Teen Supplements: Stack To Grow Part 2!

Supplements if taken correctly can do a great deal of good and bad if not taken correctly. Be it from the most basic vitamins up to your creatine monohydrate, each supplement has its individual role.
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On to part 2 of "Teen Supplements: Stack to Grow", we will discuss our last 4 essential supplements. I want to emphasis that these are not miracle supplements! These supplements are essential to any teen bodybuilder regardless of experience. I want you guys to take off the mentality that supplements are the most important part of bodybuilding. Just keep in mind that when it comes to getting big nutrition is the key along with proper rest and a good workout regime.

Supplements do play a vital role in our daily life, and can specially help those of us whom are dedicated. Being that I'm reviewing the "most essential" supplements, don't expect to gain 25lb in one month from them. However, over time you'll most certainly see a difference if you eat, rest and train right. If you are just starting out lifting, STOP reading this. Go check out our great Nutrition & Training sections for tons of information to get you started on the right track.

Glutamine

Glutamine, is the most abundant amino acid in the body, is a non-essential amino acid which can be produced in the body (skeletal muscles and liver). Glutamine is a precursor of the synthesis of other amino acids and glucose for energy. Furthermore, cells of the immune system such as the kidney are Glutamine's main consumers. It plays a special role on the protein metabolism, which it helps us (bodybuilders) to reduce muscle loss. Its simply, you need Glutamine when cutting but is worthless when bulking because you get enough nutrients from your diet. Some of the foods that contain glutamine include beans, fish, poultry, meats, dairy products, and even protein powders.

Glutamine has also been shown to boost immune system function, maintain muscle mass, prevent muscle catabolism (breakdown), enhances glycogen storage, and to aid recovery from exercise. In addition, significant scientific research supports the beneficial effects glutamine has on maintaining muscle mass. To conclude, Glutamine is very important for when cutting to prevent muscle loss.

To Read More On Glutamine, Click Here!

Dosage:

For anti-catabolic actions is best to take 5-20 grams daily, divided in 2-4 divided doses throughout the day.

Side Effects:

Overdose may induce mild gastrointestinal discomfort.

Rating
5 of out of 5

ZMA

ZMA is an Anabolic Support formula of Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6. Which is an all-natural product that has been proven to increase anabolic hormone levels in strength training athletes. And to support optimal testosterone production, plus to suppress muscle and tissue damage. Studies show that after participating in regular intense exercise, athlete's levels of zinc and magnesium decreases deeply. ZMA has been designed to significantly enhance strength, endurance, healing, recovery, and growth.

Also to improve sleep by providing a deeper relaxation during sleep, which in essence helps you rest/sleep longer. Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%!

A deficiency in ZINC may decrease muscle strength and endurance. Zinc increases the effect of Insulin-like Growth Factor 1, Growth Hormone, and Testosterone. It has been shown to help digestion, energy production, wound healing, growth, cellular repair, collagen synthesis, bone strength, and carbohydrate metabolism. Some of the better sources of zinc include seafood, meat, poultry, fish, and eggs.

Magnesium deficiency decreases oxygen delivery to muscle tissue. Magnesium's main function is to help convert carbohydrates, protein and fat into energy. You can see as to why Magnesium may be a very important in our diets. You may get significant amounts of Magnesium from artichokes, nuts, beans, whole grains and shellfish. In a short note, there is no evidence to suggest any increases in muscular strength from magnesium supplementation. But, it has been shown to help maintain bone density in those whom are at risk of bone loss. Also the reason why Magnesium and Vitamin B-12 are taken together is because, Vitamin B-12 increases the amount of magnesium that can enter the cell.

For More Information On ZMA, Click Here!

Dosage:

Follow Instructions shown on bottle.

Side Effects:

ZMA is all natural and there are no known side effects, so it's perfectly safe to take.

Zinc:
Dosage of up to 300 mg may induce: stomach ache, nausea, mouth irritation, diarrhea, vomiting and increased risk for heart disease.

Magnesium:
No more than 600 mg per day of magnesium is required, in fact high dosage of 600mg or more should be avoided.

Rating:

4 out of 5

ALA

Alpha Lipoic Acid is an enzyme, which acts as a powerful antioxidants similar to vitamin c and e. ALA has been claimed to prevents cellular damage, reduces oxidative stress, lowers blood sugar, and increases energy levels. Its been shown that ALA may help prevent/stop diseases such as Aids, nervous system disease, and liver damage. Because ALA has been shown to increase glucose uptake, this translates into a greater pump, less fat accumulation, and increased insulin sensitivity. This supplement is great for both bulking and cutting, depending on what exactly you want. Taking it while you bulk it helps prevent fat from being accumulated.

For more in-depth info on ALA check Derek's ALA article.

Dosage:

50-2000 mg daily

Side Effects:

No Info

Rating:

4 out of 5
* Supplement needs further long term side-effect studies at high dosage.*

BCAA

Branched Chain Amino Acids are three essential amino acids valine, isoleucine, and leucine. BCAA's are essential amino acids cause we can't survive without these amino acids. Also BCAA's have been shown to prevent muscle loss while on an exercise session. It does not stop there because (BCAA) also increase endurance, prevent fatigue, increase energy levels, and improve mental performance. Furthermore, a study proved that patients with liver diseases often have low BCAA levels.

Also people with kidney failure may also benefit as well. A study shows that improved breathing & sleep increased in quality after taking BCAAs during the dialysis. Only people deficient in protein may become deficient in BCAA, these may include vegetarians for example.

For More Information On BCAA's, Click Here!

Dosage:

5-20 grams per day.

Side Effects:

No side effects reported.

Rating:

4 out of 5

Sources

* Rating system is based on the research presented on that specific supplement. The Higher the more research evidence supports the intended function of the supplement*

1203-10. 9. Giesecke K, Magnusson I, Ahlberg M, Hagenfeldt L, Wahren J. Protein and amino acid metabolism during early starvation as reflected by excretion of urea and methylhistidines. Metabolism. 1989 Dec;38
5500-6. 18. Ruderman NB. Muscle amino acid metabolism and gluconeogenesis. Annu Rev Med. 1975;26:245-58.
Nishi Y. Anemia and zinc deficiency in the athlete. J Am Coll Nutr. 1996 Aug;15(4):323-4.
Lukaski HC. Magnesium, zinc, and chromium nutriture and physical activity. Am J Clin Nutr. 2000 Aug;72(2 Suppl):585S-93S.
2. Biewenga GP, Haenen GR, Bast A. The pharmacology of the antioxidant lipoic acid. Gen Pharmacol. 1997 Sep;29(3):315-31.
Packer L, Witt EH, Tritschler HJ. alpha-Lipoic acid as a biological antioxidant. Free Radic Biol Med. 1995 Aug;19(2):227-50.
Freyssenet D, Berthon P, Denis C, et al. Effect of a 6-week endurance training programme and branched-chain amino acid
supplementation on histomorphometric characteristics of aged human muscle. Arch Physiol Biochem 1996;104:157-62.
Schena F, Guerrini F, Tregnaghi P, et al. Branched-chain amino acid supplementation during trekking at high altitude. The effects on loss of body mass, body composition, and muscle power. Eur J Appl Physiol 1992;65:394-8.

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