02/08/2010  Creve's Current Supps

CreveCoeur's Supplements in order of priority:   

An often asked fitness question and usually in this phrase, "What's your secret"

Supplements are a small part of overall fitness/health and should

Only be invested in after proper nutrition is squared away. 

Quality Nutrition & Rest are Top Priority.

• #1 Sunshine/Vit. D: ~15-60 min (depends on skin shade) daily unprotected sun exposure UVB light [Just until skin turns light shade of pink] or 2000-5000 IU Vit. D3  ~$12 Sams 400 ~$9 SuperWalmart If you want to get out in the sun to maximize your vitamin D production, and minimize your risk of malignant melanoma, the middle of the day is the best and safest time to go. (UVB rays are strongest) Vitamin D deficiency is likely the TRUE culprit behind the seasonality of the flu -- not the flu virus itself.

• #2Fish Oils/Omega 3's: Best LEF.org $20-$30 120 [3-4per Day] next best [2per Day] [2per Day] [2per Day] [1per Day] Good to take variety. Anti-Inflammatory, Belly Fat Loss,  Great for joints, skin & cardiovascular & mood elevator.  Very effective at putting the body in fat burning mode, aiding muscle growth, and enhancing general health.   5 grams per day.

• #3Coconut Oil: Must be extra virgin/organic unrefined www.Nutiva.Com [1Gal(128oz) $39.99 shipped free 08/2009] $9.99 16oz at a FEW Super Wal-Mart's: 

• #4Salt/Sodium Chloride:  Best= Himalayan salt from Mercola.com $21 for 2.2 lbs. or RealSalt from superwalmart (50 natural trace minerals, including iodine) Avoid TABLE SALT! 

• #5Protein:   Of course real protein= Grass fed Meat/Raw Milk/eggs are ideal. ~$41 6lbs FitRx.com = Mass gaining anytime ~$32 5lbs FitRx.com =Fast digesting Morning/Post-WorkOut  ~$30 4lbs FitRx.com or BB.com =Slow absorbing/low carb 1 scoop before bed.

• #6Antioxidants: $18-30 from LEF.org For days when missing Blueberries/Blackberries/Grapes/Apple/Orange or before Long Runs/extended Cardio or lots of Sunshine and worry about burning.  Best option is to have variety of fruit/vegetables with Every meal.  Will protect body from Free Radicals released from digestion and physical activity.  I avoid Antioxidants Post-workout with heavy weights as some studies show reduced muscle damage from their use (Which you want to promote muscle growth from weight training). 

• #7Creatine: $12.99 - Tried, Tested & True - To improve the efficacy of the phosphagen energy system (1-12 seconds of effort). So it is best suited for strength phases.

• Beta-alanine: ~$30 T-Nation - Way Cheaper to Use a bulk powder from BulkNutrition.com nowdays and take 3-6grams 30min hour before workout. $38 1000 grams / $27 500grams
  • Increases anaerobic threshold (muscular endurance)
  • Increase aerobic threshold (endurance in general)
  • Increases physical work capacity
  • Increases lean mass
  • Increases intracellular carnosine levels dramatically in both fast-twitch and slow-twitch muscles
  • Decreases body fat "When you combine Creatine and beta-alanine, your training volume goes up and you get stronger."

• Sugar:  -10g=1iu insulin -It increases insulin during the workout, which prevents catabolism so the net balance of anabolism - catabolism is much higher (more muscle being built).  Only for Training Purposes(3-5times/week) Sugar Very Unhealthy to consume regularly.
  
  Insulin also increases nutrients transport to the muscle WHILE BLOOD FLOW TO THE MUSCLE IS INCREASED BECAUSE OF THE EXERCISE. So you are shuttling a lot more nutrients into the muscle if you have them in your body BEFORE the workout even starts. In that regard, the workout serves not only the purpose of breaking down muscle tissue, but of sending the repair material directly to the injured area, which speeds up recovery by several hours.
  
  Heck, drug-using bodybuilders are now shooting insulin BEFORE their workout to basically get the same effect.  Recent studies have actually shown that consuming the same drink pre-workout as you would post-workout is actually more anabolic.

• Caffeine - Instant Coffee  Pre Workout energy - Caffeine has been repeatedly shown to preserve muscle glycogen during exercise, to improve mental focus independent of and during exercise, to improve exercise performance, to combat fatigue, to raise metabolic rate, to possess antioxidant properties, and it might even help prevent Parkinson's disease and certain cancers.   Remember, though, the mental alertness benefits of caffeine often fade with habituation so use it only when necessary if you desire its feel good/mental sharpness effects.  Its also been found to improve skin health due to anti-oxidants.

• Resveratrol: Trans-Resveratrol 250mg LEF.org $25-$46 60 days This is pricy so just take every other day and take 2 Grapeseed Etracts (20mg Non-Trans Resveratrol each- not near as good) other day.

• Probiotic: Sam's or Costco $12ish  Better LEF.org $15-$24 To remain healthy, we need to look after our population of ‘little helpers' after all the term Probiotic does mean ‘for life'.  Definitely Creve could tell a difference digesting the extra fiber in his diet (Especially if you eat lots of Broccoli)

• Curcumin: LEF.org's brand $20-$30 60.  1 a day

• Immunity Support:Mercola.com $20 60caps Super Charge Immune System.  Use flu/colds or preventatively for nights of sleep skipped or stressful events.

•  Green Tea Extract: Costco version ($14.99 300ct): for Pre workout energy, Fat loss and anti oxidant Creve tales 3 30min before workout

• Glycine: FitRX.com, BulkNutrition.com or BB.com -$10 16oz 10 grams last shake or two of day and Post workout.  Glycine is a neural relaxant which in turns lowers cortisol. 

• Rhodiola Extract 3% LEF.org $8-15 for 60 Take 1 hour before training.  T-nation has better/pricer 15% version.  Increases endurance/reps

• Life Extension Mix: LEF.org  $40-$74 15oz Use ~ 1/2 scoop (1/6 serving) in a couple Protein Shakes a day.

• Multi Vitamin: Prefer nutritious, Raw, Grassfed, Locally Grown, Organic & unrefined foods!- Mercola.com $50month: .  No longer reccommend-Costco brand ~$10 per 300synthetic vitamins(You see, isolated vitamins are partial vitamins, combined with other chemicals. They’re a low-end alternative to whole, real complete food. When you remove a part from the whole, you get ‘Synthetic,’ ‘Isolated,’ or ‘Fractionated’ pieces of the whole, but it’s simply not the same.)

   
   
• Gaba: 1-2g before bed $35 1000grams/$20 500grams from BulkNutrition.com  Inositol Enhances GABA Inhibitor of the nervous system in that it promotes relaxation and have a calming effect. They have also been shown to reduce anxiety and stress. For this reason both products promote restful sleep. GABA has also been shown to promote the release of growth hormone.

   ZMA Raised in Feb. 2008 from $9 to $15!   Biotest 90ct-30Day Supply  Take 1-2 of these per night instead of 3

Zinc is a very anabolic element. Its effect on healing, tissue repair, and muscle growth is maximized during sleep. The largest daily burst of natural growth hormone occurs during stage 3 and 4 sleep (about an hour and a half after going to sleep). The chief synergists that potentiate the effect of growth hormone are insulin, testosterone, zinc, and magnesium. So, this is the time you want zinc and magnesium at a peak level in the bloodstream. I believe that the major reason we achieved such dramatic study results, in terms of increasing testosterone and IGF-1 levels, is because one, the product did not contain a calcium based filler, and two, it was taken on a fasted stomach 30 minutes before bedtime.

•  BCAA's $29.99 T-Nation for 250  $23 500 grams/$40 1000grams BulkNutrition.com  Taste Nasty

• B Vitamins: ~$10 Sams/Costco Take a B-12 every other day and a B-Complex on the other day in the Morning.

• Co Q-10 about $.42-$.50 a capsule Sams ($27 for 60) Antioxidant & possibly change some slow twitch to fast twitch muscle (larger)

• Red Yeast Rice~$13 Sams 120 Take 1 of these at night with the Co Q-10 above.

• Ginkgo Biloba ~$13 Sams 3 a day We can all use some memory help?

• HC1: Helps with digestion, Stomach Acids.  Take occasionally couple times a week.  Avoid taking with other supplements.

• Cinnamon: "true" cinnamon = (C. zeylanicum).

• Garlic: $12 Sams 1 a day when unable to eat a fresh crushed Galic clove (Not bottle minced or dried.)
• Acetyl-L-Carnitine: $25 500grams/$48 1000grams BulkNutrition.com Tastes/smells horrible... pungent vinegar.  Use 1-3 grams (as much as you can stomach) in shake Morning/Afternoon  not evening

Alcohol

Misc Supps