Omega-3’s are polyunsaturated fatty acids, and are a necessity for anyone who cares about their health. Your body will NOT produce Omega-3’s by itself – the only way to get them is through your diet.

Foods high in Omega-3 fatty acids:

* Almonds & Walnuts
* Salmon & Tuna
* Flax Seed
* Hemp

There are several reasons why you need Omega-3 fatty acids in your diet, but the main reason is for your heart. Omega-3 has been proven to have optimal benefits on your cardiovascular health, and recent

If you aren’t taking a multi-vitamin, you should be. Whether you’re an athlete, an average Joe, or a stay at home mom, you should be taking a daily multi vitamin. Multi-vitamins are crucial for keeping your joints, immune system, brain, and everything else at top performance.

It’s common to believe that you can get all the vitamins and minerals your body needs by eating plenty of fruits and vegetables. The truth is that you just can’t get it all by eating a few extra fruits and veggies.

There are three main types of protein, all of which are available in powder-form to add to your meals or shakes.

WHEY PROTEIN is the most popular protein, especially for athletes. Whey is a protein that is separated from milk as it goes through the process of becoming cheese. Whey will digest within 30 minutes to an hour, making it the fastest-digesting choice of protein available.
More info

MICELLAR CASEIN protein is the slowest digesting protein, (whey being the fastest) which makes it a good choice to consume right before bed. The reason is because when you’re sleeping, you’re basically

I was reading through old issues of Muscle & Fitness magazine, and I came across a section about watermelon. Watermelon has an amino acid called arginine, which is found in certain NO products. When arginine is absorbed into the body, you produce an abundant free-form gas in your blood called NO (Nitric Oxide). NO will increase your vascularity, and help transport oxygen through out your body.

Creatine is a great supplement for both building muscle, and toning down/losing fat*. What creatine does, is it causes your muscle cells to produce ATP. Creatine is a 100% natural compound, and is naturally occurring in our bodies, and can also be found in certain foods (salmon, beef, herring, tuna…). It’s simply great for bodybuilding, because it helps with gaining lean muscle mass, and keeping high energy levels during intense workouts. Personally, I’ve been taking creatine for a little over a year now. I’ve experimented with several

Last week I came down with a cold, and had to ask myself whether or not to go to the gym. It’s not an easy decision. However, I went to the gym anyways and had a “light” workout. It wasn’t easy, because of how lazy I felt; but I did notice that I was felt a little better.

No matter what type of exercise you’re doing, (jogging, weight lifting, biking…) I would recommend exercising if you’re feeling sick. Two reasons: circulation, and stress relief. Exercise has been proven to relive stress, and being sick is puts a lot of stress on your body. That being said; a little stress relief can definitely help you out a lot on your road to recovery. Next, is circulation. When you’re exercising, you’ve

The Glycemic Index, is a measurement of how quickly carbohydrates are metabolized. Carbohydrates such as white bread and cookies are metabolized much faster than carbohydrates like whole wheat bread and brown rice.

You want to consume mostly carbohydrates that metabolize over a longer period of time. If you do, then the energy you metabolize from the carbohydrates will last longer. These are carbohydrates that have a LOWER GI PLACEMENT.

It’s not easy to do, but eating 4-6 meals a day is the way to go. Most people only eat 2-3 , and snack through-out the day between meals.

However, when you eat 4-6 smaller meals instead of 2-3 big ones, you will feel a lot less hungry during the day. It’s not that hard to do, and you don’t have to watch your clock all day. Instead, just have a small breakfast, and 2-3

Creatine Forms and Brands

1. Creatine Monohydrate

first of all, Creatine Monohydrate is definitely the most popular form of creatine. If you’ve never taken creatine or any supplement besides protein powder, It’s highly recommended from me that you start out with pure creatine monohydrate powder, and see how it works for you.

PROS
-It’s the cheapest creatine
-It has been under the most scientific studies than all other forms, and is proven to help with lean muscle gains.

CONS
-It is sometimes difficult on the stomach to digest, because it doesn’t easily disolve in water. (unless you buy micronized creatine monohydrate, which is more processed)

BRANDS
-Nutrex: VoluGro
-ABB Hardcore Essentials: Crea-Force
-MHP:Creaine Monohydrate
-Promora Health: Con-Cret
-Optimum Nutrition: Creatine 2500

2. Creatine Ethyl Ester (CEE)