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Top Natural Supplements

Updated: Apr 2

Collagen protein


First off, collagen is a structural protein. But further, it’s the primary structural protein found in animals.

In fact, collagen is the most common protein in the human body.


In general, collagen peptides help support our skin, connective tissues, muscles, and bones.

To start off, collagen molecules can combine to form strands, called fibrils. Then, these fibrils merge to form collagen fibers, which give structure to our connective tissues and skin. And lastly, our connective tissues tie our muscles to our bones. Thus, giving your body the support that it needs.

So, that’s how our bodies are held together. Again, it all starts with collagen peptides.

And as such, ~33% of your body’s protein is collagen. But further, your skin is ~75% collagen in dry weight.

Now truly, these collagen fibers serve just one main purpose. That is, to help us withstand stretching.

Hence, collagen fibrils must be strong and flexible. But what’s more, gram for gram, collagen type-1 is even stronger than steel.

All told, we’re largely made up of collagen in dry weight. And these collagen peptides help keep our bodies strong over time.


Every single study shows that when you give people collagen peptides, they lose fat.  And oddly enough, more collagen is better, at least up to a point.  But what’s more: the longer you use collagen, the more fat it seems to help you lose.


Many studies show that collagen can help you gain more lean mass.  In fact, every training study shows that collagen can help you get bigger… And stronger.  But truly, context matters. As collagen peptides probably don’t help like you’d hope they would.



Greens Supplement


Replaces vitamins and antioxidants but doesn’t replace your fiber intake from food. Good add-on but not a replacement for veggies.



Beta Alanine


This will improve your exercise capacity for basically high intensity exercises. It's not going to make you run 1 hour faster, but it will improve your ability to buffer lactic acid, so you'll have less of that burn when you do, for example, 1 minute hard squat. It helps you do like 1 extra rep.



Intro Workouts with fast digesting carbs


To replenish your glycogen stores during a cut. Not needed when bulking.



Protein Powder


There's no need to buy hydro isolate (if you can't get lactose in your body, aka extremely intolerant to lactose I 100% go for it, but if it's not, just don't, it's a waste of money). Isolate is the best form in my opinion, almost lactose free (good if you are lactose intolerant and when cutting) . I use Optimum Nutrition Gold Standard (Whey&Casein). If you don't really have the budget to get isolate, go for concentrated protein powder.

I know that everyone recommends to go for whey protein, but if you're eating 5 times a day, as you should, there's no need for fast digesting protein hence you'll always have protein in your body. Casein on the other hand provides our muscles with protein for like 10 hours. So, if you're sleeping 8 hours/night (AS YOU SHOULD!) the casein will feed your muscles all night long, whereas if you'd take some whey before bed you'll have a 6 hour window without any protein in your body.



Pre workout


It's a stimulant to get you amped. We have varying degrees of how much we need, so you should take only what you can handle. It doesn't matter which one you take, find one and go with it.



Citrulline Malate


Citrulline Malate combines the amino acid citrulline with malate, an organic salt. It plays a role in numerous biochemical reactions within muscle tissue.


Reducing Lactic Acid and Ammonia Buildup.

When we train – whether we run, lift heavy weights, or attack a spin class – our bodies produce ammonia and other toxic by-products. A build-up of these by-products leads to a reduction in athletic performance. It plays an important role in the Urea Cycle, helping to eliminate these by-products, increasing your ability to maintain performance and fight off muscle fatigue.


Greater Nitric Oxide Production.

Supplementation of Citrulline Malate is shown to increase Arginine levels in the body, which supports the production of Nitric Oxide. This in turn has benefits like increasing blood flow, oxygen transportation and nutrient uptake, as well as assisting muscle functions for improved output and growth.


Supports the ATP System for Prolonged Output.

It is believed that supplementing with Citrulline Malate can also assist athletes by increasing aerobic energy production – allowing you to reach higher endurance thresholds. There is also evidence of improved phosphocreatine recovery, post-exercise.


When should I take it?

Citrulline Malate is best taken on an empty stomach for optimal absorption. On exercise days we would recommend taking one serving first thing in the morning and another serving 30-40 minutes prior to exercise.


How much should I take?

We recommend taking 3.0g-5.0g per serving, 1-2 times daily, that equals to using 1-2 scoops per serving depending on your preference.



Creatine


Creatine is a natural supplement used to boost athletic performance (1).

It’s not only safe but also one of the world's most popular and effective supplements for building muscle and strength (1, 2, 3, 4, 5, 6).


Creatine supplements increase your muscles' phosphocreatine stores (7, 8).


During exercise, ATP is broken down to produce energy.

The rate of ATP resynthesis limits your ability to continually perform at maximum intensity, as you use ATP faster than you reproduce it (9, 10).

Creatine supplements increase your phosphocreatine stores, allowing you to produce more ATP energy to fuel your muscles during high-intensity exercise (10, 11).

This is the primary mechanism behind creatine's performance-enhancing effects.


Creatine is a popular and effective supplement for adding muscle mass .

It can alter numerous cellular pathways that lead to new muscle growth. For example, it boosts the formation of proteins that create new muscle fibers .

It can also raise levels of insulin-like growth factor 1 (IGF-1), a hormone that promotes increases in muscle mass .

What’s more, creatine supplements can increase the water content of your muscles. This is known as cell volumization and can quickly increase muscle size (15, 17).

Additionally, some research indicates that creatine decreases levels of myostatin, a molecule responsible for stunting muscle growth. Reducing myostatin can help you build muscle faster (18).


Creatine's direct role in ATP production means it can drastically improve high-intensity exercise performance .


Creatine improves numerous factors, including:

-strength

-muscle endurance

-resistance to fatigue

-muscle mass

-recovery



Omega 3


Exercise Recovery


Recovery is arguably the most important part of your workout. Omega-3 fats can decrease delayed-onset muscle soreness, as well as inflammation from exercise. Both of these effects can help you bounce back from an intense workout.


Weight Loss


Although there isn't strong evidence in omega-3s directly assisting in fat loss, supplements like fish oil may help you feel fuller for longer. That can make it easier to stick with your diet, helping you lose weight.


Supports healthy cholesterol levels

Boosts your mood

Helps to maintain strong bones

May improve workout quality.

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