2007 Bodybuilding & Sports Supplement User's Guide. Table Of Contents.

The 2007 Bodybuilding & Sports Supplement User's Guide is the ultimate guide to promote a better understanding about effective ingredients, proven fat burners, and much, much more!


2007 Bodybuilding & Sports Supplement User's Guide

  • The Ultimate A-to-Z supplement ingredient review source
  • Muscle-building & performance enhancing supplements
  • Expert-revealed effective ingredients
  • Tips on increasing muscle growth rate
  • Top research-proven fat burners
  • Special how-to reference guide

  • Which supplements are best for muscle building and strength?
  • What's best for increasing endurance?
  • Are there really supplements that help with fat loss?

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Athletes are looking for answers to these questions as well.

From a quick review of the Table of Contents you can see that this "Guide" contains a wealth of bodybuilding and sports nutrition ingredient, product, and plan information. It provides the sports nutrition know-how and is also a special how-to reference guide.

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Table Of Contents


-> Overview:


-> Part One - Sports Nutrition Know-How:

    Chapter 1.1
    Nutrients And Athletic Performance
    (Part One Section Pages 1-2 to 1-12)

    • Macronutrients: Meeting Energy And Growth Requirements
    • Thermogenesis
    • Macronutrient Manipulation / Modulation
    • Water And Electrolytes
    • Micronutrients: Metabolic Cofactors
    • Nutrient Density
    • Bioavailability
    • The Limiting Nutrient Concept
    • Nutraceutical
    • Research On Nutrients
    • Ergogenic Aids
    • Safety

    Chapter 1.2
    Nutrition Product Overview
    (Part One Section Pages 1-13 to 1-25)

    • All Foods Are Not Created Equal
    • Understanding Food And Supplement Labels
    • Nutrition Label Reference Values
    • Super Foods: Nutrition Supplements Are Born
    • Dietary Supplements Versus Conventional Food
    • Benefits Of Dietary Supplements Versus Conventional Foods
    • Dietary Supplements Versus Drugs
    • Claims For Dietary Supplements / Sports Supplements
    • Examples Of Common Supplement Dosage Forms
    • Pills, Tablets And Caplets
    • Capsules
    • Powders
    • Liquid Supplements
    • Nutrition Bars

    Chapter 1.3
    Carbohydrates - The Ultimate Performance Fuel
    (Part One Section Pages 1-26 to 1-44)

    • Types Of Carbohydrates
    • Simple Carbohydrates
    • Complex Carbohydrates
    • Fiber
    • Dietary Fiber
    • Functional Fiber
    • Overview Of Some Common Dietary And Functional Fibers
    • Cellulose
    • Chitin
    • Chitosan
    • Beta-Glucans (?-Glucans)
    • Fructo-Oligosaccharide ( FOS )
    • Gums
    • Hemicelluloses
    • Pectins
    • Digestion Of Carbohydrates
    • About The Glycemic Index (GI)
    • Glycemic Load (GL)
    • Carbohydrates In The Body-Glucose And Glycogen

    Chapter 1.4
    Protein And Amino Acids: Muscle Builders And More
    (Part One Section Pages 1-45 to 1-80)

    • What Is Protein?
    • How Genes Direct The Production Of Proteins
    • The Amino Acids
    • Proteins/Amino Acids And Energy
    • Rating The Quality Of Proteins
    • Complete Versus Incomplete Proteins
    • Protein Efficiency Ratio
    • Net Protein Utilization
    • Biological Value
    • Amino-Acid Score
    • Protein Quality For Athletes
    • Nitrogen Balance
    • Designing Protein And Amino Acid
    • Products
    • Free-Form And Peptide-Bonded Amino Acids
    • Digestion Of Protein And Amino Acids
    • Amino Acid Review
    • Alanine & Beta-Alanine
    • Arginine (GH, IGF, Nitric Oxide Stimulation And More)
    • Asparagine
    • Aspartic Acid
    • Branched-Chain Amino Acids (Leucine, Isoleucine And Valine)
    • Leucine, A Key BCAA
    • Citrulline
    • Cysteine
    • Cystine
    • Glutamic Acid
    • Glutamine
    • Glycine
    • Histidine
    • Isoleucine
    • Leucine
    • Lysine
    • Methionine
    • Ornithine
    • Phenylalanine
    • Proline
    • Serine
    • Taurine
    • Threonine
    • Tryptophan
    • Tyrosine
    • Valine
    • Additional Information About Protein And Amino Acids
    • mTOR: Unlocking The Secret Of Protein Synthesis
    • Discovering mTOR
    • The Leucine Connection
    • Making The Jump From Microbes To People
    • L-Leucine- The Key To The BCAA's
    • The Anabolic Cascade
    • Practical Applications
    • Additional Information About Protein And Amino Acids
    • The Synergy Of Protein Supplements
    • Not All Proteins Are Created Equal
    • Whey Protein Scores The Best
    • Whey Protein Has Multiple Benefits
    • Summary Of Whey Protein's Key Amino Acids & Benefits
    • Whey Protein Gets Results - It Is Money Well Spent
    • Whey Protein Source Glutamine And The Athlete
    • BCAA's Help Increase Training Strength, Endurance And Muscle Mass
    • Synergistic Effects
    • Effects Of Creatine Monohydrate Plus Whey Protein, Creatine And Protein Supplementation
    • Creatine And Glutamine

    Chapter 1.5
    Lipids (Fats And Oils)
    (Part One Section Pages 1-81 to 1-92)

    • Energy And Growth Factors
    • Lipids-The Most Misunderstood Macronutrient
    • The Major Lipids
    • Cholesterol
    • Triglycerides, Fatty Acids And Related Lipids
    • The Essential Fatty Acids
    • The Omega-3 Fatty Acids
    • Gamma Linolenic Acid
    • Conjugated Linoleic Acid Is An Essential
    • Fatty Acid For Athletes And Weight Loss
    • Glycerol
    • Medium-Chain Triglycerides
    • Phospholipids
    • Lecithin
    • Phosphatidylserine
    • Digestion Of Lipids
    • You Are What You Eat

    Chapter 1.6
    Water And Hydration
    (Part One Section Pages 1-93 to 1-98)

    • Water And The Athlete
    • The Major Sources Of Water For The Human Body Are The Following
    • Liquids
    • Food Water
    • Metabolic Water
    • Glycogen-Bound Water
    • Effects Of Dehydration On Performance
    • Some Factors Effecting Rate Of Water Loss
    • Special Water Needs Of The Athlete
    • Daily Hydration Guidelines
    • Hydration Guidelines For Optimum Athletic Performance
    • Every Day
    • Pre-Event
    • During Athletic Events
    • Post-Event

    Chapter 1.7
    Vitamins And Minerals
    (Part One Section Pages 1-99 to 1-126)

    • The Lipid Soluble Vitamins - A, D, E, And K
    • Antioxidants Overview
    • Vitamin A - Retinol And Pro-Vitamin A (Beta-Carotene)
    • Vitamin D
    • Vitamin E
    • Vitamin K
    • The Water Soluble Vitamins
    • Biotin
    • Choline
    • Folate
    • Inositol
    • Niacin
    • Pantothenic Acid
    • Riboflavin
    • Thiamin
    • Vitamin B12
    • Vitamin B6
    • Vitamin C
    • Minerals
    • Boron
    • Calcium
    • Chromium
    • Copper
    • Fluoride
    • Electrolytes (Sodium, Chloride, And Potassium)
    • Electrolytes In Food And Supplements
    • Iodine
    • Iron Magnesium
    • Manganese
    • Molybdenum
    • Phosphorus
    • Selenium
    • Zinc

    Chapter 1.8
    Botanicals, Metabolites And Other Sports Supplement Ingredients
    (Part One Section Pages 1-127 to 1-148)

    • Metabolites
    • Botanicals
    • Standardizing Botanical Supplements For Consistency
    • Dosages
    • Alkalinizers, Blood Buffers
    • Beta-Hydroxy Beta-Methylbutyrate (BHMB Or HMB)
    • Bioflavonoids
    • Caffeine
    • Carnitine / Acetyl-L-Carnitine
    • Coenzyme Q10 (Ubiquinone)
    • Creatine
    • Dehydroepiandrosterone (DHEA)
    • Echinacea (Echinacea Purpurea, E. Angustifolia)
    • Ferulic Acid (FRAC) Gamma Oryzanol
    • Garcinia (Garcinia Cambogia)
    • Ginkgo (Ginkgo Biloba)
    • Ginsengs
    • Glucosamine And Chondroitin Sulfate (CS)
    • Green Tea (Camellia Sinensis)
    • Lipoic Acid
    • Melatonin
    • Proteolytic Enzymes Improve Injury Healing
    • Rhodiola
    • Turmeric
    • Wheat Germ Oil And Octacosanol

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Which Supplements Are Best
For Muscle Building & Strength?


-> Part Two - Feature Topics And Special Features:

    Chapter 2.1
    Feature Topics
    (Part Two Section Pages 2-2 to 2-15)

    • Sports Nutrition Meal Replacements, Protein Powders, Bars And Specialty Products
    • The Development Of Sports-Nutrition Powders
    • Meal-Replacement Powders
    • The Advantages Of Meal-Replacement Powders (Ready To Drink Ones Too)
    • Meal-Replacement Powders Versus Conventional Meals
    • Protein Powders
    • Protein Quality
    • Additional Factors
    • Sustained-Release Protein
    • MRP And Protein
    • Nutrition Bars
    • Specialty Products
    • Metabolic Optimizers
    • Growth Hormone Promoters
    • Creatine
    • Nitric Oxide Stimulators

    Chapter 2.2
    Special Features:
    (Part Two Section Pages 2-16 to 2-30)

    • Special Feature: Muscle Precursor Cell Activation And Development
    • Special Feature: The Ultimate Bodybuilding And Strength Athlete Super-Stack
    • Special Feature: East Meets West In The Quest For Boosting Testosterone Levels Naturally

    Chapter 2.3
    Bodybuilding.com's Supplement Awards:
    (Part Two Section Pages 2-31 to 2-36)

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-> Part Three - Performance Nutrition Approaches And Guide To Athletic Fat Loss: Solving The Weight Loss Puzzle.

    Chapter 3.1
    Performance Nutrition Approaches
    (Part Three Section Pages 3-2 to 3-49)

    • Sports Nutrition is a Skill
    • Dynamic Nutrition For Maximum Performance Approach
    • The Dynamic Nutrition Approach, A Bio-energetic Model To Performance Nutrition
    • How Does Exercise Effect Your Muscle Fiber Development And Composition?
    • Dietary / Sports Nutrition Supplements Are Part Of The Dynamic Nutrition Approach
    • Keep It Simple And Be Consistent
    • RATIONALE BEHIND THE PERFORMANCE NUTRITION PLANS
    • MACRONUTRIENTS - SOME SUMMARY POINTS
    • CARBOHYDRATES
    • Pre-Event Meal
    • Carbohydrate Intake During Long Duration Events and Exercise
    • Post-Event and Exercise Meal
    • PROTEIN QUALITY
    • Whey versus soy
    • FATS
    • DYNAMIC NUTRITION SUPPLEMENT AND EATING PLAN EXAMPLES:
      30% Protein, 55% Carbohydrate, 15% Fat Performance Nutrition Guidelines;
      25% Protein, 55% Carbohydrate, 20% Fat Performance Nutrition Guidelines;
      20% Protein, 60% Carbohydrate, 20% Fat Performance Nutrition Guidelines;
      15% Protein, 60% Carbohydrate, 25% Fat Performance Nutrition Guidelines;
    • FOOD LISTS
    • HIGH PROTEIN FOODS, FOODS HIGH IN COMPLEX CARBOHYDRATES, VEGETABLES, and BEANS, Fruit
    • DAIRY, SPREADS and SAUCES
    • BEVERAGES
    • MIXED FOODS
    • TIPS SECTION, Cooking Tips, Eating Out Tips, General Tips, Traveling Tips
    • BODYBUILDING AND SPORTS NUTRITION SUPPLEMENTS
    • Sports Supplement Effectiveness and Safety
    • Sports Supplement and Nutrient Intake Reference Tables

    Chapter 3.2
    Guide To Athletic Fat Loss: Solving The Weight Loss Puzzle
    (Part Three Section Pages 3-50 to 3-85)

    • Solving The Weight Loss Puzzle
    • Weight Loss Demystified
    • Athletic Fat Loss
    • Understanding Where Weight Loss Can Come From
    • Body Composition
    • Calorie Intake
    • Meal Frequency and Size
    • Fat Loss Foods
    • Exercise and Fat Loss
    • Cycle Your Fat Loss With
    • Periods Of Weight Maintenance
    • DAILY FOOD INTAKE GOALS
    • ADDITIONAL WEIGHT LOSS INFORMATION
    • What Are The Health Risks Of Being Overweight?
    • Are You Overweight (Over-Fat)?
    • What Makes People Overweight/Obese?
    • Habits
    • Genes
    • Illness
    • Medicine
    • The world around you
    • Emotions
    • Here Are Some Weight Loss Dieting Myths
    • Myth: Fad diets work for permanent weight loss
    • Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight
    • Myth: Starches are fattening and should be limited when trying to lose weight
    • Myth: I can lose weight while eating whatever I want
    • Myth: Low-fat or nonfat means no calories
    • Myth: Skipping meals is a good way to lose weight
    • Myth: Lifting weights is not good to do if you want to lose weight, because it will make you "bulk up"
    • Myth: Nuts are fattening and you should not eat them if you want to lose weight
    • Myth: Eating red meat is bad for your health and makes it harder to lose weight
    • Myth: Dairy products are fattening and unhealthy
    • Lessons From Those Successful At Losing Weight
    • Setting a Goal
    • Look at What You Eat Now
    • Start With Small Changes
    • Control Portion Sizes
    • Know Your Fats
    • Make Choices That Are Lean, Low-fat, or Fat-free
    • Focus on Fresh Fruit
    • Eat Your Veggies
    • Eat Your Grains Whole
    • Lower Sodium and Increase Potassium
    • Limit Added Sugars
    • Differences in Saturated Fat and Calorie Content of Commonly Consumed Foods
    • Some Nutrient Content Claims Found On Food Product Labels, and What They Really Mean
    • Additional Weight Loss Nutrition Tips
    • Guidelines For Personal Exercise Programs
    • Making A Commitment
    • Checking Your Health
    • Defining Fitness
    • Knowing The Basics
    • Cardiorespiratory Endurance
    • Muscular Strength
    • Muscular Endurance
    • Flexibility
    • Body Composition
    • Workout Schedule Basics
    • WARMUP
    • MUSCULAR STRENGTH
    • MUSCULAR ENDURANCE
    • CARDIORESPIRATORY ENDURANCE
    • FLEXIBILITY
    • COOL DOWN
    • A Matter Of Principle
    • SPECIFICITY
    • OVERLOAD
    • REGULARITY
    • PROGRESSION
    • Measuring Your Heart Rate
    • Controlling Your Weight
    • Exercise Clothing
    • When To Exercise
    • Exercise Made Easy
    • Reduce Stress In Your Life. More Exercise And Physical Activity Tips
    • NUTRITIONAL WEIGHT LOSS AIDS
    • The Ephedrine / Ephedra Weight Loss Legacy
    • Why Ephedra?
    • Research Finds That Ephedra-Containing Products Are Safe And Effective
    • Safe Use Of Ephedra Dietary Supplements Established By Medical Experts
    • Ephedra Was Still Banned
    • The Ephedra / Ephedrine Effect
    • Dietary Supplement Weight Loss Aid Summary
    • Nutrition / Dietary Supplement Weight Loss Aids Summary - Table
    • Examples of Nutritional Weight Loss Aid Products

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-> Appendix:

    A1. Perpetual EXERCISE LOG SHEET
    A2. Perpetual NUTRITION LOG SHEET
    A3. Bodybuilding and Football Training DVD Examples
    A4. Tips On Increasing Muscle Growth Rate
    A5. 2005 Dietary Guidelines
    A6. Creatine Research Overview Article
    A7. Glossary
    A8. Scientific References