Salmon Salad Pita

Salmon Salad Pitas | Bulu Box Sample Superior Vitamins and Supplements

Makes 2 servings.

1/2 cup canned wild salmon

1/4 cup grated carrots

3 Tbsp sliced scallion

1 Tbsp light mayonnaise

1/2 tsp curry powder

1/2 tsp apple cider vinegar

1 whole-wheat pita, cut into halves

1/2 cup baby spinach leaves

Combine all ingredients, except spinach leaves into a bowl. Line the pita shell with the baby spinach leaves then scoop the salmon salad into the pita, and enjoy!

 

Serving: ½ pita

Total: 175 Calories, 23carbs, 5 grams fat, 16 grams protein

http://www.womenshealthmag.com/weight-loss/feel-full-on-fewer-calories?page=2&cm_mmc=pinterest-_-womenshealth-_-content-weight-loss-_-SalmonSaladPita

 

 

Get Into Grains

By Rena Valentino Roark | Health and Fitness Coaching

This last decade has made many people so carb conscious, most are squeamish or downright scared to even be near the “forbidden food.”  However, whole grains have been a central element of the human diet since early civilization – the word “meal” meaning ground grains, which is exactly what people had eaten as their staple meal for centuries without ever giving it a second thought.

Humans began settling down into farming communities and ceased being hunter/gatherers when they were able to cultivate grain crops. On all continents, people began living in these farming communities, and they had lean, strong bodies.  In the Americas, corn was the staple grain. In India and Asia, it was rice. In Africa, people ate sorghum. In the Middle East, they used wheat, making pita bread, tabouli and couscous. In Europe, corn, millet, wheat, rice, pasta, dark breads and even beer were considered health-providing foods. In Scotland, oats were a staple food. In Russia, they ate buckwheat or kasha. Very few people were overweight, and no one blamed it on over-excess of grains.

Wholegrains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E, and B-complex vitamins.  Some grains, such as quinoa, contain all the amino acids to make it a complete protein, having as much protein as a cup of milk.  Because the body absorbs whole grains slowly, they provide satisfying, high-quality energy and endurance.

Wheat has become such a central grain in America that most peoples’ whole grain source has only come from whole wheat, which contains gluten and doesn’t work for everybody.  The best way to find the best grains for you is to experiment and see how they make you feel after an hour or two after – are you satisfied, still hungry, full of energy, lacking energy…  Check out the list below for new grain ideas and find your great grain!


  1 Cup Grains

 


Water

 


Cook Time

 


Contains Gluten?

 


  Common Grains:

 

 
  Brown rice
2 cups 45-60 minutes No
  Buckwheat (kasha) 2 cups 20-30  minutes No
  Oats (whole oats) 3 cups 75-90 minutes Possibly (due to content, contact, or contamination)
  Oatmeal (rolled oats) 2 cups 8-20 minutes Possibly (due to content, contact, or contamination)
  Alternative Grains
 
  Amaranth
3 cups 30 minutes No
  Barley (pearled) 2-3 cups 60 minutes Yes
  Barley (hulled) 2-3 cups 90 minutes Yes
  Bulgur (cracked wheat) 2 cups 20 minutes Yes
  Cornmeal (aka polenta) 3 cups 20 minutes No
  Couscous* 1 cup 5 minutes Yes
  Kamut 3 cups 90 minutes Yes
  Millet 2 cups 30 minutes No
  Quinoa 2 cups 15-20 minutes No
  Rye berries 3 cups 2 hours Yes
  Spelt 3 cups 2 hours Yes
  Wheat berries 3 cups 60 minutes Yes
  Wild rice 4 cups 60 minutes No

*Not technically a grain, but a small pasta product made from wheat

Cooking times are approximate and depend on how strong the heat is. It’s a good idea to lift the lid and check the water level halfway through cooking and toward the end, making sure there is still enough water not to burn the grains, but don’t stir. Once cooking is done, fluff the grains with a fork.

One cup of dry grain yields enough for 2 to 4 people. Basic directions for cooking grains:

  1. Measure the grain, rinse in cold water using a fine mesh strainer.
  2. Add grains to recommended amount of water and bring to a boil.
  3. A pinch of sea salt may be added to grains to help the cooking process, with the exception of kamut, amaranth and spelt (salt interferes with their cooking time).
  4. Reduce heat, cover and simmer for the suggested amount of time, without stirring during the cooking process.

Note: It is optional to soak the grains for a few hours before to soften. Be sure to drain soaking water before cooking.

 

Adapted from Institute for Integrative Nutrition materials
©Rena Valentino Roark, CHC, CPFT


Bulu Box | Rena Valentino Roark, Guest Blogger, Personal Trainer

About Our Guest Blogger
Rena Valentino Roark | Health and Fitness Coaching

Rena Valentino Roark, CHC, CPFT, is a Certified Health Coach and Certified Personal Fitness Trainer.  She works with individuals and group clients as a health and fitness coach to offer support and guidance for their health goals through a holistic look at their lives, helping to find balance between exercise, diet, career, and relationships.  Providing accountability and motivation, she can help reduce stress, increase energy and self-confidence, and ultimately help individuals work towards the best version of themselves.

If you are interested in learning more about how Rena can help support you in your health goals, contact Rena at r.valentino.roark@gmail.com

 

 

What’s Up With Milk?

Whats Up With Milk? | Bulu Box - sample superior vitamins and supplements

What’s exactly up with milk? Is it a vital nutrient for strong bones or is milk full of hormones and other toxins that shouldn’t be allowed in our bodies? We aren’t doctors or nutritionists but we’ve done a little research to explore both sides of this debate.

According to Better Health Channel, “Milk is an excellent source of vitamins and minerals, particularly calcium. Nutritionists recommend that milk and other dairy products should be consumed daily as part of a balanced diet.”

The vitamins and nutrients you can expect to find in milk include:

  • Calcium
  • Riboflavin
  • Phosphorous
  • Vitamins A, D and B12
  • Pant

What about the difference between 1%, 2%, Skim, & Vitamin D?

Almost all liquid milk approved by the U.S. Department of Agriculture is fortified with vitamin D. The difference between vitamin D milk and 2% depends on the composition of the vitamin D milk. Since most 2% milk contains vitamin D, there’s almost no difference between the two. There’s only minor difference between the vitamin D and 2% milk, for example, “full-fat” vitamin D milk is different than regular vitamin D milk. So whole milk contains the most fat, with 3.5%, reduced fat milk has 2% of milk fat, 1% milk has 1% milk fat and skim milk can contain up to 0.2% fat.

If milk isn’t your thing, there are other options for you! Many people choose to opt out of milk for a healthier and dietary solution.

Sometimes milk gets a bad wrap because of hormones and other chemicals found in the cows, which many people avoid. Also, many people around the world are not able to process milk, making them lactose intolerant. According to Dr. Weil, M.D. milk consumption is the reason associated with recurrent childhood ear infections, eczema, asthma, sinus infections, and other ailments. Dr. Weil states that those not allergic to milk will find that their symptoms improve when they eliminate milk products.

Here are options for opting out of milk:

Soy Milk
Has almost as much protein as cow’s milk, plus plant chemicals that may help lower cholesterol.

Rice Milk
This milk offers lots of carbs, making the perfect fuel after a workout!

Almond Milk
Fewest calories out of the milk bunch, it’s fortified with vitamin E, a powerful antioxidant, as well as calcium and vitamins A and D.

Hemp Milk
Naturally rich in omega-3 fatty acids, which are amazing nutrients for your heart, brain, and mood.

Coconut Milk
Has the least amount of sodium and can be very low-cal, as well as vitamin B12, a brain boosting nutrient!

 

Sources:

http://www.livestrong.com/article/547710-the-difference-between-vitamin-d-milk-2-milk/#ixzz278X5lBQv

 

 

8 Simple Ways to Keep From Over-Eating

8 Simple Ways to Keep From Over-Eating | Bulu Box - sample superior vitamins and supplements

Before going backfor seconds, try one or more of these tips to prevent over-eating. They’reeasy and most often… effective.

1. Drink 8oz of water
Drink a full glass of water before each meal, as well as during your meal!Water will fill ya up. Plus it’s one of the healthiest and purest choices ofbeverages!

2. Save it for later
Most resteraunt portions are way too big. When you go out, ask for a takeout box with your meal, that way you can instantly pack away half your meal foranother time. Not only will you save money in the long run but you also won’tbe left wondering where your whole meal went.

3. Cut your food insmaller pieces  
Remember when you were little, and mom cut your food in smaller pieces?Well, rewind a few years and start doing that again! According to a researchstudy at Arizona State University, people ate less when they had smallerbites.

4. Eat one piece at atime
Take a bite, now eat it slowly, savor the flavors and put your utensildown. Really enjoy your food, try not to shove it all in at once.

5. Get a smaller plate
Swap your big dining plates for smaller versions. Eating off a smallerplate will trick your mind into thinking you’re eating more of your foodbecause it will look like a bigger portion on your smaller plate. Genius, huh?

6. Avoid Eating “FamilyStyle”

We all love the holidays, but it can’t be Thanksgiving everyday. So stopsetting everything out on the table. Otherwise you’ll find yourself gettingseconds, thirds, or more. It’s easier to say no to food when it’s not sittingright in front of you.

7. Don’t Get Distracted!
We all love a little food and entertainment, but they aren’t always thebest mix. Turn off the TV, internet, and get rid of any reading material whenyou are eating. You will get carried away and not notice how much you’reeating. So savor the flavor and enjoy every bite! :)

8. When You’re Full,STOP Eating!
It seems simple, but before taking another bite, stop. Focus on your body.Are you full? Chances are good that your body isn’t telling you it needs fed,it’s just your mind getting greedy for sweets (or any other craving). Payattention to your body and it’s commands.  


Sources:
http://www.quora.com/Weight-Loss/How-did-you-master-eating-less-at-mealtimes

 
 

Multi-Purpose Nom-Noms

We all know that there are a million ways to use duct tape–fix a broken chair, fix a hole in your pants or hold up your car window. Well,like duct tape, these foods can do many more things than their main purpose,however, they may not fix that hole in your pants. 

Apple Cider Vinegar | Bulu Box Sample Superior Vitamins and SupplementsApple Cider Vinegar
Prepare yourself for how many things vinegar is capable of.For starters, it can balance your body’s pH balance. Why is this important?Well, if your pH gets too low, or you have higher acidic levels) you willexperience a lack of energy and you’re more prone to infection. It can detoxifyyour liver, help break up mucus membranes throughout your body and helpscleanse your lymph nodes. It’s even been known to decrease the amount ofabdominal fat and waist circumference when taken daily. But wait!! There’smore! Apple Cider Vinegar is known to help cure allergies with its ability toreduce mucus and sinus congestion and help treat pimples.

And when your done using AppleCider Vinegar for health benefits you can use it for home improvement: it canbe used as a weed killer, an ant deterrent and a glass cleaner! 

Eggs | Bulu Box Sample Superior Vitamins and Supplements

Eggs
This age-old breakfast favorite turns out to be more than justa companion to bacon. Eggs are the highest source of choline, which is criticalto brain function and memory and is linked to help preventing Alzheimer’sdisease. They’re also high in the powerful antioxidants, lutein and zeaxanthin,that increase your eye health. Not only that, but eggs are the highest qualitysource of protein and can be made in hundreds of ways (scrambled, poached, hardboiled, fried, etc.) and used in almost any recipe.  

Coconut | Bulu Box Sample Superior Vitamins and Supplements

Coconut Oil
The manyhealth benefits of coconuts are becoming well known and range from weight management to using coconutwater as a natural sport drink. You can substitute coconut oil for butter,vegetable oil or lard in any recipe to give it a healthy kick. It can alsomoisturize skin and make hair feel softer, and smell amazing!

Pumpkin | Bulu Box Sample Superior Vitamins and Supplements

Pumpkin
This iconicfall time produce isn’t just for carving jack-o-lanterns anymore. This nutrientpacked food can be added to soup, cake or even eaten as a snack! Pumpkins are packedwith beta-carotene, an antioxidant that helps to rejuvenate the skin, makingyou look ravishing. It also contains a healthy amount of potassium, which helpslower blood pressure and maintains healthy bones.

 

Sources:

http://articles.cnn.com/2007-11-06/health/cl.healthful.foods_1_peanut-butter-rice-cakes-source-of-trans-fats/2?_s=PM:HEALTH
http://www.naturalnews.com/036142_apple_cider_vinegar_reference_graphic.html
http://coconutoilcooking.com/coconut-oil-blog-posts/multipurpose-foods-chef-cristian-feher/
http://www.joybauer.com/photo-gallery/top-10-superfoods/Pumpkin.aspx

 

Find a Healthier You In a Flip of a Page

Put down 50 Shades of Gray Bulugan! Even though we all love a little guilty pleasure we can’t put our health on hold. Make a difference in your life and pick up one of the ten books we’ve found for you! No matter what health journey you are on, we have something to help you along your way to becoming a better, healthier you!


Crazy Sexy Diet | Bulu Box - Sample superior vitamins and supplementsCrazy Sexy Diet: Eat Your Veggies, Ignite Your Spark & Live LikeYou Mean It! 
By Kris Carr

With the help of a group of health experts, Carr gives us thefoundation of her Crazy Sexy Diet: a low-fat, low-glycemic, vegetarian programthat emphasizes balancing the pH of the body with whole foods, nourishingorganic green drinks, and DE-licious smoothies. Carr also shares the steps ofher own 21-Day Cleanse.

With ten chapters, Carr will empower you to move from astate of damage control to a state of repair, renewal, and rebalance. Carrdebunks diet myths and shares methods to detoxify our bodies.

Buy Now

Shop Detox Products

The Happiness Diet | Bulu Box - sample superior vitamins and supplementsThe Happiness Diet
By Tyler Graham & Drew Ramsey, MD

“For the first time in history, too much food is making ussick,” one reader stated in their review of TheHappiness Diet. This book is a nutritionalprescription for a sharp brain, balanced mood, and lean, energized body. It’san excellent way to introduce the idea of a whole food diet to health foodnewbies.

The Happiness Diet isn’tonly about the threat your current diet may impose— the book also includes an“escape plan” with chapters containing whole food recipes.

Buy Now

Skinny Bitch | Bulu Box - sample superior vitamins and supplementsSkinny Bitch
By Rory Freedman & Kim Barnouin

Skinny Bitch isn’tonly highly entertaining, it’s also extremely informative. The book focuses ona Vegan diet and gives a hard dose of reality to what’s really “making us fat.”A UK magazine called it “a vegan diet with a bit of attitude thrown in.”

Besides advocating a purely vegan diet, the book alsoinforms us about the controversial topics of factory farming and animalcruelty. While this book may not convince you to follow a strict diet, it mightbe the reason you start swapping a fast food hamburger for a veggie burger.

Buy Now

Add more ing to your life | Bulu Box - sample superior vitamins and supplementsAdd More Ing to Your Life: A Hip Guide to Happiness  
By: Gabrielle Bernstein

Bernstein’s book will help you live a life worth living! Themessage of the book is pretty simple; change your thoughts, change your life.One review claims, “This book is like having a great talk with your best friendwho tells you like it is.” The author is a motivational speaker and life coach,so it’s no wonder this book can capture your soul and become an inspiration forhappiness. 

Buy Now

Complete Idiots Guide Cooking Substitutes | Bulu Box - sample superior vitamins and supplementsThe Complete Idiots Guide: Cooking Substitutes
By: Ellen Brown

Whether you’re a top chef or an amateur in the kitchen,there comes a time when you need to substitute an ingredient for a dietary needor you’re just wanting to make healthier choice. Maybe you’ve seen our “HealthySubstitutions” but it’s pretty crazy what can be substitutedand best of all, no tall white chefs hats needed!

Buy Now

In Defense of Food | Bulu Box - sample superior vitamins and supplementsIn Defense of Food: An Eater’s Manifesto
By: Michael Pollen

What to eat, what not to eat, and how to think about health:this book is a manifesto for our times. Michael Pollen argues that humans used to know how to eat well but throughoutgenerations we have become confused and everything has become complicated. As aresult, we eat foods that are not “real.” Michael Pollen’s main advice: “Don’teat anything that your great-great grandmother would not recognize as food.”

Buy Now 

Supplement Bible | Bulu Box - sample superior vitamins and supplementsSupplement Bible
By: Earl Mindell

Whether you’re a Bulugan or not, you see the importance andvalue we put on supplements. With the thousands of supplement options availabletoday, it’s hard to decide what your body can benefit from and which ones youcan live without. Earl Mindell answers the questions and supplies the factsabout supplements.

Buy Now

Vitamin Bible for the 21st Century | Bulu Box - sample superior vitamins and supplementsVitamin Bible for the 21st Century  
By: Earl Mindell

Similar to the SupplementBible, Earl Mindell will explain the importance of vitamins and theexcitement surrounding them. Mindell explores the natural alternatives topopular over the counter medicines today, as well as how to cure illnesses withthe use of vitamins. One review states, “Learn everything you ever needed toknow about what you can do to live a longer, happier, and healthier life.”

Buy Now

Shop Vitamin Products

Better Each Day | Bulu Box - sample superior vitamins and supplementsBetter Each Day
By: Jessica Cassity

What if day-by-day your life just got better and better? Ifyou’re already on the track… track to a life of everlasting health and fitness thisbook is the extra push you need to reach the finish line.  BetterEach Day is packed with tips on overall well-being, scientific findings,and ways to feel more confident, getting fit, and so much more. If you’relooking to feel healthier, and of course, happier, then this book is for you!

Buy Now >

Tomato Basil Cheddar Soup

Tomato Basil Cheddar Soup | Bulu Box - Sample superior vitamins and supplements

It’s soup season Bulugans! Whip up this super easy(and healthy!) soup for the upcoming cold nights.

Ingredients:
Makes 6 servings

  • 2 28-oz. cans of diced tomatoes
  • 1 medium onion, chopped
  • 2 cloves of garlic, chopped
  • 1 Tbs olive oil
  • 2 cups of vegetable broth
  • 1 cup of plain Greek yogurt
  • 1 cup cheddar cheese, grated
  • 1/2 cup basil, chopped, looselypacked
  • 2 tsp of oregano
  • 1 tsp sugar
  • dashes of salt and pepper

Directions
In a large pot, over medium heat, add the olive oil and choppedonion and cook for four minutes until the onion is tender. Add in the choppedgarlic and cook for two minutes. Then, pour in the 2 cans of diced tomatoes(not drained) and the 2 cups of vegetable stock. Stir in the ½ cup of basil,the 2 tsp of oregano, the 1 tsp sugar and a dash of salt and pepper. Cover thepot and let it simmer for 10-12 minutes. After it has simmered, add the 1 cupof Greek yogurt and 1 cup of cheddar cheese and stir until it is blended. Ifyou want a smoother texture, mix the soup with an immersion blender. Top it alloff with a few chopped basil and a sprinkle of cheddar cheese and enjoy!

PER SERVING: 176 calories, 19 gcarbs, 7 g fat, 9 grams protein. 

 


Beyond the Beach – The Benefits of Coconuts

The Benefits of Coconuts | Bulu Box - Superior Vitamins and Supplements

Imagine yourself sitting on a soft sandy beach. You’ve gotthe sun shining down on you, the waves coming in and cooling off your toes, a piña colada in one hand and a good book in the other. What you may not know is that piña colada (or at least the coconut in it) may be more beneficial to your health than just improving your mood. Coconuts pack massive amounts of health benefits and aregrowing in popularity meaning you can find coconut products everywhere. All youneed to make this dream a reality is a sandy beach!

Coconuts have been around for centuries and island nativeswill tell you that they’re a staple in their diet, and the secret’s out abouttheir many health benefits. They’re called a “functional food”, not justbecause of the many uses of their shells and flesh, but because they have manyhealth benefits outside of their nutritional content. 

Coconut water simply is the clear liquid that pools insidethe whole green coconuts and is rich in electrolytes and potassium. It’s beencalled nature’s sports drink with the many beneficial hydrators that keep youfeeling your best during and after a workout. You can find coconut water inliquid form (such as ZICO) or in a convenient powder form such as HawaiianCoconut Energy which has the same effects of coconut water, but with no calories! Bonus!

There’s been a lot of back and forth regarding the healthbenefits of coconut oil as a dietary supplement. The debate spurs from the typeof fat it contains. The saturated fat, is a medium chain triglyceride that ismetabolized differently than other oils and fats. It contains lauric acid,which is also found in breast milk, and is a type of fat that is easilyabsorbed to be used as energy. Many have used coconut oil for cooking and claimthat it gives their food a great taste – at Bulu Box, we use it to make CashewCoconut Creamer

Coconut oil is also super beneficial for your hair! Smoothsome through your hair after you shower to get soft, shiny, non-frizz hair allday long (and it smells fantastic!) Or, to get rid of broken split ends, rub oncoconut oil a half hour before you shower and your hair will come out lookingrefreshed and nourished!

Added bonus! The coconut flesh, the actual coconut insidethe shell, is full of fiber, vitamins and minerals that can help cleanse anddetoxify your system and aid in digestion.

You don’t have to be at the beach to try this nutritious “functionalfood” – you can sip on this island favorite while walking the city streets,bringing a bit of the beach with you.

 

Sources:
http://www.coconutresearchcenter.org
http://www.doctoroz.com/blog/charles-mattocks/benefits-coconut-oil

 
 

The Science Behind Your Pre-workout Pump Up

The Science Behind Supplements | Bulu Box - Superior Vitamins and Supplements

Ifyou’ve ever taken a good pre-workout supplement (we’re big fans of AthleteOctane, Eight Ball and Maniac) – you know what a difference it canmake in the gym. But what exactly is happening in our bodies that makes us feelso amped? Let’s look at the science behind how these supplements work using allthe super scientific terms, like catecholamine synthesis and then explain it in words that we actuallyunderstand.*


ENERGY: You needsome energy to get up in the morning and go for that run, or  some at the end of the day when you wouldrather lay down on the couch than go to the gym. Here are a couple ingredientsto look for in order to get the energy and focus you need to get goin!

Tyrosine
Tyrosine isan amino acid that’s a precursor to neurotransmitters and important in proteinsynthesis. It accelerates the catecholamine synthesis and regulates the effectsof acute stress. This process gives you an increase in concentrationwhen stress is placed on your body, such as during an intense workout. Take500-1000 milligrams half an hour before you get into that intense workout.

Try out: Redline Extreme

Caffeine
Thisstimulant has helped millions of people every day transition from dazed andsleepy eyed to pumped and alert. Chances are you’ve already had at least onecup of coffee or some sort of caffeine today. This widely popularstimulant acts upon the central nervous system to increase energy and pump upour metabolism. It releases fatty acids into the blood stream that will be usedas energy – resulting in some pretty awesome fat burning power. Not only does itincrease our metabolism, it increases your focus and your general bodycoordination. But, be careful, if you take too much of this potent supplementit can disrupt your coordination and lead to headaches. Take a moderate amount,about 200 mg a half hour before you plan to workout and you should be good togo.

Try out: ANS Performance HIT


POWER: Sometimes,you need some extra strength to power through an intense lifting session – somethingthat will give you an edge to do one more rep or go for the heavier weight. Inorder to get the most out of your lifting session look for these ingredients inyour pre-workout supplement.   

Creatine Monohydrate
Sciencelesson y’all. Adenosine Triphosphate, or more commonly known as ATP’s, are theonly source of energy that causes muscles to contract. When your body has usedup all these ATP’s during your reps, the body replaces these ATP’s by breakingdown creatine phosphate (CP’s) and allows for an extra 8-12 seconds of energy.By taking 5 grams of creatine monohydrate before you workout, your stocking upon CP’s so you can maximize your workout with power.

Try out: BPI Sports 1.M.R 

Taurine
Taurine isanother amazing lil’ amino acids that helps with protein synthesis.This one is naturally found in your body and helps regulate the level of waterand salts in your blood. By controlling the fluid balance in the cell membranesof muscle tissue it helps to control muscle contractions. Since taurine isalready naturally occurring in the body, you only need an extra 1-2 gramsbefore you push those muscles to the max.

Try out: On Go Energy


MUSCLE-BUILDING: Nowthat you have extra energy, intense focus, and a lil extra power behind yougoing through your workout, you need something that will help build thosemuscles. These ingredients will help do just that.

High Glycemic Carbohydrates
Againstpopular belief, not all carbs are bad. These carbs are digested quickly and canhave a huge effect on your muscles. To understand this better lets go back toour science lesson on creatine monohydrates: our bodies use ATP’s to getthe energy needed to drive muscle contractions. When all of those ATP’s are used upthe body uses creatine phosphates (CP’s) for energy, but it only stores enoughfor a maximum effort of 8-12 seconds of muscle contraction. If yourbody has used all of the CP’s, it turns to stored glycogen, orcarbohydrates that are stored in the muscle tissues, and blood sugar to restorethose original ATP’s. This cycle repeats every time you do a rep in the gym. Bytaking 20-60 grams of High Glycemic Carbs you can preserve thosemuscle cells so you can become a lean, mean, fighting machine.

Try out: RevHoney U-Tube

BCAA’S
BCAA’S, orBranched Chained Amino Acids, are a three branched amino acid chain thatreduces breakdown in the muscle tissue by making quick-ready energy availableto your muscle tissues. It prevents the body from taking essential amino acidsfrom the muscles for energy and uses the BCAA in the blood stream instead. Thismeans that all those handy amino acids that are essential to building muscletissues, can stay in your muscles and not be used for energy. A great source ofBCAA’s is Whey Protein (we like Elemntz Vanilla Bean Whey Protein  and 100% Whey Gold Standard). Thishigh-quality protein is packed with BCAA’s, can be digested quickly and canincrease protein synthesis so you can build up those muscles.

Try out: Axis Labs N’Gage


ENDURANCE: Nowthat you have all the tools to have a great workout, here are a few supplementsthat can increase your endurance to get you to train harder, better, faster andlonger.

Beta-Alanine
This handyamino acid increases the levels of carnosine in the muscle tissue. Carnosine isa dipeptide made up of beta alanine and histidine, and increases your endurancethrough antioxidant properties and delays neuromuscular fatigue. Soundcomplicated? Just know that if you take 2-2.5 grams before you workout, youcan do more reps without getting tired. Whoop whoop!

Try out: EAS Phos Force 

Citrulline Malate
This amino acid is not used during protein synthesis but optimizes bloodflow to reduce the sensation of fatigue. This can lead to an increase in theproduction of Adenosine Triphosphate, or ATP’s, and remove endotoxins, likelactic acid, that are produced during training. This means by taking 3-6 gramsbefore a workout, you can efficiently use your energy and prevent sorenessafterwards.

Try out: Source Naturals L-Citrulline Capsules 


RECOVERY. Youhave finished that mind blowing workout. You feel fan-frickin-tastic. Now is thetime to think about protecting those muscles you just worked on. Antioxidantsneutralize the free radicals that can damage cellular components such as DNA orthe cell membrane, which causes the cells (like those precious muscle cells) todie. By taking some of these antioxidants after you work out, you can make surethere’s no damage to your muscles.

Vitamin E
Vitamin Eis one of the most potent lipid-soluable antioxidants that influences theeffectiveness of other antioxidants. By taking this vitamin, you can increasethe amount of good antioxidants that will keep your muscle cells intact.

Try out: FRS Healthy Slim 

Alpha Lipoic Acid
Thisextremely powerful antioxidants protects your red blood cells. Alpha LipoicAcid is similar to insulin in that it increases the glucose uptake by yourmuscle cells and decreases the glucose uptake by fat cells. In plain terms: itallows you to make more muscle and less fat. Boom.

Try out: AI Sports Alpha Lipoic Acid 


Note: It’s important to cycle through thesupplements you take to keep your body from adapting to them. It’s a good ruleof thumb to use a product for 6-8 weeks and then stop using it or switch to adifferent product for 2-3 weeks. If you’re really interested in a pre-workoutsupplement, always check with your doctor, find out the ingredients and read product reviews beforeyou purchase.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sources:
http://www.mayoclinic.com/health/taurine/AN01856
http://www.umm.edu/altmed/articles/tyrosine-000329.htm
http://www.muscleandstrength.com/expert-guides/pre-workout