BUILT WITH SCIENCE supplement guide built with science supplement guide 02 Executive Summary Supplements are a massive industry in the US and around the world. If you do the right research, you can your health and performance. BENEFICIAL FOR: RECOMMENDED FOR SUPPLEMENTATION* Whey / Vegan Protein Hypertrophy Yes Casein Hypertrophy Yes Hypertrophy Yes Fat Loss / Hypertrophy In some cases It Depends General Health In some cases It Depends Hypertrophy No It Depends General Health In some cases It Depends General Health In some cases It Depends General Health In some cases It Depends General Health In some cases General Health In some cases General Health In some cases SUPPLEMENT EFFECTIVE? Pre-Workouts Vitamin D Magnesium Vitamin C It Depends Testosterone Boosters No HMB No Glutamine No Fibre It Depends General Health In some cases built with science supplement guide 03 protein supplements WHEY levels, which whey protein powder generally contains. However, what research also suggests is that while with the highest percentage of protein are superior due to its higher protein per serving and generally more • lactose intolerant. • • CASEIN built with science supplement guide 04 VEGAN PROTEIN POWDERS CAN YOU HAVE MORE THAN 1 SCOOP PER DAY? and minerals. Supplements Meal Timing WHOLE FOOD OPTIONS Calories DOES THE “ANABOLIC WINDOW” EXIST? PROTEIN POWDER built with science supplement guide 05 creatine HOW IT WORKS SOURCES much of these food products you eat in a given day could explain why you might not respond as well to HOW TO TAKE IT loading period. Loading Phase 5 gr 5 gr 3-5 gr 5 gr 5 gr built with science supplement guide phase. Non-loading Phase 3-5 gr TIMING discomfort. 06 built with science supplement guide 07 pre-workout CITRULLINE H–Cit–O H–Arg–O N–O Citrulline arginine nitric oxide The conversion of citrulline to nitric oxide involves a series of steps with arginine as the intermediate step in this process. the conversion to nitric oxide is not very high compared to when we ingest citrulline or nitrates. The built with science supplement guide 08 CAFFEINE HOW IT WORKS HOW TO TAKE IT average person RECOMMENDED DOSE: espresso shot cup of coffee energy drink pre-workout supplement CONTAINS: CONTAINS: CONTAINS: CONTAINS: built with science supplement guide HOW IT WORKS HOW TO TAKE IT BRANCHED-CHAIN AMINO ACIDS (BCAAs) & LEUCINE 09 built with science supplement guide OMEGA-3 FATTY ACIDS more. forms. VITAMINS 10 built with science supplement guide 11 VITAMIN D sources of vitamin d EGGS SALMON easily excrete excess amounts of this vitamin. ZINC FORTIFIED MILK THE SUN! built with science supplement guide 12 MAGNESIUM glycinate. CALCIUM Bone mass Peak bone mass bone loss Men recommended daily amounts only decrease slightly Menopausal bone loss mineral density starts to decline, especially in the Women built with science supplement guide 13 VITAMIN C to dissolve in water. This means that with consuming high doses of this vitamin found in most supplements, MULTIVITAMIN Testosterone Boosters built with science supplement guide HMB your success in training. Glutamine Fibre supplementation 14 built with science supplement guide REFERENCES 15 built with science supplement guide 16
