Note: If you aren't taking care of ur sleep, nutrition, light exposure (getting sunlight+protecting from blue light), gut health & fizeek...
Don't even think on getting any supp from the list
Pretty often I get the question "Yo Alli im looking to improve my workouts, which supps you recommend?", "Is this supplement worth it?", "Alejandro this supplement cringe or based?"
So, instead of repeating myself...
Here's Alejandro A.D.'s Approved & Endorsed Supplements for Based Athletes, "The Atlético Stack" 🧬
All were chosen based on biochemistry, scientific evidence & anecdotal experience, to make you a superior athlete.
Note: Always start at lower end and increase dose slowly.
This thread was first poasted in Patreon. You'll get Early Access to my content, exclusive content + protocols, access to me 24/7 and discounts on my future products & services - coming within a month - when you join.
Collagen is a Triple Helix formed by 3 chains of Glycine, Proline and Hydroxyproline.
The 3 are linked by glycine, creating a strong and flexible enough Helix to provide structure, elasticity & connectivity to your tissues
"Kola" = Glue
Now, these helixes make up the Collagen Fibrilis, which make up the COLLAGEN FIBERS.
Your connective tissues (cartilage, tendon, ligament) are highly make up of these fibers.
Here's the best part:
Several studies [1-7] have shown that HCP Supplementation SUPPRESSES excessive Immune Response against ENDOGENOUS COLLAGEN through Treg & Anti-inflammatory cytokine stimulation.
In other words,
Collagen shields your Joints from Inflammation, thus, preventing Joint Degeneration.
HCP Supplementation ALSO induces CARTILAGE REGENERATION by increasing the synthesis of Collagen, leading to an increase in collagen fibrils, fibroblast diameter, and density [1-7]
Do you realize what this means?
If your Joints got damaged, not only Collagen will regenerate them- it also will protect them from inflammation.
This makes Collagen a no-brainer for any lifter.
Add 15g-30g to your Smoothies/Protein Shakes/Yoghurt. I use this one:
6. ALCAR (1.5g - 3g, 30mins before training, 2-4per week)
ALCAR it’s sinply Carnitine (No, it's not a fad.) + one Acetyl group. This improves ALCAR's gut absorption and blood-brain barrier-crossing.
There's a reason why approx. 90% of Carnitine is stored within your muscle...
Carnitine activates the AKT Pathway - which INHIBITS Muscle Protein Breakdown,
Since it blocks Ubiquitin Protein System (UPS) activity.
The UPS is your body’s Protein Breakdown Mode. AKA Muscle Loss Mode.
Muscle Protein Synthesis must be higher than Muscle Protein Breakdown.
Carnitine will help change the scale in favor of Muscle Protein Synthesis through inhibition of the UPS and MuRF1+Atrogin-1 (genes that ynthesize Ubiquitins).
But Carnitine not only...
Helps you in getting buff as fuck. It also accelerates fat loss, as its ESSENTIAL for fat burning
Carnitine acts as THE "ferry" for your fat(ty acids).
It transports em into your Mitochondria's inner membrane, where they get used as ENERGY (oxidized)
Without Carnitine?
Your fat can't be used as fuel.
EVEN on patients with NO regulation of nutrition, light exposure, sleep, stress & exercise, Carnitine INDUCED FAT LOSS.
Getting into big names now, Creatine is a MUST for every gym bro - that doesn’t has kidney issues.
It's naturally produced from Glycine & Arginine, by your Liver, Pancreas & Kidney.
- +95% is stored in your muscles
- 70%, as "Phosphocreatine".
Phosphocreatine is released & used during MAX EFFORT training, like sprints.
You see...
For energy to be available during exercise?
A phosphate from Adenosine TRIphosphate (ATP) gets CLEAVED OFF; this releases energy for a muscle contraction.
The ATP degrades into ADP.
Adenosine DIphosphate. Which needs a Phosphate to become ATP and keep the energy production running. ADP -> ATP.
Without this, there is no energy. And Phosphocreatine?
Acts as THE phosphorus donor for this cycle, to regenerate your ENERGY FASTER.
This is IMPERATIVE if you...
Do HIGH INTENSITY exercise, after all, Phosphocreatine is responsible for MAINTAINING a maximal effort for 1-15seconds
Your maximum anaerobic power DEPENDS on Creatine and ATP REGENERATION
No Creatine = No Max Energy Regeneration = No Max Performance in the Gym/Field
Protocol:
4. WHEY ISOLATE - High bioavailable Protein:
"Biological Value" measures HOW MUCH PROTEIN from X food your body actually absorbs & utilizes.
Whey, Eggs and Milk (KEFIR FTW) are the top protein sources.
Whey Concentrate is 70-80% protein. The rest?
Is fat, lactose, carbs... Not what you want in a protein powder.
Whey Isolate is PURE, isolated protein. This is what you want. Aim to get 45g of Protein from it. This maximizes Muscle Protein Synthesis.
Your Whey Isolate's Ingredient list should look like this:
If it has "Natural"/Artificial Flavors, Sucralose, Soy, Soy Lecithin, Maltodextrin, Dextrin, Dextrose, Carrageenan, Milk Protein, Acessulfame Potassium, Colors and tastes like Lucky fucking Charms burn it right now.
These aren’t Whey Isolate. These are Whey Isolate.
Not compensating for the loss of Sodium, Potassium, Magnesium & other electrolytes after a workout, is the leading cause of fatigue, soreness & under performance in athletes
All minerals aren't only lost in YUGE amounts in sweat, but also you need them to work your muscles properly.
When you work a muscle?
Your muscle neurons, signal a Sodium Influx into your Muscle Fibers, so they get FLOODED with Sodium, which also signals Calcium Release.
Na + Ca = Muscle Fiber's Electrical charge Fired up, allowing a muscle contraction
But for this Sodium to get in? POTASSIUM MUST GET OUT
Then MAGNESIUM signals the Reuptake of Calcium from the Sarcoplasmic Reticulum, where is stored.
So all these repetitive contractions waste
A fuck ton of Electrolytes, that MUST be replenished for effective GAINS & recovery.
Magnesium is necessary for Krebs Cycle's enzyme 2-Oxoglutarate dehydrogenase (OGDH, 2-oxoglutarate → Succinyl-CoA).
OGDH is a Rate-Limiting enzyme: the activity of this enzyme determines the ACTIVITY of the following enzymes.
No Mg = No OGDH = KrebsCycle.exe crashes
Magnesium is needed for F0/F1-ATP synthase activation, which is the "machine" where OXPHOS's last step occurs, where ADP is converted to ATP, where the most energy is produced, where the energy from all accumulated electrons is obtained.
No Magnesium = OXPHOS Crashes.
The very last step of Energy Production where most energy is produced crashes without Magnesium.
Your whole biology is dysfunctional without Magnesium. Essentially Magnesium & Thiamine determines how fast u produce NRG.
In this study, they knocked down "MRS2" - magnesium's transporter to inner mitochondria membrane. This:
1. Decreased speed of the Krebs Cycle 2. Disrupted MITOCHONDRIAL STRUCTURE. 3. Increased Mitochondria sensitivity to stress
1. Inhibition of viral replication by zinc 2. Viral uncoating inhibition 3. Inhibition of viral genome transcription 4. Inhibition of viral protein translation and polyprotein processing 5. Free virus inactivation
If you have +3 of these symptoms you're a certified soy
Of all the nutrients I've studied, Zinc is the one that has fascinated me the most.
From depression to shit digestion, cancer to diabetes, neurodegeneration to hypothyroidism, gut disbyosis to low testosterone, male+female infertiliy to poor skin/hair/nail/joint health...
A Zinc Deficiency is involved.
A low zinc intake CAN'T be MASKED.
Eventually you'll be Zinc Deficient and have the below mentioned symptoms, since...
Your body doesn’t has a mechanism to store zinc. You need a DAILY surplus.