L-carnitine is synthesized in the body from the amino acids lysine and methionine but it can also be found in nutritional sources such as red meats, dairy products and avocados. Its main role in the body is to help metabolize food into energy. L-carnitine does this by transferring long chain fatty acids into mitochondria where they are oxidised to produce energy.

L-carnitine is heart friendly and has been used for many years in the treatment of heart disease. Studies have shown that it can increase the heart’s output and function, stimulate energy supply to the heart and improve overall cardiac performance.

Many bodybuilders use it for the following reasons:

1. It promotes muscle growth.

2. It increases energy.

3. It helps to burn fat.

4. It helps to prevent muscle fatigue.

L-carnitine is a relatively safe supplement provided the manufacturer’s recommendations are followed. As with all supplements, remain aware that l-carnitine could be contained in other products so read the labels carefully to ensure your daily intake does not exceed four grams.

Arginine is a semi-essential amino acid that the body cannot make naturally. It is found in nuts, seeds, chocolate and raisins.

Arginine is used by the body in the execution of many important physiological processes including hormone secretion, output of growth hormone, removal of toxins from the body and enhancement of the immune system. It is also a precursor of nitric oxide which vasodiolates vessels in the body. For this reason arginine is often used to treat conditions such as angina, high blood pressure, cardiac disease, sexual dysfunction and infertility. Recent research has also highlighted arginine’s ability to scavenge free radicals, remove bad cholesterol, enhance fat metabolism and regulate salt levels.

There are several reasons why arginine appeals to bodybuilders:

1. It prevents the retention of water under the skin thus minimizing bloating and helping to create a ripped appearance.

2. It helps the body to retain nitrogen that is essential to the muscle building process.

3. Its vasodilating abilities support muscle growth.

4. It enhances protein synthesis.

5. It helps to boost the immune system allowing harder training and minimizing the minor illnesses that come from overtraining.

With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer’s instructions should be followed in all instances.

HMB stands for beta-hydroxy beta-methylbutyrate. It is a metabolite of leucine, one of the body’s essential amino acids, with small amounts found naturally in catfish, grapefruit and alfalfa.

It has become very popular amongst athletes in recent years mainly due to the role it plays in the synthesis of muscle tissue. HMB has been subjected to many studies that have reached some interesting conclusions. One study showed that supplementation with 3 grams of HMB per day increased participants’ strength by a factor of three compared with placebo takers. Supplementing with the same amount also saw a reduction in bad cholesterol compared with the placebo group.

Clearly there is significant scientific backing for claims that HMB can speed up muscle growth, strength, endurance and fat loss. There are no known side effects when taken properly in amounts ranging from 3-5 grams each day. It should be taken before training or at bed time for best results.

Ecdysterone is a powerful compound that can help to maximise your genetic potential to build muscle. It exists in the herbs Rhaponticium and Cyanatis Vaga. Although it has been known about for many years the expense associated with its extraction meant it was not viable for commercial production. Recent advancements in extraction technology, through in-vitrio cultivation, have made wholesale production possible.

Ecdysterone has been subjected to over 50 studies with the following major findings:

1. It increases lean muscle mass.

2. It increases endurance.

3. It stimulates metabolism.

4. It decreases blood sugar levels.

5. It reduces fatty tissue.

6. It prevents loss of muscle mass and promotes growth of muscle fibers.

7. It is suitable for both men and women and has no known side effects.

Ecdysterone seems to create a kind muscle building environment in the body by maintaining a positive nitrogen balance and by increasing protein synthesis. The recommended dose for Ecdysterone is 80-120 mg per day although dosages of up to 600 mg per day can be safely taken.

Creatine is a supplement widely used in the bodybuilding circuit as a substance to enhance muscle growth and promote the functions which are involved in creating more muscle mass. In this article I will explain what creatine is, dispel the myths around the supplement and how it can help you achieve your bodybuilding goals.

Creatine is a naturally occurring substance in the human body and it aids your muscles to work at strength for longer – this is its primary function. Since creatine is found in products like meat, people who eat a lot of meat will generally have a higher concentration of creatine in their muscles than say vegetarians or those whom don’t eat much meat.

It is also known that taking creatine in the body as an added substance, such as creatine supplements that bodybuilders take, enhances the strength of the muscles and improves recovery time when the muscle actually grows. This is the reason every competitive bodybuilder uses creatine when bulking and adding muscle mass.

When creatine as a supplement first came out there were many myths circulating about the safety of the substance, with stories of weights crashing down on people and alsorts of similar horror stories – while it isn’t known why stories like these were spread they have since been proven to be false and creatine is now considered by most to be a safe supplement, just like protein powder or any other common supplement used in bodybuilding.

Creatine will enhance any strength trainers workout session as it allows you to lift for longer, this means instead of burning out at 3 repetitions of a heavy weight, you could in fact lift for a longer period of time, say 10 seconds, along you to complete a full working set of 8 repetitions, which is regards as the best number of reps to promote muscle growth. Due to the fact you lifted heavier for an adequate number of repetitions, the muscles will now repair and grow larger than they would have been able to previously.