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When you think of bodybuilding whey protein and amino acids may be the first thing that comes to mind. However, ashwagandha is one herb popular for its effects on endurance and muscle mass. Read more to learn if there are any ashwagandha bodybuilding benefits. What is Ashwagandha? Ashwagandha root or Withania somnifera is a herb used for centuries in the Indian traditional medicine practice of Ayurveda [R, R].   The word “ashwagandha” is Sanskrit for “smell of horse.” This alludes to the herb’s scent as well as its healing properties. It is said to give the strength and energy of a...

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Research showing improved sleep has led to the promotion of dietary supplements as a cure-all for sleep distress. But does melatonin help sleep when taken in a pill form?  Read on to learn about melatonin and sleep. What is Melatonin? Melatonin is a compound produced by the pineal gland in the brain. It works as an antioxidant to prevent inflammation. It also acts as a hormone and improves sleep, immune function, blood pressure, cholesterol, and blood sugar [R, R, R]. How Does Melatonin Work? Melatonin regulates the sleep-wake cycle known as the circadian rhythm. This internal clock is what makes...

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Creatine for muscle growth has been a popular topic for performance trainers and exercise enthusiasts. Learn what creatine is and if supplementation may benefit your workout. What is Creatine? Creatine is an amino acid made by the body and stored in muscle tissues. You can also get it from foods like meat and fish [R].   How Do Creatine Supplements Work? Like other amino acids, creatine produces the energy needed for exercise [R, R]. A substance called adenosine triphosphate (ATP) fuels the body with energy. When energy is burned during a workout ATP turns into adenosine diphosphate (ADP). The amount of...

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The ketogenic diet has been touted for its weight loss benefits, but without the right nutrition fatigue can set in compromising performance. Learn what ketogenic diet supplements may benefit your exercise routine.  What is the Ketogenic Diet The ketogenic diet  (keto diet) is a diet where the majority of calories are from healthy fats. It also includes some proteins and very low carbs. Starches, grains, and legumes are avoided. Vegetables consist mostly of leafy greens. A high intake of fatty foods increases ketone levels putting the body in a state of ketosis. The body will use ketones instead of glucose...

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Turmeric gets its potency from curcumin. Curcumin works as an antioxidant and contains compounds that are said to be anti-inflammatory

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