Gym GamePlan : Supplements

It would appear that to be sucessfull in the gym you need to have the right kind of supplements used before, during and after your training, I have decided to use PhD Nutrition as I really like their products, so the majority of the products I will use will be PhD Nutrition, so without further ado lets get started......
Supplement A : Base Protein Supplement
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1. Quality Whey protein blend- Our specific, unique blend of the two finest Whey Protein sources known to man was designed to provide the athlete with the best of both worlds and the finest taste on the market. With the ultra-high Bioavailability of Whey Protein Isolate (WPI) providing instant protein synthesis and similarly large amounts of Whey Protein Concentrate (WPC) to provide immune system benefits and a great creamy taste, Pharma-Whey™gives you the ultimate in whey technology.


2. Added BCAA’s and L-Glutamine- Not intent on simply providing whey protein as the only source of muscle enhancement and tissue repair, PhD have formulated Pharma-Whey™ with added amounts of Branched Chain Amino Acids (BCAA’s) and L-Glutamine. These 4 amino acids are accepted as being vital to the muscle repairing process and tantamount to an effective athletic lifestyle.


3. Could aid with weight management- Cholecystokinin (CCK) and Glucagon likepeptide (GLP-1)are associated with satiety (feelings of fullness and appetite satisfaction) Two studies investigated the effects of two milk proteins- Casein and Whey Protein- on food intake and subjective ratings of fullness and hunger, as well as postprandial metabolite and gastrointestinal hormone responses. Blood samples were taken at regular intervals and tested for amino acids, insulin, glucose-dependent insulinotropic polypeptide, GLP-1 and CCK. The findings showed that those using Whey Protein experienced higher circulating levels of amino acids and higher levels of CCK and GLP-1. These findings show that Whey Protein could have an invaluable role to play in weight-management and weight-reduction programs. (1) It’s a simple equation.If you feel fuller, you’ll eat less, crave less and binge less.


4. Helps to promote growth of pre-biotics, the precursors to friendly bacteria- The term pre-biotic refers to “a non-digestible food ingredient that beneficially affects the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon” (2) There are many components of Whey Protein that have been found to potentially enhance intestinal health and increase pre-biotic activity. Lactose (found naturally within all whey proteins) has been shown to support lactic acid bacteria (such as bifidobacteria and lactobacilli). Stalic acids (types of oligosaccharides), which are typically attached to proteins commonly found in Whey, have also been shown to possess prebiotic effects. However, three additional components of Whey have been found to beneficially affect prebiotic formulation. The first is a protein called glycomacropeptide (GMP). GMP is derived from the partial enzymatic breakdown of kappa-casein during cheese production, becoming a component of whey. GMP has been shown to support the growth of bifidobacteria. The second Whey-derived prebiotic is lactoferrin (Lf), which has been shown to support the growth of bifidobacteria and lactobacilli. Interestingly the third Whey component with prebiotic potential is a mineral that is found in high amounts within all quality whey protein formulations. Calcium phosphate has been shown to selectively stimulate the growth of intestinal lactobacilli and decrease the severity of salmonella infections in rats.


5. High in anti oxidants- Pharma-Whey™ is high in the amino acid Cysteine, which helps the body’s immune system by raising glutathione levels. Glutathione is the most powerful of all antioxidants with the ability to help the body reduce risk of infection by making the immune system more responsive.
Supplement B : Post-Recovery Protien and Low GI Carbs
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PhD High-Speed Protein Synthesis Matrix:
- Whey Protein Isolate: The purest protein available and the fastest way to increase protein synthesis.
- Micronised L-Glutamine: For complete post-exercise recovery.
- Micronised Creatine Monohydrate: For maximum intra muscular super compensation and cell volume.
- Peptide-Bonded L-Glutamine: To ensure maximum glutamine assimilation.
- Antioxidants and BCAA’s: For muscle repair and immune-boost.


PhD Dual Action Glycogen-Replenishment System: Fast & Slow carb re-load:


Most of you will have heard of waxy maize starch. Well PhD are the first to introduce to the market, Waxy Barley Starch™


Waxy Barley Starch is exceptionally low GI (1), contains healthy naturally-occurring beta glucans and unlike maltodextrin and maize starch, brings you all the goodness and health benefits of barley. So whilst Recovery 2:1™ provides the ultra-fast acting protein source Whey Protein Isolate for instant protein synthesis and the fast-acting carbohydrate source, Dextrose, for immediate glycogen replenishment, Recovery 2:1™ also ensures that after the initial “spike” of blood sugar needed for an anabolic effect, the Waxy Barley Starch produces a sustained release for maximum satiety and fullness. Recovery 2:1 will not leave you feeling shaky, weak and hungry within 30 minutes of drinking them like other post-workout drinks that simply contain sugars and whey protein.


When used in conjunction with a healthy diet and active lifestyle, Recovery 2:1™ may assist with:


+ Optimum recovery from intense exercise
+ Increased strength and power
+ Instant energy replenishment
+ Sustained energy release
+ Superior protein synthesis
Supplement C : Muscle Repair Support
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Beta-hydroxy beta-methyl butyrate (HMB) is a metabolite of the amino acid Leucine and is synthesized in the human body. It plays a part in protein synthesis and was discovered by Dr. Steve Nissen in scientific studies to purportedly increase muscle mass and decrease muscle breakdown.


Research published in the Journal of Applied Physiology and other peer reviewed publications has shown that HMB may have an effect on increasing muscle weight and strength. Three grams of HMB per day may help muscles combat protein breakdown, assist in muscle repair and support increased endurance. Also, well-controlled scientific studies have found increases in muscle mass and decreases in body fat.
Supplement D : Branch Chain Amino Acid (BCAA) Support
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Muscle protein synthesis (muscle growth and production): PhD BCAA’s are vital to protein synthesis (the ability to build muscle) and also vital in reducing muscle damage. Vitally, when we workout strenuously with weights, we oxidise amino acids (use them to fuel our training). BCAA oxidisation is rapidly promoted by exercise, so when we train hard, we use BCAA’s. If we do not replace or keep topping these BCAA’s up before, during and after exercise, we run the risk of increasing muscle damage indicators Creatine Kinease (CK) and lactate dehydrogenase (LDH) and missing the opportunity of recovering in the optimum time. Slow recovery means slow progression, fast recovery equals faster progression, it’s a simple equation.


Managing workout muscular stress and recovery: One of the reasons athletes fail to increase lean muscle size is down to their inability to manage workout stress and recovery. Studies show that intense training increases the presence of muscle damage indicators (CK and LDH). With high plasma concentrations of CK and LDH, we cannot recover quickly and effectively (if we can’t recover, we can’t build muscle, get quicker, stronger or more powerful).
Supplement E : Creatine Support (included with PhD Supplements)
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Supplement F : Pre-Workout NOS
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Supplement G : Calcium/Vitamin D Support
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I do not drink Milk (I drink Wholegrain Rice Milk) which means that I need to get my Calcium from Caclium + Vitamin D


Right, that completes the supplement list, over and out....still the next gameplan "Food"!!