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WE SH IP TO ALGERI A VIE W D E TAILS

What The Heck Are You Taking?

Brad Borland presents a simple guide to what's in our

supplements. Confused by odd sounding compounds? This
article will clear things up.

Your simple guide to what is in our supplements

and other odd sounding compounds.

Microfiltered, isolates, extracts, ethyl esters, concentrates, acetyl-L, sulfates, what on

earth do all of these terms mean? Is monohydrate a good thing? Do I really need to
include guggulsterones to my supplement plan? Will I actually burn fat with forskolin?
You may have heard of some of these words attached to your favorite supplements such
as creatine ethyl ester, microfiltered whey isolate, and acetyl-L-carnitine.

But, what do these added compounds signify regarding the efficacy of these
supplements? How do they improve absorption, metabolism, and integrity so that you
can build a leaner, more muscular physique in the quickest time possible? More
importantly, what the heck are they?

Supplement science has advanced by leaps and bounds over the last decade from the
improvements of creatine to the new forms of protein. With all of these new
developments one can now devise a precise supplement plan based on absorption,
timing and bioavailability.

Below is a short list of some of the more popular supplements on the market and what
these different forms or additions actually do. Let us begin by explaining a new twist on
some your old favorites.

World of Whey
When milk is made into cheese, whey is the substance that has floated to the top due to
the separation process. Whey protein concentrate goes through a couple of
manufacturing processes known as ultrafiltration and diafiltration which leave most of the
proteins intact with a small amount of fats and carbohydrate. Although whey concentrate
is somewhat fast digesting, it is still slow compared to its relatives.

Whey protein isolate is next in line when it comes to speed of digestion which is due to
the extra step in processing that concentrate does not go through. Ion-exchange
chromatography, which is a longer filtration process, allows isolate to be purer and the
protein to absorb faster, however, some protein fractions are lost in this process.

The fastest sibling in the protein family is whey protein hydrolysate. This protein is taken
to an even more thorough filtration process known as hydrolysis to break the amino acid
bonds increase absorption. That is why hydrolysate is the best protein to take
immediately after a workout.

Whatever whey protein form you choose, try taking it around your training times and first
thing in the morning when amino acids are critical for continued growth. Try 20 grams in
the morning about a half hour before your first solid meal, 20-30 grams before training
and 40-50 grams after training. Of course you must weigh all your options when
choosing a whey protein product such as price, availability and taste.
Casein, Casein, and Casein
Casein is the largest compound found in milk. It is slow to digest and some forms take
up to six to seven hours to fully metabolize. That is why casein is a great choice when
you know you may not eat for a while or right before bed. This slow release of amino
acids will ensure your muscles are getting exactly what they need to keep growing.

Caseinate is a form of casein that is made mostly of protein and is somewhat soluble.
Usually as calcium caseinate, potassium caseinate, or sodium caseinate manufacturers
like the solubility of caseinate as it mixes well in fluid.

Micellar casein protein undergoes a microfiltration process to separate lactose, fat and
whey from the casein part of the milk. Because of this extra process micellar casein
does not mix easily with fluid but it is the slowest digesting of the casein proteins making
it ideal for nighttime use.
Lastly, the fastest digesting protein of the casein family is hydrolyzed casein. It goes
through a process called hydrolysis where amino acid bonds are broken making short-
chained proteins. Due to the faster absorption rate hydrolyzed protein is a good addition
to your pre and post workout shakes.

Try utilizing micellar casein at times when you have a long time period between meals
and before you go to bed. The slow release of amino acids will ensure you are getting
what you need for accelerated muscle growth. Hydrolyzed casein is best used in
combination with your post-workout whey shake. Its fast action will supply yet another
form of protein so you get a full spectrum of the building blocks of your physique.

Monohydrate, Malate and Ethyl Ester

Creatine monohydrate is the simplest form of creatine which is formed from arginine,
glycine, and methionine and helps support ATP in muscular contraction. Unfortunately a
significant amount of creatine has the potential to bypass absorption and be expelled
while causing bloating and discomfort. Other forms have been designed to remedy this
problem. Enter creatine malate and creatine ethyl ester.

Malic acid (which helps to provide energy) and creatine monohydrate combine to make
tri-creatine malate. Tri-creatine malate potentially makes creatine more bioavailable and
can reduce gastric discomfort as well as impact the ATP cycle more effectively. All of
these positives give creatine a greater chance to do what it was meant to do; replenish
energy stores in muscle tissue for more muscular endurance and subsequently strength
and muscle mass gains.

Creatine ethyl ester works a little differently. Creatine is combined with an ester, which
are compounds that help transport creatine across cell walls for greater absorption. Ester
utilizes fat in a way so greater amounts of creatine actually react inside of the cell instead
of outside creating water retention. The results? More creatine is absorbed, less is
wasted, and you get longer and stronger workouts.

If you want to try creatine and are somewhat on a budget, try monohydrate and pay
close attention to the effects. If you feel bloated or gastric discomfort then try the malic
acid or ethyl ester varieties to see which works best for you. 3-5 grams pre and post
workout should do the trick.

Carnitine
Carnitine is synthesized in the body from the amino acids lysine and methionine. By
transporting fat to the mitochondria of cells carnitine helps burn it for fuel. Not only will it
utilize more of your fat stores for energy, it will also enhance recovery after those long
bouts in the gym. As if the benefits couldn’t get any better, carnitine will increase the
number of testosterone receptors in muscle cells to enhance muscle growth. Once L-
carnitine takes fatty acids to the mitochondria of muscle cells it is converted to acetyl-L-
carnitine which has been shown to positively affect the body by preventing brain-cell
death and to protect nerve cells from degeneration due to aging or disease.

The best bet for L-carnitine in either form is to start slow with 1 or 2 grams per day
around workout times and slowly build up to 4 or 5 grams with one gram in the morning,
pre and post workout, and a gram before bed. L-carnitine is not an overnight sensation
like creatine, but it will help you get leaner and help protect you from chronic muscle
damage.

Forskolin
As the active compound in the mint herb Coleus forskohlii, forskolin will help boost
testosterone levels and increase fat loss. This natural thermogenic compound activates
enzymes to start a chain of events breaking down fat stores in fat cells and using them
for fuel. Try 20-40 grams three times per day preferably before meals.

Guggulsterones
Guggul is from the gum resin of the guggul tree Commiphora mukul. Its thermogenic
effects cause a significant increase in fat loss by boosting metabolism. Additionally, it
helps prevent fat from being stored. Guggulsterones are added to many fat burners to
help burn calories while dieting and intense training. Usually manufacturers suggest 30-
60 mg three times per day with meals.

Cayenne
Usually used to spice up foods cayenne is a pepper plant found in South America also
known as Capsicum annuum and Capsicum frutescens. The medicinal properties of
cayenne are derived from a chemical called capsaicin which gives the pepper its heat
effect. This has been shown to raise core temperature, increase blood flow and burn
more fat in the process. Cayenne (in pepper or powder form) can easily be added to any
diet and it is found in numerous fat burners.

Yohimbine
Also referred to as yohimbe, yohimbine is the active ingredient found in the African
Pausinystalia yohimbe tree. The positive fat loss effects of this natural compound are
numerous; it helps fat cells release fatty acids more easily to be burned as energy, it
causes blood vessel dialation to occur much like the effects of nitric oxide, and it helps
to maximize norepinephrine levels which is the neurotransmitter responsible for
regulating. 2-8 mg three times per day included in your favorite fat burner will do the job.

Green Tea Extract

Contrary to popular belief green tea’s main component regarding fat loss is a compound
known as EGCG (epigallocatechin gallate) and not caffeine. EGCG inhibits an enzyme
that breaks down norepinephrine resulting in higher levels of the metabolic hormone
and increased fat loss. Combined with caffeine, green tea extract is one powerful and
widely used natural supplement. When supplementing with green tea extract shoot for
500 to 1000 mg three times per day before meals.

For more information please email me at bradborland@hotmail.com

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About The Author

Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and conditioning specialist,
military veteran, and cancer survivor.
View all by Brad Borland »
8 Comments + Post Comment

Posted Sun, 09/28/2014 - 17:36 LIKE 8

bonehead
You guys posted an article a while back about stacking creatine and beta alanine. I also like to
stack creatine and HMB. If I were on a tight budget it would be whey and creatine

REPLY
REPLY

Posted Tue, 02/04/2014 - 03:03 LIKE 12

Marco
Can i combine l-carnitine with whey protine in the morning b4 cardio ?

REPLY
REPLY

Posted Thu, 06/20/2013 - 12:29 LIKE 12

Abantos
thanx guys

REPLY
REPLY

Posted Wed, 06/05/2013 - 04:14 LIKE 15

craig
Hi, can I take creatine & l-carnitine together? or should I cycle them? like a month on one then
the other. Many thanks

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REPLY

Posted Wed, 06/05/2013 - 17:34 LIKE 30

mnsjason
There's no need to cycle these products, as both are fine for long term use. They can
be taken in the same day, even at the same time if you prefer.
 REPLY
REPLY

Posted Sun, 11/21/2010 - 12:35 LIKE 27

bradb
Thanks!

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REPLY

Posted Tue, 04/13/2010 - 11:59 LIKE 23

alex vezey
creatine and whey protein gdddd before and after

REPLY
REPLY

Posted Thu, 04/01/2010 - 21:52 LIKE 37

Marcus
Good article. L-carnitine, green tea and creatine are my staples.

REPLY
REPLY

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