Exercises to build upper body muscles include cardio, stretching, bodyweight and weight training workouts. Chest, shoulders, deltoids, back and abs are considered to be the most important parts of our upper body. In order to sculpt them with panache, we should maintain a healthy workout and dieting regime. The amount of dedication during the entire process of bodybuilding is also very important.Most people take up various methods such as surgeries and anabolic steroid consumption for gaining muscle mass. These techniques are usually harmful for our body in the long run.

Home Exercises to Build Muscle Mass Fast

* Swimming is considered to be the most effective cardio workout for toning your upper body. This exercise mainly focuses in your chest, arms, biceps and abs. it is always advisable to do swimming after high intensity workouts. it will not only enable your body to relax but also decrease your recovery time.

Click to get Best Effective Muscle Building System

* Protein supplements should be consumed two hours before your workouts. Especially whey protein can produce amino acids during your weight training, which will consequently provide you lots of endurance and strength. High fibrous foods such as fruits and vegetables should be included in your diet while red meats should be completely avoided.

* Bodyweight workouts such as push-ups, sit-ups and crunches etc. can be performed before your weight lifting session. you can also perform these workouts by using a Swiss or a medicine ball.

Click to get Best Effective Muscle Building System

* some of the most effective high intensity workouts for your upper body are bench press, lat pull-ups, barbell press, dumbbell flyes, dumbbell curls, preacher curls, etc.

* High intensity workouts require lots of endurance and strength, which can be easily attained by consuming Nitric Oxide. it can increase the blood flow, which consequently leads to muscle pumping in your body. it helps in treating injuries and joint pains and enhances our immune system. Mental focus is also strengthened by its intake. Nitric Oxide prevents various deadly diseases such as diabetes, cancer and heart attacks. Its intake benefits the overall health.

Click to get Best Effective Muscle Building System

More Muscle Building Exercises Tips:

Burn the fat, Feed the Muscle fat Burning System introduces an effective way to lose your body fats permanently without losing your muscles. it introduces an amazing way to work with your metabolism and not to go against it in order to achieve optimum results. The author, Tom Venuto, had undergone years of research and training. He had put the theoretical parts of his research to practical use making him discover the programs that really work and those that do not work at all.

No Nonsense Muscle Building by Vince DelMonte is one of the most popular fitness and weightlifting eBooks available today. it is used by people around the world and is designed so that no matter how little experience you are or what body type you have, you will be able to follow its plan and see success. you can see quick results and gain a lot of muscle with this plan, as well as improve your all around fitness.

Muscle gaining secrets is one of the most popular muscle building programs on the Internet today. it was created by a muscle building expert – Jason Ferrugia. Jason Ferrugia has been muscle building trainer for fourteen years and has helped people in 43 countries. Most of the people who were trained by Jason have reached their muscle building goal.

Strength Videos » Blog Archive » Exercise to Build Upper Body Muscles

Back Extention on the Floor

The question many people ask is, “there are so many supplements out there, what should I take?” The answer is not very simple because each supplement is designed to do different things. Everybodys body reacts differently to a supplement depending on each person’s needs and bodily chemistry. with that being said, there are 4 supplements that every person needs and you will find them in the cabinet of any bodybuilders home: Multivitamins, Protein Powder, Creatine, and EFA’s

Multi Vitamin

With all the processed foods inundating our supermarkets, it’s almost impossible to get all your nutritional requirements from food alone. even if you eat nothing but whole foods, you would have to eat a large amount of food to meet all your nutritional requirements due to the inferior soils used today.

Your body is a complex machine that conducts millions of functions simultaneously. each nutrient contributes to thousands of essential reactions that make these functions possible such as B12 for healthy red blood cell production, Iodine for thyroid regulation, and B6 for protein metabolism. being deficient in just one nutrient is detrimental to thousands of chemical reactions within your body, which in turn will make it much harder for your body to run at its full potential.

People who put their bodies under physical stress 3-4 days a week have a higher nutritional requirement than people who live a sedentary lifestyle. I’m sure you’ve noticed after a hard workout you’re very hungry. It’s your body telling you it is low on fuel and needs to be replenished.

To make sure my body is not lacking in nutrients, I like to take multivitamins with a higher potency for two reasons:

Some multivitamins use inferior ingredients and not all of that 4000% Daily Value of Riboflavin or whatever it may say will be digested by your body. On the higher potency multi vitamins, I sometimes like to split up the dosage throughout the day as there are some people in the medical field that think there are too many nutrients for your body to digest at one time.
my body’s demands for nutrients on days that I workout are not the same as the days that I rest. I don’t want to be low on any nutrient if my body needs it. I’ve even heard some people on days of extreme stress like to take two doses a day; one in the morning and one after a really hard workout. The good thing about multivitamins are many of the nutrients such as vitamin C and Vitamin B are water soluble and will be excreted out of you, depending on your body’s needs.

A good multivitamin I would suggest is Animal Pak by Universal Nutrition. it is made with ingredients that are easily digestible by the body and they contain a good balance between key nutrients for building muscle, minerals for performance and amino acids for recovery.

Protein powder

We all know in order to build muscle you need to eat plenty of calories and especially protein. The rule of thumb for protein is to consume 1 gram of protein per pound of body weight for muscle building. with any good muscle building plan, you need to spread those calories into 5-7 meals a day to keep your metabolism high and your nutrient intake steady. There are some medical professionals who think the body cannot digest more than 35 grams of protein per sitting and therefore is another good reason to spread out your protein intake. with our busy schedules, it is very hard for any of us to eat that many meals a day and the protein shake is the perfect substitute for 2-3 of those meals.

The three most important times to take a protein shake:

Morning: Drink a shake in the morning as soon as you get up because it is quickly digested. your body has not had any protein for however long you have been sleeping and if your body goes into a catabolic state it starts to eat away your hard earned muscle. I drink shake as soon as you get up and then 30 minutes later I eat a normal breakfast.

Pre-workout: I prefer to take a protein shake before I workout instead of eating a meal because your body digests whey protein powder within an hour as opposed to chicken or fish which takes your body 2 to 2.5 hours to digest. that way I don’t feel bloated at the gym and I know the protein is going straight to my muscles instead of sitting in my stomach waiting to be digested.

Post workout: this is the absolute most important time to take a protein shake. this is the beginning of the all important “recovery” phase. your muscles have been broken down from a strenuous workout and you need to get protein to them fast in order to repair and build new muscle.

It is important to take any protein powder, but I think whey protein is the highest quality protein for building muscle and as a bonus it’s also one the cheapest. Whey contains all the essential amino acids for building new muscle and is also high in bioavailability so our body can digest a high amount of it. Whey is also high in BCAA which are the amino acids, leucine, isoleucine, and valine, which help with muscle recovery and muscular breakdown. You can get a 2 lb jug of Optimum Nutrition Gold Standard for under $23 dollars.

Creatine

Has been known to build muscle since the early 1900’s but, creatine was first introduced to professional athletes during the 1992 Olympics. many English athletes admitted after the Olympics to training with creatine, which angered other athletes as they disputed that “it gave the English an unfair advantage” as they won gold medals in several track and field events as well as rowing. no penalties or disqualifications were passed out by the Olympic committee as they discovered creatine is a naturally occurring nutrient found in every skeletal muscle in the body. they also determined that creatine is abundant in foods such as red meat and fish and it would be impossible to determine if an athlete supplemented or attained it from natural food sources.

Over the last 15 years, creatine has been the most used supplement by athletes and people wanting to gain muscle. The popularity of this supplement is not a surprise as the main function of creatine is to give muscles extra energy to perform strenuous activities. Creatine is essential for short duration, high intensity exercise such as sprints or weight lifting with a max of 8 reps. When muscles are used to lift weights or to perform any kind of work, ATP is broken down to ADP and energy is released. The amount of ATP stored in the muscle will only fuel a maximum effort such as lifting a weight for 10 to 15 seconds. after that, the muscle must rely on creatine to restock its supply of ATP. Creatine promotes intense lifting by replenishing the necessary energy molecule ATP, but there are also other muscle building effects that make this supplement so popular:

Creatine buffers the development of lactic acid so you can train harder and longer.
Creatine increases muscle volumization by increasing the amount of water stored in the cells. do not confuse this with water retention as this is intracellular water storage and not intercellular water retention. this is important as intracellular water storage boosts hydration, resulting in higher rate of protein synthesis.
Studies have shown that creatine decreases mental fatigue by increasing the amount of oxygenated red blood cells into the brain.
Creatine can increase strength by 5-15% over a short period of time. It’s also not uncommon to gain 5 to 10 lbs in a month.
Creatine increases the amount of growth hormone release during exercise. your body naturally releases growth hormones as you exercise and creatine allows your body to lift heavier loads more frequently, which naturally causes your body to increase the amount of growth hormone secretion.

Like any other supplement, there is the perfect time and amount to take in order to maximize the effects of creatine. many say you should “load” creatine, which means, 5-10 grams a day for 5-7 days, but I don’t think you have to do this in order to achieve your desired results. You may achieve your results faster by “loading” your body with creatine, but if you add it to your sports drink before and after your workouts, you will gradually achieve the same results. Absorption time depends on if you take it on an empty stomach and if you take it with a simple sugar like juice or a sports drink.

Creatine only stays in your system for 1 to 1.5 hours and if it is not used it is excreted out of your body. to maximize the short saturation period, you should take 5-10 grams of creatine 45 minutes to an hour before your workouts so your workout coincides with the saturation period. You should also take 5-10 grams post workout as you want to keep your muscles inundated with creatine during the “anabolic window”.

Creatine is a must-use supplement because it provides all these muscle building benefits with very minimal adverse side effects. in the early years it was thought that creatine damages your kidneys as it is processed and excreted out of the body through the kidneys, but later research has debunked those claims. Actual side effects are minimal but, in some cases it can cause cramping and an upset stomach. if you drink plenty of water and don’t take creatine on a completely empty stomach, this should eradicate those issues.

Essential Fatty Acids

Are important for overall health as well as to gain muscle. There are 2 families of EFA’s, Omega 3 and Omega 6. EFA’s are fats that cannot be produced by the body and therefore must be obtained through our diet.

Omega 3 and Omega 6 assist with many essential bodily functions:

Heart health- Improves heart rhythm, a mild blood thinner and slows the heart rate.

Vascular health- Increases blood vessel flexibility.

Cell Regulation – Regulates many processes in the cell such as oxygen use, electron transportation and energy production.

Increase Testosterone- Required for healthy testes function.

Improve insulin action- Helps to balance blood sugar levels.

Increase fat burning- many studies have shown that test groups taking EFA’s lose more fat and retain muscle as opposed to the placebo group.

Lower cholesterol- Helps transport cholesterol in the blood stream.

Anti inflammatory- low grade inflammation (type people cannot feel) increases the risk of diseases such as heart disease, type 2 diabetes and obesity and many other conditions.

Strengthen Immune system- Promote syntheses of hormones that are responsible for a healthy immune system.

Shorten recovery time- Help reduce fatigue by helping nutrients pass through cell membranes.

Brain development and function- Needed for proper nerve transmission in the brain.

As you can see EFA’s are extremely important for overall health. EFA’s are also referred to as Fish Oil as a majority of the food sources are obtained from fish and shellfish. You can also find EFA’s in small amounts in food sources such as flaxseed, hemp oil, soya oil, walnuts, pumpkin seeds, leafy vegetables. Widespread food processing has reduced the amount of Omega 3’s that are available from these food sources so it is important to supplement with EFA’s in order to get the recommended daily amount of 1,000-3,000 mg a day.

Conclusion

None of these products contain dangerous hormones or any substances that are not already in your body. These supplements contain nutrients that help your body release muscle building chemicals naturally and safely. By supplementing these nutrients, you’ll be sure your body is working at 100% capacity even if your diet it not perfect.

These 4 supplements will not replace hard work, but combined with a good diet and a workout routine you will be sure to see great results. Like I mentioned earlier, you don’t need supplements in order to gain muscle, but they will help you achieve your goals faster.

StayFitNutrition.com wants to educate people that supplements are not just for body builders or athletes, but for anybody who want to live a healthy, happy life. At StayFitNutrition.com we have the best supplements at discount prices. Lowest Prices, best service and fastest shipping is our commitment to you.

The 4 Supplements that Build Muscle | weight lifting machine

Essential Amino Acid: Phenylalanine & Valine

Author: Dr John Anne

Phenylalanine: The phenylalanine is an essential amino acid. it is not synthesized in the body but in the micro-organism it is synthesized where one molecule of D-erythrose-4 phosphate and two molecules of phosphot-enolpyruvic acid are required. Metabolic breakdown of phenylalanine lead to formation of tyrosine, phenyl acetic acid, phenyl lactic acid, and tissue protein in separate reactions.

The phenylalanine gets first converted to tyrosine by phenylalanine hydroxylase. one of the major hereditary metabolic disorder called phenylketonuria impairs this conversion is hyperpheylalaninemia i.e. mental retardation. this is due to absence of the enzyme phenylalanine oxidase responsible for this conversion, causing defective mental development in children and a high plasma phenylalanine and its increased excretion in urine.

The symptoms like seizures, eczema, and psychosis can be avoided by prompt treatment. Administration of phenylalanine in such cases would result in prolonged elevation of this amino acid in the blood, indicating diminished tolerance to phenylalanine.

It is effective in weight control due to increased thyroid secretion and reduced appetite. it keeps kidneys and bladder efficient. its deficiency results in reduce in eyes, and behavioral changes.

It is available in plenty in Italian millet, varagu, horse gram, red gram, bengal gram, fenugreek, spinach, colocasia, potato, radish, yam, bitter gourd, brinjal, jack, almond, gingelly seed, ground nut, piyal seeds, banana, egg, milk, curd, cheese, and persimmon. The RDA for children is 22 mg, and for adults is 14 mg per kg. of body weight including that for tyrosine.

Valine: it is an aminoisovaleric acid. it is essential and not synthesized in the body. it is synthesized in the micro-organism from the pyruvic acid. Pyruvic acid is decarboxylated with the formation of acetaldehyde which condenses with another molecule of pyruvic acid to form acetolactic acid. Thiamine pyrophosphate is required for such process of condensation.

An inherited defect of the decarboxylase step results in accumulation of the amino acid in blood, urine, and CSF, though the incidence is only 1:2500000. in the classic type, affected infants appear normal at birth but develop frequent vomiting and failure to thrive. Acute ketoacidotic episodes, often triggered by recurring infections, result from increased production of organic keto acids.

Severe neurological dysfunction leads to seizures, coma, respiratory failure, and death in many patients. Survivors are usually mentally retarded. Milder variants of the disease, identified by enzyme analysis of leukocytes or fibroblasts are known. The catabolism of valine leads to succinyl-CoA and CO2. it is needed for the proper performance of the nervous and digestive system.

Sources of Phenylalanine: it is found in plenty in ragi, paraboiled rice, varagu, horse gram, rajmah, agathi, safflower leaves, radish, colocasia, bitter gourd, jack, piyal seeds, pistachio, peaches, avocado, egg, and cheese. The RDA for children is 25 mg, and for adults is 10 mg per kg. of body weight.

Read complete and updated information on amino acid, essential amino acid, amino acid supplement, 20 amino acid, amino acid structure, amino acid chain, amino acid protein, and amino acid food.

Article Source: http://www.articlesbase.com/nutrition-articles/essential-amino-acid-phenylalanine-valine-72939.html

About the Author

More on Phenylalanine Benefits, Dosage, Deficiency, Sources. More on Valine Benefits, Dosage, Deficiency, Sources. Read http://www.healthvitaminsguide.com – Information on Vitamins, Minerals, Amino Acids

Tagged with: 20 Amino Acid • amino acid • amino acid supplement • essential amino acid • Phenylalanine • Phenylalanine side Effects • structures of amino acids • Valine

Filed under: Updates

Like this post? Subscribe to my RSS feed and get loads more!

Possibly related posts

Structures of Amino Acids | best Weight Lifting Supplements …

Protein is the essential building block of muscle tissue. Proteins are directly responsible for repairing muscle damage. and in essence, that is what you are doing to a muscle when you lift weights, you tear the muscle then as it is repaired, it grows larger. Foods such as milk, eggs, and lean red meat are great suppliers of protein.

Another important part of this balanced breakfast is complex carbohydrates. these will help you to maintain a good level of stamina. these will also keep your blood sugar levels stable during exercise routines. there are many foods that provide complex carbs, and though they cannot all be listed here, some of them are brown rice, fruit, and sweet potatoes.

Interestingly enough, you need fats as well. Though many people have probably told you to stay away from fats, they are actually extremely important. The required fats are monounsaturated, and they help to boost the immune system.

Make sure that you are getting all of the nutrition that you can from the food that you eat. Try eating six small means per day rather than the three big ones. you will find that your stamina remains at decent levels when you do this.

When you are bodybuilding, it can be difficult to get all the nutrients you need strictly from your diet. This is where supplements are beneficial. here is a sample of a few supplements good for bodybuilding.

Omega three fatty acids do a great job of reducing your resistance to insulin, which definitely helps with the whole staying alive thing. They also help with growth and development.

Creatine. Has been shown to dramatically increase mass in body builders.

Protein is also very good, considering that it is sometimes hard to get enough of it. you will need to take this as a supplement because proteins contribute to muscle repair in your sleep.

If you know you are underweight, then it would probably be a good idea to take some weight gainers. these will help you to put on more weight and will also raise your level of endurance.

Those are an awful lot of things to remember, but you need to keep them in mind if you want to develop your body the best that you possibly can. Do everything possible to make sure that your body gets what it needs including supplements, diet, and constant exercise. Make sure to eat a healthy diet that is filled with calories and take the right supplements to get the most out of your bodybuilding experience.

Similar Posts:

• How to Gain Weight and Muscle with less Risk and Effort
• How to Gain Muscle – Bodybuilding and Protein
• Six Pack Diet — Which Foods Should you Eat?
• Weightlifting Routines & Tips, Protein is the best Way to Gain Muscle
• Carbohydrates & Fat Loss: Clearing Up The Confusion – Part 2

Weight Lifting Supplements Tips, How To Increase Your Muscle Gain …

Fibromyalgia — Amino Acids, Msm and Enzymes

Author: Kathy Love

It has been discovered that people with fibromyalgia almost always have a protein deficiency which in turn causes an enzyme deficiency as the body uses the amino acids from proteins to manufacture enzymes. Enzymes in turn are used for almost all functions in the body. Studies have also shown that people with fibromyalgia have a sulfur deficiency.

Also prevalent as one of the symptoms of fibromyalgia is hypoglycemia or the inability of the body to metabolize carbohydrates. this symptom is also connected to protein deficiency or the body’s inability to break down protein into amino acids. the pancreas needs these amino acids to produce enzymes so your body can digest the foods you eat. Kind of a “catch 22″ sort of situation. When there is an enzyme deficiency foods are not digested properly and your body becomes nutrient deficient.

Proteins when digested properly break down into amino acids. These amino acids are involved in creating enzymes, the growth, repair and maintenance of body tissues, balancing blood sugar, digesting food, the proper functioning of the immune system and the production of hormones

So, when you are protein deficient it causes a huge problem for your body. Fibromyalgia is one of the ways this deficiency manifests itself.

Things that start to happen in people with fibromyalgia is the pancreas begins to malfunction. this causes blood sugar imbalances such as hypoglycemia and the inability to digest food properly as the pancreas is unable to produce enough enzymes. this makes you protein deficient as well as vitamin, mineral and fatty acid deficient. it doesn’t matter how much protein you eat or how many supplements you take if your body can’t digest them. These deficiencies can then lead to a weakened immune system leading to unchecked bacterial growth, yeast overgrowth and the inability to remove toxic metals from your body. at this point there is nothing your body can do as it no longer has the ability to deal with these problems.

When your body can no longer break down protein efficiently into amino acids then you need to supplement them. the best form of amino acids to take are free form or free form and peptide bonded. These are already broken down so that your body can use them immediately without digesting them first. These will help your pancreas begin to produce the enzymes your body needs. most people feel some improvement almost immediately.

MSM (Methyl Sulfonyl Methane) is a naturally-occurring sulfur compound found in our bodies. it is in most fresh fruits and vegetables but is easily destroyed by cooking and processing. it helps reduce pain and is effective as an anti-inflammatory. Lot’s of people with fibromyalgia pain have reported improvement by taking MSM. it works synergistically with free form amino acids and is most beneficial when they are taken together.

It is also helpful to supplement with enzymes to help digest food. another way to take enzymes is systemically. what this means is that you take the enzymes between meals on an empty stomach so they are not used to help digest your food but are taken up into the blood stream and used throughout your body. an enzyme that is particularly helpful in helping control fibromyalgia pain is serrapeptase. find out more about this by googling “systemic enzymes.”

I also have fibromyalgia and can tell you that free form amino acids along with MSM have helped me more than anything else I have ever tried before. I am almost always pain free now after being on amino acids for about three months.

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/fibromyalgia-amino-acids-msm-and-enzymes-149096.html

About the Author

Kathy love is the creator and webmaster for natural-cure-remedy.com where she has compiled information about natural cures and remedies for various health problems and ailments. for more information about fibromyalgia, go to her Fibromyalgia page.

Tagged with: Amino Acids • enzymes • Fibromyalgia • free form amino acids • msm • Natural • Remedy

Filed under: Updates

Like this post? Subscribe to my RSS feed and get loads more!

Possibly related posts

Free Form Amino Acids | best Weight Lifting Supplements …

Overcome Infertility 186–How to Treat Infertility with other Supplements–L-carnitine

Author: Kyle J. Norton

As we mentioned in previous articles, infertility is defined as inability of a couple to conceive after 12 months of unprotected sexual intercourse. It effects over 5 millions couple alone in the U. S. and many times more in the world. Because of unawareness of treatments, only 10% seeks help from professional specialist.we have spent most of the time in this series discussing the conventional and Chinese medicine in treating fertility. in this article, we will discuss how L- carnitine helps to treat infertility.

I. Definition
L-Carnitine is also known as vitamin BT, it is vital for our body in energy production and for fat metabolism. since our body can only produce a small amount of L-carnitine, we may require to increase the levels of L-carnitine by taking some L-carnitine rick food to prevent any effects if deficiency is found.

II. how L- carnitine helps to treat infertility.
1. Antioxidant
L-carnitine is an antioxidant, besides helping to improve immune function in guarding our body against any infection and inflammation, it also helps to decrease the cells oxidation, resulting in lessening the risk of irregular cell growth in the reproductive region that impairs fertility.

2. Sperm enhancer
It is said that L carnitine plays a vital role in sperm energy metabolism, because its conversion to acetyl-L-carnitine in the mature sperm helps the continuation of energy production within the sperm, thereby increasing the mature sperm quality and count.

3. Blood sugar
It also helps to increase the speed of glucose disposal, thereby decreasing the blood sugar building up in the blood stream, causing blood thickening and decreasing the blood flow to the reproductive organs that cause low sperm count effecting fertility.

4. Weight loss
since it reduces the pancreas function in secreting insulin by increasing glucose disposal, it helps to reduce the fluctuation of levels of insulin in the blood stream, leading to reducing the risk of sugar craving, thus helping to lose weight.

5. Nervous system
It also plays an essential roles in preventing the brain cell being oxidated by stopping the ovidative scavengers to travel through the blood-brain barrier, where it helps form the brain chemical acetylcholine and keeps mitochondria to to perform its work efficiently by clearing them of toxic fatty-acid metabolites, thereby reducing the risk of oxidative cells in transmuting abnormal information between themselves and glands, leading to hormone imbalance that disrupts the normal process of fertility.

III. Risks and side effects
1. Over dose may cause over active brain cells, leading to insomnia and restlessness.
2. Over dose also causes vomiting, nausea, headache, diarrhea and stuffy nose.

For the best pregnancy self help program review, please visit
http://bestfertility.blogspot.com/
For series of Infertility Articles, please visit
http://fertility-infertility.blogspot.com/
or my home page at
http://medicaladvisorjournals.blogspot.com

Article Source: http://www.articlesbase.com/health-articles/overcome-infertility-186how-to-treat-infertility-with-other-supplementslcarnitine-1255664.html

About the Author

All rights reserved. any reproducing of this article must have the author name and all the links intact. “Let You be with Your Health, let Your Health be with You” Kyle J. Norton I have been studying natural remedies for disease prevention for over 20 years and working as a financial consultant since 1990. Master degree in Mathematics, teaching and tutoring math at colleges and universities before joining insurance industries. part time Health, Insurance and Entertainment Article Writer.

Tagged with: acetyl l carnitine • acetyl l carnitine dosage • causes of infertility • how to conceive • how to get pregnant • infertility • types of infertility

Filed under: Updates

Like this post? Subscribe to my RSS feed and get loads more!

Possibly related posts

Acetyl L Carnitine Dosage | best Weight Lifting Supplements …

The advertisements are tempting, Brian Clarke admits.

Some supplements lure high school athletes in, the manufacturer claiming their product allegedly will produce huge, ripped muscles in three or four usages.

Clarke bought in. he wasn’t getting to the basket strong enough his junior season at John S. Burke Catholic. Clarke was looking to tone up and he turned to Muscle Milk, a protein shake.

Clarke’s experiment didn’t last long once he studied the product.

“I only took it for two weeks sporadically,” said Clarke, who graduated from Burke Catholic earlier this month. “Muscle Milk has a pretty large fat intake. it just wasn’t doing it for me.”

Clarke’s parents advised him to stay away from any other supplements. And Clarke is glad he did after he read a recent Consumer Reports study on protein shakes, like Muscle Milk.

Tests found at least one sample containing arsenic, lead and mercury.

“That stuff kills people,” Clarke said. “It’s pretty scary to see heavy metals in it.”

Clarke is now a milkshake fanatic. every shake has four tablespoons of peanut butter.

“I put peanut butter in everything,” Clarke said. “There’s nine grams of protein in every tablespoon.”

And Clarke starts off his day with a three-egg omelet with broccoli and red pepper and a Carnation instant breakfast.

“It’s just about eating right,” Clarke said.

Tyler Lawlor

Tyler Lawlor, Cornwall’s starting quarterback, researched supplements online before he hit the weights preparing for his senior season.

N.O.-Xplode, a pre-workout energy booster, was the buzz.

“Everybody was talking about it,” Lawlor said. “I know people who take it before football games and it spikes your blood and oxidant levels.”

Lawlor, who weighs 165 pounds, gave it a try and noticed a difference immediately. he was able to hold his own with offensive lineman Max Bauer and Frank DeNome in the weight room.

“It definitely has an effect,” said Lawlor, who is also a standout wrestler. “I feel like right before a football game when I’m so excited to run out onto the field.”

Lawlor also credits up your Mass, a protein shake that he started taking two months ago, for his increased strength.

“I’m lifting more than I use to,” Lawlor said. “I use to fall behind them. Now, I’m able to stay close with them.”

Eddie Donohue

Middletown’s Eddie Donohue wanted to jump up a few weight classes for his senior season.

Donohue struggled to keep weight on and wrestled at 112 pounds his junior year.

He started eating at Chinese buffets. before Donohue knew it, he was 140 pounds. Donohue worked off some of the gained weight and turned the rest into muscle by using Monster Milk, a protein shake he drank after working out. And when Donohue, who wrestled at 125 pounds this year, needed a boost after a tough practice, he made a shake.

“They made me feel like I was a lot stronger,” Donohue said. “That stuff is natural.”

Unlike creatine, Donohue says. Donohue took a sip of creatine during the season and almost spit it out. “It tasted nasty,” Donohue said. “It’s all water-strapped. Once you get off of it, your muscle is still mushy and you don’t know the side effects of it. That is dangerous stuff.”

<a href="http://www.recordonline.com/apps/pbcs.dll/article?AID=/20100630/SPORTS/100639999/-1/SPORTStag:news.google.com,2005:cluster=http://www.recordonline.com/apps/pbcs.dll/article?AID=/20100630/SPORTS/100639999/-1/SPORTSWed, 30 Jun 2010 06:13:00 GMT 00:00″>Supplements: the athletes speak

crawltesttext

Splendid Health Combat – ANXIOTY – Abdominal Discomfort – natural …

Cazanne Fitterer has always been active and enjoyed exercise. when she went to a health expo seven years ago at age 36, she definitely didn`t expect a screening to tell her she had osteoporosis. Fitterer went to her doctor who confirmed the diagnosis and recommended medication, but Fitterer didn`t feel comfortable medicating so young, so she talked to the Women`s Health Center.

“I went in and talked to Melanie and she kind of encouraged me to keep doing the exercising I was doing and make sure I continued to do a lot of weight lifting, and she always said to pound the pavement and to build bones that way and that just encouraged me right there to take that route,” said Fitterer.

Melanie Carvell, director of the Women`s Health Center, said: “Impact types of exercise like running and walking are very helpful because they stress the bone but it`s a good kind of stress. The bone responds by then becoming thicker and stronger and more dense and less prone to fracture.”

Combined with calcium supplements, Fitterer`s increased weight training and improved diet actually strengthened her bones and ultimately turned her osteoporosis around.

“I get scanned every year, and every year I saw a little bit of improvement and my most recent one a few weeks ago said that my bones were normal in all areas,” said Fitterer.

Some doctors originally advised Fitterer to stop running, but thanks to her lifestyle changes, she is now enjoying good health and training for a marathon.

Carvell says the first step is working with your physician and getting clearance to start exercise, especially if there`s a disease process going along with it. She recommended getting a routine established, and then pacing yourself for the best results.

Woman Heals Osteoporosis through Exercise