AR's BEST Writer Contest

[Johny-too-small]

Seen any posts that you want to be recognized for how well its written? Some members here should be paid to write here.

Post the best of what you see here to find out who's the best writer at AR is. Old posts welcome.....ahem...Merc....

[Merc..]

Seen any posts that you want to be recognized for how well its written? Some members here should be paid to write here.

Post the best of what you see here to find out who's the best writer at AR is. Old posts welcome.....ahem...Merc....

Thanks JTS.. We really do have some great writers here ... I think this is a postive thread .. Sure we need a thread to point out the dumb dumbs , but it is also good ( I think to ) have a positive thread to point out helpful people ...

There are many good ones here .. This should be a very interesting thread ....


Merc.

[MuscleScience]

Magic writes very well.

Doc Sust has lots of knowledge and I enjoy reading his posts

Oh and Merc does a pretty good job as well.

[Johny-too-small]

Magic writes very well.

Doc Sust has lots of knowledge and I enjoy reading his posts

Oh and Merc does a pretty good job as well.

Agreed! Here is a little Magic:

The time between dinner/last meal and arising creates a pseudo-fasting state within the body. This permits far greater stored fat access due to bloodstream glucose and liver glycogen store depletions. Anything you eat prior to working out, even though digestion takes hours, is still subject to quick bloodstream entry via other routes most notably sublingual.

For example, when awake we don’t routinely go for 8-11 hrs w/o eating. So even when you're very hungry after say 4hrs, and somewhat irritable due to lowered blood glucose levels, the aforementioned mechanism provide near instantaneous remedy. As soon as you begin eating you almost immediately feel better because of these alternate nutrient processing routes. Now this same energy is provided at an even more efficient level after longer deprived overnight sleep, truly making breakfast the most important meal of the day. So in order to take advantage of your body’s depleted state, you don’t want to consume anything other than nutrient free water. This however, excludes calorie free synthetic energy, such Ephedra and its related products which certainly augment AM workouts.

[StoneGRMI]

StoneGRMI writes pretty good, I'll vote for him.

[MuscleScience]

Agreed! Here is a little Magic:

LOL, thats the one me and Magic went back and forth on. I still respectfully disagree with some of what he said but it was a fun debate.

[Johny-too-small]

This one has been read a few times:

ESTROGEN
Will it effect my gains ?
BY Merc.



When you talk about testosterone you also usually hear words like , estrogen and aromatase ..

Most people that use AAS understand that testosterone converts to estrogen ( via the aromatase enzyme) this causes problems like bloating , gyno as well as other sides .. People have been posting alot about using AI's and asking about how estrogen relates to gains.

Well estrogen is important in building muscle. Estrogen has been connected to increasing GH and IGF-1 . Testosterone's effects are dependent on aromatization to esterogen ..


If you look at what they give cattle to put on mass its estradiol. If they use only One compound to put mass on they use estradiol ( Anthony Roberts did a radio interview on this recently) .. Estrogen's role is an important one .. You hear of alot of people that use AI's reporting that thier gains are greatly reduced . The AI's reduce thier estrogen levels too much which effects Growth factors( GH , IGF) and reduces thier gains.

I have a buddy that had done 2 cycles. The first using test E at 500 mg every week with Adex at 0.5 EOD.. For his second cycle he used 600 mg of Cyp every week with 40 mg of Dbol everyday for a kick start and Adex at 0.5 EOD.. He ate right and trained right on both of his cycles .. He was not gaining on his cycles like he should have been ( and yes his gear was legit ).. I had told him about estrogen's role in building muscle.. He listened but didn't really understand everything about it .. I explained it again and he started to catch on to what I was explaining.. This was at the end of his second cycle.. He made an appointment with his Doc and asked him if he could order some blood work .. The doctor ordered a total testosterone and total estrogen blood test.. His estrogen was extremely low.. He then finished his cycle and did a proper pct and took time off to recover ..

Than he did another cycle using Dbol, Test E 600 mg per week, no AI . This time around he totally transformed his body . People that didn't see him in a few months didn't even recognize him. He went to the doctor again and asked for blood work while he was on cycle ( wk 7 I think) .. This time his estrogen was high ( something like 300 ng/ml, 120 ng/ml or less is in range).. His strength was through the roof and he said that there was a great sense of well being and that his energy level was way up. There were no real sides that where experienced. I saw him alot while he was on cycle and he never really looked bloated.

If you do a search on here you will see that alot of people are reporting that AI's are effecting thier gains .. I think AI's are a important compound to consider using, but keep in mind that estrogen's role is a important one .

Gyno also needs estrogen to form ( as well as progesterone, GH and IGF). So you also need to take into consideration that too much estrogen can cause problems....

Well there has been a lot of people asking if taking an AI will effect gains so I wanted to write this to give a little bit of input on estrogen's effects of building muscle..

[Johny-too-small]

LOL, thats the one me and Magic went back and forth on. I still respectfully disagree with some of what he said but it was a fun debate.

Youre not so bad yourself..

I have noticed a lot of questions regarding when to change up workout routines. I will try to briefly explain the concept of peroidization.

Peroidization simple explained is the concept of changing one's exercise routine in-order to prevent the body from adapting to exercise thus causing a plateau in gains. Most peroidization programs are based on 4 periods a year changing once every three months. Why three months you may ask, well according to most of the current and landmark literature. It takes the body about 12 weeks to adapt fully to any new exercise routine. This means that after the 12 weeks the body has adapted (become use to) the current stimulus that its been exposed to. This adaptation causes the body to no longer grow or improve. This goes for resistance training along with both anaerobic and aerobic exercise. What this all means is that if your on a new exercise program after 3 months it will no longer produce the same response in the body as it did when you first started it.

How do I get my body to respond after it adapts?

This is simple you just change your exercise routine to something that the body hasnt seen before. For example I work with lots of endurance athletes, one period maybe an off-season building program. Which would consist of a runner running 90 miles a week with 4 days of weights. The next period which would be contest prep would consist of 120 miles a week with 2 days of weights for maintenance only. Then we would of course have a rebuild and rest period followed by a gradual build up period.

Now of course the three month rule isnt really a rule its more of a guideline. Some programs for individuals will run only 8 weeks some will run longer. Everybody's body is different thats why its important to listen to your body and know when a change is needed. I have wrote programs for athletes that run as long as 15 weeks which is the extreme end in my opinion. If you want to learn more about peroidization and its applications the two best places to look are the websites for ACSM and NSCA.

Thanks and hope this helps

MS

[naturalsux]

Youre not so bad yourself..

i was thinking the same thing bout Muscle science.

[MuscleScience]

Youre not so bad yourself..

Thanks I enjoy sharing my knowledge, makes me feel that all the student loan money I took out for my education is actually being used.

[magic32]

Good thread J!

Magic writes very well.

Doc Sust has lots of knowledge and I enjoy reading his posts

Oh and Merc does a pretty good job as well.

Yeah he would have picked one of the most controversial, right up there next to my philosophy on latter stage Sust dosing.

-----------------

Whoever wrote this gets my vote:

THREAD TITLE: No Clen On Cycle…says Who?
________________________________________
LET THEM EAT CLEN!

A question was recently pm’ed to me by an intelligent member who found himself unable to abide by a Steroid .com profile due to the prevalence of contemporary information, meaning either the info is incorrect or the profile requires updating. Essentially, his question was “How can I run T3 and Clen together (the dynamic duo referenced within the profile) if T3 is appropriately used on cycle, and Clen off cycle?”

As many of you know this “Clen is a hindrance to cycle gains” ideology has recently permeated this and other site forums. Sadly, propaganda can so encompass a society that, whether true or not, it becomes real by virtue of the level of communal acceptance (i.e. the world is flat; the universe is finite).

As I have yet to see a single shred of research-based evidence to support this philosophy, my stance on the position is that of the former well-substantiated belief that Clen is NOT a cycle detriment, but rather the diametric opposite…A MULTI-FACETED CYCLE BENEFIT. I mentioned this to Hooker yesterday during a business call and he whole-heartedly agreed that not only does Clen raise IGF levels, and possess anti-catabolic properties, but to a slight degree promotes anabolism (especially in a weight trained body). Oddly, it is for these very reasons that even the Clen during cycle abolitionists are in favor of its PCT application, which makes perfect sense but why not during cycle as well? I’m not saying the theory is ridiculous, because we certainly find precedent for it in the use of SERMS and AI’s while on cycle, however their negative on cycle attributes only occur because of conflicting mechanisms that aren’t germane to Clen. Even if said mechanics (chemical reactions) were at play with Clen, they'd have to quite potent to successfully counter ALL of its muscle promoting benefits (re-establishing baseline), then continue on into negative territory.

If anyone holds the opposite opinion let's dialogue, please rebut this argument ALONG WITH factual research-based evidence, clinical or otherwise. As Anthony put it “I’m open the idea, but there doesn’t seem to be any proof for it.” Conversely I’d like to cite a few of the more prominent studies (located below) in support of my claim.

And for the history buffs among you, I trust the satirical nature of the title was not wasted. This flippant phrase about consuming pastry is commonly attributed to Marie Antoinette in the days leading up to the French Revolution. Supposedly, she spoke the words "Let them eat cake" upon hearing how the peasantry had no bread to eat. But biographers and historians have found NO evidence that Marie uttered such words or anything similar, much like Clen hindering one’s cycle!

1. Clenbuterol induces muscle-specific attenuation of atrophy through effects on the ubiquitin-proteasome pathway
Tossaporn Yimlamai,1 Stephen L. Dodd,1 Stephen E. Borst,1,2 and Sooyeon Park1
http://jap.physiology.org/cgi/content/abstract/99/1/71

2. Role of IGF-I and IGFBPs in the changes of mass and phenotype induced in rat soleus muscle by clenbuterol
Bonaventure L. Awede1, Jean-Paul Thissen2, and Jean Lebacq1
http://ajpendo.physiology.org/cgi/co...ract/282/1/E31

3. Molecular impact of clenbuterol and isometric strength training on rat EDL muscles
Mounier, Rémi1; Cavalié, Hélian; Lac, Gérard; Clottes, Eric
http://www.ingentaconnect.com/search...ze=20&index=12

SOURCE: No Clen On Cycle…says Who?

--------------------------------------------------
A personal favorite:

This is a very good question.

Because this can be somewhat technical, and hinges on a couple of variables, it is an often misunderstood area so the two terms (half-life & active-life) are generally and erroneously used as synonyms.

The half-life defines the time required for elimination of half the amount of substance absorbed, i.e. for plasma levels to drop by 50%. However, the action of a drug ceases when it disappears from its action site, as in your experience with Clen's side effects. This can occur by two mechanisms:

• By redistribution, the mechanism by which the drug is initially distributed to the action site, but is also subsequently distributed to peripheral storage areas, mainly fat tissue, skeletal muscle and liver.
  
• By drug elimination, including both excretion and metabolic inactivation of the active ingredient.

Here's where it gets a semi-complicated, "Clearance" quantifies the capacity of the body to eliminate the drug, and can be defined as the volume of blood or plasma that is cleared of a substance through elimination processes.

Thus, the half-life can be regarded as the result of two primary processes:

• The distribution capacity of the drug, expressed by its distribution volume.
  
• The elimination capacity of the body, expressed by clearance, so that the elimination half-life increases with increasing distribution volumes and decreases with a decreasing clearance.

Hence the old adages, "Because you can't feel it doesn't mean it's not working/there", and the doctors often quoted antibiotic creed, "Continue to take this even when your symptoms have dissipated."

SOURCE: active life is active life?

------------------------------------------------------

This guy is quite good as well:

Fat Burning
________________________________________
Okay 60mgs plus of Var in a Test base, with a Nor (preferably Tren ) and another variable like Mast, Winnie, Tbol, GH your call!

But with fat loss, synergy is everything, so you need to align as many elements as possible. Here are some tips:
I'm a fan of empty stomach AM cardio, but don't become stagnant w/the same AM cardio exercise, vary the training and intensity, with the bulk coming from weight-bearing exercises (not bikes). Be sure to inject some HIIT in the form of short bursts and/or jump rope.
Good article: http://ezinearticles.com/?The-Best-C...rt-2&id=304737

AM cardio results are augmented by a follow up session during the day...take advantage of it, like 20-30mins pre or post-lift. Also, a recent Japanese study proved a long held practice of mine, that 30mins of cardio with a 20min rest (usually spent on midsection) followed by another 30mins enhances metabolic results far more than a mere 60min session.
Write up: http://www.webmd.com/fitness-exercis...-burn-more-fat
Actual study: http://jap.physiology.org/cgi/conten...act/102/6/2158

Be sure to incorporate items from this list: http://www.goodhousekeeping.com/heal...elp-lose-jan07

Components you probably haven't considered: http://insidefatburning.blogspot.com...1_archive.html

SOURCE: Fat Burning
--------------------------------

Who is this guy???
GRATITUTIOUS PLUGS!

[Merc..]

Good thread J!



Yeah he would have picked one of the most controversial, right up there next to my philosophy on latter stage Sust dosing.

-----------------

Whoever wrote this gets my vote:

THREAD TITLE: No Clen On Cycle…says Who?
________________________________________
LET THEM EAT CLEN!

A question was recently pm’ed to me by an intelligent member who found himself unable to abide by a Steroid .com profile due to the prevalence of contemporary information, meaning either the info is incorrect or the profile requires updating. Essentially, his question was “How can I run T3 and Clen together (the dynamic duo referenced within the profile) if T3 is appropriately used on cycle, and Clen off cycle?”

As many of you know this “Clen is a hindrance to cycle gains” ideology has recently permeated this and other site forums. Sadly, propaganda can so encompass a society that, whether true or not, it becomes real by virtue of the level of communal acceptance (i.e. the world is flat; the universe is finite).

As I have yet to see a single shred of research-based evidence to support this philosophy, my stance on the position is that of the former well-substantiated belief that Clen is NOT a cycle detriment, but rather the diametric opposite…A MULTI-FACETED CYCLE BENEFIT. I mentioned this to Hooker yesterday during a business call and he whole-heartedly agreed that not only does Clen raise IGF levels, and possess anti-catabolic properties, but to a slight degree promotes anabolism (especially in a weight trained body). Oddly, it is for these very reasons that even the Clen during cycle abolitionists are in favor of its PCT application, which makes perfect sense but why not during cycle as well? I’m not saying the theory is ridiculous, because we certainly find precedent for it in the use of SERMS and AI’s while on cycle, however their negative on cycle attributes only occur because of conflicting mechanisms that aren’t germane to Clen. Even if said mechanics (chemical reactions) were at play with Clen, they'd have to quite potent to successfully counter ALL of its muscle promoting benefits (re-establishing baseline), then continue on into negative territory.

If anyone holds the opposite opinion let's dialogue, please rebut this argument ALONG WITH factual research-based evidence, clinical or otherwise. As Anthony put it “I’m open the idea, but there doesn’t seem to be any proof for it.” Conversely I’d like to cite a few of the more prominent studies (located below) in support of my claim.

And for the history buffs among you, I trust the satirical nature of the title was not wasted. This flippant phrase about consuming pastry is commonly attributed to Marie Antoinette in the days leading up to the French Revolution. Supposedly, she spoke the words "Let them eat cake" upon hearing how the peasantry had no bread to eat. But biographers and historians have found NO evidence that Marie uttered such words or anything similar, much like Clen hindering one’s cycle!

1. Clenbuterol induces muscle-specific attenuation of atrophy through effects on the ubiquitin-proteasome pathway
Tossaporn Yimlamai,1 Stephen L. Dodd,1 Stephen E. Borst,1,2 and Sooyeon Park1
http://jap.physiology.org/cgi/content/abstract/99/1/71

2. Role of IGF-I and IGFBPs in the changes of mass and phenotype induced in rat soleus muscle by clenbuterol
Bonaventure L. Awede1, Jean-Paul Thissen2, and Jean Lebacq1
http://ajpendo.physiology.org/cgi/co...ract/282/1/E31

3. Molecular impact of clenbuterol and isometric strength training on rat EDL muscles
Mounier, Rémi1; Cavalié, Hélian; Lac, Gérard; Clottes, Eric
http://www.ingentaconnect.com/search...ze=20&index=12

SOURCE: No Clen On Cycle…says Who?

--------------------------------------------------
A personal favorite:

This is a very good question.

Because this can be somewhat technical, and hinges on a couple of variables, it is an often misunderstood area so the two terms (half-life & active-life) are generally and erroneously used as synonyms.

The half-life defines the time required for elimination of half the amount of substance absorbed, i.e. for plasma levels to drop by 50%. However, the action of a drug ceases when it disappears from its action site, as in your experience with Clen's side effects. This can occur by two mechanisms:

• By redistribution, the mechanism by which the drug is initially distributed to the action site, but is also subsequently distributed to peripheral storage areas, mainly fat tissue, skeletal muscle and liver.
  
• By drug elimination, including both excretion and metabolic inactivation of the active ingredient.

Here's where it gets a semi-complicated, "Clearance" quantifies the capacity of the body to eliminate the drug, and can be defined as the volume of blood or plasma that is cleared of a substance through elimination processes.

Thus, the half-life can be regarded as the result of two primary processes:

• The distribution capacity of the drug, expressed by its distribution volume.
  
• The elimination capacity of the body, expressed by clearance, so that the elimination half-life increases with increasing distribution volumes and decreases with a decreasing clearance.

Hence the old adages, "Because you can't feel it doesn't mean it's not working/there", and the doctors often quoted antibiotic creed, "Continue to take this even when your symptoms have dissipated."

SOURCE: active life is active life?

------------------------------------------------------

This guy is quite good as well:

Fat Burning
________________________________________
Okay 60mgs plus of Var in a Test base, with a Nor (preferably Tren ) and another variable like Mast, Winnie, Tbol, GH your call!

But with fat loss, synergy is everything, so you need to align as many elements as possible. Here are some tips:
I'm a fan of empty stomach AM cardio, but don't become stagnant w/the same AM cardio exercise, vary the training and intensity, with the bulk coming from weight-bearing exercises (not bikes). Be sure to inject some HIIT in the form of short bursts and/or jump rope.
Good article: http://ezinearticles.com/?The-Best-C...rt-2&id=304737

AM cardio results are augmented by a follow up session during the day...take advantage of it, like 20-30mins pre or post-lift. Also, a recent Japanese study proved a long held practice of mine, that 30mins of cardio with a 20min rest (usually spent on midsection) followed by another 30mins enhances metabolic results far more than a mere 60min session.
Write up: http://www.webmd.com/fitness-exercis...-burn-more-fat
Actual study: http://jap.physiology.org/cgi/conten...act/102/6/2158

Be sure to incorporate items from this list: http://www.goodhousekeeping.com/heal...elp-lose-jan07

Components you probably haven't considered: http://insidefatburning.blogspot.com...1_archive.html

SOURCE: Fat Burning
--------------------------------

Who is this guy???
GRATITUTIOUS PLUGS!

HIS name is MAGIC .. HEHEHE

[kfrost06]

good thread, lots of very good post on this board, the authors mentioned and A. Roberts numerous post.

[Merc..]

From that merc guy ... heheheheh


Lexed,

What kind of protein shakes ( if any) are you using ?? There are different types of protein , as well as diffrent quality... I suppose I should discuss the diffrent types of protein .

CONCENTRATE

This kind of protein has 20 - 80 % purity, the rest consist of fat and lactose.... So it could be 20 % protein, and 80 % lactose and fat.. You have to really take care to read the labels .. Concentrate is one of the lowest quality proteins ..

CALCIUM CAESINATE

This one is acually cheaper and has lower quality than concentrate...

ISOLATE

Isolate has a purity of 90 % ( plus), so it can have 10 % ( or less ) of fat and lactose..

WHEY PROTEIN HYDROLICATES

Keep in mind that to " hydrolyze " something means breaking it into smaller particles... So it can be 1/10th of 1% and still be called hydrolyzed by law.. High quality proteins label says 100 % whey protein hydrolizates..

By law all the ingredients must be listed from the highest amount present to low lowest amount present...

Alot of protein products only allow a max of 30 % of it to be absorbed by the duodenum ( proximal bowel).. This is where all the protein is absorbed by the body... The rest of it goes on to the large intestine and when there it rots and produces gas.. So you might be using a low quality protein and your body cant break it down so it cant absorb it..


http://forums.steroid.com/blogs/merc-/30-merc-q-ask-merc-page5.html

Merc.

[Getinbgr]

Although I don't know him, I'd vote for Getinbgr. P.S., my wife is also voting for him via proxy.

[Merc..]

Although I don't know him, I'd vote for Getinbgr. P.S., my wife is also voting for him via proxy.

[Merc..]

good thread, lots of very good post on this board, the authors mentioned and A. Roberts numerous post.

Thanks K !!!!!!!!!!!




Merc.

[Lexed]

From that merc guy ... heheheheh


Lexed,

What kind of protein shakes ( if any) are you using ?? There are different types of protein , as well as diffrent quality... I suppose I should discuss the diffrent types of protein .

CONCENTRATE

This kind of protein has 20 - 80 % purity, the rest consist of fat and lactose.... So it could be 20 % protein, and 80 % lactose and fat.. You have to really take care to read the labels .. Concentrate is one of the lowest quality proteins ..

CALCIUM CAESINATE

This one is acually cheaper and has lower quality than concentrate...

ISOLATE

Isolate has a purity of 90 % ( plus), so it can have 10 % ( or less ) of fat and lactose..

WHEY PROTEIN HYDROLICATES

Keep in mind that to " hydrolyze " something means breaking it into smaller particles... So it can be 1/10th of 1% and still be called hydrolyzed by law.. High quality proteins label says 100 % whey protein hydrolizates..

By law all the ingredients must be listed from the highest amount present to low lowest amount present...

Alot of protein products only allow a max of 30 % of it to be absorbed by the duodenum ( proximal bowel).. This is where all the protein is absorbed by the body... The rest of it goes on to the large intestine and when there it rots and produces gas.. So you might be using a low quality protein and your body cant break it down so it cant absorb it..

hmm for some reason I dont member writing this

[sorel_C]

Put a next check by me for Merc.

[PEWN]

my vote is for merc..... but magic... you are a close second ....


tai takes the funny writing award for sure...

[Amorphic]

merc and magic post some very informative and well written stuff, my vote goes for them.

magic is definetly an underrated genious here.

[Merc..]

Thanks Cowboy Chris, Pewn and Amorphic ..

It is much Appreciated.....



Merc.

[magic32]

hmm for some reason I dont member writing this

Probably because of all those ghost writers you use.
How many have access to your account now?

Kidding, "I'm a fan!"

Also to rest of the AR family many of whom are mentioned above. This is a nice place to be.

[Johny-too-small]

my vote is for merc..... but magic... you are a close second ....


tai takes the funny writing award for sure...

Agreed.

Tia has a way of making this board buzz. When he is on-fire, this place seems to have some great energy.

[Johny-too-small]

Look at this guy go!

All you need to know about vitamins



"What you need to know"
Building the perfect body is about correct nutrition and training but that alone is not enough. Supplements are like a positive addition to your already good nutrition and workout routine. Working out increases the demand of vitamins and minerals and that is why they are very important to add to your regiment.


"Can't we get all the nutrients we need from food alone?

We cannot rely on food because it does not provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.



Vitamins-

Vitamin A
(and beta-carotene)

What it does

Healthy skin, strong teeth and bones in children, maintaining resistance to infection, normal growth, cell structure, normal eyesight

Where to get it?

Fish liver oils, liver, dairy products (vitamin A); carrots, dark-green leafy vegetables (beta-carotene)

Why its important for bodybuilding


Vitamin A is important in the synthesis of protein. Second, vitamin A is involved in the production of Glycogen, the body's storage form of energy .


Vitamin B-1
(thiamine)

What it does

Use of carbohydrates in the body, digestion and appetite, normal function of nervous system

Where to get it?

Whole grains, brown rice, beans, peas, organ meats, lean pork, seeds/nuts

Why its important for Bodybuilding

Thiamine is one of the vitamins required for protein metabolism and growth. It's also involved in the formation of hemoglobin, a protein found in red blood cells that transports oxygen throughout the body (especially working muscles)


Vitamin B-2
(riboflavin)

What it does

Normal growth, formation of certain enzymes, cellular oxidation, prevention of sores and swelling of mouth and tongue

Where to get it?

Dairy products, meats, poultry, fish, green vegetables (broccoli, turnip greens, asparagus, spinach)

Why its important for bodybuilding

Riboflavin is involved in energy production in three areas: 1) Glucose metabolism, 2) Oxidation of fatty acids, and 3) The shuttling of hydrogen ions through the Krebs cycle


Vitamin B-3
(niacin)

What it does

Activities of enzymes in the body's use of carbohydrates and fats, detoxification of pollutants and alcohol, nervous and digestive system functions, production of sex hormones, healthy skin

Where to get it?

Lean meats, fish, poultry, whole grains

Why its important for Bodybuilding

Nearly 60 metabolic processes related to energy production

Vitamin B-6
(pyridoxine)

What it does

Use of amino acids in the body, making hemoglobin

Where to get it?

Meats, whole grains, wheat germ, brewer's yeast

Why it is important for bodybuilding

Protein metabolism, growth and carbohydrate utilization are all made possible in part by the presence of vitamin B6.

Vitamin B-12

What it does

Nervous system functions, normal development of red blood cells, production of genetic material in cells, effective use of carbohydrates and folic acid from foods

Where to get it?

Fish, dairy products, organ meats, beef, pork, eggs

Why it is important for bodybuilding

The most important part of b12 for bodybuilders includes carbohydrate metabolism and maintenance of nervous system tissue.Stimulation of muscles via nerves is a critical step in the contraction, coordination and growth of muscles.

Biotin

What it does

Activities of enzymes needed to break down fatty acids in carbohydrates, ridding the body of wastes from breakdown of proteins

Where to get it?

Nuts, whole grains, vegetables, fruits, milk, organ meats, brewer's yeast

Why it is important for Bodybuilding

Has critical functions in amino acid metabolism and the production of energy from many sources.


Folic acid

What it does

Important metabolic processes in the body, growth, reproduction, production of red blood cells

Where to get it?

Green leafy vegetables, oranges, beans, peas, rice, eggs, liver

Why it is important in bodybuilding

Helps build healthy cells


Pantothenic acid

What it does

Production of certain hormones, activities of enzymes in the body's use of fats and carbohydrates, use of vitamins, normal growth, nervous system functions

Where to get it?

Organ meats, eggs, whole grains, brewer's yeast

Why its important to bodybuilding

Involved in the production of red blood cells and adrenal hormones


Vitamin C
(ascorbic acid)

What it does

Healthy skin, bones, teeth, gums, ligaments, and blood vessels; immunity to disease; wound healing; absorption of iron from the digestive tract

Where to get it?

Citrus and other fresh fruits, fresh vegetables

Why its helpful in bodybuilding-

First, vitamin C is an antioxidant, protecting muscle cells from free radical damage, thus enhancing recovery and growth.

Second, Ascorbic acid is also involved with amino acid metabolism, especially the formation of Collagen. Collagen is the primary constituent of connective tissue, the stuff that holds your bones and muscles together. This may not seem important, but as you lift heavier weights, the stress you put on your structure becomes tremendous.


Vitamin D

What it does

Strong bones; regulation of the absorption of calcium and phosphorus from the digestive tract

Where to get it?

Fatty fish, liver, eggs, fortified milk

Why its helpful in bodybuilding

Vitamin D plays a crucial role in the absorption of Calcium and Phosphorus. Calcium is necessary for muscular contraction.Of course, Calcium is also needed for the integrity of bones, which must support increased muscle tissue and provide an anchor during muscular contraction.


Vitamin E

What it does

Normal brain function, formation of red blood cells, maintaining some enzymes, normal cellular structure, protection against pollutants

Where to get it?

Whole grains, vegetable oils, green leafy vegetables, eggs

Why its important for bodybuilding

Vitamin E is a powerful antioxidant, meaning it protects the cell's membranes. This is important because many of the metabolic processes that take place in the body, including the recuperation and growth of muscle cells

Vitamin K

What it does

Blood clotting

Where to get it?

Green leafy vegetables, dairy products

Why its important for bodybuilding

Vitamin K plays this role by functioning in the creation of prothrombin and other proteins vital to blood clotting. Vitamin K is also involved in the creation of thrombin (a protein of importance in blood clotting) from prothrombin

[Merc..]

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