TABLE OF CONTENTS

  • Foreword 3
  • Acknowledgment 7
  • Table of Content 9
  • Chapter 1 – Using Supplements in Bodybuilding 15
  • The Biggest Scams 17
  • Detox / Cleanses 17
  • Poor Quality Protein Powders 18
  • Use Supplements Safely 19
  • Supplements Don’t Replace Good Nutrition 20
  • Eating for Muscle and Strength 20
  • Nutrient Timing 22
  • The Basic Supplement “Stack” 24
  • Male vs Female Supplementation 25
  • Buying Bodybuilding Supplements Online 27
  • Beware Advertising Masquerading as Information 27
  • Always Compare Prices 28
  • Chapter 2 – Your Multi-Vitamin, Supplement #1 29
  • Allergies and Intolerances 29
  • Essential Vitamins and Minerals 30
  • Tablets vs Multipacks 32
  • Get 100% of Key Ingredients 33
  • Added Extras 34
  • Popular Multivitamin Brands 35
  • Chapter 3 – Meal Replacements, Protein Powders 43
  • How Are MRPs Used? 43
  • “Greens” Powders 45
  • Popular MRP Products 46
  • Understanding Protein Powders 48
  • Whey Protein Powder 49
  • Casein Protein Powder 50
  • Popular Protein Powders 50
  • Chapter 4 – Pre- and Post-Workout Supplements 53
  • Pre-Workout Nutrition 53
  • Tips for Choosing a Pre-Workout 55
  • Common Pre-Workout Ingredients 56
  • Arginine 56
  • Beta Alanine 57
  • Betaine Anhydrous 57
  • Branched Chain Amino Acids 58
  • Caffeine 59
  • Citrulline Malate 60
  • Creatine 61
  • Glycerol 61
  • Taurine 62
  • Tyrosine 62
  • Popular Pre-Workout Products 63
  • Post-Workout Supplementation for Recovery 64
  • Key Post-Workout Ingredients 65
  • Popular Post-Workout Products 66
  • Chapter 5 – Mass Building Supplements 69
  • A Second Look at BCAAs 69
  • Cortisol and Its Implications 70
  • Nitric Oxide Enhancement 71
  • Glutamine 73
  • ZMA 74
  • Carnitine 75
  • Beta-Ecdysterone 76
  • High Molecular-Weight Carbs (HMCs) 76
  • Chapter 6 – Fat Loss Supplements 79
  • Carnitine 79
  • Caffeine 80
  • Conjugated Linoleic Acid (CLA) 81
  • Green Tea Extract 81
  • 7-Keto 82
  • Thermogenics 83
  • Fat Burner Products 84
  • Chapter 7 – Steroid Use in Bodybuilding 85
  • What are Androgenic-Anabolic Steroids? 85
  • What Other Substances Are Being Used 86
  • Research the Safe Use of Steroids 87
  • When to Take Steroids 88
  • Chapter 8 – Quick Reference 91
  • Multivitamins 92
  • Whey Protein 94
  • Casein Protein 94
  • Pre-Workout 94
  • Post-Workout 96
  • Mass Building 96
  • Fat Burning 98
  • Products Listed in the Text 98
  • Multivitamins 99
  • Meal Replacements 99
  • Protein Powders 100
  • Pre-Workout Products 100
  • Post-Workout Products 100
  • Mass Builders 101
  • Fat Burners 101
  • Chapter 9 – Relevant Website 103
  • Afterword 105
  • Glossary 109
  • Index 127
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