed to make it look like they’ve got a true breakthrough supplementation they don’t want to reveal what is in it.

Unfortunately, when those things are tested out in the lab, they fall short.

They may have a handful of effective ingredients. Sometimes they are in lower dosages that would be ideal. They don’t have a scientifically selected group of 13 supplements in just the right dosages to maximize effectiveness.

If they did they would have to charge more money for their product because it cost more to add all those ingredients.

Another thing some supplement companies do is combine ingredients and call in “concentrate”. If you look at the size of the scoop in the container, it is very small. In Jym Pre Workout the scoop is big. It holds 26 grams. How could others contain the dosages that Jym does? No can do!

                                      Who Formulated Jym Pre Workout?

Jim-Stoppani
Jim Stoppani, PhD

Jim Stoppani, PhD is my go-to, science-based expert when it comes to exercise science, sports nutrition and supplementation.

As explained on his website, Dr. Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

He’s written and edited various top industry periodicals and books. He’s trained celebrities like The Rock, LL Cool J, Dr Drey and more. He’s helped millions through his various platforms online. He has over 60,000 in his Facebook group.

And as he says on his website, his personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.”   https://everipedia.org/wiki/lang_en/jim-stoppani

How and When do You Take It?

That may seem like a silly question, but, it’s an important question to answer if you are going to maximize the potential of formulation. Notice the directions: As a dietary supplement mix one scoop in 12-32 ounces of water and drink 30-45 minutes before workouts. Consider mixing it 10-15 minutes before drinking. Also consider drinking it over the course of 15-30 minutes.

Initially use 1/2 scoop or less to assess tolerance. Once tolerance is assessed take no more than 1 serving. To avoid sleeplessness do not consume within 6 hours of bedtime. For better results consider using Post Jym Active ingredients matrix after workouts.

                                                      Final Thoughts

I use Jym Pre Workout. I’ve used many pre workout powders and drinks over the years. This is the best one for me that I’ve ever used.

However, some people have complained of getting the Jitters.  And, some people don’t like some of the flavors.  It is more expensive than most other pre workout products.

To me, It tastes very good.  I get fantastic focus.  I have lasting energy to go to failure on every set.    There is probably always some new ingredient that will make it even better.  It’s my go-to pre workout drink.  That’s the best recommendation I can give it.  If you’d like to try it, click on the picture for either the 20 serving or 30 serving container.  It will take you to the correct page on www.bodybuilding.com.  I can’t find it cheaper anywhere else but they will match the price if it’s ever sold for less anywhere else.

Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!

By the way, Jim Stoppani’s scientifically designed workouts are amazingly effective too.  The pic below was when I was near the end of doing his 12-week “Shortcut to Size” workout.  I’m in my 60’s.  The Pre Workout drink helped too!

Jym-Pre-Workout
Jym Pre Workout 30   Servings
Glenn-at-the-gym
Glenn at the gym

Best Supplements for Men Over 50

As we age, our bodies produce less of the chemicals that contribute to our fitness. A healthy, nutritious diet is foundational. Supplements are intended to “supplement” that good diet.

This list is based on my opinions.  And, my opinions have been formed over years of personal experience and the many things I’ve learned from countless experts. Some may disagree with my list, or, the order.

That’s OK. I’m not trying to say that my list is THE best list. But, as a guy in his 60s, these supplements are working well for me. My aim is to share my knowledge and experience to help you in choosing the best supplements for men over 50.

I get many of my supplements from bodybuilding.com. They have so many of the best and most popular supplements. They have great sales and specials and they have a price match guarantee. You can see their products by clicking on this link:

https://goto.bodybuilding.com/products

I’ll explain why I have each of these supplements on my list to help you in making decisions for yourself.

My Fitness Journey

In my 20s my fitness included running 3 to 5 miles a day and, as much water skiing and snow skiing as I could fit in. In my 30s I played racquetball 2 hours per day, 6 days a week.

In my 40s I got into roller hockey. Additionally, to playing with all the kids in the neighborhood I played on a team at the local club. I usually trained by various skating routines to get faster.

At 47, I decided it was time to hang up the skates. I wanted to start training with weights. I knew I needed some help and structure, (a plan). Being kind of competitive, I joined a 90-day challenge.

The program included 3 days per week of weight training. Each session took 45 to 60 minutes. And, 3 days of High Intensity cardio training for 20 minutes each session. I also tracked what I ate each day and how much water I drank.

The two supplements I used were protein powder and creatine. The picture below was my “after picture”. Unfortunately I lost the “before” picture, but, trust me, it was nothing to be proud of.

The after picture was exactly 11 weeks and 4 days after I started the program. I was 47 years old. And, only 2 supplements: protein powder and creatine.

How to Build Muscle After 60

This blog post is one in a series that is going to provide you with information, encouragement and inspiration to learn how to build muscle after 60 and beyond.

When I was 62 years old I was lean and fit. I decided I wanted to build some muscle. As I did when I was 47 I researched and found a workout and diet plan I thought would help me reach my goals. There’s a picture on the last page of this article. I was nearing 63 years of age.

I had packed on more muscle than I ever had in my life, in 90 days. Part of the program required that I eat . So, I had more muscle AND more fat. (See picture on the last page of this article.)

4 years later, at age 66, I still maintained a good amount of the muscle and with less body fat. (See picture on the last page of this article.)

I’m just a normal guy who works about 55 hours per week, and follows good workout and diet plans that experts design. You can do this! If you are someone who wonders, “Why would I want to build muscle?”

If you wonder how you would find the motivation, take a look at my article that addresses those questions:

https://fitness-for-men-over-60.com/building-muscle-after-60/

The Best Supplements for Men Over 50

Two reminders:

1) This list is based upon my research and years of experience. You can find many similar lists with other opinions. I’m in my 60s and have provided a couple of pictures above to help show that I have been getting fairly good results for my age.

I put the list in order of importance for me. You might have some differences based on your needs and goals.

2) I include the “under 50 guys”, aka “The Youngsters” as they are facing similar challenges as they age.

Multi-vitamin

Few people of any age get all the vitamins and minerals they need from the food they eat every day. I have read favorable and unfavorable studies of some popular multi-vitamins out there. For over 10 years my family and I have taken multi-vitamins provided by Life Extension

Life Extension is a science-based company, devoted to helping people live longer, healthier lives. A whopping 98% of their customers recommend them to family and friends. The superior quality of their products is above reproach. 99% of their products are manufactured in the U.S. and a Certificate Analysis is available for every product they produce. Their website is full of scientific studies conducted by Life Extension’s scientists and many others as well.

You can check them out at:

Testosterone

It may surprise you that I would list Testosterone second in my list, but as we age our body produces less and less testosterone. Testosterone levels drop about 1% per year after age 30.

There are a massive number of supplements on the market that promise to do great things for you as they stimulate your body’s testosterone-producing abilities. Results vary. There are dangers to having too little or too much testosterone.

I recommend getting help from your doctor. He or she can have your blood tested to know exactly what your levels are. Then you can be prescribed with either a serum to inject weekly or a cream to spread on your skin daily.

By monitoring blood levels you can assure that you have a truly healthy amount of testosterone, not too much and not too little.

If your testosterone levels are low, you will find wonderful benefits in raising those levels to appropriate levels. For me, following are some immediate benefits I’ve experienced:

  • More energy and vitality
  • More energy for working out without getting tired. With testosterone, I can work out for and hour and still have plenty of energy. Without, I feel low energy after 20 to 30 minutes of working out.
  • Improved muscle growth and overall fitness in response to my training regiments
  • Better, overall sense of well-being
  • Increased libido

Suffice it to say, if you have low “T”, it will be worth checking in with your doctor. It can be a huge help to your quest for fitness.

Protein Powder

As I’ve explained in a previous post, Proteins are the building blocks for growing muscle, at any age. Protein powder or bars are a convenient way to supplement your healthy diet with the amount of protein you need every day.

My personal favorite is “Pro JYM Protein Blend Ultra-Premium Protein Powder”. What sets this supplement apart from others is the scientific blend of 3 protein sources that digest and synthesize at different rates.

When you add medium-digesting and slow-digesting proteins to fast-digesting whey, muscle protein synthesis remains elevated for longer than when using whey alone.

And muscle protein retention is higher, as well. That means that more protein is being built in the muscle, which is what leads to long term gains in muscle size and strength.

The chart below illustrates the time each protein is at work. The Whey Isolate goes to work very quickly. The synthesis of the egg protein is medium in time. And, the micellar casein is still at work for hours after ingestion.

Pro JYM Digestion Timeframe


And the different flavors are fantastic. Check out the Vanilla Peanut Butter Swirl! The price per serving is much less expensive if you purchase the 4 pound bag vs. the 2 pounder. Click on the link below if you would like to learn more or purchase the Pro JYM powder.

Pro JYM Ultra Premium Protein Blend

Creatine

Creatine can help increase power and intensity in resistance exercising which results in greater muscle growth and strength. It is a substance that our bodies produce, and, like other substances that produce energy and strength, it lessens as we age.

Primary foods that have creatine are meats. It is most abundant in beef. You’d have to eat 2 pounds of steak to get 5 grams of creatine.

There are two primary kinds of creatine on the market today, creatine mono hydrate and creatine hcl. The mono hydrate form has been around the longest and is, by far the most popular.

It is also the most researched. In some people it can cause intestinal discomfort and diarrhea. Those people would prefer the creatine hcl which has not shown any negative side effects.

I can tell significant performance improvement, training with weights, when I am taking creatine every day. I’ve taken both the mono hydrate and the hcl types of creatine. They both work equally well for me and I have never suffered any side effects from the mono hydrate.

When I’ve stopped taking creatine for a while, I can tell a drop-off in my strength and energy to push through in workouts. As a result, I take 5 to 10 grams of creatine daily.

“Platinum Creatine” by Muscle Tech has a 9.5 out of 10 rating. I agree with that. It is the creatine I am using. I can tell how effective it is when I run out before purchasing more. I can really tell the drop-off in strength.

BodyBuilding.com has it for 30% off at the time of this writing. That makes it $0.10 per serving. You can learn more or purchase it at the following link:

goto.bodybuilding.com/muscletechcreatine

Pre-workout Supplement

There are many, many pre-workout supplements on the market today. I have tried many of them over the years and found them to be super effective in helping with more energy and focus so I can really maximize each and every set in my workout.

“Neruocore Pre-workout” by MuscleTech is one of the best rated pre-workout powders and definitely the best priced. It scores 9.2 out of 10 with 676 reviews. It’s normally $22.99 per container. At the time of this writing BodyBuilding.com has it for $16.09.

If you’d like to learn more about it, just click on the link:   goto.bodybuilding.com/pre-workout

BCAAs

Branch-Chain Amino Acids are made up of leucine, isoleucine and valine. All three are amino acids. They are found in protein-rich foods and protein supplements.

They can also be consumed in BCAA supplements. And, they are effective in aiding protein synthesis. That helps with muscle growth, and reduces exercise fatigue when engaged in resistance training.

I like to put BCAA powder in my shaker cup full of water and drink it during my workouts. I find it helps me power through each set and have energy reserves by the end of my work-out. BCAA’s are also effective as a pre, or, post-workout supplement.

The BCAA supplement I use is, “BCAA Energy Amino Acids” by Evolution Nutrition. With 2,866 reviews it earns a 9.4 out of 10 score. And, at $21.99 per container, it is less than half the price of some of its competitors.

At the time of this writing BodyBuilding.com has a special: 2 for $36.00. If you are interested in learning more or purchasing, you can click on the following link:

goto.bodybuilding.com/bcaas

Anti-inflammatories

Inflammation is part of the body’s defense system. As we age there is a part of our immune system that increases and that is the part that causes inflammation. The term “inflammaging” is used to describe it.

We can begin to experience chronic inflammation that results in various aches and pains as we age. Additionally, to reducing overall quality of life, chronic inflammation can lead to various diseases such as stroke, chronic respiratory diseases, heart disorders, cancer, obesity, and diabetes.

Diet certainly plays an important role. There are foods which contribute to inflammation and foods which counter-act it.

I take a product named “Relief Factor”. It’s 100% drug free and 100% botanical and fish oil. It’s anti-inflammatory properties support relief from aches and pains.

And, it comes in convenient individual packets. It has been amazing for me in eliminating the discomfort I had learned to live with in my knees. You can get a “3-week Quick Start” for $19.95 + S&H here.  Copy and paste this into your web browser:  www.relieffactor.com

Conclusion

I actually take all the supplements above every day. I am not suggesting you have to do that in order to be fit. You probably already take something in the list above.

I hope the information has been helpful for you in learning what some most effective supplements guys our age can take as we work toward becoming more fit and more youthful with an ever-increasing quality of life.

I welcome your comments and questions below.

Pictures Below:

I was almost 63 in the pic below. I was near the end of a 90 training and diet plan. I gained on more muscle than I ever had before. My diet had me ingesting more calories than I burned so I added fat pounds as well.

The last picture I was 66. I had retained much of the muscle I had gained two years earlier and was able to reduce much of the fat. I was doing more cardio which helped improve my overall fitness and sense of well-being. My reason for sharing these pictures is my hope that you will realize you can improve every aspect of fitness in your 60s and beyond. We lose muscle and bone every year as we age unless we do resistance training to grow both muscle and bone. That’s why I believe it is the most important part of a fitness regiment for old guys like us. You can do this!

Protein Supplements for Men

A fitness program for men over sixty should include resistance training. With that and proper nutrition we can grow muscle and bone density. As we age, muscle and bone become more and more of a “use it or lose it” proposition.

As I’ll address in a future post, there are many benefits for men over 60 to grow lean muscle.

Protein is the building block of muscle. It is so important that, if you could only pick one supplement, I would recommend it is protein.

protein-number-1-supplememnt

Your primary sources of protein should be from lean meats, fish, dairy, and some vegetable sources. Getting enough high-quality protein throughout each day becomes much easier by supplementing your meals with protein powder and/or bars.

Protein supplements come from a different sources and are available in various formulas. They are used to increase muscle mass, improve overall body composition and help meet all their body’s needs for protein.

over-60-weight-training

The purpose of this post is to help you have the knowledge to make good choices for your particular approach to fitness, and, which protein supplement(s) would be best for you in this article about Protein Supplements for Men.

 

3 Forms of Protein Supplements

  • Protein concentrates: Produced by extracting protein from whole food using heat and acid or enzymes. These typically supply 60–80% protein, with the remaining 20–40% composed of fat and carbs.
  • Protein isolates: An additional filtering process removes more fat and carbs, further concentrating the protein. Protein isolate powders contain about 90–95% protein.
  • Protein hydrolysates: Produced by further heating with acid or enzymes — which breaks the bonds between amino acids — hydrolysates are absorbed more quickly by your body and muscles.

3-flavors-protein-powder

Hydrolysates appear to raise insulin levels more than other forms — at least in the case of whey protein. This can enhance your muscle growth following exercise[1]

[1] Power, O., Hallihan, A. & Jakeman, P. Human insulinotropic response to oral ingestion of native and hydrolyzed whey protein. Amino Acids 37, 333–339 (2009). https://doi.org/10.1007/s00726-008-0156-0

Sources of Protein Supplements

Whey Protein
comes from milk. It is the liquid that separates from the curds during the cheese making process. It’s high in protein but also contains lactose, a milk sugar that many people have difficulty digesting.

Whey protein is quickly digested, providing a rapid rise in amino acids that may help increase muscle mass and strength, especially after resistance exercise. It also reduces appetite and promotes fat loss.protein-powder-into-shaker-cup

Casein Protein is also found in milk. However, it is digested and absorbed much more slowly. Several research studies show that casein is more effective at increasing Muscle Protein Synthesis, (MPS), and strength than soy and wheat protein — but less than whey protein. It can lead to muscle growth and fat loss during calorie restriction

Egg Protein is a high-quality protein, containing all 9 essential amino acids that our bodies can’t create on their own. Eaten with the yolks they can keep you feeling full longer. The powders are made up of just the whites. The protein is still high quality but lacks the fat contained in the yolks.

Pea Protein Powder is especially popular among vegetarians, It is made from the yellow split pea, a high-fiber that contains 8 of the 9 essential amino acids, (EAA’s). It is also rich in Branch Chain Amino Acids, (BCAA’s). In a 12-week study in 161 men doing resistance training, those who took 1.8 ounces (50 grams) of pea protein daily experienced similar increases in muscle thickness as those who consumed the same amount of whey protein daily[1]

Soy Protein is a complete protein but it’s low in a few of the important amino acids required for building muscle. Several studies in men have compared the effects of soy protein to whey or casein for growing muscle. Though whey and casein are clearly superior, soy still is effective for growing muscle. It is a good alternative for someone who can’t take the dairy products.

Hemp Protein Powder is another plant based protein, coming from the marijuana plant. Hemp protein is high in omega-3s and seems to be easily digested. However, it is low in the essential amino acids lysine and leucine.

Brown Rice Protein Powder has all 9 essential amino acids but is too low in lysine to be considered a complete protein. More research needs to be done to gain an understanding of the value and limitations of Rice Protein.

Summary: With all the protein powders on the market today, the best for gaining muscle and losing weight are whey, casein or a blend of whey and casein.

[1] ts Nutr 2015 Jan 21;12(1):3. doi: 10.1186/s12970-014-0064-5. eCollection 2015.

How Much and How Often to Ingest Protein?

Daily and per dose needs are combinations of many factors including volume of exercise, age, body composition, total energy intake and training status of the athlete.protein-supplements-and-dumbell

Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g.

Higher doses (~40 g) are likely needed to maximize MPS responses in elderly individuals. Even higher amounts (~70 g) appear to be necessary to promote attenuation of muscle protein breakdown.

Spreading these protein feeds should be approximately three hours apart has been consistently reported promoting sustained, increased levels of MPS and performance benefits.[1]

The timing of protein intake in the period encompassing the exercise session may offer several benefits including improved recovery and greater gains in lean body mass. However, perhaps the most important issue regarding protein intake during the pre-workout period is that it serves as an opportunity to eat thus elevating one’s total daily protein intake. In addition, consuming protein before sleep has been shown to increase overnight MPS and next-morning metabolism acutely along with improvements in muscle size and strength over 12 weeks of resistance training. Intact protein supplements, EAAs and leucine have been shown to be beneficial for the exercising individual by increasing the rates of MPS, decreasing muscle protein degradation, and possibly aiding in recovery from exercise. In summary, increasing protein intake using whole foods as well as high-quality supplemental protein sources can improve the adaptive response to training.[1]

[1]

Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8

 

[1] Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8

Bars or Liquid?

bars-or-liquid

For me, this is an “AND” strategy, not an “EITHER OR” one. As a general rule I prefer to shake up some powder in a shaker cup and drink it. There are 2 reasons for this. 1). As a general rule the quality of protein in powders is better than in bars. 2). In a shake, the protein is going to digest more quickly and get to work doing its magic. Bars are good when I am somewhere and its not practical to have a protein shake.

Final Thoughts

Deciding what protein supplements work best for you is part science and part personal. Like most supplements, its not a “one size fits all” proposition. My aim was to give you some science based information to help you make some educated decisions. I have used different ones over the years. In future posts I’ll share reviews information from others and from my own personal experience and knowledge.   My go-to protein powder these days is Optimum Nutrition Whey Protein Isolate.  It digests and assimilates quickly.  The least expensive place to buy it is at Amazon.com.    Just click on the link and it will take you right to the product.

Disclosure:  If you click on the amazon.com link above and make a purchase I will be eligible for a small commission with NO additional cost to you.

If you’re over 60, (like me:) I hope you got some value from this post about Protein Supplements for Men.  If you have any comments or questions I’d love to hear from you in the Comment section below. Until next time!

Glenn-at-the-gym
Glenn at the gym

Best Supplements for Weight Loss

Sports nutrition is a constantly evolving field with hundreds, if not thousands of research papers published every year. Whether you’re new to fitness and supplements that support you in your goals, or, if you’ve been taking supplements for years, my aim is to provide some information to help simplify your decisions within your budget.

I’ll be addressing ergogenic supplements for weight loss. “Ergogenic” supplements are intended to enhance physical performance, stamina or recovery. I will not be addressing steroids in this post.

It’s important to note that, “…there is considerable debate regarding the ergogenic value of various nutritional supplements.”[1] I’m not a scientist. I’m just a guy who has enjoyed pursuing fitness over the years. Part of that is I read up on some science and opinions. I’ve testedshelves-of-supplements many things myself. And so, I humbly bring my findings to help you make more informed decisions for your benefit.

“People who participate in a general fitness program (e.g., exercising 30 – 40 minutes per day, 3 times per week) can typically meet nutritional needs following a normal diet (e.g., 1,800 – 2,400 kcals/day or about 25 – 35 kcals/kg/day for a 50 – 80 kg individual) because their caloric demands from exercise are not too great (e.g., 200 – 400 kcals/session)”.[2] It’s important to make the point that supplements are not intended to replace a good diet.

Below I address several of the most popular weight loss supplements. I hope this can serve as a resource for you, if and when you want to include weight loss supplements as part of your overall fitness program. This can help you decide which are the Best Weight Loss Supplements for you.

The Best Weight Loss Supplement is Personal

Finding the best weight loss supplement for you, is personal. This is not a ‘one size fits all’ kind of thing. What works well for one person might cause another to have anxiety and excess perspiration. You know yourself and how your body responds. If you are sensitive to Supplement-bottlecaffeine you’ll know to start at a low dosage for any supplement that has stimulants. As you read the explanations in the next section, you may be more attracted to a fibrous product that absorbs water while in the stomach causing you to feel full. By doing so, you would tend to eat less. Or, you may be more interested in a product that revs up your metabolism, reducing your appetite and burning fat. As you read about some most popular weight loss supplements below, be mindful to find what you think is best for you.

Popular Weight Loss Supplements Explained

Although exercise and proper diet remain the best way to promote weight loss and/or manage body composition, a number of nutritional approaches have been investigated as possible weight loss methods (with or without exercise).

Weight loss supplements reduce appetite, reduce absorption and make you burn more fat. Before taking any you should know every ingredient in them and what, if any, health risks could be associated. It would be most wise to consult with your doctor before taking any.

Garcinia Cambogia Extract: A study published in the Journal of Obesity in 2010 concluded that, “Garcinia extracts/HCA generate weight loss on the short term. However, the magnitude of this effect is small, is no longer statistically significant…”. In other words, ‘Don’t waste your time and money.’

Hydroxycut: This is one of the most popular weight loss supplements. WebMD sites two small studies. “One states that when people older-man-and-weight-loss-protein-bartook C. canephora robusta for 60 days they lost about 10.95 pounds as opposed to the placebo group, which lost an average of 5.40 pounds. Both groups were on a low-calorie diet. The other small 8-week study showing that those taking C. canephora robusta lost about 3.7 pounds versus the placebo group members, who lost 1.25 pounds.”[3]

Caffeine: This is, of course the most popular and well-known metabolic booster. It is included in many weight loss supplements. It’s effective and inexpensive, unless, of course, unless you drink it in some commercially made frappe-hoo-hoo-something-or other. Healthline sites studies that have found caffeine can “… boost metabolism by 3-11%, and increase fat burning by up to 29%.”[4]

Orlistat: You might know this pharmaceutical by the manufacturer’s name, Alli. According to a big review of 11 studies, orlistat can increase weight loss by 6 pounds (2.7 kg) compared to a dummy pill.[5]

It works by inhibiting the breakdown of fat in the gut. However, there are many digestive side effects including loose, oily stools, flatulence, frequent bowel movements that are hard to control and others. Of course, if you’re good with all that, this could be just the weight loss supplement for you! (I’m kidding of course)

raspberriesRaspberry Ketones: I’m only including this because it seems to have risen in popularity. The only research study to find out if they are an effective supplement from weight loss was on rats. The keytones are what give raspberries their distinctive smell. Apparently, a side effect is burps that smells like raspberries.

Green Coffee Bean Extract: They are just coffee beans that haven’t been roasted. A review of 3 studies found that the supplement made people lose 5.4 more pounds than a placebo.[6] It can cause the same side effects as caffeine. Chlorogenic acid, in the beans can help slow the breakdown of carbohydrates but can also cause diarrhea.

Glucomannan: is a type of fiber found in the roots of the elephant yam. Three different research studies were conducted concluding that Glucomannan, combined with a healthy diet can help people lose 8 to 10 pounds of body weight in 5 weeks.[7] The way it works is it becomes gel-like. It absorbs water and as it sits in the gut it makes one feel full. At the time of this writing I have not yet tried Glucomannan. I will and report back in a later post.

Meratrim: It’s a blend of two herbs, Sphaeranthus Indicus and Garcinia mangostana. (WOW! That’s a mouthful!). The manufacturers claim these herbs combined have positive effects on the metabolism of fat cells. There hasn’t been any published research yet. If you’re looking for the best weight loss supplement for you, I would recommend passing on this until some reliable studies are done and published, unless you just like trying new stuff.

Green Tea Extract: Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat.[8] Many green-tea-extracthuman studies have shown that green tea extract can increase fat burning and cause fat loss, especially in the belly area.

Conjugated Linoleic Acid (CLA): It has shown to reduce appetite, boost metabolism and stimulate the breakdown of body fat. In a review of 18 different studies CLA caused weight loss of about 0.2 pounds per week for as long as 6 months.[9] There are some concerning side effects with CLA. Over time, it can induce various digestive problems, fatty liver, insulin resistance and increased inflammation. I don’t think the risk of those are worth using CLA.

Forskolin: It is believed to raise levels of a compound inside cells called cAMP which may
stimulate fat burning.[10] There has been very little research on this, and nothing is known about potential side effects. I would stay away until more research has been done and published.

Bitter Orange / Synephrine: A type of orange called Bitter Orange contains the compound Synephrine. It can reduce appetite and significantly increase fat burning.[11]

Synephrine has similar qualities to ephedrine but is less expensive. Ephedrine has shown to cause substantial weight loss but has been banned because of its serious side effects. There have been very few studies on synephrine. It’s possible that it could have serious side effects like ephedrine related to the heart.

Final Thoughts

For anyone looking for the best weight loss supplements for them, I hope you’ll find the explanations above as a helpful resource in weight-loss-for-older-guysmaking your decision. In my next post I’ll be addressing supplements for gaining muscle size and strength. Please leave any comments or questions below.

[1] Kreider, R.B., Wilborn, C.D., Taylor, L. et al. ISSN exercise & sport nutrition review: research & recommendations. J Int Soc Sports Nutr 7, 7 (2010). https://doi.org/10.1186/1550-2783-7-7

[2] Ibid

[3] https://www.webmd.com/diet/obesity/hydroxycitric-acid-hydroxycut

[4] https://www.healthline.com/nutrition/12-weight-loss-pills-reviewed#section3

[5] https://www.ncbi.nlm.nih.gov/pubmed/15266516

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943088/

[7] https://www.ncbi.nlm.nih.gov/pubmed/15614200

[8] https://www.sciencedirect.com/science/article/abs/pii/S0031938410000703

[9] https://www.ncbi.nlm.nih.gov/pubmed/17490954

[10] https://www.ncbi.nlm.nih.gov/pubmed/24520882

[11] https://www.ncbi.nlm.nih.gov/pubmed/21537493

Nutrition for Fitness

Nutrition for Fitness – A Start

Most of us know that the food we eat plays a huge role in how we look and feel. Regular exercise is very important for our overall fitness at any age. Research has shown that nutrition has even more significant impact than exercise on fitness.[1] Eating healthy foods can help us reach our fitness goals. The purpose of this post is to help you get started with a foundational understanding of Nutrition for Fitness.

Begin with Your Goals. target-with-bullseye

I addressed goals and their importance in fitness in my previous post. If you don’t know what you’re aiming to achieve in fitness you will limit your progress. Is your goal to reach a certain weight? Or, are you trying to attain certain goals with weight training? Are you hoping to run a particular distance within a certain time? Are you aiming to grow muscle? The kinds of food and the amounts will change significantly depending on what your goals are. In this post we will address macro nutrients, aka. Macros. Those are the amounts and proportions of proteins, carbohydrates and fats. We’ll also address the types of Macros that best support health and fitness.

There are 3 Macros that supply you with energy.

  • Protein: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fat: 9 calories per gram

Most of us think of calories as things that make us fat. Actually, a calorie is a unit of energy. We burn them as fuel which provides us with energy. When we ingest more calories than our body requires for energy it stores the reserves in the form of fat. We’ll have a later post just about many facets of calories.

To determine if you are becoming more fit, you’ll need to measure some things:

  • Body weight
  • Fat % *
  • Lean muscle %

*Most Health Clubs have instruments to help you measure these. Or, you can purchase Skinfold Calipers for as little as $10.

You will also want to measure what your daily intake of:

  • Macros
  • Calories

There are 2 tools to enable you to measure your intake:

  • A food scale (You can get one for $20)
  • An internet search engine, (like Google, or Yahoo or whatever one you like).

Let’s say you are eating a chicken breast a yam and a cup of broccoli. You look on the internet to find what the nutritional make-up of each is. You will easily see:

  • Protein per oz.
  • Carbohydrates per oz.
  • Fat per oz.
  • Calories per oz.

If you want to make the fastest and consistent progress toward your fitness goals, you’ll want to keep a notebook or file on your computer to keep track of these things every time you eat or drink. It gets easier and quicker to get these measurements before long. For example, if you eat eggs every morning, after 2 or 3 days you will know what the nutritional makes up of an egg is.

Protein

Muscle is made up of protein, so it makes sense that if we are going to do some regular resistance training build muscle, we’ll need to increase the amount of protein we intake. Many research studies have shown that to maximize the results from resistance training, daily intake of protein should be 1.5 grams for every pound of body weight.[2]

There was a study published in the “Journal. Of the International Society of Sports Nutrition” had two groups of men. Both groups

followed an 8-week training program. One group ingested 1 gram of protein per pound of body weight each day. The other group took in  1.5 grams of protein. The group in taking the additional protein consumed about 500 calories more per day because of that extra protein.

Both groups added an average of 3 pounds of muscle. The group that ate 50% more protein and 500 more calories each day lost an average of 5 more pounds of body fat![i][3]

Some of the best high protein foods for building lean muscle are lean meats and low-fat dairy. Chicken, fish and lean beef are great choices. It is also good to supplement your food sources with protein powder and/or bars. In a future post I will address protein sources in much more detail.

Protein is 4 calories per gram. If you are a 180-pound man and you are going to intake 1.5 grams per pound of body weight, that will be 270 grams per day. That translates to 1,080 calories per day.

Fat

There are healthy fats and unhealthy fats. For the purposes of this post I’ll limit our focus to healthy fats. A couple of decades ago the craze was for low-fat and non-fat. Fat was seen as unhealthy and fattening. If someone eats unhealthy fats and too much of them, they will become unhealthy and unfit.

Following are 10 examples of healthy fat: avocados, cheese, dark chocolate, whole eggs, nuts, fish, chia seeds, extra virgin olive oil, coconut oil, and full fat yogurt. I consume every food on this list on a regular basis.

Ingesting proper amounts of healthy fats each day benefit you in many ways. They increase hormones and metabolism and lead to greater gains in muscle from resistance training. Eating enough fat and reducing carbohydrate consumption increases metabolism and contributes to weight loss. Good fat even contributes to increased libido and lower body fat. Omega 3 and 6 help improve brain function and improved mood and better bone health, reducing the risk of osteoporosis. Healthy fats increase healthy cholesterol and reduce unhealthy cholesterol and, strengthens the immune system. Last, but not least, the good fats help improve eye and skin health.

Fat is 9 calories per gram, and you are going to want to consume .5 grams per pound of body weight. So, if you were a 180-pound man, you would want to ingest 90 grams of fat daily. That will produce 810 calories.

Carbohydrates

Carbohydrates are naturally occurring sugars, starches and fiber in food. All carbohydrates are made up of sugar molecules. Simple carbs are made up of one sugar molecule. Sugar molecules linked together make up starches and fiber. Simple and complex carbs eventually break down into glucose. Complex carbs take much longer to do so and offer benefits to the body along the way. Fiber does not digest

Simple carbohydrates are broken down quickly by the body to provide energy. If the body doesn’t need any immediate, additional energy, the simple they will be stored as fat. There are few health benefits from simple carbs.

Simple carbs are found in nature in many fruits and honey. They are also found in processed white sugar, white flour and other processed grains.

Complex carbohydrates offer many health benefits that contribute to fitness. They aid digestion, contribute to lower risk of diabetes, and good source of overall nutrition. Complex carbs help you stay full longer, keep your mood stable and lower your risk of heart disease. Additionally, they improve brain function, help you sleep better and give you energy.

For the purposes of becoming more fit and losing weight, I recommend that you slowly reduce your daily carbohydrate consumption while maintaining your daily levels of protein and fat.

I recommend you start out eating 2 grams of complex carbohydrates for every pound of body weight. For a 180-pound man that would be 360 grams. With carbohydrates providing 4 calories per gram, that would mean consuming 1,440 calories per day of complex carbs.

If one of your fitness goals is to lose weight, I recommend you begin to reduce your daily ingestion of carbs by 0.5 grams per pound of body weight. So, for a 180-pound man who has been eating 2 grams per pound of body weight, he would reduce his daily consumption. After a week if the hasn’t lost any weight, he could reduce another 0.5 grams.

Dietary Fiber does not digest. As it passes through the stomach and intestines it absorbs water. That, in turn, promotes regularity and reduces constipation. Fiber traps cholesterol and helps eliminate it from the body. It’s been linked to reduction in heart disease. Because fiber expands in the stomach and intestines, a meal rich in fiber makes someone feel fuller. Because of that it reduces the amount of food someone eats, resulting loss. It slows the digestion of sugars which can reduce glucose levels, helping to prevent diabetes.

According to the Institute of Medicine adult men need 38 grams of fiber daily. The USDA also recommends 38 grams per day.

Final Thoughts

For a greater understanding of the science of fitness nutrition click on the following link:  Nutrition for Fitness

The most successful people in most endeavors in life have written goals and then they plan and measure their progress. There is an old truism, “Winners Keep Score”. Please let me know if I can help you in any way.

I hope you have found this article helpful to give you a foundational understanding of Nutrition for Fitness.

Glenn-at-the-gym
Glenn at the gym

 

 

 

 

 

[1] Schwingshackl L, Dias S, Hoffmann G. Impact of long-term lifestyle programmes on weight loss and cardiovascular risk factors in overweight/obese participants: a systematic review and network meta-analysis. Syst Rev. 2014;3:130. doi:10.1186/2046-4053-3-130

[2] Ellerbroek, A., Peacock, C.A., Orris, S. et al. The effects of heavy resistance training and a high protein diet (3.4g/kg/d) on body composition, exercise performance and indices of health in resistance-trained individuals – a follow-up investigation. J Int Soc Sports Nutr 12, P37 (2015). https://doi.org/10.1186/1550-2783-12-S1-P37

[3] https://www.jimstoppani.com/home/articles/high-protein-huge-benefits-part