At Lifespan, we believe an educated buyer is a confident buyer. Based on this, this guide was
written by the fitness specialists at Lifespan to help inform customers looking to enhance their
workout and hasten their progress with supplements. This guide will cover on understanding the
different types of supplements, what the ingredients do and the right supplements to match your
Generally, supplements are consumed before or after workouts to enhance athletic performance.
Dietary supplements are considered safe products and are not considered to be in the same bracket
as anabolic steroids.
Getting Started (Part 1)
The first step into supplements is to make sure you have the right accessories. A shaker or
blender for will be suitable to mix the contents of your supplements. If you’re looking for
supplements in pill form, be sure to check out some pill boxes for convenient handling and
The next step is understanding what the supplements are, and what they do.
Protein is used for the production of muscles, manufactures hormones, enzymes, cellular
messengers, nucleic acids and immune-system components. Without adequate protein, our bodies can’t
put together the structures that make up every cell, tissue, and organ or generate the substances
needed for muscle growth, contraction and healing.
It should be noted that ingesting protein alone won’t build muscle. Your muscles need to be
worked first at which point protein is effective in feeding muscles during your workout and will
aid in the rebuilding process afterward.
Protein powders are a quick way to absorb needed protein after an intense workout. It is best to
take a protein shake immediately after a workout, since protein shakes only take about 30 minutes
to reach the muscle after ingestion.
Protein bars are also popular where it requires no preparation at all and can be consumed on-
the-go. They usually have low carbohydrates and low fat nutritional value with high protein
content. They are a quick and easy means of meeting your protein intake.
Health Supplements & weight loss
ZMA supplements are a blend of Zinc, Magnesium & Vitamin B6, and is known to support &
promote healthy testosterone levels. ZMA is traditionally used by athletes wanting to gain lean
muscle size & strength, including bodybuilders, rugby players and other strength athletes. ZMA is
also widely used by endurance athletes as it helps prevent the drop in testosterone levels from
high volumes of training.
Testosterone is a hormone vital in regulating muscle growth. According to a survey, more than 3
out of 5 people consume less than the recommended daily intake for magnesium and zinc. Studies
generally show that low zinc diets exhibit little muscle growth. As for magnesium, intense workouts
may increase magnesium losses through sweat, and deficiencies may cause insufficient minerals to
supplement muscle growth.
Generally fat burning supplements are known as thermogenics, can increase the body’s temperature
enabling the body’s ability to burn calories as heat; to be used as energy, thereby preventing them
from being stored as fat.
Be sure to look for weight loss products that have the following key ingredients:
Citrus Aurantium, which is an effective calorie & fat burning ingredient. Burns body fat
and helps increase energy levels.
Green tea is another key ingredient in helping burn fat. Generally, fat is burned through
higher metabolism levels with caffeine, prevents fat absorption and regulates glucose levels.
Green tea not only helps in losing weight, but provides other health benefits such as:
• Reduce our risk of developing many forms of cancer.
• Inhibit the growth of cancer cells.
• Lower total cholesterol levels.
• Improve the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.
• Help reduce the risk and treat rheumatoid arthritis.
• Reduce the risk of experiencing cardiovascular disease.
• Treat impaired immune function.
• Help prevent tooth decay.
• Prevent food poisoning.
Amino acids (BCAA blends and Glutamine)
Amino acids are known as the building blocks of proteins and are responsible for the development
of all body enzymes, including those responsible for digestion. Amino acids will help in the
repair and growth of muscles when taken in conjunction with your workout. There are generally two
types of Amino acids (20 in total), essential and non-essential. Essential amino acids are not
produced naturally by your body and must come from food sources, where non-essential amino acids
are produced naturally in the body.
When the body is put under stress, it demands higher levels of amino acids and its often
difficult to consume enough in their daily diets. That is why amino acid blends (BCAA/EAAs) such as
Re-fuel help users meet their amino acids quota, and assist in building, repairing and
strengthening of muscles.
Previously mentioning non-essential amino acids, Glutamine is an amino acid that is produced in
the highest quantity by your body. The reason why Glutamine is so important is because it assists
in preventing the breakdown of muscles, which helps maintain muscle mass and aids the recovery from
athletic training. The body tends to burn up its store of glutamine when it is under stress,
especially after training where natural sources of glutamine are often just not enough.
Creatine monohydrate is one of the most well researched and documented supplements available,
and is made from amino acids, glycine and methionine in the human body. About 95% of the body’s
total creatine is stored in skeletal muscles. A large part of the stored creatine comes from food
sources such as meat. Creatine is widely used by athletes everywhere, and is extremely popular as a
muscle building supplement.
In simple terms, Creatine works by increasing the energy of your muscles. Having extra creatine
in your body allows you to work your muscles to maximum potential for a more effective workout.
This allows for enhanced strength during workouts, reduces lactic acid and promotes quick weight
Typically the average person uses up about 2 grams of creatine each day, and athletes will use
up much more creatine. Although creatine is found mostly in meat and fish, consuming these alone
will not be sufficient to get enough creatine in your body for workout purposes. Consuming creatine
monohydrates supplements is the only easy method of gaining enough creatine to reap the workout
Pre workout supplements tend to have a very stimulating effect on the body and the mind. Packed
with ingredients like guarana, caffeine and other amino acids, pre workout supplements are designed
to provide focus, motivation and energy prior to a workout to give you the boost you need to push
yourself to the limits.
Nitric oxide is a great supplement to increase oxygen and blood flow to targeted muscle
areas. It allows your muscles to relax with an increase of oxygen, meaning they will be worked
harder during your workout resulting in increased muscle size over time. Nitric oxide actively
enhances and increases muscle mass by allowing your muscles the relaxation they need prior and post
workout sessions and eliminating the often debilitating Delayed Onset Muscle Soreness (DOMS) for a
more successful workout.
Reductabol is an alternative to caffeine or nitric oxide, and is more effective at the
expense of side effects. The way reductabol works is the conversion of testosterone to
dihydrotestosterone (DHT). DHT is known to be more potent than testosterone, but will have greater
side effects and must be used less than 2-3 times a week. The combining ingredients in reductabol
will allow users to feel more stronger, more focused and allows the user to train with more
Now that you understand how these supplements work, check out our next guide on how these
supplements will meet your workout goals.
Choosing the right
supplements (Part 2)
DISCLAIMER: Please note that this guide does not indicate in any way that the following supplements will be
used as a sole source of nutrition. We recommend that it is used in conjunction with appropriate
physical training or an exercise program, and that they are taken under medical or dietic
supervision. Always read the product’s label prior to use.