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Supplements | Dosage & Useage




Creatine


Creatine is a molecule that's produced in the body from amino acids. It stores high-energy phosphate groups in the form of phosphocreatine which are donated to ADP, regenerating it to ATP, the primary energy carrier in the body. This role in energy production is particularly relevant under conditions of high energy demand such as intense physical or mental activity. The primary benefit of creatine is an improvement in strength and power output during resistance exercise. When used in conjunction with resistance exercise, creatine can increase lean mass. Sports based almost exclusively on power such as sprinting and powerlifting see unanimous benefits from creatine supplementation.


Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases). For a 180 lb (82 kg) person, this translates to 25 g/day during the loading phase and 2.5 g/day afterward. Although many users take 5 g/day due to the low price of creatine and the possibility of experiencing increased benefits. I would personally advise a dose of 5g/day if creatine is being taken regularly.


L- Citrulline/Citrulline Malate


L-Citrulline is one of the three dietary amino acids in the urea cycle, alongside L-arginine and L-Ornithine. Taking L-Citrulline increases plasma levels of ornithine and arginine and improves the ammonia recycling process and nitric oxide metabolism. Because of this, it is used in areas where nitric oxide is relevant, i.e. athletic performance and cardiovascular health. Limited research suggests that it results in reduced fatigue and improved endurance for both aerobic and anaerobic exercise. It is often used as a 'pump' ingredient in pre-workouts


To supplement L-citrulline to enhance sports performance, take 6,000 – 8,000 mg of citrulline malate about an hour before exercise


Multivitamins


A multivitamin is a supplement that contains many vitamins and essential minerals, as a form of insurance against any potential deficiencies


Some things to take note of when picking a multivitamin: 1) Choose a multivitamin that contains close to your RDAs of vitamins and minerals. Remember that taking doses that far exceed your RDA can have unintended consequences. 2) Try to strike a balance between efficacy and price. Multivitamins are something you’ll likely be purchasing regularly for a very long time — you don’t want to shell out too much money for something fancier than needed


Whey Protein


Whey protein is a collection of proteins found in whey. It’s a high quality, well-absorbed source of protein that’s very useful for hitting targeted daily protein goals. Its provides the benefit of increased protein intake in general and in turn can augment muscle gain in conjunction with resistance training, as well as work to limit muscle loss during low-calorie diets


I would recommend consuming approximately 2g protein/kg bodyweight or 1g/lbs bodyweight per day. Ideally this would be spread equally across 4-6 meals a day in order to maximise muscle protein synthesis and in turn recovery throughout the day.


Omega 3 fish oils/ Vegan Omegas


Fish oil is a common term used to refer to two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats are usually found in fish, animal products. The fatty acids EPA and DHA are involved in regulating various biological processes such as the inflammatory response



Fish oil doses vary depending on the goal of supplementation. For general health, 250mg of combined EPA and DHA is the minimum dose, however, doses of +1g are often recommended to come from a mix of real food and supplementation sources.


Caffeine


Caffeine is a stimulant and can be used to improve physical strength and endurance. It's classified as a nootropic because it sensitizes neurons and provides mental stimulation. Caffeine’s main mechanism concerns antagonizing adenosine receptors. Adenosine causes sedation and relaxation when it acts upon its receptors, located in the brain. Caffeine prevents this action and causes alertness and wakefulness. Habitual caffeine use leads to tolerance. This means the effects of caffeine will be diminished, often to the point where the only benefit a user experiences is caffeine’s anti-sleep effect. This is an insurmountable tolerance, which means more caffeine won't overcome it. A break from caffeine will reduce

tolerance.


Caffeine dosages should be tailored to individuals. If you are new to caffeine supplements, start with a 100mg dose. Typically, 200mg of caffeine is used for fat- burning supplementation, while acute strength increases occur at higher doses, 500mg and above. Researchers tend to use a dosage range of 4-6mg/kg bodyweight.


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