LIQUID CHALK

Now, I know this is not a supplement but it helps me in the gym so i'm going to review it.

I got this product from myprotein.com and it cost me £4.79. I use it a fair amount of time and you only need to use a little amount so I can see it lasting a while.

Grip. A very important aspect when lifting. Without it, there is no possible way of getting those last few reps out or increasing the amount you lift. Now I'm not relying on this product solely and neither should you. A strong grip takes a lot of work due to all the muscles in your forearm slowly getting stronger and your hands becoming much more rough meaning you can grab that bar and hold it for longer. This product is not going to help that part. Have you ever gone in for a deadlift or an exercise and your hands are sweaty? Well basically this will take the moisture away allowing you to lift the bar more comfortably. Now this could easily be used in other sports aswell. I'm going to use golf for example: sometimes before I grip the club, my hands will feel sweaty and the club will feel slippery in my hands. Now this could drastically alter where you want the ball to end up because you don't have a good grip on the club. So put a little chalk on and you'll have a nice grip. (Just showing that this product is versatile.)

Basically you put a small amount on your hands rub it in and then blow lightly on it. Your hands will then turn white and that clammy sweaty feel will instantly go away.  As this chalk is not powdery it does not come off on equipment and it doesn't make a mess. This means you CAN actually take it into commercial gyms which is a plus if you do not live next to a 'bodybuilding gym'. Also you can transport it easily due to in being in a resealable tub, you can just walk around with this compact tub of chalk in the gym and no one will bat an eyelash. As it is not powdery you wont inhale it which would lead to coughing and a bad taste I imagine, it would also alter your performance.

The only problem I can even think about is that your hands get very dirty as the chalk seems to pull the dirt off the bar. Doesn't bother me though as I clean my hands all the time.

My Overall rating: 9.5 out of 10

My protein state that this is not suitable for rock climbing.

Go make some gains guys. &&&& Leave a comment if you want me to review a specific thing for you, i'v had people asking me about ligament and tendon supplements so i'll have a look around! 

COD LIVER OIL

Well, I got this supplement after I starting lifting quite heavy for joint and bone support. I got it from superdrug, can't remember the exact price but it was reasonably priced but not cheap. There are 180 tablets in the tube and I take one a day with a meal. It isn't a very large capsule making it easy to swallow and the oil is in a gelatin casing.

This supplement provides you with vitamin A + D (it's 50% RDA of vit A) & (100% RDA of vit D). Now vitamin D supports mobility by contributing to bone and muscle function which is essential if you are lifting or want to start. It is also desired in all other sporting communities as you want the most out of your muscle when performing which is obvious. As i'm from the UK I don't get much sun so the vitamin D in the supplement is a real plus. As this vitamin is helps for the absorption of calcium it keeps the bones strong, which I need due to the stress I put on them when I lift heavy weights. Vitamin A has multiple functions, it is important for growth and development and as i'm trying to build muscle it helps a great deal. 

This supplement is also a source of Omega 3 and fatty acids, such as EPA ( Eicosapentaenoic acid) & DHA ( Docosahexaenoic acid). Omega-3 cannot be synthesized by the human body meaning you need it in the diet. I know for a fact that I do not eat enough fish meaning I do not get enough in my diet which is why I have the capsules. Omega-3 is also vital for normal metabolism, I've explained metabolism in my 'MAGNESIUM' post.

I get on with this supplement, there is no bad taste, it is easy to swallow and my knees have been less achy since taking it. BUT if the capsule splits in your mouth the taste is foul so don't be tempted to chew.


My overall rating is: 8 out of 10 

HOW MUCH PROTEIN SHOULD I BE HAVING?

Well, this is a little bit less of a review and more of some general information after having people asking me about it. This is why I have changed the name of the blog to nutritional supplements review and info!

Lets start:

The RDA for protein intake is 0.8g per kg of body weight per day for adults (both men and women). Now this is a minimum requirement and as I feel i'm posting to people who are athletically able or are starting to do exercise you WILL need more. There is a lot of controversy about how much you should be taking like: 'you should have 2.0g per kilo of body weight per day and no less when lifting' which is not wrong but misguided. You will also notice things that say over 2.0g per kilo of body weight per day. This is wrong and can lead to cause cramps and dehydration. It could also lead to more serious complications like kidney and liver problems, but this is long term effects. The worse part about taking too much protein is your body will not absorb it so you'll be excreting away loads and loads and loads of money and making no substantial gains. What a waste of cash. 

Now I have read scientific based research which has been review by specialists etc. Basically it is correct in the eyes of sports science. They say that you should be consuming 1.2g - 2.0g per kg of body weight per day. Now this gap is because we are not specified with the intensity and type of exercise but it is for weightlifters. Basically one persons needs is not going to be the same as another  So you have to work that out for yourself. If you are feeling down and achy simply up your intake! & this goes the other way, if you are not doing much and decide to take loads of protein and you start getting an upset stomach and putting on weight decrease the intake. Don't get confused with that muscle ache after a good session and that depressed down feel which is associated with overtraining. EASY. So for example, i'm 90kg and I go to the gym nearly every day with intense exercise so i'll take between 1.8g and 2.0g per kg of body weight: 2.0g x 90 = 180g. So I should be taking 180g of protein per day so hypertrophy (growing) will start in my muscles.

Taking the protein at the right time is important also, in general pre and post supplementation workout is said to increase physical performance, recovery time, lean body mass, muscle hypertrophy and strength. This is because the amino acids are nourishing the torn muscle fibers. It is also suggested that your whey protein should include 3-4g of leucine per serving which is seen as a ideal supplement for pre and post workout to maximize muscle protein synthesis (MPA).

Now getting your protein in..... you can go many ways about this. Firstly the supplement side where you can take whey protein (you can read my review about this down below on another article) glutamine (will do a review soon) and there are many more, but.... I feel that food is the best way to go. Although a protein shake will get digested quickly and reach your muscles quickly you can not survive on them. If you are looking to get big you gotta EAT BIG. There is no point spending hundreds of pounds on supps when you spend pennies on food, or eat bad (except for daaat cheat day). Next time you are at the shop get some chicken, fish, turkey, cottage cheese & then go ahead and get some fruit and veg, and the then some brown rice. A good diet is the foundation of any successful body builder/weight lifter/athlete/ fitness model etc.

Now I know for a fact some people reading this will go against me, but this is my personal opinion mixed with scientific sound data. Sooooooooo I don't care.

Had to be inventive with the picture.....

This is the reference from what I have got my info from, it's not Harvard referenced because that takes timeeeeeee: 

Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Matthew Stark, Judith Lukaszuk, Aimee Prawitz, and Amanda Salacinski, 

MAGNESIUM

Today's supplement is magnesium!  

Well I started taking it a while ago after seeing many aesthetic bodybuilders taking it, people such as zyzz etc. Got this stuff from Wilkinsons (y'know student prices) I got 90 tabs for £3.50! TOP PRICES. The tablets are 300mg, 80% of the RDA and I take one a day. 

Now for the sciencey bit:

I'v had a brisk read on scientific journals about this supplement as I like to do a little bit of research before I start taking something. After some reading i'v come to the conclusion that it helps with energy metabolism and muscle function. Now energy metabolism is a chemical process which breaks down fats, proteins and carbohydrates to provide energy for growth, repair and physical activity!  

There are foods with high contents of magnesium shown on this website: http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php but it will be more expensive than nipping down to the shop and getting some tablets & tabs don't go off so it's easier.  

PERSONALLY, I find myself feeling better and having a little more energy whilst on this supplement. There is no bad taste, it is easily stored and for £3.50 it'll last you near enough 3 months. There is no immediate effects so you have to take it for a while. I dunna give it a try, it probably wont be for everyone but if it is for you, you may see some effects!

Now I have also read about some side effects, like stomach cramps which I have had but that was only in the first week of taking it. DO NOT dose to high or it can cause kidney failure for people with kidney problems due to a build up of the mineral. 

 My overall rating is: 8.5 out of 10

Sorry for the poor quality photo, all I have is my ipad to take picture at the moment, and the reason you get me in it is so you you know i'm taking the supplement. SUPERMAN IN PROGRESS.

IMPACT WHEY PROTEIN

right lessss do this:
IMPACT WHEY PROTEIN

so, lets go through the pros. Firstly it is excellent value for money, comes in at around 47 pound I think for 5kg (unflavored) from www.myprotein.com so as a cheap student I naturally went for it. I'm on three a day and last time it lasted me 3 and abit months SO IT LASTS ALSO! 

My protein brag about it's 82% protein content which I think is right by them as when I do have it my recovery time definitely decreases. All dem amino acids keeping me ache free so I can push more weight out the following day.

They say a 25g serving is 98.3Kcal which is good compared to other brands but it is unflavored so there is no artificial flavorings and sugars. My protein have said flavoring will reduce the protein content by approximately 3% for most flavours, however chocolate, due to the added cocoa, will reduce it by approximately 8%. which leads me on to my last point.....

Errr negatives: Only one main one which springs to mind with the unflavoured. The taste is awful, like just plain bad, BUT I don't care, it's all about getting the protein in not what it tastes like! Another neg is not towards the supplement it's the company, THEY DON'T GIVE YOU A SCOOP. LIKE WHAT. A SCOOP. NA. WONT BE THERE. So make sure you have one before you buy. 

My overall rating is: 8 out of 10
I'll give this supplement a hard 4.5 out of 5.