The major role is to act as a temporal energy buffer. During short, high intensity activities our bodies' main source of fuel.
The second function that creatine has in the body is to act as a proton buffer. When high intensity exercise is taking place, the body's blood lactate levels start to rise.
Glycolysis regulation is another function that creatine performs. When CP levels in the muscles are decreased due to the need to quickly replenish ATP stores, glycolysis will be stimulated.
Caffeine is a great supplement toward fat loss and preserving muscle in the process. Many of our clients have had dramatic results from caffeine.
Not only can it significantly increase your fat metabolism, when you are using a cutting diet, but it can help you increase the intensity of your workouts.
Whey protein has the highest protein digestibility corrected amino acid score, a measure of both how well a protein is digested and how well it supplies the amino acids needed by an adult. If you want to shed body fat, it makes prudent sense to incorporate whey protein into your routine.
A multivitamin is one of the best supplement investments you can make to support diet, overall health, and even your exercise or athletic performance
Make sure you are getting at least 500 mg's of vitamin C and 400 mg's from vitamin E. The other nutrients should be over 100%, remember people that exercise intensely need more nutrients than those who don't.
Glutamine is also very important as it makes up to 60% of the amino acids in the skeletal muscles. When you train intensely, glutamine is the first amino to be used as fuel. It is found in food, so if you're eating a high protein diet, you probably are getting somewhere from 3-5 gms per day.
You can find it in most whole protein foods, but it is abundant in cottage cheese, whey protein, and most MRP's are enriched with it.
Being a teenager means you have naturally high testosterone, and while it is bad to alter it unnatrually by introducing androgen's or steroids into the body, it's always a plus to enhance your testostorone production naturaully. ZMA is becoming one of the most popular supplements today, and it's also one of the safest.
Your body needs zinc and magnesium, the two are responsible for over 500 different functions in the human body, and these minerals are hard to get because multivitamins contain calcium as fillers. ZMA is calcium free, and when taking on an empty stomach before bed can give great results for most people.