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Supplement Roundup: C
Be sure you "C" this list of supplements Here’s a brief rundown on all the supplements in the “C” category that are interesting and/or effective. Remember, I’ve ranked them from 1-10 with 1 being – don’t even bother, 10 being – you MUST use this supplement, and 2 -9 increasing in importance and effectiveness with the number.
Caffeine not only acts as a stimulant but is an effective fat-burner due to its ability to increase the release of fat from fat cells. Research shows that it immediately boosts muscle strength and power output when taken one hour before workouts. It has even been shown to blunt muscle pain, which can help you train further past the pin barrier for more intense workouts and better results. While the medical community used to warn about the health risks of caffeine, newer studies show it may help prevent several neurodegenerative diseases, cardiovascular disease, and even diabetes.
Take: For fat loss take 100-200 mg between meals. For mental acuity and focus, 100-200 mg of caffeine can be used every couple of hours. For strength and power, take 200–400 mg one hour before workouts. And while it’s fine and dandy to enjoy a cup of coffee here and there, when you want a real performance boost before workouts, go with a caffeine pill instead. Research confirms that caffeine in supplemental form (usually caffeine anhydrous) provides far better benefits than the same dose of caffeine from coffee.
Calcium is best known for its important role in maintaining bone health. But you are misinformed if you think that only old ladies need to be concerned with their bone health. Research shows that men with higher bone mineral density are able to make greater gains in muscle strength. Calcium is also critical for the contraction and relaxation of muscle tissue. In addition, calcium can help burn bodyfat by promoting thermogenesis and reducing dietary fat absorption. Research also shows that calcium is important for boosting testosterone levels.
Take: a supplement providing 500-600 mg of calcium two to three times a day along with 1000-3000 IU of vitamin D.
This is the chemical in chili peppers that makes them spicy. It enhances fat loss by increasing metabolic rate through its ability to raise levels of the neurohormone norepinephrine. It has been found to elevate fat burning, especially when taken about an hour before exercise and can also decrease hunger.
Take: Look for capsaicin supplements that list Scoville thermal units or heat units and take enough to supply 40,000–80,000 units 30 minutes before meals and an hour before cardio. However, your best bet may be You can also try taking about 0.25 tsp. of ground red pepper or cayenne pepper that lists the heat units.
Carnitine helps with the transport of fat into the mitochondria of cells, such as muscle cells, where it’s burned away for fuel. This can help you not only lose more body fat but have more endurance during exercise, as research has shown. Carnitine also enhances muscle recovery following intense workouts and increases the number of testosterone receptors in muscle cells. Plus, it has been found to be a potent nitric oxide (NO) booster
Take: 1,000–3000 mg in the form of L-carnitine, L-carnitine-L-tartrate (Carnipure), or acetyl-L-carnitine with your first meal of the day and after workouts. Also consider a dose with your preworkout meal if fat burning is your major goal. For glycine propionyl-L-carnitine, see GPLC in Supplement Roundup: G.