GLYCOCYAMINE

Glycocyamine increases the production of creatine in the body. It is an immediate precursor of creatine and is transported to the liver and kidneys, where it is converted to creatine in the presence of betaine. Glycocyamine also appears to enhance glucose and creatine uptake by muscle cells. One caveat is the risk factor involved with it. Studies reveal that it can increase homocysteine-a protein associated with heart disease.

1-1.5g twice a day, plus 2-3g of betaine or a product containing betaine, dimethylgtycine, or S-adenosyl-L-methionine (SAMe)

Casein Protein

This is the fraction of milk protein that makes up 80% of the protein. Casein provides a steady stream of amino acids over a longer period of time. As compared to whey protein, the soluble protein fraction in milk, casein takes 3 times longer to digest.  This makes it an excellent bedtime protein or a good addition to your post-workout shake.

Take 20-40g between meals and/or before bedtime. Also consider  adding 10-20g to the 20g of whey in your post-workout shake.

CARNOSINE

Carnosine is formed by beta-alanine when it combines with histidine within muscle tissue.  When take as Carnosine rather than beta-alanine the body breaks down carnosine in the digestive tract to beta-alanine and histidine. It then has to get reassembled in muscle cells. Beta-Alanine is more cost effective to use over carnosine.

Some users do not like the tingle that beta-alanine causes however.

Take 1.6g with your pre- and post-workout shakes. Or smaller amounts throughout the day totalling 3.2g to avoid the tingle. 

Caffeine for strength and power: 200-400mg one hour before workouts

A stimulant and effective fat burner due to its ability to increase the release of fat from fat cells, caffeine has been shown to boost strength and power output when taken one hour before workouts. 

For fat loss and weight management: 100-200mg between meals; mental acuity and focus: 50-200mg every couple of hours; strength and power: 200-400mg one hour before workouts

Branch Chain Amino Acids (BCAA)

You may be thinking, "why not just take leucine?" Well as with lots of supplements it seems that is a the team is greater than the individuals effect. The three work better together.

The cool thing about BCAAs is that they are either used directly to build muscle or to provide energy. The liver doesn't decide to send them to other functions in the body.

BCAAs have also been shown to blunt the catabolic hormone Cortisol. Lower cortisol means higher testosterone.

BCAAs also enhance recovery decreasing delayed-onset muscle soreness.

The typical recommendation is to take 5-10g with a whey shake in the morning, pre-workout, and post-workout. Although some like to drink them all day. Others drink a BCAA drink intra-workout to keep their energy levels high while training.

Betaine (trimethylglycine)

Betaine is an amino acid (also called trimethylglycine) derived from beets. It aids joint and liver repair and liver protection.

Recent studies show that it boosts strength and power, increases growth hormone and insulin-like growth factor-1 (IGF-1) levels.

Betaine also increases the body's own production of creatine. 

The recommended dosage l,500-3,000mg with pre- and post-workout meals.

According to WebMD:

"Betaine hydrochloride is also used to treat abnormally low levels of potassium (hypokalemia), hay fever, “tired blood” (anemia), asthma, “hardening of the arteries” (atherosclerosis), yeast infections, diarrhea, food allergies, gallstones, inner ear infections, rheumatoid arthritis (RA), and thyroid disorders. It is also used to protect the liver.

Don’t confuse betaine hydrochloride with betaine anhydrous. Use only the FDA-approved betaine anhydrous product for the treatment of high levels of homocysteine in the urine (homocystinuria). This is a symptom of some rare genetic diseases."

Beta-Ecdysterone

This is a phytochemical, found in plants such as spinach and suma root. It is known to stimulate protein synthesis. Driving muscle growth without impacting on hormone levels.

Typical dosage is l00mg with meals, including before and after workouts, for a total of 400-500mg daily.

Beta-Ecdysterone is often combined with Methoxyisoflavone.

Methoxyisoflavone - is an anti-estrogen supplement. By lowering estrogen it promotes higher testosterone levels. It also has been found to enhance protein synthesis and lower cortisol levels.

Beta-alanine

Beta-alanine combines with the amino acid, histidine, to form carnosine.

Carnosine (a component of vitamin B3) helps muscle generate greater forceful contractions for a longer period. The result is increases in strength and endurance. The end result is mass gains.

Beta-alanine with creatine seems to result in more muscle and less fat than subjects taking creatine alone.

The unfortunate side effect of beta-alanine is flushing and tingling (paresthesia) . Some take beta-alanine in small doses throughout the day to avoid the tingling.

Dosage is 2-3g with your pre- and post-workout shakes. The optimal dose seems to be 3.2 grams per day.

Research:
1 Derave W, Everaert I, Beeckman S, et al. Muscle carnitine metabsm and beta-alanine supplementation in relation to exercise and training. Sports Med. 2010;40(3):247-263.
2 Harris RC, Wise JA, Price KA, et al. Determinants of muscle carnitine content. Amino Acids. 2012 Feb 11. [Epub ahead of print]
3 Harris RC, Tallon MJ, Dunnett M, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 2006;30(3):279-289.
4 Hill CA, Harris RC, Kim HJ, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2007;32(2):225-233.
5 Greenhaff PL, Bodin K, Soderlund K, Hultman E. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Am J Physiol. 1994;266(5 Pt 1):E725-730.
6 Baguet A, Reyngoudt H, Pottier A, et al. Carnosine loading and washout in human skeletal muscles. J Appl Physiol. 2009;106(3):837-842.
7 Tallon MJ, Harris RC, Boobis LH, et al. The carnosine content of vastus lateralis is elevated in resistance-trained bodybuilders. Journal of Strength and Conditioning Research. 2005;19(4): 725–729.
8 Stellingwerff T, Decombaz J, Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of β-alanine supplements for muscle carnosine synthesis. Amino Acids. 2012 Feb 23. [Epub ahead of print]
9 Baguet A, Everaert I, Hespel P, et al. A new method for non-invasive estimation of human muscle fiber type composition. PLoS One. 2011;6(7):e21956.

Arginine

This amino acid enhances has been used by bodybuilders for sometime now for nitric oxide (NO) production.

It is thought to improve blood flow to exercising muscles. Increasing the delivery of nutrients, hormones, and oxygen to aid in recovery.

Arginine also boosts can boost growth hormone (GH) levels when taken on an empty stomach at bedtime. It is often combined with ornithine for that purpose.

Arginine has come under pressure recently as a NO booster and is being replaced in most pre-workouts with the arginine precursor citrulline.

The typical NO boosting dosage is 3-5g of arginine three times per day. Besure to take one dose 30-40 minutes before exercise.

Arginine HCL and Arginine-AKG seem to be the preferred forms although l-arginine is also often used.

People who are prone to getting cold sores are have a herpes condition should avoid arginine.

There are those who are saying that the oral application of arginine does not reap the benefits that intravenous applications have produced.

To see other uses for arginine, check out the wikipedia page.

Adenosine triphosphate (ATP)

The nucleic acid adenosine triphosphate is a major celluar energy source. The supplemental form boosts blood levels of ATP, which boosts energy levels while working out, increases blood flow and increases fat burning.

Flex magazine recommends that you take 125-250mg twice daily on an empty stomach.  

Agmatine ((4-aminobutyl) guanidine, NH2-CH2-CH2-CH2-CH2-NH-C(-NH2)(=NH ))

Agmatine ((4-aminobutyl) guanidine, NH2-CH2-CH2-CH2-CH2-NH-C(-NH2)(=NH )) has been turning up in numerous pre-workouts.

Agmatine is the by-product of the breakdown of the amino acid arginine. As with arginine, agmatine boosts nitric oxide (NO) levels. It also boosts the release of insulin an anabolic hormone that increases muscle growth and dilates blood vessels to further boost blood flow.

Other benefits of agmatine are:

• Increased pain tolerance leading to increased training intensity.
• Support for testosterone and growth hormone (GH) production.
• Antioxidant benefits for recovery.

The suggested dosage is 500 - l,000mg 30-60 minutes before workouts.

Sources:
The Encyclopedia of Supplements A-F Author: Jim Stoppani Source: Flex. 29.10 (Dec. 2011): p196.

Agmatine, Part 1: What Is It, What Can It Do, And Who Needs It? on bodybuilding.com


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