If you haven't heard about the JackedPack Heavyweight XXL...do you live under a rock? We're just kidding, but we would love to introduce you to this groundbreaking way to get the most bang for your buck when sifting through the supplement world. Whether you're new to supplements, bodybuilding, endurance training, or just starting out a new workout routine, we offer the best prices to buy muscle building supplements, weight loss supplements, and general fitness and health supplements online. Here are the top 10 reasons why the Heavyweight XXL is the BEST way to shop for supplements.
For just $49.99 a month, you can satisfy your monthly supplement needs and more. You will receive a monthly pack that includes a full-size product (25-40 servings) chosen for you by our experts + at least 4-5 product samples (some with multiple servings). We offer HUGE discounts on products in the packs and typically give you at least $100 in combined savings from MSRP. After you’ve found the products you love, log onto www.JackedPack.com/store to find your favorites and save huge!
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3. Discovery - Try New Products
There are a bazillion products on the market and it's expensive to pay full-price for a product you've never tried before. If you don't like it you can't return it after you open it. Not with the Heavyweight XXL! Our expert curators select only the best of the best products for you based upon the categories you tell us you are most interested in and also send you samples from the full spectrum (aminos/recovery formulas, pre-workouts, proteins, fat-burners and more) from both small and large companies… Want to find a new product from a specific category? That leads us to the next point…
With the Heavyweight XXL you choose which category you want your full-size product to be from. Our categories include protein powders, pre-workouts, recovery formulas, and fat burners. Want to try everything? We have a Mix it up option for that! More interested in protein? Great, we’ll send you a month’s worth of protein + extra samples to try new products that are also awesome.
To ensure you enjoy the full-size product our experts select for you, we include 2-3 samples of that specific product in that specific flavor. Try the samples first, if you like the product, the full-size version is conveniently at your fingertips. Don't like the samples? Send the full-size back, unopened, for FREE and keep all of the samples as our gift to you.
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Perhaps the best feature of the Heavyweight XXL is FREE return shipping. With your full-size product you receive the 2-3 samples of that product to try first. If you don’t like the samples of the full-size product for any reason, just email us at firstname.lastname@example.org and we'll send you a prepaid return shipping label free. After a small restock fee of $6.95, all of that month's charge is credited towards next month!
What if you want to switch it up your category preference?
6. Change Your Full-Size Preference as Often as You Like
You can switch your preference every month if you want! Just email us at email@example.com before the 20th of the month and let us know what you want the next month. Yea buddy!
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JackedPack is proud to bring you the best of the best, as well as brand new products to the market. In the past, we've helped introduce the world to OxyELITE Protein by USP Labs, RITUAL by ANS Performance, Aminolytes by Beast Sports Nutrition, ProMax ProSeries Protein Bars, new flavors of Quest Nutrition Bars and Pastabilities and more!
What is Taurine?2-aminoethane sulfonic acid aka taurine, is an organic acid found widely in animal tissue. It is very common in the human body and a 70kg human can contain up to 70g of taurine. Meat, seafood and certain dairy products are naturally high sources of taurine in our diets, naturally vegans and vegetarians have lower dietary intakes of taurine. Though commonly called an amino acid, some claim taurine is actually an acid containing an amino group and not a true amino acid. It is considered non-essential as our bodies naturally produce it. However, sometimes the body needs to ingest it through diet to maintain necessary levels, which is why taurine can also be considered conditionally non-essential or semi-essential. 
Benefits of Taurine SupplementationTaurine is crucial to basic human function, and its supplementation has been shown to have additional benefits in relation to exercise and athletic performance. These include but are not limited to:
Muscle Recovery and Performance 
- Antioxidant properties
- Muscle membrane stabilizer
- Improved muscle recovery from DOMS in conjunction with BCAA supplementation
- Increased exercise capacity due to cellular protective and hydration properties
Cardiovascular Performance 
- Aids in Central regulation of cardiorespiratory responses
- Resistance to anoxia/hypoxia (allowing function at low oxygen levels)
- Increased overall cardiovascular function
- Antiarrhythmic (helps keeps the heart beat normal)
Body Composition 
- Regulation of body fat and cholesterol
- Improved Insulin Sensitivity
- Taurine + caffeine = Increased focus
How Taurine WorksSpecific to athletic performance, taurine is involved in many functions. To start, taurine helps at a cellular level through its protective and hydrating properties. Just as your overall athletic abilities improve with proper hydration, on a cellular level hydrated cells can generate sufficient energy and operate optimally. Taurine has also been shown to aid in recovery through its antioxidant properties. Antioxidants protect cells damaged by exercise and consequent free radicals. 
Taurine also works in the muscles by aiding in the stabilization of muscle membranes. It is especially important in regular cardiovascular function and in studies, taurine supplementation has been associated with increased overall cardiovascular function. 
Another pathway taurine functions in is insulin sensitivity, as well as the stimulation of glycolosis and glycogenesis. This plays a large role in how your body converts energy in both anaerobic and aerobic functions. Consequently, proper levels of taurine can positively affect your body composition. 
Lastly, taurine plays roles in many central nervous system functions. It is a modulator of neuronal excitability, cerebellar function, altered motor behavior and central regulation of cardiorespiratory responses. In certain studies, its supplementation in conjunction with caffeine shows a positive increase in focus and subsequent motor function which is why it is such a popular ingredient in many energy drinks and pre-workout formulas. 
How to Use/Dosage Taurine SupplementsWe recommend using 1 gram of Taurine pre-workout. As it is commonly included in a blended pre-workout formula, we recommend always reading labels and ingredients before taking any pre-workout formula. Though its more uncommon, some products will have upwards of 2 grams per serving and we recommend never taking more than 2 grams in a day. Effects of heavy and long-term use are still being researched so we recommend staying on the low end. Your body creates taurine naturally and you naturally ingest taurine from meats, seafood and dairy.
As taurine is mostly included in pre-workout and energy formulas, and is not as commonly taken as a stand-alone supplement, we recommend taking it 30 minutes prior to exercise. It is also important to stay hydrated while supplementing taurine as part of the benefits of taurine come from cellular hydration.
Potential Side Effects of Taurine SupplementationThere have been limited side affects associated with Taurine supplementation in healthy individuals. There have been reported side effects like worsening bipolar disorder, but this was in conjunction with ingestion of way too many taurine containing energy drinks. The energy drinks' sugar, caffeine, et al ingredients probably had more to do with any of these effects than the often-inert taurine. Also, one guy developed serious brain damage when he ingested upwards of 14 grams of taurine, was on steroids and insulin and probably had a plethora of other abused chemicals in his system… don’t be this guy. Overall taurine is safe to use as long as you follow label instructions and stay hydrated.
Conclusion - Our TakeChances are, if you eat enough meat, seafood or dairy you do not need to worry about getting enough taurine. Your body produces it naturally and you get plenty through diet. Even though it is vital for many bodily functions, it is not worth the money to look for taurine as a stand-alone supplement. The fact that it is included in some pre-workout formulas is nice, but more research needs to be done before we are convinced its supplementation is a necessity.
Products We Like with Taurine
 Huxtable R. “Physiological Actions of Taurine”. Physiol Rev January 1, 1992 vol. 72 no. 1 101-163.
 Warskulat U. Flogel U, Jacoby C, Hartwig HG, et al. “Taurine transporter knockout depletes muscle taurine levels and results in severe skeletal muscle impairment but leaves cardiac function uncompromised.” FASEB J. 2004 Mar;18(3):577-9. Epub 2004 Jan 20.
 Haussinger D. “The role of cellular hydration in the regulation of cell function.” Biochem J. 1996 February 1; 313(Pt 3): 697–710.
 Zhang M, Izumi I, Kagamimori S, Sokejima S, Yamagami T, Liu Z, Qi B. “Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men.” Amino Acids 2004 Mar;26(2):203-7.
 Miyazaki T, Honda A, Ikegami T, Matsuzaki Y. “The role of taurine on skeletal muscle cell differentiation.” Adv Exp Med Biol. 2013;776:321-8.
 Ra SG, Miyazaki T, Ishikura K, Nagayama H, Suzuki T, Maeda S, Ito M, Matsuzaki Y, Ohmori H. “Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exercise.” Adv Exp Med Biol. 2013;776:179-87.
 Beyranvand MR, Khalafi MK, Roshan VD, Choobineh S, Parsa SA, Piranfar MA. “Effect of taurine supplementation on exercise capacity of patients with heart failure.” J Cardiol. 2011 May;57(3):333-7.
 Wang GX, Duan J, Zhou S, Li P, Kang Y. “Antiarrhythmic action of taurine.” Adv Exp Med Biol. 1992;315:187-92.
 Zhang M, Bi LF, Fang JH, Su XL, Da GL, Kuwamori T, Kagamimori S. “Beneficial effects of taurine on serum lipids in overweight or obese non-diabetic subjects.” Amino Acids 2004 Jun;26(3):267-71.
 Choi MJ, Kim JH, Chang KJ. “The effect of dietary taurine supplementation on plasma and liver lipid concentrations and free amino acid concentrations in rats fed a high-cholesterol diet.” Adv Exp Med Biol. 2006;583:235-42.
 Warburton DM, Bersellini E, Sweeney E. “An evaluation of a caffeinated taurine drink on mood, memory and information processing in healthy volunteers without caffeine abstinence.” Psychopharmacology (Berl). 2001 Nov;158(3):322-8.
What is Arginine?
Natural dietary sources of arginine in animal products are dairy, beef, pork, poultry and seafood. In plants, you can find arginine in wheat, oats, nuts, seeds and more.
Arginine has become a popular sports nutrition supplement because there are many benefits to athletes and weightlifters. Arginine is a direct precursor to nitric oxide, a vasodilator, and its benefits include all of those that come with increased vasodilation. The increase in blood flow helps deliver more oxygen and nutrients to skeletal muscle and also can cause the oh-so-desired “pump”.
Benefits of Arginine Supplementation
- Direct precursor for the synthesis of nitric oxid (NO)
- May increase muscular endurance
- Helps decrease blood pressure through NO synthesis
- Aids in synthesis of creatine
- Aids in protein synthesis and muscle recovery post-workout
How Arginine Works
Arginine and Nitric Oxide (NO)Arginine is synthesized from citrulline, a process that utilizes ATP. Therefore, the theory is that taking excess arginine can save ATP and thus the body can utilize this saved ATP elsewhere. This would in turn allow more ATP to be used by the muscles for longer durations and increase muscular endurance in athletes. 
As a precursor to nitric oxide (NO), arginine helps facilitate vasodilation. Increased blood flow means more oxygen, energy and nutrients for muscles performing exercise and healing. This means greater potential energy for working muscles, increased muscular endurance along with faster recovery time post-workout.
However, studies show that citrulline supplementation may be more effective than l-arginine in raising blood arginine levels and subsequent NO levels as citrulline is not subject to pre-systemic elimination as arginine is. Furthermore, nitric oxide increasing supplements have been shown to be more effective in trained subjects .
Arginine and CreatineArginine also aids the body in the creation of creatine in conjunction with glycine and methionine. Creatine phosphate is an important molecule that breaks down to help form ATP (the basic energy currency for muscles). However, there are limited studies on the role of arginine supplementation and creatine levels, thus supplementing arginine for the sole purpose of raising creatine levels is not recommended. 
Arginine and Growth HormoneIntravenously administered arginine stimulates the secretion of growth hormone, but research suggests that oral prep of arginine is ineffective at increasing growth hormone despite being effective at increasing plasma levels of arginine. Therefore, it does not hurt to have higher serum levels of arginine, as post workout growth hormone release is extremely advantageous, even though oral supplementation may not play a role. 
Arginine has also been shown to boost growth hormone levels. Obviously this benefit would be of particular interest to bodybuilders. However, studies show that supplementing arginine for this purpose has limited to no benefits in regards to growth hormone levels. 
How to Use/Dosage Arginine SupplementsArginine is typically comes in the form of a pre-workout mix combined with molecules and ingredients. You can take up to 6g daily but 1.5 grams taken 1-2 times daily is adequate to raise blood arginine. We recommend stacking arginine with citrulline as it raises blood arginine higher than arginine itself.
Potential Side Effects of Arginine SupplementationPossible side effects include minor abdominal pain, bloating and diarrhea. If you have low blood pressure or are on blood pressure medications or erectile dysfunction medications arginine supplementation is not recommended.
As always, follow labels instructions and consult with a physician before starting any supplement regimen.
ConclusionWhile arginine is clearly an important amino acid for athletes, weightlifters and bodybuilders, there are still some uncertainties about its effectiveness when taken as a standalone supplement. We have found that taking products that include around 1-2 grams of arginine as part of a blend of ingredients is best. In particular, we recommend citrulline as an arginine precursor and nitric oxide boosting supplement. Now go hit the weights!
Products We Like with Arginine
 Sidney M. “Enzymes of Arginine Metabolism” J Nutr. Oct 2004 vol. 134 no. 10 27435-21475.
 Sureda A, Pons A. “Arginine and citrulline supplementation in sports and exercise: ergogenic nutrients?” Med Sport Sci. 2012;59:18-28. PM 23075551.
 Bescos R, Sureda A, Tur JA, Pons A. “The effect of nitric-oxide-related supplements on human performance”. Sports Med. 2012 Feb 1;42(2):99-117 PM 22260513.
 Balsom P, Soderlund K, Ekblom B. “Creatine in Humans with Special Reference to Creatine Supplementation”. Sports Med Volume 18, Issue 4 , pp 268-280.
 Forbes SC, Bell GJ. “The acute effects of a low and high dose of oral L-arginine supplementation in young active males at rest.” Appl Physiol Nutr Metab. 2011 Jun;36(3):405-11. PM 21574873.
What are BCAAs?First, let us define what an amino acid is. An amino acid is an organic compound that contains an amine group, a carboxylic acid group, and a side chain that varies amongst the different types of amino acids. These molecules participate in a number of chemical reactions in cells, also known as “metabolic pathways”, that are vital for the human body to function correctly. All proteins consist of amino acids, which is why it is common to hear them referred to as “the building blocks of protein”. In the form of proteins, amino acids make up a large component of muscle tissue (and other tissues and cells in the human body).
Of the known amino acids, there are 20 common variations found in plants and animals. For humans, there are both “essential” and “non-essential” amino acids. Essential amino acids cannot be produced naturally by our bodies and therefore must be ingested through food or food supplements. Nonessential amino acids can naturally be synthesized in our bodies.
A branched-chain amino acid or “BCAA” is an essential amino acid that has a carbon atom bound to more than two other carbon atoms. There are three key BCAAs: leucine, isoleucine and valine. These three BCAAs account for about 35% of the amino acids in muscle proteins, which is why, their supplementation in conjunction with exercise is so important. While substantial BCAA intake can be obtained through proper diet, those that participate in athletics and weightlifting are recommended to ingest more BCAAs than sedentary individuals. Of the three BCAAs, leucine has been shown to be the most important in both muscular energy and recovery.
Benefits of BCAA Supplementation
- Increased energy and endurance during workouts
- Promotion of protein synthesis (muscle growth)
- Reduce exercise induced muscle damage
- Reduce delayed onset muscle soreness caused by exercise 
How BCAAs Work
During exercise as an energy source
Basically, muscles are designed to burn BCAAs for energy during exercise. Some conservative estimates available show 3% to 18% of all workout energy being provided by BCAAs. Unlike other essential amino acids that are catabolized mainly in the liver, BCAAs can be oxidized in skeletal muscle . Because they are oxidized in out muscles, they provide a fast source of ATP (the bodies primary form of energy). BCAA's oxidation is increased during by exercise which is why keeping large "pools" available. BCAA supplementation also keeps available energy for muscle contractions high by allowing glycogen levels to remain higher. If your body is using more immediate energy from BCAAs, then your glycogen (the primary source of energy for high intensity exercise) levels remain higher longer, thus allowing longer, more intense workouts.
During exercise recovery in the synthesis of protein and muscle tissue
As the building blocks of protein, it is logical that replenishing the pools of BCAAs aids in the exercise recovery process. Studies show that BCAA supplementation decreases soreness and muscle damage caused by exercise. 24-48 hours after strenuous exercise, your muscles are prone to “Delayed Onset Muscle Soreness”, commonly known as DOMS. This is caused most notably by the eccentric muscle contractions, the part of an exercise where your muscle is lengthened while under tension (aka the negative). For example during a bench press, as you lower the bar to your chest, your chest, shoulder and triceps are tense. This tension slows the bar down so it does not slam onto your chest. This part of the movement is known as the eccentric contraction and is a cause of muscle tissue damage and soreness. This may seem like a bad thing but this is a GREAT thing! The repairing of your muscles, aided by BCAA supplementation, helps your muscles grow larger, stronger and more powerful. 
How to Use/Dosage BCAA Supplements
There are varying opinions on optimal dosages of BCAA supplements. Remember there are three branched chain amino acids: leucine, isoleucine, and valine. Therefore, many sports nutrition supplements list BCAAs in ratios. A common ratio seen is 2:1:1. This means, if there are four grams of BCAAs in this supplement, there are two grams of Leucine, and one gram each of isoleucine and valine. Leucine is commonly the highest ratio as research shows it is much more important in the muscle repairing, building and energizing process. Therefore, some newer supplements have ratios of Leucine as high as 12:1:1. With the recent studies showing positive indicators of leucine's effectiveness, we recommend ratios of 4:1:1 or higher.
Potential Side Effects of BCAA SupplementationMinimal side effects of BCAA supplementation have been noted and they are typically thought to be safe for healthy adults. As with all supplementation, read label directions cautiously, take recommended servings and always consult with a health physician before starting any supplementation regimen.
ConclusionWhether you are an athlete, serious weightlifter or just trying to start a more active lifestyle BCAA supplementation is important to gain or maintain lean muscle and keep your body healthy and functioning correctly. More and more studies are coming out that show the potential benefits of BCAA supplementation not only for muscle building, but for positive effects on hormones, weight loss and other health related benefits. Now go hit the weights!
Our Favorite BCAA Products
 Sowers, S.. N.p.. “A Primer On Branched Chain Amino Acids”. Web. 1 May 2013. <http://www.hchs.edu/literature/BCAA.pdf>.
 United Nations Food and Agriculture Organization. Ch. 8. “Human Nutrition in the Developing World” 1997. < http://www.fao.org/docrep/W0073E/w0073e04.htm#P1625_217364>.
 Shimomura Y, Murakami T, Nakai N, Masaru N, Harris R"Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise". J. Nutr. 134 (6): 1583S–1587S. 2004.
 Greer BK, Woodard JL, White JP, Arguello EM, Haymes EM. “Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise.” Int J Sport Nutr Exerc Metab. 2007 Dec;17(6):595-607. PM 18156664.
 Matsumoto K, Koba T, Hamada K, Tsujimoto H, Mitsuzono R. “Branched-chain amino acid supplementation increases the lactate threshold during an incremental exercise test in trained individuals.” J Nutr Sci Vitaminol (Tokyo). 2009 Feb;55(1):52-8. PM 19352063.
 Negro M, Giardina S, Marzani B, Marzatico F. “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system.” J Sports Med Phys Fitness. 2008 Sep;48(3):347-51. PM 18974721.
Muscle building supplements can be a lifter/gymrat’s best friend when used appropriately. This article will teach you about the most effective supplements for building muscle (or getting HUGE! as we like to say) plus when and how to use them. We aren’t going to promise you some magical pill or powder that will turn you into Ronnie Coleman after a bottle or two, but we will tell you about the best and most scientifically proven supplements that build muscle and help you get the physique you want with minimal side effects (no roids here bro).
Just remember that you have no business worrying about the best supplements to take if you aren’t eating right or training hard as these are by far the most important aspects of reaching your health/fitness goals!
Want to skip the introductory stuff and just see the top supplements for gaining muscle? No worries, scroll to the end of the article, Sultan of Squat!
What are muscle building supplements and who needs them?
There are a number of sports nutrition supplements that can help you build muscle and burn fat when used in conjunction with a healthy diet and a solid training program. The best and safest muscle gain supplements with the most scientifically proven benefits include the following:
- Whey Protein
Branched Chain Amino Acids (BCAAs)
We’ll provide more detail about each of these supplements, how they should be used, and also provide a list of our favorites later in the article, but for now you should know that these are the primary supplements you should be spending your money on if your goal is to build muscle and improve performance in the weight room or on the playing field.
Athletes and lifters of all kinds should consider taking some or all of the above supplements if they want to build muscle, improve recovery and return to the field or weight room ready to compete harder and with less soreness sooner. In addition to being the most effective supplements that build muscle, the above ingredients are also proven to be safe and have minimal side effects for most people. Just remember that everybody is different and you should always consult with a physician or healthcare professional before taking any supplement.
How do muscle building supplements work and when/how should you take them?
Every person is different and not every supplement will work equally well for each individual. For example, we know that approximately 10-20% of the population can be classified as creatine non-responders. Ultimately you have to experiment and see what is most effective for you.
These supplements each work if used independently though you’ll often achieve better results if you stack all or some of them together. You don’t need to stack all of them together all the time (and you’d be stupid to not to give your body a break every 8 weeks or so), but you’ll notice you are extra badass when you stack whey protein, casein protein, creatine, BCAAs, and also beta-alanine together at the same time.
So we know these supplements help us build muscle, but how do they actually do it?
Stimulate lean muscle growth and development
Increase the rate of protein synthesis
Reduce the risk of muscle loss or catabolism
Improve muscle recovery to support intensive workout sessions
Enhance level of energy during workouts
Promote optimal blood flow to muscle tissues
Decrease the level of fatigue enabling you to exercise longer
No single supplement can deliver all of the benefits mentioned above and that is why it can be beneficial to stack all of them together. Here is an example of a solid stack that I consume when hitting the weights like a beast:
Pre-Workout (usually mixed together in 1 shake with Starbucks instant iced coffee for some caffeine)
15-20 grams of whey protein
5 grams of BCAAs
3-5 grams of creatine monohydrate
2-3 grams of beta-alanine (not included above though it is an honorable mention for endurance promoting effects and making creatine more effective) 
Post-Workout (tossed into a blender with 12 oz. whole milk, 2 bananas, 1 Tbsp Almond butter, and handful of spinach)
15-20 grams of whey protein
15-20 grams of casein protein
5-10 grams of BCAAs
3-5 grams of creatine monohydrate
1-2 grams of beta-alanine
I’ll also usually take down a whey protein shake with 20-30 grams of protein for a snack along with fruit or oatmeal during the day. Sometimes I’ll put down a casein shake an hour or so before bedtime for additional recovery.
The Most Important Supplements That Build Muscle
You are probably more confused than Justin Bieber in a weight room when you walk into most supplement stores. Tons of products with shiny packages and extraordinary claims make it difficult for you to select the products that will help you find what you really need. We are here to change that and make it extremely easy for you to find the top supplements for gaining muscle. We’re going to give you a few basic points about each ingredient so you understand what it does and how you should use it.
Whey Protein - The sweet nectar of the Gods. Whey protein is a fast digesting source of protein rich in both essential amino acids and branched chain amino acids (BCAAs). Since it digests quickly, It is a perfect form of protein to ingest before and after workouts to help your muscles grow and recover quickly. More detailed info here and here.
Casein Protein - Also awesome. Casein protein is a slower digesting form of protein that is traditionally used before bedtime or other periods when you know your body will be without protein. The thought here is that since it breaks down more slowly in the body, it will help provide your muscles with protein over a more sustained period of time. Research also shows that post workout shakes containing a blend of casein and whey protein are more effective at increasing strength than whey protein alone .
Branched Chain Amino Acids (BCAAs) - BCAAs are best known for helping athletes recover faster with less soreness. They are also great at preventing catabolism (breakdown of muscle tissue). BCAAs are composed of leucine, isoleucine, and valine. Leucine in particular seems to be a total badass in terms of stimulating protein synthesis and recovery. Read this article for more detail. BCAAs are best used before, during, and after a workout.
Creatine Monohydrate - Creatine must be one of the most misunderstood substances on the planet. Despite the fact that is is simply a combination of three amino acids (glycine, arginine, and methionine), uneducated people associate this awesome and safe supplement with steroids or other illegal substances. Creatine works by supplying your muscles with additional ATP (one of their main sources of energy). This enables you to lift more weights, run faster, and in general just be more awesome. It is best consumed pre and post workout and while not 100% necessary, I recommend cycling on and off creatine for 8-12 periods to give your body a break.
Top Supplements for Gaining Muscle - My Favorites
We are fortunate enough to have tried virtually every supplement under the sun and know which ones work and which ones don’t. We’ve listed a few of our favorite choices in the various categories along with special discounts you won’t find anywhere else!
Whey ProteinGold Standard 100% Whey by Optimum Nutrition - The name says it all - this stuff really is what all other whey proteins are measured against. Great ingredient profile from a trusted name at an awesome price make this a great choice. Enter OPTIMUM5 at checkout for an extra $5 off!
Casein ProteinGold Standard 100% Casein by OptimumNutrition - Notice a trend here? Optimum makes great and trusted proteins that are tough to beat. I alternate between this one and their Natural version. I prefer chocolate supreme for the standard one and chocolate creme for their natural version.
Branched Chain Amino Acids (BCAAs)AMINOx by BSN - A great formula that has everything you need and tastes great. Literally every flavor I’ve tried has been outstanding, though fruit punch is my favorite. Use code AMINOX5 at checkout for an extra $5 off!
Creatine MonohydrateAdenoflex AND JetMASS by GAT - I couldn’t make up my mind which GAT formula I liked better. Here’s the deal-I like Adenoflex’s formula better, but I prefer the taste of JetMASS. Both are kickass products so you really can’t go wrong. Enter ADENOFLEX5 or JETMASS5 for $5 off either product.
Micronized Creatine Powder by Optimum Nutriton - This is your super basic micronized creatine monohydrate from Optimum. Nothing fancy, just awesome stuff that works. If you are on a budget, this is your best bet.
All Around Awesome ProductsAfterShock Recovery by Myogenix - Don’t want to deal with finding a bunch of separate products and mixing them together? AfterShock is your best bet. This is a kickass post-workout that tastes great and has all of the above mentioned ingredients in effective dosages. Enter AFTERSHOCK5 for an extra $5 off at checkout.
N.O.-SyntheSize by VPX - Another great comprehensive post workout that has it all. Definitely one of my go to supplements. Enter SYNTHESIZE5 for an extra $5 off at checkout.
Muscle building supplements can be very effective at helping you achieve the physique you want. We hope this post has helped you learn more about these supplements and how you should use them. Now stop reading this article and go get HUGE!! Thanks again for reading and leave questions or comments below!
 Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J.
 J Strength Cond Res. 2006 Aug;20(3):643-53. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB.
What is CoQ10?
Coenzyme Q10, commonly known as CoQ10, is a ubiquitous, naturally occurring compound found in our bodies. It is a lipid with vitamin-like properties whose primary function in cells is to assist in the generation of energy. It is a part of a series of complex reactions that occur within the mitochondria that ultimately leads to energy production. The highest concentrations of CoQ10 are found in the mitochondria, the “powerhouse” of cells. Therefore, highest concentrations are found within tissue of the body that requires the most energy like the heart, kidneys and liver. 
Benefits of CoQ10 Supplementation
- Promotes Heart Health
- Helps alleviate and prevent migraine headaches
- Assists in the treatment of cancer
Potential Benefits of CoQ10 Specific to Athletes 
- Maximal oxygen consumption
- Increased time to exhaustion
- Prolonged exercise performance
- Helps lower exercise induced oxidative stress
How CoQ10 Works
How to Use/Dosage CoQ10
Recent studies have been performed on how supplementation of CoQ10 is administered; with recent studies showing that fast melt tablets provide a more rapid delivery of CoQ10 to the blood than pills and capsules. 
Typical supplementation is between 60-100mg a day with some products recommending upwards of 300mg per day. For example, QSpeed Fast-Melt CoQ10, a popular CoQ10 supplement, has 100mg tablets with directions to take 1-3 tablets daily. QSpeed also recommends to take the tablets 20-40 minutes prior to exercising.
Potential Side Effects of CoQ10 Supplementation
As with all supplementation, consult with your doctor or physician before starting any supplementation regimen.
WANT TO TRY OUT COQ10? CHECK OUT QSPEED FAST-MELT CoQ10 TABS
 Weston SB, Zhou S, Weatherby RP, Robson SJ. "Does exogenous coenzyme Q10 affect aerobic capacity in endurance athletes?" Int J Sport Nutr. 1997 Sep;7(3):197-206. PMID: 9286743.
What are post workout supplements and who needs them?
- Whey protein
- Fast-digesting carbohydrates
- Branched-chain amino acids (BCAAs) - leucine, isoleucine, & valine
- Creatine monohydrate (and other forms of creatine)
- Vitamin and mineral complexes
- Antioxidant complexes
So what makes a post workout better than your trusted protein powder or BCAA formula after a brutal workout? A few things. Following a workout, your body is primed to absorb muscle repairing nutrients more efficiently.  This 60-90 minute window following a workout is known as the “anabolic window”. You can further enhance the anabolic window by adding fast digesting carbohydrates to your post workout mix. Forget the stigma against fast digesting carbs because immediately following a workout is the perfect time to consume them. They help your body absorb the other ingredients (protein, bcaas, creatine monohydrate etc.) more efficiently thereby making it a perfect time to combine all these recovery ingredients into 1 mix instead of throughout the day. 
Athletes and lifters of all kinds should consider taking a post workout supplement if they want to enhance recovery and return to the field or weight room ready to compete harder and with less soreness sooner.
So we’ve established that post workout supplements are legit. Now what should you look for and what makes one better than the next? Read on to break a mental sweat.
What you should look for in your post workout supplementAs discussed in the section above, look for a formula that contains a combination of whey protein, fast digesting carbohydrates, added BCAAs (especially leucine as it has been shown to increase muscle protein synthesis), and some or all of the following: creatine, l-glutamine, vitamin/mineral complex, and an antioxidant complex. 
A solid post workout supplement should have a ratio of carbs to protein anywhere from 2:1 up to 4:1 (depending upon individual needs and preferences). Again, immediately following your workout is the time to enjoy fast digesting carbs since they will help to a) replace your depleted glycogen stores and b) drive the other muscle builders into the cells. Don’t use this as an excuse to go down a coke or eat a Twinkie. Opt for higher quality sources found either in your post workout supplement or a fruit juice, honey, or chocolate milk. In the absence of your ideal shake, go with chocolate milk. Several studies have found that it’s natural 4:1 carbohydrate to protein ratio helps athletes recover faster than sports drinks (Gatorade, Powerade etc.).  Doesn’t hurt that it’s absolutely delicious!
Note that the ideal carbohydrate to protein ratio will vary depending upon your goals, primary athletic activity, and body type/metabolism. If you are an endurance athlete, you’ll definitely want to go with more carbs since you’ll be burning these bad boys as your primary energy source. If you are trying to pack on serious size and aren’t too concerned with adding a little extra bodyfat, crush some extra carbs. If you are a casual gym rat trying to get extra shredded go with fewer carbs (2:1 or even 1:1). Ultimately you should do whatever you find works best for you rather than mindlessly following a protocol that works for others but not you!
Our favorite post workout supplementsTo be completely honest we haven’t found a perfect post workout supplement just yet. There are several great products, but none that fit all of the criteria we’ve listed above. Nonetheless, here are some great options for you to check out:
AfterShock Recovery by Myogenix
Platinum Hydrobuilder by Optimum Nutrition
If you can't pick:
ConclusionPost workout supplementation is critical to maximizing your gains in the gym and promoting recovery. If you are serious about getting the most out of your workouts you should pick a formula that meets your needs and stick with it for at least 6 weeks to see if it really works. Or if you are lazy, just choose one of the ones we’ve recommended above. Or drink chocolate milk. That shit is delicious!
Thanks for reading! As a bonus to anybody who read the whole thing, use the code POSTWORKOUT5 in our e-store on either AfterShock or Platinum Hydrobuilder for $5 off!
 Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Cribb PJ, Hayes A. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.
 Protein timing and its effects on muscular hypertrophy in individuals engaged in weight-training Stark M, Lukaszuk J, Prawitz A, Salacinski A. J Int Soc Sports Nutr. 2012 Dec 14;9(1):54. doi: 10.1186/1550-2783-9-54.
 Co-ingestion of protein and leucine stimulates muscle protein synthesis rates to the same extent in young and elderly lean men Koopman R, Verdijk L, Manders R, Gijsen A, Gorselink M, Pijpers E, Wagenmakers A, and van Loon L Am J Clin Nutr September 2006
 Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein synthesis. Ferguson-Stegall L, McCleave EL, Ding Z, Doerner PG 3rd, Wang B, Liao YH, Kammer L, Liu Y, Hwang J, Dessard BM, Ivy JL. Journal of Strength and Conditioning Research, 2011 May;25(5):1210-24.
This is the seventh week of JackedPack’s blog series “Ingredients Explained”. Every week we will highlight a common ingredient found in sports nutrition products.
In our own research, we have found a lack of evidence regarding glutamine supplementation’s effectiveness in increasing protein and glycogen synthesis, increasing lean mass, or its positive effect on the exercise-compromised immune system. By no means is this article an exhaustive coverage of glutamine supplementation’s effectiveness in relation to resistance training. There are many tested benefits of glutamine supplementation in other areas of health and bodily function, including: wound healing and recovery from illness, inflammatory bowel disease (IBD) and HIV/AIDS.  We are constantly seeking updated information and if you find contrary or supporting evidence or research to what we present here we would love for you to leave links and comments in the comment section below. We are students of the iron and all things that it encompasses so we will be looking for research to prove us wrong.
What is Glutamine?Glutamine is a non-essential amino acid, meaning that it is synthesized in the human body and not strictly acquired through consumption (essential amino acids can only be supplied through diet). It is the most abundant free amino acid in the body and like many other amino acids, plays a role in protein synthesis and regular brain function.  Glutamine is important for removing excess ammonia as well as promoting immune system function.   It is found naturally in plant and animal proteins such as beef, pork, poultry, milk, spinach, parsley and cabbage. Following exhaustive exercise, there is a depletion in serum glutamine levels, which has led to the idea that supplementing glutamine may have positive benefits for athletes in muscle recovery and the building and maintaining of lean muscle mass.
Benefits of Glutamine Supplementation in Relation To Resistance Training: Popular Claims and Supporting Evidence
POPULAR CLAIM 1: Glutamine supplementation helps increase protein and glycogen synthesis and aids in building lean mass.
*A study performed at Loughborough University testing the dosing and efficiency of glutamine supplementation in human exercise and sport training found that while some evidence points to the positive effects of glutamine on glycogen synthesis, there is not enough evidence showing the pathways this occurs through or if strict glutamine supplementation is the sole cause 
POPULAR CLAIM 2: Glutamine supplementation helps aid in increasing immune function as a counter to exercise-induced immune impairment that leaves athletes susceptible to infection.
*The same study performed at Loughborough University testing the dosing and efficiency of glutamine supplementation in human exercise and sport training found that while it is relatively safe for healthy adults to consume 28g of glutamine daily for up to two weeks, “the suggested reasons for taking glutamine supplements (support for immune system, increased glycogen synthesis, anti-catabolic effect) have received little support from well-controlled scientific studies in healthy, well-nourished humans.” 
*One study testing immune system impairment on athletes following prolonged, exhaustive exercise showed that glutamine supplementation MAY have beneficial effects on the level of subsequent infections. T-helper/T-suppresser cells appeared increased compared to placebos. 
POPULAR CLAIM 3: Glutamine is a “conditionally essential” amino acid dude to its role in the body during catabolic states. Therefore, supplementation can help maintain lean muscle during a weight loss programs and prevent catabolism in skeletal muscle.
*A study from the University of Northern Iowa and South Dakota State University tested body composition of healthy college wrestlers participating in weight reduction programs. The conclusion of this study was that there was little benefit or retention of muscle mass with oral glutamine supplementation. It was concluded that more studies are needed on glutamine supplementation to prove its effects regarding retention of lean mass in athletes. 
POPULAR CLAIM 4: Glutamine supplementation can increase plasma growth hormone levels.
*In one study, subjects administered glutamine orally were found to have elevated levels of circulating plasma growth hormone up to 90 minutes following supplementation. 
How to Use/Dosage GlutamineThere are many different ways to supplement glutamine. We found that a popular dosage is .1g per kg of body weight within 30 minutes of exercise. This would equate to approximately 9 grams for a 200 lb. athlete.
Other manufacturers and producers recommend anywhere from 5-10g daily taken before or after workouts. As with all nutritional supplements, consult with a physician before beginning any supplementation regimen.
Potential Side Effects of Glutamine SupplementationIn healthy adults, there have been no significant side effects shown. Some individuals report an upset stomach when beginning glutamine supplementation or when taking doses above 10g/day. If you choose to supplement your diet with pure glutamine, always error on the side of caution and follow instructions found on product labels.
ConclusionThe purpose of this article is to provide you with information on glutamine supplementation backed by scientific research. We’ve tried to include research that is based solely on pure glutamine supplementation as glutamine is often mixed with amino acid and protein powder matrixes, blends and formulas. Is glutamine effective in regards to recovery and building lean muscle? The studies we've examined don't provide us with enough evidence to make us spend our money on stand-alone glutamine products. Our opinion is that it does not hurt to have it as part of a protein, amino acid or recovery blend. However, paying for a pure glutamine product is probably unnecessary and expensive when you'd be better off spending that money on a more proven recovery product (like BCAAs). Remember, correlation does not imply causation. Many studies of glutamine supplementation’s effectiveness are performed in combination with whey protein, branched-chain amino acids, creatine etc.  While some swear by glutamine in certain situations (check out industry leading fitness guru Charles Poliquin’s thoughts on loading glutamine here), there is too much uncertainty for us to drop the extra money on a “high quality” glutamine product.
Are you a glutamine believer or have you seen a study that makes us look stupid? Let us know about it in the comments section below!
 “Glutamine”. University of Maryland Medical Center (UMMC). Retrieved from: http://www.umm.edu/altmed/articles/glutamine-000307.htm.
 Brosnan JT. “Interorgan amino acid transport and its regulation” J Nutr. 2003 Jun;133(6 Suppl 1):2068S-2072S. Review. PMID: 12771367.
 Finn K, Lund R, Rosene-Treadwell M. “Glutamine Supplementation Did Not Benefit Athletes During Short-term Weight Reduction”. J Sports Science and Medicine 2003 Sept-Dec. 2 163-168. Retrieved from: http://www.jssm.org/vol2/n4/7/v2n4-7pdf.pdf.
 Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T. “Effect of glutamine supplementation combined with resistance training in young adults”. J Appl Physil 2001 Dec;86(2):142-9. PMID: 11822473.
 Gleeson M. “Dosing and efficacy of glutamine supplementation in human exercise and sport training.” J Nutr. 2008 Oct;138(10):2045S-2049S. Review. PMID: 18806122.
 Castell LM, Newsholme EA. “The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise”. Nutrition 1997 Jul-Aug;13(7-8):738-42. PMID: 9263279.
 Welbourne TC. “Increased plasma bicarbonate and growth hormone after an oral glutamine load”. Am J Clin Nutr. 1995 May. Vol. 61 no. 5 1058-1061.
 Colker CM, Swain MA, Fabrucini B, Shi Q, Kaiman DS. “Effects of supplemental protein on body composition and muscular strength in healthy athletic male adults”. Current Therapeutic Research 2000 Jan. Vol 61, I 1. P 19-68.
You see in our quest to get HUGE we blew through a decent chunk of our minuscule savings trying all kinds of supplements. We were bummed when we dropped $50+ on a single product only to find out that it tasted like raw bear genitals after the 1st scoop. There had to be a better way to test this stuff. So, we created JackedPack - a monthly subscription service for sports nutrition samples. We test out the best stuff from premium brands and then send you a box of awesome samples right to your doorstep each month so you can try before you buy. It’s like Christmas for meatheads every month! YEAH BUDDY!
JackedPack's Philosophy on Supplements - Why they are awesomeSome of the greatest figures in American history were known supplement connoisseurs. Think Abe Lincoln could’ve decimated all those Vampires using just his bare hands (and magnificent beard) without some serious pre-workout supplements to get him juiced up? Absolutely not. Could George Washington have crushed the Brits without a steady diet of squats and protein shakes? No chance. And wasn’t it Patrick Henry who famously shouted “Give me supplements or give me death!”? One can easily make the argument that America wouldn’t be the bastion of freedom that it is today without nutritional supplements.
Needless to say, supplements are awesome when used safely and correctly. Whether you are like Honest Abe and looking for an energy boost in the gym or like G-Dub searching for a delicious protein powder to help you get huge and strong, we’ve got your back with this simple guide to supplements. Read on to fill out your tanks and cutoffs in no time so you can impress the MILF at the bar looking for a young stallion to take home.
ProteinWhether you are attempting to keep up with a standard GTL routine or working towards a bodybuilder-type physique, protein is your best friend. Protein is to muscle growth as the sun is to a delicious tan. If you take only 1 nutritional supplement, it should be a protein powder. Protein supplements can be taken at any time throughout the day/night, but strategic consumption would include early morning, immediately post-workout, and just prior to bedtime.
Just like hot chicks, protein supplements come in a variety of forms, shapes, and sizes. Depending on what you are doing or what time of day it is, you should switch up the type of protein (or chick) you take to make sure you are getting the most out of it. For example, when you’ve just crushed a heavy workout and your muscles need protein to help repair the damaged muscle tissue, you’ll want to go with a fast digesting protein like whey. If you wanna get fancy and technical, look for a whey protein powder that contains primarily isolates or hydrolysates because these are the purest and fastest digesting forms of protein and therefore perfect for post-workout nutrition. The different tiers of whey are similar to the different types of Scotch; whey concentrate or whey blends are more like your Johnnie Walker Red Label vs. whey hydrolysates that are comparable to Macallan 18. Both do the trick, one just does it a little bit better and costs more money. And both should get you laid if used properly.
Your muscles also need a protein immediately upon waking since you’ve been asleep and without protein for 6-8 hours. Eggs are the best protein source there is, but we all know sometimes you are running short on time and just need to throw something together faster thanShoenice can pound a bottle of 151. In that case, we recommend throwing 8-10 oz. of whole milk (yes you read that correctly; we drink whole milk and not that skim shit that’s for rich white chicks on diets) and 1-2 scoops of whey protein powder in a shaker bottle (whey concentrate or whey blends are completely fine for this purpose). Water works fine too (especially if you are calorie conscious), but it’s just not as tasty and won’t keep you full for quite as long. Note you can always throw together a shake anytime of day for extra protein or quality calories.
Finally, it can also be a good idea to take down a slower digesting form of protein before you go to bed since your muscles will be without protein for several hours. The slowest digesting form of protein powder is casein and that’s what you should shoot for before bedtime so that your muscles have a sustained flow of protein throughout the night. Try to get in 20-30 grams of casein before bed and your muscles will thank you by recovering faster than Ronnie & Sammy can break up and make up in one episode of the Jersey Shore.
These products will usually contain several different components (see below) that each elicit a different effect on the body and combine to make you a Silverback in the gym.
Usual suspects include:
Nitric Oxide (or N.O.) Boosters:
You probably heard of N.O. Xplode when it came out in 2005. You probably even tried it mixed with Vodka in college to make a drink that literally takes a dump on a Jager Bomb and then kicks its ass afterwards (note: as awesome as this sounds, we have to recommend you do NOT try this). Many formulas contain L-Arginine & L-Citruline; select amino acids that act as precursors Nitric Oxide and cause widening of the blood vessels (also known as vasodilation). This allows for increased flow of oxygen and other nutrients to be shuttled into the muscle. If you want to go Beast Mode, creatine may also be included in the pre-workout supplement with the N.O. component acting as a delivery system for the creatine. Side note: Viagra is basically a vasodilator targeted specifically for your diesel, so don’t be surprised if you notice an especially massive hard-on next time you pop back a nitric oxide supplement and see Kate Upton bouncing all over YouTube.
For the same reason a cup of coffee can help to wake you up in the morning or improve your ability to study and be more attentive at work, it can be used to improve your workouts. Caffeine acts as a natural stimulant and has an extremely short absorption time, ensuring that its positive effects (focus, intensity, thermogenesis) can be felt right away. Usually the amount of caffeine in just one serving of a pre-workout supplement is equivalent to several cups of coffee or more. So don’t take these in addition to having your “Venti-Mocha-Soy-Extra Whip-Hazelnut-Latte” because you might actually explode.
First of all we should say, don’t be surprised if you have a strange tingling effect in your skin 20-40 minutes after taking Beta-Alanine, this is normal. What is not normal is having that same feeling in your nether regions...that’s probably Chlamydia and you should go to the Doctor immediately. Beta-Alanine is another non-essential amino acid (also an antioxidant) that works at the cellular level to assist in preventing fatigue and lactic acid build-up. Lactic acid is part of the reason your muscles tire after resistance training and Beta-Alanine acts as a shield that can improve your overall endurance. If you need that in your sex life, there is another well-known product that can help with that...
That’s it for part I of the Bro’s Guide to Supplements. Stay tuned for part 2 and in the meantime check out the ultimate way to discover supplements at www.JackedPack.com. Don’t miss out our their internationally acclaimed workout anthem “Gym Rat” either.
This is the sixth of JackedPack’s blog series “Ingredients Explained”. Every week we will highlight a common ingredient found in sports nutrition products.
Green Tea Extract
What is Green Tea Extract?
Camellia sinensis is the plant from which all green tea is made. Green tea is considered a “super food” as its health benefits are numerous. While its antioxidative properties and general wellness properties are well known, it is also used to help aid in weight control and fat loss. It is featured in many fat burning sports nutrition supplements and is becoming more popular for those interested in improving their body composition.
Green tea is rich in natural phenols and polyphenols, compounds found naturally in plants. Tea has extremely high concentrations of flavonoids, a type of natural phenols.  Of these flavonoids, the most important to those interested in the health benefits of Green Tea are catechins. The catechins in green tea have been shown to have numerous health benefits. Besides their incredible antioxidative properties, they also have thermogenic effects that promote weight and fat loss.  
Green tea extract is essentially extremely high concentrates of green tea polyphenols (GTPs). The benefits of green tea are enhanced through taking green tea extract due to the higher concentrations of nutrients. Most serving sizes of green tea extract equate to about 4-6 cups of tea. There are a couple of different ways in which these concentrates are made from the tea leaves, but the common form of extract for supplementation is dry extract (powder), which is used for pills, tablets and capsules. 
What are the Benefits of Green Tea Supplementation?
While there are plenty of studies showing the awesome health benefits from green tea, including prevention of diabetes, heart disease, and its anti-carcinogenic effects, we will concentrate on its benefits in relation to exercise and weightloss.
- Thermogenic effect (metabolic stimulation)
- Increase energy expenditure when combined with caffeine
How Does Green Tea Extract Work?
Protection from Exercise Induced Free RadicalsOne of the side effects of high intensity training is cell damage, which is cause by free radicals released during exercise. By supplementing with antioxidants, you can protect yourself from the potential muscle, joint and tendon inflammation as well as damage caused by free radicals and consequently accelerate the healing process. For this reason, various antioxidants are included in sports nutrition supplements.
Green tea is an amazing source of antioxidants, protecting the body from harmful free radicals. To understand how green tea extract affects the body, we must understand what its most important ingredient is: Catechins.
CatechinsCatechins are a sub-class of flavanoids. These are antioxidant molecules that may potentially help in reducing risks of Alzheimer’s, cancer and cardiovascular disease.  The four important catechins in green tea are epigallocatechin gallate (EGCG), epigallocatechin (EGC), epicatechin gallate (ECG), and epicatechin (EC). The highest concentration of these catechins is EGCG, which is the most widely researched catechin found in green tea.
Help Stimulate Metabolism and Increase Energy Expenditure
Catechins are helpful in boosting your metabolism and consequently fat loss due to their relationship with an enzyme called catechol-O-methyltranferase (COMT). COMT breaks down Norepinephrine, a hormone in the human body that helps regulate metabolism. A higher concentration of norepinephrine means a faster metabolism. Catechins help inhibit COMT which therefore helps keep your metabolism higher.  There have also been studies performed on the positive correlation between caffeine and catechins, which enhances the metabolic benefits. A combination of caffeine and catechins increases 24-hour energy expenditure and also increases fat-oxidation. 
Combining Green tea and ExerciseStudies have shown that a combination of green tea extract and moderate exercise increases fat oxidation and glucose tolerance.  In controlled experiments where one group of test subjects supplemented with green tea extract and one group received a placebo then both groups participated in moderate exercise, the subjects supplementing with green tea extract showed greater loss of body weight, abdominal fat, subcutaneous abdominal fat, and fasting serum triglycerides. Similar studies also showed lower levels of low-density lipoproteins (LDL cholesterol) and lower systolic blood pressure. 
How to Use/Dosage Green Tea Extract
There are various schools of thought on the effective dosage of green tea extract. Most studies involve daily dosages of 300mg to 700mg. Many “Fat Burner” supplements include green tea extract in a blend with other herbal extracts. With all supplementation, read labels carefully and consult with a physician before consumption.
Potential Side Effects of Green Tea Supplementation
Though considered safe for most healthy adults, due to the caffeine content of green tea, side effects can include those associated with caffeine sensitivity. However, decaffeinated green tea extract is available.
Products in Our Full-Size Store Featuring Green Tea Extract
With all of its antioxidants and disease fighting properties, green tea extracts’ health benefits extend beyond getting you shredded for beach season. However, if you are looking to improve your body composition (lean mass to body fat ratio), and energy expenditure, green tea extract may be the extra boost you have been looking for to turn you into a lean, green, fat-burning machine (that was lame but who cares?).
Super HD by Cellucor
 U.S. Department of Agriculture, USDA. Database for the Flavonoid Content of Selected Foods, Release 2.1, January 2007.
 Nagao T, Hase T, Tokimitsu I. “A green tea extract high in catechins reduces body fat and cardiovascular risks in humans”. Obesity (Silver Spring). 2007 Jun;15(6):1473-83. PMID: 17557985.
 Nagao T, Komine Y, Soga S, Meguro S, Hase T, Tanaka Y, Tokimitsu I. (2005). “Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men.” Am J Clin Nutr. 2005 Jan;81(1):122-9. PMID: 15640470.
 I.T. Johnson & G. Williamson. Phytochemical functional foods, Cambridge, UK: Woodhead Publishing, 2003, pp. 135-145.
 Michael J. Weyant, Adelaide M. Carothers, Andrew J. Dannenberg, Monica M. Bertagnolli. “Catechin Inhibits Intestinal Tumor Formation and Suppresses Focal Adhesion Kinase Activation in the Min/+ Mouse”. Cancer Res January 1, 2001 61; 118.
 Kadowaki M, Ootani E, Sugihara N, Furuno K. “Inhibitory effects of catechin gallates on o-methyltranslation of protocatechuic acid in rat liver cytosolic preparations and cultured hepatocytes”. Biol Pharm Bull. 2005 Aug;28(8):1509-13. PMID: 16079503.
 Dulloo AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, Chantre P, Vandermander J. “Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans.” Am J Clin Nutr. 1999 Dec;70(6):1040-5. PMID: 10584049.
 Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. “Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans.” Am J Clin Nutr. 2008 Mar;87(3):778-84. PMID: 18326618.
 Maki KC, Reeves MS, Farmer M, Yasunaga K, Matsuo N, Katsuragi Y, Komikado M, Tokimitsu I, Wilder D, Jones F, Blumberg JB, Cartwright Y. “Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults.” J Nutr. 2009 Feb;139(2):264-70. Epub 2008 Dec 11. PMID: 19074207.
 Cardoso GA, Salgado JM, Cesar MD, Donado-Pestana CM. “The Effects of Green Tea Consumption and Resistance Training on Body Composition and Resting Metabolic Rate in Overweight or Obese Women.” J Med Food. 2012 Nov 9. PMID: 23140132.
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