Supplements to take on the Anabolic Diet

1. Caffeine

Caffeine is found in coffee, tea, chocolate, and cola drinks, which includes both diet cola drinks (unless specified that it is caffeine-free) and regular cola drinks. It is also present in related plant products like the cola (kola nut ), and guaran. Concentrated dosages are available in liquid, tablet, and suppository form and in certain medications/herbal preparations. A number of studies have shown that caffeine may favorably affect long-term endurance performance but research results concerning high intensity, short-term exercise have been a bit mixed (ref.4). Still, it seems very likely from an analysis of the biochemical effects of caffeine that is has a beneficial effect on short-term fatigue and muscle fiber in high intensity, short-term exercise like weightlifting (ref.5 & 6). Caffeine is also of great use for people on the anabolic diet. It has lipolytic, fat-burning properties that result in an increase in free fatty acid concentration in blood BUT ONLY ON THE HIGH FAT DIET. A high carbohydrate diet negates the fat-burning effects of caffeine . I would recommend a good, strong cup of coffee 20 minutes or so before training as a practical, natural way to make full use of its benefits.

2. The caffeine, ephedrine, aspirin stack

This can have a positive effect on workload capacity and anabolic drive as a thermogenic cocktail . It can promote fat burning while decreasing possible muscle breakdown. I have used it quite extensively and know for an absolute fact that the "stack" works far better on the anabolic diet than on a regular carb-based diet. First we know from the reference above, that carbs can negate the effect of caffeine, but on the anabolic diet we have an inherent need for free fatty acids for energy, and caffeine will increase these levels in the blood and thus will improve both workload capacity, fat burning capabilities, and spare muscle, but only on the anabolic diet will the effects of the caffeine in the stack be realized to its full potential. This is not to say that if you are on a carb-based diet and use the stack that it won't work, because it will. What I am saying is that to get the most bang for your buck you have got to be on the anabolic diet -- period. As far as ephedrine is concerned, it is a drug. And what comes with all drugs is a note of caution. If you use the stack, make sure that you use it correctly, don't remain on it for extended periods of time, and make sure that you "can" take it. What I mean is this. If you have a heart condition, high blood pressure, etc. this is not going to be something to play around with so don't! On the other hand, it works VERY WELL, and if you can take it, and want an overall more intense workout with energy to spare + increased fat burning capabilities by all means take it. But do so at your own risk.

Ephedrine may be banned from over-the-counter sale by the FDA. If it is, ephedrine can be found in its herbal form under the name ma huang.

3. Creatine Monohydrate

Creatine Monohydrate is obtained from food (especially red meat -- 2 lbs. of steak has about 4 grams of creatine) and is also formed in the liver from the amino acids arginine, glycine and methionine. Creatine is then taken up by skeletal muscle where it forms phosphocreatine, the high energy phosphate compound. Phosphocreatine serves as a backup source of energy for ATP, the immediate source of energy for muscular contraction. The amount of phosphocreatine in skeletal muscle partially determines the length of time that maximum muscle work can be done. Once the phosphocreatine is gone, ATP must be regenerated through the metabolism of substrates such as glycogen, glucose, fatty acids, ketones, and amino acids. Recent research has shown that oral creatine supplements not only increase creatine content in the muscle (the increase is greatest in exercised muscles) , but delays fatigue , improves recovery (by increasing the rate of phosphocreatine resynthesis in muscle), and increases muscle torque during repeated bouts of maximal voluntary exercise. Other studies have shown that oral creatine supplements increases both power output and the total amount of short term work . Creatine may also independently result in increased body mass, although much of this increase seen in the first few weeks may be due to increased water retention. There is some conflicting data out there and I agree that more research need to be done, but it appears that the stuff works quite well. The literature cites the dosages as: 5 to 10 grams of CM on an empty stomach 4 or 5 times a day, depending on bodyweight, as a loading phase, and then use 5 grams 2-3 times a day for maintenance. Dr. Mauro Di Pasquale has found the dosages higher than those listed in the studies to work better. Here is what he says: Use 2 grams per 10 lbs. pounds of bodyweight for five days and then 1 gram per 10 lbs. of bodyweight from then on for anyone weighing under 200 lbs. gives the best results. Anyone over 200 lbs. should use: 40 grams per day, for five days, followed by a maintenance dose of 20 grams per day.

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