Supplement Information, in today's world it is so easy to become lost and overwhelmed with the amount of marketing tossed around on a daily basis. On what supplements can do for you. So, we at Performance Training decided to make an Advertisement free page of Supplement Information - backed by science and results. If anything we hope to educate and let others make their own educated decision's on supplement information and what they put into their bodies. Supplement, can be defined as something to be added to complete a thing, supply a deficiency, or reinforce or extend a whole. With that said, when looking for supplement information. The best thing you can do is look at the, "Nutrition Facts" or "Supplement Facts" label on the back of which ever product you may be interested in.  This is a great starting point, next investigate each ingredient used in the product. If you choose to use the internet, make sure you understand who is writing the material/content. These days literally anyone can have their own webpage and who knows what type of education or motivation they have in their own writing's. Next, understand what you want to supplement and why? Make sure it aligns with your health & fitness goals. And, remember it is to, "supplement" your current diet not to replace it. Having said that, below is a list of different supplements that are currently on the market. Note, we do not use street name's or company names. Only the actual supplement itself. For example if looking for a particular protein brand. You will only find the supplement, "protein". You would be surprised how many products are virtually the same with a different name on it. We will be continually adding to this page as we come across different supplements as well as receive requests. Feel free to send us a note if you would like us to review a supplement. As always if you are interested in educating yourself on supplement information and/or looking to start or add to a current training program including nutritional plans. We highly encourage seeking out a personal trainer or online personal training.


Supplement Information:


Caffeine can be defined in the dictionary as: a white, crystalline, bitter alkaloid, C 8  H 10  N 4  O 2  , usually derived from coffee or tea: used in medicine chiefly as a nervous system stimulant. In 1819, the german chemist Runge isolated relatively pure caffeine for the first time; he called it "Kaffebase" (i.e., a base that exists in coffee). In 1821, caffeine was isolated both by French chemist Robiquet and by another pair of French chemists, Pelletier and Caventou,  according to Swedish chemist Berzelius in his yearly journal

Caffeine is found in varying quantities in the seeds, leaves, and fruit of some plants, where it acts as a natural pesticide that paralyzes and kills certain insects feeding on the plants, as well as enhancing the reward memory of pollinators. It is most commonly consumed by humans in infusions extracted from the seed of the coffee plant and the leaves of the tea bush, as well as from various foods and drinks containing products derived from the kola nut. Caffeine is a central nervous system and metabolic stimulant, and is used both recreationally and medically to reduce physical fatigue and to restore alertness when drowsiness occurs. It produces increased wakefulness, faster and clearer flow of thought, increased focus, and better general body coordination. The amount of caffeine needed to produce effects varies from person to person, depending on body size and degree of tolerance. Effects begin less than an hour after consumption, and a moderate dose usually wears off in about five hours. Caffeine has a number of effects on sleep, but does not affect all people in the same way. It improves performance during sleep deprivation but may lead to subsequent insomnia. In shift workers it leads to fewer mistakes caused by tiredness. In athletics, moderate doses of caffeine can improve sprint, endurance, and team sports performance, but the improvements are usually not very large .

Consumption of large amounts of caffeine – usually more than 250 mg per day – can lead to a condition known as caffeinism. Caffeinism usually combines caffeine dependency with a wide range of unpleasant physical and mental conditions including nervousness, irritability, restlessness, insomnia, headaches, and heart palpitations after caffeine use.

Coffee consumption is associated with a lower overall risk of cancer. This is primarily due to a decrease in the risks of hepatocellular and endometrial cancer, but it may also have a modest effect on colorectal cancer. There does not appear to be a significant protective effect against other types of cancers, and heavy coffee consumption may increase the risk of bladder cancer. On the other hand, caffeine has been shown to inhibit cellular DNA repair mechanisms, but only at extreme high concentrations (which would be lethal in humans).There is little or no evidence that caffeine consumption increases the risk of cardiovascular disease, and it may somewhat reduce the risk of type 2 diabetes. Drinking four or more cups of coffee per day does not affect the risk of hypertension compared to drinking little or no coffee. However those who drink 1–3 cups per day may be at a slightly increased risk. Caffeine increases intraocular pressure in those with glaucoma but does not appear to affect normal individuals. It may protect people from liver cirrhosis. There is no evidence that coffee stunts a child's growth. Caffeine may increase the effectiveness of some medications including ones used to treat headaches. Similarly, intravenous caffeine is often used in hospitals to provide temporary pain relief for headaches associated caused by low cerebrospinal fluid pressure.

Psychological effects,

The US National Institutes of Health states:

[Too] much caffeine can make you restless, anxious, and irritable. It may also keep you from sleeping well and cause headaches, abnormal heart rhythms, or other problems. If you stop using caffeine, you could get withdrawal symptoms. Some people are more sensitive to the effects of caffeine than others. They should limit their use of caffeine. So should pregnant and nursing women.
Great article on caffeine myth and facts, 


 In the dictionary protein is defined as, Biochemistry . any of numerous, highly varied organic molecules constituting a large portion of the mass of every life form and necessary in the diet of all animals and other nonphotosynthesizing organisms, composed of 20 or more amino acids linked in a genetically controlled linear sequence into one or more long polypeptide chains, the final shape and other properties of each protein being determined by the side chains of the amino acids and their chemical attachments: proteins include such specialized forms as collagen for supportive tissue, hemoglobin for transport, antibodies for immune defense, and enzymes for metabolism.

 In other words it is in a sense the building blocks to life. Moreover, BCAA or Branch Chain Amino Acids really are. More information on BCAA can be found by searching BCAA in this thread. Protein, in a health and fitness sense essentially helps with repair, re-build, and replenish. Without getting to much into science. This, in a nut-shell is what Protein(s) do for us. Let me try to illustrate this. Imagine you just got done with a great training session. you feel great about it, your tired, sweaty, etc. Inside you body, imagine that your stomach is a port filled with ships. these ships are all on different timelines and are all going to different parts of your body at designated time's. These ships are filled with cargo (food/supplements you consume) and each boat has workers on them: captain's, deck hands, maintenance, etc. The workers are fueled by the cargo they are carrying on board. With that said, within 30-45 minutes after the training session you just completed - the ship that is responsible to go and repair the muscles you just worked/broke down will depart from the port. And, moreover it will never return. Now I will run you through a few scenarios:

  1. After your great training session you decide not to eat anything. Maybe drink some water or a sports drink. After 30-45 minutes the ship departs. The ship is carrying literally nothing, maybe a few electrolytes, some liquid, and maybe leftovers from a previous meal. The ship is weak, the workers are starving and thirsty. It finally reaches it's destination in your body and has little to no fuel to even feed it's workers to begin to repair, re-build, and replenish. All though you did not waste your awesome training session you just endured you did however, not reap the full benefit's that you could have.
  2. After your great training session you decide to stop at a fast-food restaurant on your way home. After 30-45 minutes the ship departs the port. The ship is now heavy, the workers are almost in a food-induced coma and would rather sit down and lounge than actually work. The ship makes it way through your body to the area that needs attention, the same area you just spent time working on. It now begins to off-load its cargo, its workers are slow and lethargic and this particular part of your body, that needs quality nutrients is now getting the greasy, fatty, nutrients from the lowest bidder all delivered by workers who would rather be somewhere else. Not an ideal situation at all.
  3. After your blood-pumping intense session of training you decide to take down 40 grams of protein from a protein supplement. After 30-45 minutes the ship departs. The ship is fast, sleek, sexy looking. Equipped with the best engines, the workers are top-paid guys and highly motivated. All lead by a fearless leader who both understand his employees and the mission. The ship arrives to the designated are of the body you just trained and it is immediately off-loaded and the workers begin to re-build, repair, and replenish to the best of their ability's. Giving you the best advantage possible and the quickest recovery time.

 Now, you should have a pretty good picture in your head of what's going on. Having said that, there are good protein supplements and not so good protein supplement's. What I mean by this is. Many companies will dump more money into Marketing and Advertising then they will into Research and Development. Giving you, the end-user a less that quality end product. Yes, it is still safe for humans to consume. However, it is not the highest-quality.  The worst part, most of the time these are the higher priced proteins on the market. Making gaudy claim's of what it can do for you and your goals. probably coming in a real dressed up container offering some kind of free kick-back. I am here to tell you, that is simply not true. The best rule of thumb to check is, the Nutrition facts label and if it has more that 15mg of cholesterol per serving you are consuming and paying for dog-food quality protein. And, 15mg of cholesterol per serving is still high. You will want to search for a protein supplement of 10mg of cholesterol or less. The best part of this is, it is usually cheaper. Why? because the company is spending a lot less on Marketing and Advertising and more on Research and Development. Giving you the end-user a high quality product.

 At the end of the day we believe Protein is the number one health supplement you can supplement your body with. Because of all the rewards you can reap from this supplement it is highly recommended. Perhaps, this is why there are literally hundred's of different brand, types, products of this supplement. So next time before you purchase a protein supplement. Do a little research on it and educate yourself.

 Other natural sources of protein are:

  • Egg Whites
  • Cheese
  • Wheat bread(s)
  • Chicken
  • Steak
  • Fish
  • Ham
  • Peanut Butter
  • Almonds, nuts, and seeds
  • Turkey breast
  • Pork loin
  • Tofu
  • Beans
  • Yogurt



 Zinc is defined in the dictionary as a, Chemistry ductile, bluish-white metallic element: used in making galvanized iron, brass, and other alloys, and as an element in voltaic cells.

 Zinc, is a naturally occurring element and his naturally found in nature as well as humans; part of what is called "essential trace element". Zinc's benefits are: Zinc is used for treatment and prevention of zinc deficiency and its consequences, including stunted growth and acute diarrhea in children, and slow wound healing. It is also used for boosting the immune system, treating the common cold and reoccurring ear infection's and preventing lower respiratory infections. It is also used for malaria and other diseases caused by parasites. Some use zinc for an eye disease called macular degeneration, for night blindness, and for cataracts. It is also used for asthma, diabetes high blood pressure, acquired immunodeficiency syndrome (AIDS), and skin conditions such as psoriasis, eczema, and acne. Other uses of zinc include treating attention deficit-hyperactivity disorder (ADHD), blunted sense of taste (hypogeusia), ringing in the ears (tinnitus), severe head injuries. Crohn’s disease, Alzheimer’s disease, Down syndrome, Hansen’s disease, ulcerative colitis, peptic ulcers and promoting weight gain in people with eating disorders such as anorexia nervosa. Some use zinc for benign prostatic hyperplasia  (BPH), male infertility, erectile dysfunction (ED), weak bones - osteoporosis, rheumatoid arthritis and muscle cramps associated with liver disease. It is also used for sickle cell disease and inherited disorders such as acrodermatitis enteropathica, thalassemia, and Wilson’s disease. Some athletes use zinc for improving athletic performance and strength. Zinc is also applied to the skin for treating acne, aging skin, herpes simplex infections, and to speed wound healing.

 Zinc is needed for the proper growth and maintenance of the human body. It is found in several systems and biological reactions, and it is needed for immune function, wound healing, blood clotting, thyroid function, and much more. Meats, seafood, dairy products, nuts, legumes, and whole grains offer relatively high levels of zinc. Zinc deficiency is not uncommon worldwide, but is rare in the US. Symptoms include slowed growth, low insulin levels, loss of appetite, irritability, generalized hair loss, rough and dry skin, slow wound healing, poor sense of taste and smell, diarrhea, and nausea. Moderate zinc deficiency is associated with disorders of the intestine which interfere with food absorption (malabsorption syndromes), alcoholism, chronic kidney failure, and chronic debilitating diseases. Zinc plays a key role in maintaining vision, and it is present in high concentrations in the eye. Zinc deficiency can alter vision, and severe deficiency can cause changes in the retina (the back of the eye where an image is focused). Zinc might also have effects against viruses. It appears to lessen symptoms of the rhinovirus (common cold), but researchers can’t yet explain exactly how this works. In addition, there is some evidence that zinc has some antiviral activity against the herpes virus. Low zinc levels can be associated with male infertility, sickle cell disease, HIV, major depression, and type 2 diabetes, and can be fought by taking a zinc supplement.

 It is important to note that Zinc supplements should be taken with gluconate. This form of zinc will be delivered with the lowest levels of cadmium which is dangerous to humans in high amounts. Fun fact about zinc. Zinc is often found in higher amounts in hair follicle's in higher IQ humans than that of the average human.

 Other natural sources of Zinc are:

  • Oysters
  • Veal Liver
  • Roast Beef
  • Roasted pumpkin and squash seeds
  • Dried Watermelon seeds
  • Dark chocolate and Cocoa powder
  • Lamb
  • Peanuts
  • Crab