Chapter -1 - Nutrition

The Principles of Health Eating

Balanced Nutrition

Carbohydrates

Types of Carbohydrates

Fats

Types of Sources of Fats

Protein

Types of Amino Acids

Vitamins

Types of Vitamins

Minerals

Types of Minerals

Water

Electrolytes

Chapter - 2 - Carbohydrate Supplement

What are Carbohydrates?

Uses in the Body

Improved Performance

Carbs for Muscle Growth and Retention

Supplements Vs. Food

Dextrose, Maltodextrin And Waxy Maze

Carb Timing

How Many Carbs Per Day?

Don't Forget the Fiber!

Conclusion

Chapter - 3 - Protein Supplement

Understanding Protein Basics

What is Protein and Why is it important?

Protein and Muscle Growth

Protein and Fat Loss

Protein and Recovery

Protein Food Sources

Benefits of Protein

How Much Protein do I Need?

Introduction to Protein Supplements

What are Protein Supplements?

Understanding Common Terminology

Benefits of Using Protein Supplements

Who Uses Protein Supplements?

Protein Supplements Vs. Real Food

Protein Sources Used In Protein Supplements

Using Protein Supplements For Maximum Results

When to Take Protein Powder

Protein and Carbohydrates for Weight Gain

Example Protein Supplementation Plan

Protein Supplementation Plan for Adding Weight

Choosing the Right Protein Powder

Price vs. Quality

Whey Protein: Isolate vs Blend vs Concentrate

Chapter - 4 - Whey Protein

Whey protein overview

What is Whey Protein and Where does it Come From?

Production of Whey Protein

What Types of Whey Protein are There?

How does Whey Protein Work and What Are The Benefits?

Assessing the Quality of Whey vs. Other Protein Sources

Who Can Benefit from Using Whey Protein Supplements?

Do Any Foods Contain Whey Protein?

Does Whey Protein Have any Side Effects?

How and When Should I Use a Whey Protein Supplement?

How Much Whey Protein Should I Use?

Choosing the Right Whey Protein Supplement

Pros and Cons of Whey Protein Concentrate (WPC)

Pros and Cons of Whey Protein Isolate (WPI)

Pros and Cons of Whey Protein Blends

Whey Protein - Common Questions Answered

Chapter - 5 - Creatine

What is Creatine?

Creatine and Athletic Performance

Creatine Food Sources

Benefits of Creatine for Health

Anabolic Effects of Creatine

Training Performance and Creatine

Creatine and Cell Growth

Creatine and Muscle Volumization

Introduction to Creatine Supplements

What are Creatine Supplements?

Forms of Creatine Supplements

Benefits of Creatine Supplements

Who uses Creatine Supplements?

Creatine Supplements and Natural Creatine Sources

Creatine Forms Used in Creatine Supplements

Creatine Monohydrate

Creatine Ethyl Ester

Other Forms of Creatine

How To use Creatine for Maximum Results

A Look at Creatine Loading

Should Creatine be Loaded?

Taking Creatine with Carbs/High Glycemic Carbs

When to Take Creatine Supplements

Creatine and Water Intake

Price Vs. Quality

Benefits of Creatine Monohydrate

Benefits of Creatine Ethyl Ester

Stacking Creatine with Other Supplements

Creatine and Waxy Maize

Creatine with Protein and Carbohydrates

Creatine and Fat Burners

Creatine Myths and Facts

Chapter- 6 - Casein

What is Casein Protein?

Benefits of Casein Protein

Casein Benefits Review

How is Casein Protein Made?

How should I take Casein Protein?

When is the best time to take my casein protein supplement?

Best Casein Protein Powders

Casein FAQ

Chapter - 7 - BCAAs

The Three BCAAs

Metabolism

BCAAs And Performance

Effects On Hormones

BCAAs And Fat Loss

BCAAs As Signaling Molecules

Recommended Dosage

Conclusion

Chapter - 8 - Glutamine

Overview of Glutamine

What Does Glutamine Do?

Why Your Body Needs Glutamine

Best Time to Take Glutamine

Glutamine Benefits for Muscle Building

Glutamine Side Effects

Additional Benefits of Glutamine Supplements

Can Anyone Take Glutamine?

Chapter – 9 - Peri Workout Supplements

Introduction

What exactly is the so-called “Anabolic Window of Opportunity”?

Does the “Anabolic Window of Opportunity” matter then?

What basic supplements to consider Peri-Workout

Creatine Monohydrate

Branched Chain Amino Acids (and other Essential Amino Acids)

Caffeine (1,3,7-trimethylxanthine)

Beta-alanine

Chapter – 10 - Nine Best Supplements for Muscle Mass