How Much Caffeine in Green Tea and Other Green Tea Questions


The growth in demand for this drink over the past few years has been rapidly increasing. Incredibly, the trend looks set to continue with a forecast of 7.5 percent growth in the market annually.


It’s health benefits, combined with growing interest in the fitness and wellness sector, have been the major driving forces behind its popularity.


However, much is still misunderstood about this beverage, apart from, “it’s good for you.”


This article will examine the key questions behind this drink. It will illustrate whether the health benefits it claims are warranted and open your eyes to other interesting facts.


What Is Green Tea?


Basically, all tea is originally green. It comes from the leaves of the Chinese plant camellia sinensi. Usually we think of traditional tea being dark brown or black. The leaves only take on this hue through oxidation – they are left in a room to wither and react with oxygen.


Green tea, however, does not undergo this process. The leaves are most often steamed and then dried which allows the green/brown chlorophyll color to remain. When the dried leaves are added to hot water to brew, the green color of the leaves carries through into the drink.

pouring green tea on a tea pot


How Much Caffeine Is in Green Tea?


A ‘normal’ cup of tea (8 oz) contains 35 mg of caffeine. However, this can vary between certain parameters of around 25 mg-50 mg. The difference depends on the variety of the green tea leaves, their preparation process and how long they have been allowed to brew in hot water.


In addition, it also depends on the age and form of the tea itself. Older green teas lose their caffeine content with age. Tea bags (which contain much finer leaves than loose types) create a heavier-caffeinated drink. It’s assumed that this is because the smaller tea bag leaves create a greater surface area over which the caffeine can infuse.


A useful comparison is to compare it to coffee which contains between 107 mg-151 mg per cup.


In simple terms, 2-3 cups of green tea equals one cup of coffee.

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Is Green Tea a Stimulant?


As green tea contains caffeine, it is a stimulant. Caffeine affects the entire nervous system making you feel alert and energized.


In addition, green tea also contains the stimulants theobromine and theophylline. The former is a muscle stimulant which affects the heart in particular. It can dilate the arteries and has been utilized as a treatment for high blood pressure.


Theophylline works on the respiratory system. It is used to treat severe respiratory diseases including asthma.


This unfortunately does make green tea sound like a drink that could cause issues with those sensitive to stimulants. But that is not the case. Only the caffeine content can create serious side effects such as headaches, nausea and heart palpitations. Unless you consume green tea to great excess, this will not be an issue.

lady drinking green tea


Can Green Tea Reduce Iron Levels?


Polyphenols in green tea (or any tea) can inhibit the absorption of iron from food. Studies have shown that even while following a healthy diet, excessive consumption of green tea reduces iron intake and can lead to anemia.


Individual susceptibility to these polyphenols varies. But it is generally recommended to drink no more than six cups of green tea per day.


What Are Antioxidants in Green Tea?


Found in some foods and drinks, antioxidants remove waste products known as free radicals which can cause damage to the body’s cells. The antioxidants in green tea are the polyphenols, in particular Epigallocatechin gallate (EGCG).


These antioxidant effects are of most interest to scientists as they have been shown to delay the onset of some cancers.


Is Green Tea a Diuretic?


The polyphenols and caffeine in green tea can act as diuretics, that is, make you urinate more frequently. As long as it is not consumed in excess, this can have beneficial effects for the body including:


  • Removing excess water
  • Assisting with kidney infections
  • Reducing swollen tissues


Will Green Tea Help Me Lose Weight?


Firstly, plain green tea is virtually a zero calorie beverage. Obviously if you add milk, sugar or other flavorings, this can increase the calorie count.


In addition, green tea has proven abilities to shed weight and is therefore an ideal drink for people on a weight loss regime. I have explored below the major benefits of green tea for shedding pounds.


Boosts the Metabolism


Caffeine boosts the metabolism, but it is not the only ingredient in green tea that does so. Epigallocatechin gallate (EGCG) not only has antioxidant properties but also raises the Basal Metabolic Rate (BMR).


If you have ever looked at the ingredient list on a natural weight loss supplement, you often find it contains green tea extract for this reason.


Raising the metabolism increases energy usage. This requires fuel which it finds in fat cells. The higher the metabolism, the more fat is burned whether exercising or at rest.


Raises Lipolysis (Fat Breakdown)


EGCG in green tea can increase the level of norepinephrine. This hormone is a precursor to fat cell breakdown.


Studies have shown that green tea consumption can effectively promote weight loss through this method. As fat is broken down, it can then be used for energy in the form of fatty acids or expelled through waste.

how to curb hunger: round-white-ceramic-plate-and-silver-colored-fork and knife on brown surface

Hunger is a fact of life. This trait evolved to ensure that we live for as long as possible. However, in modern times, it can be an inconvenience as well as a primal survival mechanism. For this reason, we will uncover the ways how to curb hunger.


Suppresses the Appetite


Green tea is considered an appetite suppressant, in that its consumption leads to smaller meals and less in-between snacking. The process behind this has not been fully established, although it is considered that caffeine acts as the suppressant.


While consumption of green tea has proven weight loss benefits, bear in mind that this is in conjunction with eating healthily and remaining active.


Can Green Tea Prevent Cancer?


There is increasing evidence that consuming green tea may protect the body against certain types of cancer or reduce its severity.


The most powerful aspect seems to be green tea’s ability to prevent or reduce metastasis. This is the process whereby a tumor grows and then promotes secondary cancerous growths at separate sites. While this may prevent the progress of cancer, it does not cure it.


However, some studies have shown that there may be cancer-preventing properties in green tea.


For example, prostate cancer is lower in Asian countries than those in Western countries. It was hypothesized that this may be due to dietary differences. On this basis, a study was conducted on males in Japan where green tea intake was monitored against cancer proliferation. It concluded that green tea may lead to a decreased risk of prostate cancer.


A further Japanese study of 8522 people illustrated similar results. These subjects were followed over a nine-year period for signs of cancer and with their green tea consumption monitored. The results showed that rate of cancer was significantly lower in those with high green tea consumption.


Can Green Tea Prevent Heart Disease?


The antioxidants in green tea can lower LDL (‘bad’) cholesterol.


Too much LDL cholesterol can cause atherosclerosis, where the blood vessel walls are built up causing them to narrow. This results in less oxygenated blood reaching the heart, which in severe cases can cause heart attacks or stroke.


Consumption of green tea can lower this risk.


Will Green Tea Stop Me From Developing Alzheimer’s Disease?


Alzheimer’s disease is the leading cause of dementia and its incidence is expected to double every 20 years. Currently, there are an estimated 24 million sufferers from this disease.


Plaques known as beta amyloids build up in the brain which at first impair brain cell function and finally destroy them.


Catechins in green tea can help with preventing the onset of Alzheimer’s. Studies have shown that these catechins can:


  • Prevent inflammation in the brain
  • Suppress the toxicity of beta amyloids
  • Impair increases in beta amyloids
  • Protect DNA against damage


Furthermore, it has also been suggested that the catechins can promote new neuron growth to possibly reverse the process of Alzheimer’s.

green tea top view


Can Green Tea Damage the Liver?


The adage of ‘everything in moderation’ applies here. Drinking a few cups of green tea per day is not going to harm your liver. The health benefits far outweigh any damage they could cause.


The recent increase in concern regarding the liver and green tea seems to stem from the rise of supplementation with green tea extract.


A normal cup of green tea contains around 100 mg of antioxidants. An average daily supplement contains 800-1000 mg. Typically, this extract is found in weight loss supplements, and some users have tried to increase the fat-shedding effect by exceeding the stated dose.


If the daily intake exceeds 1000 mg per day, there is a danger of hepatotoxicity.


However, if the supplements are taken as recommended, they should be completely safe. As is drinking green tea. Conversely, a recent study showed that green tea may actually prevent liver disease.




Despite a heavy consumption in Asia for centuries, it is only within the past few decades that the enormous benefits of drinking green tea have been discovered.


As long as green tea is not consumed in excess, there are no adverse health effects from this beverage.


With zero calories, numerous antioxidant and weight loss properties, it is a valuable drink to supplement a healthy lifestyle. Furthermore, as a beverage which can protect against health problems, it is a positive step to ensure your well-being is supported in the future.

7 Best Chest Exercises

Exercising the chest is not always about obtaining large muscle mass. Although this can be a result of completing specific exercises, there are a number of other benefits too.

Having a toned, strong and flexible upper body can assist you throughout your daily life: whether sat behind a desk, working on a construction site or simply carrying out household chores. This article will look at the workings of the chest and how the muscle groups function together. In addition, it will explore the physiological and lifestyle benefits of a flexible and powerful torso. Furthermore, it includes some of the best exercises for toning, muscle gain, strength and flexibility.

It does not matter whether you are a serious gym addict or someone who wishes to work out in the privacy of your own home - the list includes exercises for all abilities.


What Are the Chest Muscles?

best chest exercises - What Are the Chest Muscles

The chest comes under the category of ‘push muscles’. These muscles are the group of muscles which contract and feel ‘tight’ when you push something away from your body. Imagine trying to push a heavy piece of furniture across the floor. Your arms are extended and you feel the pressure in your upper chest.

These ‘push muscles’ are the opposite of ‘pull muscles’ which contract when you bring something closer to your body. For example, if you are completing bicep curls with a weight - the muscle becomes tighter as you bring your forearm up towards your shoulder.

Exercising the chest muscles therefore involves a pushing movement, as opposed to a pulling process. In this way, the muscles are worked hard and require repair through protein synthesis. As the muscle fibers rebuild, they return larger, stronger and more flexible than before.

The chest contains two main muscles which we will look at below.


Pectoralis Major


As the name suggests, this is the largest muscle on the upper front chest. The pectoralis major is shaped much like a fan, connected on one side to the sternum and extending up towards the armpit and collarbone.


The pectoralis major is responsible for moving the shoulder joint and allowing the arm to move across and towards the chest itself. In addition, it assists with deep breathing as it pulls on the rib cage allowing the lungs to expand. The pectoralis major is more prominent in males than females, as in the latter it is hidden under breast tissue.


Pectoralis Minor


The pectoralis major, together with the pectoralis minor, make what are commonly known as ‘the pecs’. The pectoralis minor is located beneath the pectoralis major and attaches the third, fourth and fifth ribs upwards to the shoulder blade. Its function is to pull the shoulder down and forwards.

The best chest exercises work both of these muscles, allowing the upper body to appear toned and firm.


Benefits of Exercising the Chest


best chest exercises - Exercising the Chest

Assists With Daily Life

It is surprising how often the chest muscles are required throughout a normal day. Pushing heavy glass doors open on a store, using a vacuum cleaner, turning the mattress and even washing your hair requires the chest to fire into action.

Exercising the chest means that these activities are easy, comfortable and you are not compensating by using other areas such as the spine. In some circumstances, that can create an unhealthy load on the back.


It Looks Impressive

Many men, and some women, want the appearance of a large, muscular chest. Not only does it appear aesthetically pleasing on the beach or by a swimming pool, it can make clothing look more attractive and appear to fit better.

However, do not assume that exercising the chest will result in creating a massive upper body. That comes through choice. For large muscles, use heavy weights and small repetitions. For tone, use less weight and more reps.

Women should not assume they will lose any breast tissue when exercising as it’s not known to happen. Toning and working the pectoral muscles will actually lift the breasts, making them more prominent.


Improves Posture

Exercising and enlarging the chest muscles can have the effect of pushing the shoulder blades backwards. This forces the upper chest outwards, making you appear taller and more statuesque.


Reduces Calories

All resistance exercise comes with the added bonus of burning calories. If losing weight is the target, chest exercises are a perfect way of creating a calorie deficiency while building muscle. It is a win-win situation. Not only are the muscles growing but by losing fat at the same time they appear all the more toned and tight. Now that we have seen the benefits of exercising the chest, it is time to look at the best exercises to gain results. The t exercises below are for people with access to weights as well as those without.


Best Chest Exercises Without Weights

Without weights, you should aim to exercise the chest three times a week but not on consecutive days. In these exercises, it is the weight of the body itself which forms the resistance against the muscles.


Push-Ups - Best All-Around Chest Exercise

The push-up is probably the most popular of all non-weight exercises, being a favorite of school fitness programs and army training.It is successful not only because it can be completed virtually anywhere but it also works many muscles. While the majority of stress is placed on the major and minor pectoralis muscles, the biceps, triceps and deltoids are also involved.


  1. Lie face downwards with palms flat on the floor directly beneath your shoulders. Your arms should be locked and supporting you off the ground. Ensure that your back is completely straight.
  2. Lower yourself down until your arms create a 90-degree angle.
  3. Push yourself back up until your arms are straight again.
  4. This completes one repetition.
  5. Complete as many repetitions as you can and try to increase by one further push up every two sessions.


Once you become more proficient, you can move past the 90-degree angle and work towards getting the chest lower to the floor. Do not try too early though as this can damage the shoulder muscles.


Gorilla Push-Ups - Best Advanced Chest Exercise

here are many variants of the standard push-up, but the gorilla is a personal favorite of mine. It combines explosive power, strength, heavy resistance and, if you are in front of a crowd, appears very impressive too.


  1. Start from the standard push-up position listed above.
  2. Quickly drop down towards the floor, then rapidly propel yourself upwards off the floor.
  3. Slap your chest with both hands (hence the gorilla).
  4. Quickly replace your hands back on the floor.
  5. Repeat until exhaustion.
  6. Increase by one repetition every two days.


This exercise provides a large volume of resistance and is a good way to work the pectoral muscles hard. However, do not complete until you can easily do over thirty standard push-ups, as you need the strength for control.

If possible, it’s best to complete this exercise on a floor mat or somewhere where there is little chance of your hands slipping to avoid injury.

Incline Push-Ups - Best Chest Exercise for Beginners or Older Persons

Another variant to the standard push-up, the incline push-up works the pectoralis muscles and does not create as much resistance.


  1. With toes on the floor, lean forwards with locked out arms supporting yourself against a work surface, table, wall or bench. The higher the supporting object, the easier the push up.
  2. This is the starting position.
  3. Bend your arms, lowering your body as close as possible to the support.
  4. Push your body back to the starting position again until the arms are straight.
  5. Complete as many repetitions until fatigue sets in, and then increase with one further push-up every two sessions.


Easier than push-ups, this exercise is a great way to start exercising the chest. Begin with a higher object such as table and as you progress, work downwards to a chair or bench. Finally, replace with the standard push-up.


Dips - Best Chest Pectoralis Minor Exercise

Push-ups do work the pectoralis minor, but this exercise places more stress on the pectoralis minor and is a good way to ensure it builds as fast as the major. 

The dip is typically completed on parallel bars in a gym but can also be used at home too.


  1. Find two strong chairs, face them back to back, shoulder width apart and stand between them.
  2. Place one hand on either chair so that they are straight.
  3. Lift your legs off the floor by bending them at the knee and raising up towards your buttocks.
  4. You are now supporting yourself on just your arms.
  5. This is the starting position.
  6. Lower your body down towards the floor by bending your arms until they are at ninety degrees.
  7. Raise yourself up to the starting position again.
  8. If possible, complete ten repetitions.


Two main warnings come with the exercise. First, ensure your arms do not go past ninety degrees on the dip as this can cause misalignment in the shoulders. Second, use strong chairs or other pieces of furniture. Not only could the supporting object break, it could provide you with an unwanted injury.


Best Chest Exercises With Weights

Using weights during chest exercises can promote a larger muscle build, and quicker. If you are using really heavy weights (190 lbs. or more), work the chest only twice a week. For other days, concentrate on different muscle groups.

The Bench Press - Best Chest Exercise With Weights

When you imagine someone working out in a gym, bench pressing is probably the first thing that comes to mind. It is a chest and power building exercise which works the pectoral muscles, triceps, shoulders and gluteus maximus. This exercise requires a barbell, weights and bench.


  1. Lay flat on the bench, legs to either side and feet flat on the floor. Your face should be underneath the supported barbell.
  2. Arch the back slightly.
  3. Tightly grip the bar.
  4. The arms should be placed comfortably apart. The longer the arms, the further apart they need to be. Generally, they should be placed wider than your shoulder blades.
  5. Remove the bar from the rack, breathe in and lower to your chest.
  6. Breathe out and push the bar upwards again until arms are extended.
  7. Start with small weights and aim for 10-12 repetitions. Reps and weights can be increased as you advance.


This is an exercise which generally requires ‘spotting’ (assistance from a friend) to ensure that it is completed safely.


Dumbbell Press - Best Chest Exercise with Free Weights

A good free weight exercise without the support of a barbell. This means the body is fighting against gravity on either side of the chest improving stabilizer muscles. This exercise requires two dumbbells with weights and a bench.


  1. Lie with your back flat on a bench.
  2. Have a dumbbell in each hand resting on your upper thighs.
  3. Use the thighs and arms to bring the dumbbells forward and hold just to the side of your chest with your arms at 90-degrees.
  4. Your palms should face away from your body.
  5. This is the starting position.
  6. Breathe out and use the chest muscles to push the weights upwards until arms are straight.
  7. Hold for one second.
  8. Breathe in as you lower back to the starting position.
  9. Weights should be adjusted so that you can complete 10-12 repetitions.

If there is a lot of weight on the dumbbells, it can place a lot of stress on the wrists. Supports are recommended in this scenario.


Lying Fly - Best Chest and Shoulder Exercise

A good exercise which works the pectoralis major and minor muscles together with benefitting the deltoids. It is completed with a bench and two dumbbells.


  1. Lie back down on a bench, legs to either side and feet firmly on the floor.
  2. It may be best to have someone hand you the dumbbells, otherwise start as per the dumbbell press with the weights on your thighs.
  3. Raise dumbbells, palms facing inwards towards each other until your arms are straight and above your head. This is the starting position.
  4. Breathe in and lower weights to your sides away from the body. Keep arms straight but with a small bend in the elbow for stability. Bring them down until level with your chest. From above you should now be in a ‘cross’ shape.
  5. Breathe out and raise weights back to the starting position. Again, fairly straight arms with a little elbow flex.
  6. Repeat ten times.


Try to keep both dumbbells mirroring each other, otherwise you may be thrown off- balance potentially leading to injury.



Working the chest muscles can improve appearance, increase confidence, raise strength and improve posture. It does not have to be about creating an enormous bodybuilding physique, although that is possible. The exercises in this article cater from the beginner to the advanced, from the gym addict to the stay-at-home fitness enthusiast.

Find the exercises that work best for you and the ones that will achieve the results you are after. Either light weights or no weights at all will improve tone. The heavier the weights, the more muscle will be built.

The best chest exercises will put you on the road to looking great and feeling good.


8 Best Supplements

Fitness is not just about watching the diet and exercising frequently. Although, naturally, they are both essential.

The stresses of daily life can all take their toll. This can mean we are not always in optimum form for improving and enhancing our bodies. Furthermore, even if we are in an excellent state of health, there are additional steps we can take to elevate the body's own ability to function.

This article will cover the top eight supplements that can improve our health and fitness regime. They can build muscle, shed fat, boost energy and help you achieve your targets. We will provide detail on how they work, the key ingredients they contain and what results you can expect.


What Are Supplements?

best supplements - What Are Supplements?

Supplements are products which are taken orally, usually in capsule or powder form. They are designed to assist the body in meeting a particular goal. Importantly, they are taken in addition (hence supplemental) to diet and exercise.

All the best supplements in this article contain natural ingredients. There are no synthetics or illegal products that sometimes come with adverse health implications.

As supplements, they still require the user to work hard towards their health and fitness goals. They are not replacements for effort. Nor are they ‘magic pills’ which promise benefits without any labor. In reality, such things do not exist.

For example, if you are looking to build muscle you will still need to undergo a resistance training program while taking muscle building supplements. If you wish to lose weight, it’s essential that you remain active and eat sensibly while taking a fat burner.


Why Take Supplements?

In addition to being perfectly safe for the body, the best supplements can:

  • Kick start your fitness and health goals
  • Provide faster returns
  • Improve confidence
  • Provide greater returns than exercise and diet alone
  • Increase determination through visible results
  • Enhance mood


What Are the Best Supplements?

Whatever your fitness goals, there is a supplement that can improve both your ability to reach that target and witness increased returns.

Here are the top eight supplements on the market.


Best Fat Burner - PhenQ

best supplements - Best Fat Burner - PhenQ

Fat burners can be a very useful supplement for people undergoing a weight loss plan. These products work alongside a healthy diet to increase the rate and efficacy of shedding pounds.

PhenQ by Wolfson Berg is a fat burning supplement, designed for use by both men and women. Supplied in pill form taken and twice a day, it assists in dropping unwanted fat without any side effects.

Working Process

PhenQ fat burner targets four main areas of weight loss:

  • Raises energy levels - in some circumstances, dieting can leave you feeling lethargic and fatigued. PhenQ provides increased energy to assist through both normal daily routines and exercise
  • Suppresses fat production
  • Burns body fat - the ingredients in PhenQ raise the metabolic rate which, in turn, uses stored fat as an energy source
  • Inhibits appetite - PhenQ increases the feeling of satiety. This prevents overeating and snacking which can lead to weight gain

Key Ingredients

The energy boosts in PhenQ are provided through the stimulant, caffeine. Fat burning occurs when caffeinecapsicum and piperine raise the internal body temperature (thermogenics), increasing the metabolic rate. The important hunger suppressant, chromium, prevents carbohydrate and sugar cravings, while calcium prevents fat storage.


Best Pre-Workout - Legion Pulse

best supplements - Best Pre-Workout - Legion Pulse

Pre-workouts are supplements designed for athletes and bodybuilders who require enhanced performance during training and wish to see longer and more intense sessions.

Legion Pulse is a pre-workout, manufactured by Legion Athletics LLC. This supplement is provided in powder form. It should be mixed with water and consumed 30 minutes prior to exercise.

Coming with a 60-day money back guarantee, Legion Pulse is available in six flavors and contains no artificial sweeteners.

Working Process

This pre-workout has the ability to:

  • Increase energy levels throughout the duration of your exercise, run or weight session
  • Raise endurance and stamina
  • Utilize stored fat for energy to reduce weight
  • Improve blood flow for enhanced muscle function and breathing

Key Ingredients

The initial energy boost comes from caffeine. However, in addition to this ingredient, Legion Pulse includes taurine. This can prevent unwanted caffeine-related side effects, such as headaches and a raised heartbeat.

Beta-alanine reduces lactic acid build up. Lactic acid can lead to acidosis and signal the end of workouts. L-citrulline raises nitric oxide levels. This acts as a vasodilator which improves blood flow and increases oxygen delivery throughout the body.


Best Testosterone Booster - TestoFuel

best supplements - Best Testosterone Booster - TestoFuel

Testosterone boosters coerce the male body into creating more testosterone naturally. They do not contain any of this hormone itself, but simply encourage the testes to manufacture more.

Increasing levels of testosterone can impact on a wide range of male health issues, as well as working as an excellent gym and exercise performance enhancer.

TestoFuel is a powerful testosterone booster, containing 10 ingredients. It is specifically designed to target a variety of ways to boost this male hormone. Four pills are taken daily with water, and the supplement comes with a 90 day money back guarantee.

Working Process

TestoFuel stimulates the pituitary gland to release luteinizing hormone. This is the signal to the testes to produce more testosterone. In addition, other ingredients create the perfect conditions for this production to occur.


The increase in testosterone created by Testogen can lead to:

  • Improved muscle gain through protein synthesis
  • Elevated mood
  • Raised fat loss
  • Improved fertility
  • Increased libido
  • Improved strength

Key Ingredients

Testosterone production is boosted through d-aspartic acid, fenugreekvitamin D and zinc. In addition, it includes vitamin B6, vitamin K and magnesium, to promote male testicular health.


Best Human Growth Hormone (HGH) Boosters - GenF20

best supplements - Best Human Growth Hormone (HGH) Boosters - GenF20

Human growth hormone was initially responsible for ensuring that your body developed from a small child into an adult. But once you have reached your final height, this hormone has additional benefits.

HGH boosters do not contain actual human growth hormone. They stimulate the body into creating more.

GenF20 is available in both oral spray and capsule form. As HGH levels decline with age, this supplement has been designed to promote youthful appearance and enhance training capabilities.

Working Process

GenF20 stimulates the pituitary gland into creating more HGH. This can lead to:

  • Improved skin quality, through stimulating collagen production
  • Raised sleep quality
  • Improved stamina
  • Increased muscle gain
  • Accelerated fat loss

Key Ingredients

L-glycine and l-arginine are the main GenF20 HGH boosting ingredients. = In addition to this, GenF20 includes elements which can promote body repair and protect the organs (colostrum, astragalus and deer antler velvet).


Best Sleep Aid Supplement - NaturaSleep

best supplements - Best Sleep Aid Supplement - NaturaSleep

Enjoying a good night's sleep is essential to remain healthy, alert and energized.

Prescription medication can contain sedatives. This may leave you feeling lethargic the following day. The best natural sleep aid supplements contain none of these.

NaturaSleep contains no sedatives and is 100% safe. It is vegan-friendly and comes in pill form, which should be taken 30-60 minutes before bedtime.

Working Process

The natural ingredients in NaturaSleep work by:

  • Increasing melatonin levels - this hormone controls the ‘body clock’ mechanism. It ensures that you are sleepy at bedtime and awake during the day. Melatonin is particularly useful for combating issues relating to jet-lag and shift work
  • Reducing interrupted sleep - studies have shown that waking during the night can have serious health effects. These include obesity and high blood pressure
  • Improving Rapid Eye Movement (REM) sleep - this dreaming state is essential for feeling wide awake and energized the following day

Key Ingredients

NaturaSleep includes 3 mg of melatonin for regulating sleep. In addition, it contains magnesium for deep and rewarding slumber. The final key ingredient is calcium. This element boosts tryptophan which, in turn, increases melatonin production.


Best Whey Protein Powder - Stacked Protein

best supplements - Best Whey Protein Powder - Stacked Protein

These are vital elements of muscle-building. Protein supplements are essential for the bodybuilder looking to make large gains to the physique.

While protein is found in meats and beans, for people pushing their body to the limit in the gym, normal dietary intake may be insufficient.

Stacked Protein by Evlution Nutrition is a whey-based protein powder. It includes all the essential amino acids that are necessary for protein synthesis. One scoop is taken with water prior to training. It is available in 18 different flavors.

Working Process

When weight training, the muscles become damaged. As the fibers repair, they return stronger and larger - this is the theory behind all resistance training. For the muscles to rebuild, they require amino acids for protein synthesis

Supplementing with Stacked Protein results in:

  • Faster muscle growth
  • Increased performance
  • Greater strength
  • Improved aerobic and aerobic function
  • Muscle growth during and post training

Key Ingredients

Naturally, the main ingredient in Stacked Protein is whey powder. This powder includes Branched Chain Amino Acids (BCAAs) - they are the essential amino acids: leucine, isoleucine and valine. These 3 acids cannot be created by the human body so have to be ingested to promote muscle gain.

An additional useful ingredient in Stacked Protein is glutamine. This is required for muscle growth and protein synthesis. However, repeated resistance training can deplete its volume which, in turn, can lead to muscle loss. Inclusion of glutamine in this supplement ensures that the body is in prime condition for muscle growth.


Best Nitric Oxide Boosters - Nitrocut

best supplements - Best Nitric Oxide Boosters - Nitrocut

Nitric oxide boosters are excellent supplements for any stage or type of exercise, be it aerobic or anaerobic.

These boosters do not contain the gas nitric oxide itself. Instead, they stimulate the body into creating more, which leads to athletic benefits. Mainly, it is nitric oxide’s role as a vasodilator that makes it the most attractive supplement for the athlete.

Nitrocut is produced by Powerhouse Formulations LLC in the US. Not only does it contain ingredients designed to increase nitric oxide levels, other components have been added for enhanced workout results.

Working Process

Boosting nitric oxide levels, and consequently opening up the blood vessels, leads to:

  • Increased muscle growth by fueling satellite cells
  • Improved muscle health, through increased nutrient delivery
  • Raised stamina
  • Enhanced strength
  • Reduced lactic acid build-up and therefore lowered fatigue
  • Improved breathing and heart function

Key Ingredients

Nitrocut boosts nitric oxide through the amino acid l-citrulline. However, there are additional gains from the inclusion of:

  • Vitamins B6 & B12, which improve sleep and increase bone density
  • Avena sativa to boost energy and increase focus
  • Tribulus and fenugreek - both raise libido and increase testosterone levels
  • Raspberry ketones to assist with fat loss


Best Supplements Conclusion


If you are serious about health and fitness, the best supplements included above are an excellent way of improving your results beyond that which diet and exercise alone can provide. These supplements come with no side effects and will complement your existing lifestyle and regime. The important aspect to concentrate on is where you want your fitness plan to take you. Then select the correct supplement accordingly. For example, for large muscle gains, the answer is whey protein. For losing weight while retaining lean muscle, choose a fat burner. To feel energized and stave off fatigue during aerobic sessions, use a pre-workout. Always ensure that the branded supplements, like those included above, contain ingredients which are scientifically proven to give the returns they promise. In that way, you will soon be reaching, and eventually surpassing, your targets.


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