Bodybuilding Supplements for Muscle, Strength, Power, Recovery

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Supplement Guide

Supplements Intended for Mental Function / Mood / Sleep

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Supplements Intended for Muscle / Strength / Power / Recovery

**Supplement Guide:**
SUPPLEMENT	FUNCTION	COMMON DOSAGE
Creatine	Increase power, strength, recovery, and bodyweight.	2-20 grams daily
L-Glutamine	Prevent muscle breakdown, immune support.	5-20 grams daily
Branced-Chain Amino Acids (BCAAs)	Prevent muscle breakdown, decrease perception of fatigue.	5-10 grams daily
ZMA	Maintain testosterone and IGF-1 levels, improved strength, sleep / recovery enhancement.	2-3 capsules before sleep
HMB	Increase lean body mass, prevent muscle breakdown.	3-5 grams daily
L-Taurine	Insulinlike activities, cell volumizer, anticatabolic, antioxidant / cellular protection.	1-3 grams daily
1-AD	Facilitate anabolic metabolism / anticatabolic.	300-600 mg daily
Phosphatidylserine (PS)	Decrease cortisol levels.	800 mg daily; 100-400 mg for mental acuity
Arginine Ketoisocaproate (AKIC)	Prevent muscle breakdown, support brain activity, intense repair.	4-6 grams daily
L-Alanine	Prevent muscle breakdown, support brain activity, intense repair.	4-6 grams daily
Alpha-Ketoglutarate (AKG)	Prevent muscle breakdown, support brain activity, improve exercise tolerance, enhance oxygen delivery, precursor for several amino acids.	6-8 grams daily
Ornithine-Alpha-Ketoglutarate (OKG)	Prevent muscle breakdown, hormone precursor.	6-8 grams daily
Conjugated Linoleic Acid (CLA)	Increase lean body mass, decrease bodyfat, anti-carcinogenic.	2-4 grams daily
Androstenediol	Facilitate anabolic metabolism / anticatabolic.	300-600 mg daily
19-Norandrostenediol	Facilitate anabolic metabolism / anticatabolic.	300-600 mg daily
Dehydroepiandrosterone (DHEA)	Improve vigor and increase testosterone levels in adults over 50.	25-100 mg daily
Beta-Ecdysterone	Improve nitrogen balance.	30-120 mg daily
Ipriflavone	Bone builder.	600 mg daily
Ketoisocaproic Acid / Ketoisocaproate (KIC)	Prevent muscle breakdown.	4-6 g daily
Tribulus Terrestris (> 40% Saponins)	Endocrine support.	1,500-3,000 mg daily
D-Ribose	Improve recovery, enhance performance, balance blood sugar.	2.5-5 g daily
Glycocyamine	Creatine precursor, increase endogenous creatine production.	3-5 g daily
19-Norandrostenedione	Facilitate anabolic metabolism / anticatabolic.	300-600 mg daily
Ornithine	Prevent muscle breakdown, promote growth-hormone release.	5-10 g daily
Glycerol	Maintain plasma volume, hyperhydration.	25-100 g daily (seperated into four or five doses)
Methoxyisoflavone	Lean body mass.	500-1,000 mg daily
Chrysin	Anti-estrogen.	1-3 g daily
Medium-Chain Triglycerides (MCT)	Caloric supplementation, source of energy.	8-20 g daily
L-Arginine	Promote growth-hormone release, improve immune function, facilitate erection.	5-20 g daily
Androstenedione	Facilitate anabolic metabolism / anticatabolic.	50-100 mg daily
Choline	Needed for normal muscle contraction, burn fat, nerve and membrane function.	500-1,000 mg daily
Pregnenonlone	Increase testosterone levels.	100-200 mg daily

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