SUPPLEMENT GUIDE...12 Creatine Monohydrate 13 Fish Oil 14 Multivitamin 15 Bottom Line BY OUALID ZAIM...

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SUPPLEMENT GUIDE


SUPPLEMENT GUIDE

*Copyright notice*

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mechanical, including photocopying, recording, or by any informational storage or retrieval system

without expressed written, dated and signed permission from the author. All copyrights are

reserved.

*Disclaimer*

The information provided in this report is for educational purposes only. I am not a doctor and

this information is not to be taken as medical advice. The content of this book is based on my

understanding of the current research and my personal experiences with fitness.

This advice and tips given in this report are designed for healthy adults only. You should consult

your personal doctor to make sure the strategies outlined here are appropriate for your individual

circumstances.

If you have any health issue or pre-existing conditions, please consult with your physician before

implementing any of the information provided in this book.

This paper is for informational purposes only and the author does not accept any responsibilities

for any liabilities or damages, real or perceived, resulting from the use of this information.


SUPPLEMENT GUIDE

TABLE OF CONTENTS

4 Introduction

8 Whey Protein

10 Fat Burners

11 BCAAs

12 Creatine Monohydrate

13 Fish Oil

14 Multivitamin

15 Bottom Line


SUPPLEMENT GUIDE

INTRODUCTION


SUPPLEMENT GUIDE

As their name suggests, supplements are

products that are destined to be used in

conjunction with food as part of a healthy

and balanced diet, not as a substitute for

such.

Supplements are designed to give you a little

extra help to achieve your fitness goals. No

miracle supplement will do the work for you,

whether we’re talking about muscle building or

fat loss.

Too many people believe that the only use

of a protein powder can transform them into

Spartan Warriors in a few weeks, which of

course is no more than a fantasy carefully

nurtured by big supplement companies. The

body uses protein supplements in the exact

same way that he uses protein from chicken

or eggs; there’s really nothing magical about

them.

The same goes for all other supplements:

they are often associated with benefits that

revolve around “build more muscle faster” or

“burn more fat faster”, which in most cases are

overstatements. No magic powder is going to

help you lose fat or put on muscle if your diet

and training are not impeccable.

INTRODUCTION“NO MAGIC POWDER

IS GOING TO HELP YOU LOSE FAT OR PUT ON

MUSCLE IF YOUR DIET AND TRAINING ARE NOT IMPECCABLE.”


SUPPLEMENT GUIDE

At the complete opposite of people who only

swear by supplements, there are the people

who think that supplements are some kind of

“unhealthy chemical products” and don’t get

anywhere near them.

These people tend to forget that everything

we put in our mouths on a daily basis is

full of “chemicals”, from processed foods

to vegetables treated with pesticides to

prescription drugs that are supposed to “heal”

us.

It’s often the same people who confuse

supplements with steroids. In no case does

a supplement relate to an anabolic steroid.

I’m a natural fitness athlete and believe me: if

supplements were steroids, I would be a hell

of a lot more shredded and muscular than I am

today.

Anybody who knows what he’s talking about

can tell the difference between supplements

and steroids. The products that are referred to

as supplements actually hold health benefits

and can help you achieve your health and

fitness goals.

That being said, you don’t have to use any of

the following supplements if you don’t want

to. At the end of this manual, I will be giving

you a quick recommendation on which ones to

use in priority if you were to make a choice.

So without further ado, what are the most commonly used supplements, their benefits, and how do we use them?


SUPPLEMENT GUIDE

SUPPLEMENTS


SUPPLEMENT GUIDE

Whey protein is by far the most commonly

used supplement in the fitness industry. It’s a

very convenient source of protein that allows

you to reach your daily protein requirements

more easily. Some people find it hard to reach

their daily quota with food only, especially

people who are not really into meat.

Whey protein comes from cheese and has

a protein digestibility-corrected amino acid

score of 1, which means it’s the protein of

highest quality in the world. It contains

appropriate amounts of amino acids,

especially leucine, which is the main building

block of lean muscle mass.

On top of that, whey protein has the following

benefits:

√ It’s instantly available and easily

consumable: a simple glass of

water will do the trick, which is very

convenient for muscle mass retention

purposes when you don’t have time to

get a decent meal

√ It can be taken at any moment during

the day

√ It’s quickly digestible: a scoop of whey

protein is absorbed by the body in a

matter of 2 hours, which makes it an

excellent source of protein to support

muscle recovery and growth after your

workouts

√ It reduces fatigue and muscle soreness.

WHEY PROTEIN“WHEY PROTEIN

CONTAINS APPROPRIATE AMOUNTS OF AMINO

ACIDS, ESPECIALLY LEUCINE, WHICH IS THE MAIN BUILDING BLOCK

OF LEAN MUSCLE MASS.”


SUPPLEMENT GUIDE

Because whey protein comes from dairy, you

can’t consume a regular whey product if you

are lactose-intolerant. Some whey powders

contain much less lactose than others, which I

recommend in that particular case.

Otherwise you can always go for other sources

of protein powder. There are plenty on the

market, including egg protein.

One scoop of whey protein or another form

of protein powder daily can be very useful

when dieting to lose fat in case you have

trouble reaching your protein requirements.

It’s a convenient source of protein at the

lowest calorie cost possible. Also, it’s not very

expensive.


SUPPLEMENT GUIDE

Just like protein supplements, fat burners

aren’t magic powders either. All other things

being equal, they might help you lose fat a tiny

bit quicker.

If we want to know which fat burners work

and which don’t, we need to come back to the

main scientific principle behind fat loss, which

is energy balance.

According to that principle, the only way for a

fat-burner to help you lose fat is to get you to

burn more energy or to decrease your energy

intake without any additional effort on your

part.

For this reason, a good fat-burner might bring

the 3 following benefits to the table:

√ It may boost your metabolism by

slightly increasing your resting

metabolic rate

√ It might help you control hunger and

cravings

√ It might make your diet easier and more

enjoyable in general.

Any fat-burner promising you something

else is probably lying to you. That being said,

the best active substances to look for in a

fat-burner are:

» Caffeine

» Synephrine, which works well with

caffeine

» Yohimbe, must be consumed alone and

on an empty stomach

» Green tea extracts, which also go well

with caffeine

» Forkosoline, which works well with

synephrine.

2 of these substances are now part of your diet

(caffeine and green tea), which is why I don’t

see any real benefit in using an additional fat

burner. It’s definitely not the first supplement

on which I would spend my money.

FAT BURNERS


SUPPLEMENT GUIDE

BCAAs or branched chain amino acids refer

to a group of 3 essential amino acids: leucine,

isoleucine and valine. They can be found in

high amounts in quality protein sources such

as meat, eggs and whey protein.

Leucine is the most important of all 3 as it

directly stimulates muscle protein synthesis,

which is why it’s considered to be the main

building block of your muscles. The other 2

amino acids play secondary roles.

The first thing to know is that if you get enough

protein from your diet, which you will, BCAAs

won’t really be useful to you.

If on top of that you decide to use a protein-

based supplement such as whey protein

that contains even more BCAAs than food,

you have no reason to get BCAAs from an

additional source.

The truth is there’s only one situation in which

BCAAs can make a little difference, and that is

if you choose to train in a fasted state and not

eat for a while after that.

If you exercise early in the morning (6-9 am)

in a fasted state and you don’t plan on eating

before lunch, you can take BCAAs pre-workout

to limit muscle protein breakdown and

increase muscle retention. Too much muscle

breakdown in a caloric deficit can impair post-

workout recovery and result in the loss of

muscle tissue.

If you train fasted at any other moment in the

day, you must be close enough to your next

meal not to have to use BCAAs.

Personally I’m not a big fan of fasted training

because I find it hurts training performance,

which means it decreases muscle retention

and growth in the long term.

Plus, I don’t believe fasted training can

accelerate fat loss. At the contrary, you need

to be able to train harder if you want to burn

more calories, which means it’s best to have

energy to spend in the first place.

When training first thing in the morning, a good

80-100 kcal fruit snack like a small banana is

ideal when you’re dieting for fat loss.

BCAAS


SUPPLEMENT GUIDE

Creatine is by far the most studied supplement

in the fitness industry. Despite what many

people think, creatine is not an anabolic

steroid. It’s a substance that can be found

in food like red meat and that is already

abundantly present in our body.

Creatine plays an important role in the supply

for energy and the hydration of our muscles

during intense effort.

Supplementing with creatine helps increase

power, anaerobic performance and muscle

contraction during intense workouts, as well

as reduce muscle damage and soreness from

exercise. These benefits indirectly result in

better muscle retention and more muscle

growth in the long run.

5 grams of creatine per day is the optimal

dose and it should be taken with a good deal

of protein and/or carbohydrates. Your post-

workout meal is the best moment to get your

creatine intake.

Also, creatine monohydrate, which is the best

form of creatine to use, is relatively cheap. If

you have a budget for supplements, I would

definitely consider it.

“YOUR POST-WORKOUT MEAL

IS THE BEST MOMENT TO GET YOUR CREATINE

INTAKE.”

CREATINE MONOHYDRATE


SUPPLEMENT GUIDE

Fish oil is a complementary source of omega-3

fatty acids, an essential type of dietary fat that

must be supplied by our diet because it can’t

be synthetized by the body.

Fish and nuts are the primary food sources

for omega-3 fatty acids but more often than

not we don’t consume enough of these on a

day-to-day basis to get sufficient amounts of

omega-3.

Given all the health benefits that are

associated with an appropriate intake of

omega-3, it never hurts to supplement with

fish oil capsules.

Among many other benefits, fish oil

supplementation can accelerate fat loss and

help prevent weight gain, stimulate protein

synthesis and reduce muscle soreness,

improve insulin sensitivity and reduce the

negative effects of stress.

2-3 capsules of a high quality fish oil

supplement is the optimal daily dose.

FISH OIL

“FISH OIL CAN ACCELERATE

FAT LOSS AND HELP PREVENT WEIGHT GAIN.”


SUPPLEMENT GUIDE

A multivitamin is a supplement that contains

an array of vitamins and minerals, micronutri-

ents of which I stressed the importance in the

nutrition manual.

The thing with micronutrients is that there

are so many of them, and the recommended

dietary allowances are so widely different from

one to another that it’s nearly impossible to

keep track of vitamin and mineral deficiencies

by yourself.

Having a balanced diet and eating whole foods

most of the time will ensure you get the maxi-

mum amount of micronutrients possible from

food.

And you might even get everything you need,

but the problem is that you never know what

might be missing.

Studies have shown that the average Ameri-

can fails to meet requirements for many mi-

cronutrients including magnesium, zinc, vita-

mins A, K and D, among many others.

That’s when the multivitamin comes in. This

supplement pretty much ensures that you

cover any potential micronutrient deficiency in

your diet.

A high quality multivitamin will also include

other components known to improve health

and performance and that you’d have trouble

getting from a regular diet.

I highly recommend this supplement.

MULTIVITAMIN


SUPPLEMENT GUIDE

HERE ARE THE SUPPLEMENTS I RECOMMEND IN DECREASING ORDER OF PRIORITY:

1. Multivitamin: ensures that you cover any potential micronutrient deficiency in your diet, which is crucial

2. Fish oil: 2-3 capsules of a high quality fish oil every day can carry great health benefits

3. Creatine monohydrate: 5 grams every day result in better muscle retention and growth in the long run

4. Whey protein: it’s a convenient source of protein if you’re having trouble reaching your daily requirements

5. BCAAs: unless you’re training first thing in the morning and fasting until lunch, you don’t really need them

6. Fat burners: if you’re willing to spend additional money to try out stuff, you know what to be looking for in a good fat-burner but it’s really not a priority.


SUPPLEMENT GUIDE

To your fitness success,Oualid Zaim

[email protected] http://facebook.com/oualidzaim @oualidzaim

SUPPLEMENT GUIDE...12 Creatine Monohydrate 13 Fish Oil 14 Multivitamin 15 Bottom Line BY OUALID ZAIM...

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