Amino Acids and BCAA's

   If you are trying to build muscle, you are (or should be) taking supplemental protein. But, it isn't the protein your body really needs. When you take your protein, your body breaks it down into amino acids during the digestion process. These amino acids are small enough to be absorbed into the blood stream and can be used by cells to repair muscle tissue, creating new muscle. There are twenty-two identified amino acids. Eight of which are essential amino acids, meaning your body can not synthesize them and has to obtain them through diet (milk, meat, and eggs).

BCAA's.

   While all essential amino acids are important to build muscular strength and size, some are more important than others. Valine, leucine, and isoleucine are known as branched chain amino acids (BCAA's) due to their molecular structure, which features branched chains of carbon extending from their primary carbon structure. BCAA's are unique because they are metabolized in the muscle, and not the liver. When an adequate amount of BCAA's are ingested, they promote an increase in protein synthesis. This results in an increase of muscle growth and recovery time.

Amino Acids as an Energy Source.

   When glycogen levels in the liver and muscles are low (common in low-carb dieting or overall low amount of calories), your body will tap into amino acids as an energy source. This potentially burns up amino acids that could be used in protein synthesis and to promote the building of new muscle tissue and faster muscle recovery. It is common to take BCAA's before a heavy cardio workout to prevent the breakdown of any muscle tissue.

  After your workout, your body is breaking down muscle tissue with a deficit in protein synthesis. This is the best time to take BCAA's. They will increase your body's rate of protein synthesis and aid in repairing your muscle tissue. Otherwise, your body might not be getting the most out of every workout.

                                                                                                    -AO


Source:
MuscleandStrength.com
BodyBuilding.com

All About Beta-Alanine

pH Levels in Your Body.

   As described in "All You Need to Know About Creatine.", your muscles burn up ATP as an energy source when contracting. The harder you work your muscles, the more ATP is used and the more lactic acid is produced. These reactions release H+ (hydrogen ions) into our muscles, causing our pH level to drop. A decrease in the pH level of your muscles causes them to fatigue. Not being able to maintain forceful muscle contractions and perform at your body's highest level during your workout lowers your ability to overload your muscles and achieve better gains.

Carnosine.

   To get our bodies to perform at the highest level, we need to reduce the amount of H+ in our muscles and get the pH level back to the normal range. Our bodies work to keep our pH levels regulated using various buffering systems. These work by absorbing the excess H+ in all parts of our bodies. Carnosine is the first line of defense for absorbing the H+ in your muscles. However, your body can not break down carnosine correctly when ingested alone.

How Beta-Alanine Helps.

   Beta-Alanine plays a huge role in promoting the synthesis of carnosine. Studies show that after supplementing beta-alanine for just four weeks, carnosine levels increased by 42-65%. This increase in buffering capacity (carnosine) from supplementing beta-alanine will result in an increase in strength, lean body mass, and an overall decrease in muscle fatigue.

                                                                                                      
                                                                                                               -AO

The Importance of Sleep

   When you think of building muscle, you always think about things like your workout routine, what to include in your diet, and what supplements to take to help you reach that goal. In my first few months at the gym, I had all these things in mind. One thing I had always overlooked was how important sleep was. To get the most out of your workouts, you have to get a full night of sleep.

Release of Hormones.

  Your body releases it's highest concentration of a growth hormone when you are at rest during the night. These hormones help regulate the way your body's muscles (and bones) grow and strengthen. If you are not getting enough sleep, your body won't be releasing it's maximum amount of this hormone.
   Not only does a lack of sleep suppress the release of growth hormone, studies show that men who are sleep-deprived also show a higher level of cortisol in their body. Cortisol is a hormone that opposes the building of new muscle tissue, and encourages the breakdown of body tissue. Higher levels of cortisol will prevent your muscles from reaching peak recovery before your next workout.
   Along with hindering your body's ability to build muscle and recover, sleep deprivation can also cause you to gain weight. The amount of sleep you get each night greatly affects two of the hormones that influence appetite, grehlin and leptin. Grehlin is the hormone that increases appetite and leads to weight gain. Leptin is the hormone that represses hunger and supports weight loss. A lack of sleep causes a disturbance in the hormonal balance of the two.

Metabolism.

   If you are trying to build muscle without gaining fat, or maintaining lean muscle mass while burning fat, it is very important to have a healthy metabolism. When you don't get enough sleep, your metabolism is altered. This causes your blood sugar levels to imbalance, putting you in a state similar to that of a diabetic. Studies show that a sleep-deprived body takes up to 40% longer than normal to respond and to regulate your blood sugar levels after consuming a meal heavy in carbohydrates.
   Lack of sleep also suppresses your thyroid hormone. Your thyroid hormone regulates how many calories you burn on a daily basis. If your goal is to burn off as much fat as possible, it is very important to get plenty of sleep every night.

                                                                                                     -AO
  

BSN's Protein

   In my first few months of working out, I realized that if I wanted the most out of every lift, I need a good post-workout protein shake. I went through the typical generic brands you find at Wal-Mart and found that they are easy on the wallet, but that's about the only thing they excel in. It took me about a year to finally cave-in and try the highly recommended (but fairly expensive compared to other protein) Syntha-6 . Not only did I notice the gains and recovery benefits, but it was (by far) the best tasting protein I had ever had.

   This product is perfect for those of you trying to build some muscle while also trimming down. Sytha-6 is a lean muscle protein, meaning it gives you the protein and amino acids you need while leaving out all the extra calories (22g protein per 200 calories). However, every body is different. While some are working on trimming fat and gaining a little muscle, others are struggling to keep any weight on and to build muscle.

   For those of you who are not having a problem losing mass, but rather putting any on, you need a different kind of mass gainer's protein shake. True-Mass is BSN's mass-gainer. This product will help you build lean muscle (like Syntha-6), but give you plenty of protein and calories (48g per 630 calories) to bulk you up.

   No matter if you are working out to lose weight, gain weight, or just to stay in shape, you should be taking protein. A shake after your workout will help you build muscle and help you recover. It is the most important supplement for your body.



                                                                                               -AO

BSN's N.0. Xplode

   Through my few years of being an active gym-goer, I have tried more than my share of Pre-Workout Supplements. I went through at least one or more full cycle of...

Muscle Tech's Nano Vapor
Nutrex's Hemo Rage
USPlabs Jack3d 
BSN's N.0. Xplode 2.0

I never had any negative effects from any of these, but I got the most out of N.0. Xplode. It was the first supplement I purchased, and three years later I am still taking it before every work out. I do not feel like working out everyday, but this product gets me there and gives me the edge I need to get through every workout. Besides the increase in mental focus, I have noticed significant increases in my muscle pump during my workouts. Although I never stacked this with anything, this product is designed to be (and best when) stacked with other BSN Products, such as Nitrix, Syntha-6, and Cell Mass.

   If you are interested in physical fitness, rather you are just beginning or a veteran, I strongly believe you can benefit from N.0. Xplode.



                                                                                             -AO

My Fitness Experience

   In January 2009, I was a senior in high school. I was a starting basketball player at 6'5" 189lb. While diving for a loose ball during a game, I broke my nose pretty severely. I went to the hospital that night for X-Rays and was referred to a nose doctor. During my appointment with the specialist, I was told I needed surgery as soon as possible and was restricted from doing any physical activity. My daily schedule turned into sitting at school, sitting at practice, then going home and laying around all night. Eventually, it came day for surgery.

   The surgery went well. My sinuses were stuffed with gauze and I had a cast on my nose and down my cheeks. I was prohibited from doing anything physical for 6 weeks. Video Games, computers, and TV became my few and only hobbies during this time. After the 6 weeks were up, I still wasn't clear for exercise due to headaches. After a long, two month recovery, I was at a chubby 225lb.

   In July 2009 (still at 225lb.), I purchased my first gym membership. After seeing some results (but not nearly as much as I had hoped for in the first month), I began researching everything I could online to see how to speed up/increase my gains in both cutting fat and building muscle. That is when I discovered supplements.

   The first pre-workout supplement I had ever tried was N.0. Xplode. This took my workouts to a whole new level. There was never a "lazy day" in the gym. After I went through my first tub, I saw a lot more results. In the following months, I tried Jack3d, Hemo Rage, and some other pre-workouts. I never found one that I didn't like and didn't get something out of, but the N.0. Xplode gave me the best results, and that's what I have always gone back to (even today, after 3 years). 

   After a quick 5 months, I was exactly where I wanted to be. I had lost all the unwanted fat, gained noticeable muscle, and felt more confident. I never restricted my diet or stopped playing video games, I just added a new hobby, instead of subtracting my old ones. I altered my lifestyle a little bit and gained multiple positive results from it. 2 years later, I am 6'6" 240lb. with very little fat. I have made the gym a part of my life. I believe that with motivation and a little knowledge, anybody can do this.


                                                                                                                          -AO