Topic: List of "supplements", and what they do  (Read 8181 times)

Offline Pestario

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List of "supplements", and what they do
« on: November 30, 2010, 05:51:36 AM »
I found this list on another forum I'm a member of. It contains a list of different "ingredients", what they do, and the recommended dose of each. Just thought I would share this with you.

The list was in Norwegian, so I used Google Translate on it, and then I manually went thru the whole list and edited the obvious faults. Please, don't get mad at me if there still are some errors in there, just let know, and I'll do my best to fix them :0)

Supplements for the daily health:

Protein Powder:
Provides essential amino acids and has other health benefits
Used from 20-300g per day depending on body weight.

Essential fatty acids (DHA & EPA):
Provides essential fatty acids for those on low fat diet.
5-30g per day divided in several doses.

Fiber:
Better overall health, gastro-intestinal control, better cholesterol levels, better imunesystem.
Used 10-30g per day from food and supplements.

Flaxseed Oil:
Better health, excellent source of important Omega 3 fatty acids.
2 tablespoons per day or more if desired.

Gamma linolic acid (GLA):
Good for skin and hair, reduces joint pain.
400-600 mg per day.

Glucosamine:
Effectively reduces joint pain, helps with repairing tissue damage.
500-3000mg per day.

Fructo-Oligosaccharider (FOS):
Soluble fiber, better imunesystem, lower LDL cholesterol levels, lower blood sugar level.
5-20 grams per day.

Glucomannan:
Soluble fiber, lower LDL cholesterol levels, lower blood sugar, pure fiber from Konjac root.
3-9g per day.

Green tea extract:
Antioxidant, increases the body's metabolism.
500-1500mg per day.

Saw palmetto:
Prevents prostate problems, anti-dihydrotestosterone (DHT).
200-500mg per day.

L-Lysine:
Promotes bone growth and healthy skin.
500-1500mg per day.

Methylsulfonylmethane (MSM):
Improved tissue repair, reduces joint pains.
500-1000mg per day.

Colostrum:
improved imunesystem.
150mg 2x per day.

Copper:
For better joint health, is a chemical pre-reactor.
1.5 to 3 mg per day.

Echinea:
Better imunesystem, good effect against colds and sore in the mouth and throat.
500-1000mg per day.

N-acetylcysteine (NAC):
Antioxidant, better utilization of imunsytemet.
1000-1500mg per day.

7keto DHEA discorea wild yam:
Better imunsytem, increases body heat, good for older men and women in menopause.
50-100mg per day.


Supplements for increased muscle volume, strength, improved recovery, etc.


Creatine Monohydrate:
Increased strength, volume, faster recovery and increased body weight.
2-20g per day. Taken every day.

Creatine Citrate:
Increased strength, faster recovery, increased endurance (does not bind the water such as creatine monohydrate)
7.5-15g per day. Can be used only on training days, when taken 1 hour before exercise.

Creatine Malate:
Increased strength, faster recovery, significant increase in endurance (does not bind water so as monohydrate)
8-16g per day. Can be used only on training days, when taken 1 hour before exercise.

Di-creatine malate / citrate:
Increased strength, faster recovery, increased stamina, increased muscle volume and pump in the muscle (not water binds as monohydrate).
8-16g per day. can be used only on training days, when taken 1 hour before exercise.

Tricreatin malate / citrate:
Increased strength, faster recovery, increased stamina, increased muscle volume and pump (does not bind water so as monohydrate).
8-16g per day. Can be used only on training days, when taken 1 hour before exercise.

Creatine-pyruvate:
Increased strength, endurance, faster recoveryl, increased metabolisme and increased consumption of fatty acids as energy (reducing fat).
5-20g per day, should be taken about 1 hour before exercise.

Kre-Alkalyn:
Increased strength, increased volume, faster recovery, increased pump in muscle. 1g Kre-Alkalyn is equivalent to about 10g of creatine monohydrate and gives about the same effect, without the bloating. 

Creatine ethyl ester:
Increased strength, volume, pump, faster recovery.
2-6g per day, shoud be used only on training days, take 1 hour before exercise.

Branched-chain amino acids (BCAAs):
Prevents muscle breakdown, increase muscle growth, faster recovery, increased endurance.
5-25g per day.

Alpha Lipoic Acid (ALA):
Both water and fat soluble antioxidant, improved insulin sensitivity, increased endurance, increased fat burning. increased glycogen storage, increased uptake of creatine
50-100mg per day as antioxidant.
200-3000mg per day or 100mg per 10-11g of ingested carbohydrate for glucose transport.

R-ALA:
The same effects ALA, but contains only the active section of ALA. 100mg R-ALA is equivalent to approximately 300mg ALA.

K-R-ALA:
Pothasium R-ala has the same effects as R-ala and ALA but in a more stable form. ALA reacts easily with air and is destroyed rapidly, and R-ALA is sensitive to light/heat. K-R-ALA is resistant to these factors.
250-1500mg per day. 250mg K-R-ALA equals to about 100mg R-ALA, but it appears that K-R-ALA is more effective than R-ALA.

Acetyl-Carnitine (ALC):
Prevents reduction of testosterone, increased mental focus, improved learning ability, reducing innflamasjon, reduction of triglycerides and cholesterol in the blood, reducing stress and depression.
2-3g per day. Half-Life of ALC is about 6.5 hours

ZMA (zinc, magnesium and vitb6):
Maintain the level of testosterone in the body and IGF1 levels, improve strength, sleep, and recovery.
2-4 capsules just before bedtime (avoid touching the food / supplements containing calcium).

B-hydroxy-Bmethylburate (HMB):
Increases fat-free body mass, prevents muscle breakdown.
3-6g per day, divided into 2 or more servings per day.

L-glutamine:
prevents muscle breakdown, improved imunesystem, increased muscle volume. Have proved well in low cal. diets.
5-25g per day.

L-glutamine peptide:
Prevents muscle breakdown, improved imunesystem, increased muscle volume, better uptake than L-glutamine. Have proved well in low cal. diets.
5-15g per day.

L-Taurine:
Insulin-like activator, increases cell volume, anticatbolic (prevents muscle breakdown), antioxidant / protects muscle cells.
1-3g per day.

Carbogen:
Increases the absorption of carbohydrates, increases the glucose level in blood.
50-250mg together with carbs. Can be taken multiple times during the day
(Before and after exercise is most important).

Aminogen (R):
Increases the speed of protein absorption, 20% more amino acids into the blood.
250 mg together with proteins. Can be taken multiple times during the day
(Morning and immediately after exercise is most important).

Phosphatidylserine (PS):
Decreases chortisol level in the body.
800mg per day. 100-400mg for mental activities.

Argentina Nine ketoisocaproate (AKIC):
Prevents muscle breakdown, helps in brain activity, increased recovery.
4-6g per day.

Alpha-ketoglutarate (AKG):
Prevents muscle breakdown, improves exercise tolerance, improve oxygen delivery.
3-4g per day.

L-Alanine:
Helps glucose production, prevents muscle breakdown.
1-3g per day.

Ornithine-alpha-ketoglutarate (OKG):
Prevents muscle breakdown, helps in hormone production.
6-8g per day.

Conjugated Linolic Acid (CLA):
Increases fat-free muscle mass, decreases body fat.
2-4g per day.

DHEA, 7keto discorea wildyam:
Increases sex drive, increases testosterone levels in adults above 50 years.
25-100mg per day.

Ecdysterone (syntrabol and more):
Increases nitrogen balance in the body.
5mg per kg body weight divided into several times per day.
Important to increase the intake of protein as well (min. 3g per kg of body weight per day)

Ipriflavone:
Build stronger bones, synthetic isoflavone.
600mg per day.

Ketoisocaproic (KIC):
Prevents muscle breakdown.
4-6g per day.

Tribulus Terrestris:
Increases testosterone levels.
1500-3000mg per day.

D-Ribose:
Improved recovery, better performance, balances blood sugar.
2.5-10g per day.

Glycosamine:
Precursor of creatine, increases the body's own creatine production.
3-5g per day.

Ornithine:
Prevents muscle breakdown, helps the body's production of growth hormone.
5-10g per day.

Glycerol:
Maintaining plasma volume in the blood
25-100g per day in doses of 5-25g each

Methoxyisoflavone:
Increased endurance, increases fat-free body mass.
500-1000mg per day.

Chrysin:
Anti-estrogen.
1-3g per day.

L-arginine:
Increased production of growth hormone, better imunesystem.
5-20g per day.

Medium Chain Triglycerides (MCT):
Calorie rich supplement, source of energy.
8-20g per day.

Choline:
Necessary for normal muscle contraction, burns fat. Helps nerve and membrane function.
500-1000mg per day.


Supplements for weight loss, energy, endurance

Caffeine:
Helps increasing metabolism, increased aerobic endurance.
100-600mg per day.

Pyruvate:
Reduces body fat, increases energy production.
6-12g per day.

L-Carnitine:
Helps increasingmetabolism, increased aerobic endurance.
2-4g per day.

Acetyl l Carnitine:
Prevents the reduction of testosterone, increased mental focus, improved learning ability, reducing innflamasjon, reduction of triglycerides and cholesterol in the blood, reducing stress and depression.
2-3g per day. Half-life of ALC is about 6.5 hours.

Hydroxycitic Acid (HCA):
Prevent the conversion of carbohydrates into fat, reduces appetite.
500-750mg 30 minutes before a meal.

CLA:
Taken as supplements in diet helps the body to burn its own fat
2-4g per day

Chromium:
Helps glucose metabolism.
100-400mg per day.

Ginseng:
Adaptogen, increase endurance, improved recovery.
100-500mg per day.

NADH:
Increases mental activity, increase exercise performance.
5mg per day. Take in the morning,  30 minutes before breakfast.

Chitosan:
Binds fat, blocking fat uptake in the body.
250-500mg before meals.

Malic acid:
Improved endurance.
200-400mg per day.

Co enzyme Q10:
Antioxidant.
100-400mg per day.


Supplements for better sleep / mood

Johan herb:
Better mood, reduces depression.
750-1000mg per day.

Ginkgo Biloba:
Better concentration, bringing more oxygen to the brain.
80-100mg per day.

ZMA (zinc, magnesium, vitB6):
Better sleep, increased testosterone levels.
2-4 capsules just before bedtime.

"Everybody pities the weak; jealousy you have to earn."

"Success is not reached by chance..it is reached by choice..
 

Offline Raptorbh12

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Re: List of "supplements", and what they do
« Reply #1 on: November 30, 2010, 06:24:20 AM »
Nice compilation. Even more impressive that you translated it from Norwegian! repped!
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Offline chichistrong

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Re: List of "supplements", and what they do
« Reply #2 on: November 30, 2010, 06:50:41 AM »
Great job bro, this list def will come useful
"It's the most difficult [decision] I've made in my entire life, except the one I made in 1978 when I decided to get a bikini wax." - Arnold

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Offline Domonichi

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Re: List of "supplements", and what they do
« Reply #3 on: November 30, 2010, 07:36:39 AM »
Very informative...Thx...New to bb so sorry, can't correct it for you if there is any mistake  :P Rep'd
 

Offline TheStanger

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Re: List of "supplements", and what they do
« Reply #4 on: November 30, 2010, 08:44:26 AM »
rep'd for the great translation. nice work
"Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more time."
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Offline jmlstocks

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Re: List of "supplements", and what they do
« Reply #5 on: November 30, 2010, 11:52:56 AM »
Great post +++
Lift Tracker:

Decline Bench:           340           Leg Press: 1713 (calculated max)                         Barbell Row: 313
Decline Bench            433
(with Slingshot-calculated max)   Trap Bar Deadlift 629
Seated Military Press: 220
Traditional Deadlift:    505
 

Offline ruabeyo

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Re: List of "supplements", and what they do
« Reply #6 on: November 30, 2010, 12:49:14 PM »
nice work bro ;o)

repped
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Offline BrooklynBuff

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Re: List of "supplements", and what they do
« Reply #7 on: November 30, 2010, 02:05:54 PM »
great post +
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Offline Tsoiseth34

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Re: List of "supplements", and what they do
« Reply #8 on: December 01, 2010, 10:58:27 AM »
Def + rep'd but why was it in Norwegian? IDK just curious but thanks for spending the time I printed it out already because this is something always good to have
Monsters are real, and ghosts are real too. They live inside us, and sometimes, they win.-~-Stephen King
 

Offline Pestario

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Re: List of "supplements", and what they do
« Reply #9 on: December 01, 2010, 01:36:53 PM »
Def + rep'd but why was it in Norwegian? IDK just curious but thanks for spending the time I printed it out already because this is something always good to have

It was in norwegian because it is info from a norwegian forum. I am norwegian myself, so it was in my native language. I'm not that good on all the "special" words though, that's why I had to use Google Translate. I can tell you one thing though, if you try to translate alot of things in Google, you can really see that anyone may add words to it. Hehe. Was a real pain in the rear to go thru the text and pick up the errors.

Thanks for all the rep's :0) Just happy that you find the list usefull :0)
"Everybody pities the weak; jealousy you have to earn."

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Offline Tsoiseth34

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Re: List of "supplements", and what they do
« Reply #10 on: December 01, 2010, 05:34:47 PM »
Def + rep'd but why was it in Norwegian? IDK just curious but thanks for spending the time I printed it out already because this is something always good to have

It was in norwegian because it is info from a norwegian forum. I am norwegian myself, so it was in my native language. I'm not that good on all the "special" words though, that's why I had to use Google Translate. I can tell you one thing though, if you try to translate alot of things in Google, you can really see that anyone may add words to it. Hehe. Was a real pain in the rear to go thru the text and pick up the errors.

Thanks for all the rep's :0) Just happy that you find the list usefull :0)

wow man that's awesome yeah I really appreciate it thanks
Monsters are real, and ghosts are real too. They live inside us, and sometimes, they win.-~-Stephen King
 

Offline GymJunkie

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Re: List of "supplements", and what they do
« Reply #11 on: February 02, 2013, 11:48:20 PM »
Wow, excellent list here. + rep, to someone who probably isnt messing around the site anymore.

Also, a bump so others can see this really helpful list.
There needs to be a weightlifters handicapped placard for the day after leg day