Vitamin A is a vitamin with antioxidant properties, important for eye protection and bone growth; protein and hormone synthesis (including GH and testosterone); supports tissue maintenance. Helps reduce susceptibility to infection. Essential for healthy skin, good blood, strong bones and teeth, kidneys, bladder, lungs and membranes.

Nitrogen-bearing organic acids that are the building blocks of protein. The branched chain amino acids are Leucine, Valine and Isoleucine.

A popular yeast nutrient.

Also known as Vitamin C. A water soluble vitamin, and an antioxidant. Your body cannot store Vitamin C, so you must supplement it regularly. It is not resistant to heat, so cooking will destroy it. Vitamin C functions primarily in the formation of collagen, the chief protein substance of your body's framework. It also helps in the production of vital body chemicals. Vitamin C also is a detoxifier (helping cleanse your body of toxins).

An oxidant used in dough to give it strength, stability and better flow and extensibility.

A vitamin which maintains energy levels, supports brain function (memory). Aids in digestion. Necessary for metabolism of sugar and starch to provide energy. Maintains a healthy nervous system. Alcohol can cause deficiencies of this vitamin and all the B-complex vitamins.

Necessary for carbohydrate, protein and fat metabolism. Important to amino acid and fatty acid synthesis; essential for hemoglobin and nerve cell growth and maintenance. The anti-stress vitamin, sometimes prescribed for stress reduction.

A vitamin which helps with energy production and amino acid production. Helps body obtain energy from protein, carbohydrates, and fats. Helps maintain good vision and healthy skin.

A vitamin Important in carbohydrate metabolism, formation of testosterone and other hormones, formation of red blood cells and maintaining the integrity of all cells. Helps body utilize protein, fats, and carbohydrates. Necessary for a healthy nervous system and digestive system. It also lowers elevated blood cholesterol levels when taken in large amounts of more than 1,000 milligrams a day.

A vitamin which supports carbohydrate, protein and fat metabolism; hemoglobin synthesis. Helps release energy from protein, carbohydrates, and fat. Needed to support a variety of body functions, including the maintenance of a healthy digestive system.

A vitamin which supports glycogen and nitrogen metabolism; production and transport of amino acids; production and maintenance of red blood cells (hemoglobin) Essential for the body's utilization of protein. Needed for the production of red blood cells, nerve tissues, and antibodies. Women taking oral contraceptives have lower levels of B-6.

A B complex water-soluble vitamin. It functions as a coenzyme in the breakdown and utilization of protein, together with vitamins B12 and C. Folic acid functions as a carbon carrier in the formation of heme, the iron-containing protein found in hemoglobin, necessary for the formation of red blood cells. In addition, folic acid is needed for the formation of nucleic acid which is necessary for the growth and reproduction of body cells. Disease prevention or therapy with sulfa-containing drugs interfere with the bacteria in the intestinal tract which are responsible for manufacturing folic acid. As a result, a deficiency of this vitamin may occur.

A group of eleven known vitamins that work together in your body. All play vital roles in the conversion of food into energy. Essential for the normal functioning of the nervous system, and the maintenance of good digestion. Helps promote healthy skin, hair, and eyes. These are water soluble vitamins, which means they cannot be stored by your body and must be replaced every day.

It is a trace mineral. Studies show that Boron helps the body retain minerals, such as Calcium and Magnesium. Large amounts of Boron, over 10 milligrams a day, can be toxic, particularly to the organs that manufacture testosterone. You can find traces of Boron in all the food groups, even in wine, with the greatest concentration in prunes, raisins, parsley flakes, and almonds. A 1987 study showed that Boron could dramatically increase testosterone levels, however, the study was for postmenopausal women who had testosterone deficiencies. Once their boron-rich diets brought their testosterone levels back up to normal, those levels stabilized, and they didn't get any higher no matter how many more prunes or parsley flakes that they ate. Thus, it is somewhat unproven that boron can help build muscle mass by increasing your testosterone levels. However, a lack of boron in your diet may have a 'negative' impact on energy utilization.

The hard outer layer of grain and consists of combined aleurone and pericarp. Along with germ, it is an integral part of whole grains, and is often produced as a by-product of milling in the production of refined grains. When bran is removed from grains, they lose a portion of their nutritional value. Bran is particularly rich in dietary fiber, and omegas and contains significant quantities of starch, protein, vitamins, and dietary minerals.

An oxidant that is sometimes added to flour to enhance and further develop the gluten and make the mixing or kneading of the dough less difficult. It has been suspected as a carcinogen and use of this ingredient has decreased through the industry.

A plant native to Asia that has fragrant white flowers and small triangular seeds. The edible seeds are often ground into flour. According to animal studies, buckwheat is better than casein (a milk protein) for promoting muscle growth and body growth and decreasing blood lipids. For persons allergic to wheat gluten, it provides a gluten-free food with uses similar to gains. Roasted buckwheat is known as Kasha. Buckwheat is usually available as flour.

Most abundant mineral in the body; essential for the formation and repair of bone and teeth, but also essential to nerve transmission, muscle contraction, blood clotting and other metabolic activities as well. Long term calcium deficiency is linked to degenerative bone diseases.

A peroxide that slowly releases oxygen. This action allows the dough to be softer and drier. More water can then be added to the dough and thus gives the dough better machinability.

A white powder that interferes with the energy needed by microbes to multiply and thrive. It is used as a mold inhibitor in the baking industry. It is one of the preferential mold inhibitors in yeast raised products because it has no effect on pH which can effect yeast development.

A compound of sulfate and calcium that is used to fortify breads and other baked products with calcium and also as yeast food. Calcium sulfate has minimal impact on yeast activity and is thus a preferential source of calcium in yeast raised products.

There are two basic forms of carbohydrates: Simple & Complex. Simple carbs are usually devoid of fiber and include such foods as refined sugars, fruit juices, and apple sauce. The problem with simple carbs is that they promote a large insulin surge, which can lead to hypoglycemia. Complex carbs are absorbed more slowly, so they don't cause as great an insulin surge as the simple type. Primary macronutrient source of energy in the body; burned as glucose and stored in muscle as glycogen (excess stored as fat) and includes all sugars (1 gram yields 4 calories).

Primary protein found in milk, along with whey protein. Casein is the insoluble protein fraction of milk. It is absorbed more slowly than whey and provides the body with amino acids over an extended period in comparison to whey protein, the soluble protein fraction in milk.

A fat-like sterol used by the body for production of hormones (including testosterone), vitamin D and cell membranes; high levels in the blood stream are a marker for heart disease.

A B-fatty acid involved in the production of neurotransmitters in the brain that regulate mood, appetite, behavior, memory, etc. Most effective in phosphatidyl choline form. It is believed to help concentration and alertness. Studies indicate that it improves cognitive performance. Blood levels of choline decrease during prolonged exercise. Found naturally in eggs.

Active in the storage and release of iron to form hemoglobin for red blood cells.

A natural mold inhibitor. It acts in a similar manner to calcium propionate.

Stands for Diacetyl Tartaric Acid Ester of Mono-diglycerides.

A chain of glucose molecules. Used as a sweetener. It is not as sweet as traditional table sugar, sucrose.

A product made from vegetable fat that increases the volume of yeast raised baked goods. It improves dough stability and allows more tolerance in the handling and production of yeast raised products.

Source of protein with high Protein Efficiency Ratio, usually in egg white form (albumin) when used in protein powder to avoid cholesterol in egg yolk. Egg protein is the standard by which all other proteins are measured because of its very high ration of indispensable amino acids (also called essential amino acids because they must be supplied to the body from food or supplements) to dispensable amino acids.

They include Linoleic Acid, Omega-3 Fatty Acids, and Monounsaturated fats. These are considered the 'good' fats. They cannot be made by the body and must be supplied by our diet. You need approximately 2% of your daily calories as EFA's. By consuming plenty of EFAs, you supply your body with the appropriate precursors to form cell membranes and regulatory eicosanoids.

Used as an emulsifier, helping to mix the oil and water components of the dough. Also used as a dough strengthener, enhances texture of the bread and increases loaf volume.

Macronutrient that is a source for long term energy and energy storage (as adipose tissue); necessary for absorption and transport of fat-soluble vitamins and constituent of hormones and cell membranes.

One gram of fat equals nine calories. There are 455 grams in one pound. So nine calories times 455 grams equals 4,025 calories per pound of fat. So, technically, you need to lose 4,025 calories to lose one pound of fat.

The more insoluble the fiber is (fiber that does not dissolve in water), the better it is for you. Insoluble fiber reduces the risk of colon cancer and high blood pressure. Fruit fiber seems to be more beneficial then vegetable or cereal fibers, probably because fruits are loaded with Pectin, an insoluble fiber. As a rule, the higher the insolubility, the fewer the calories. Corn bran is the best, followed by wheat bran, and then oat bran. It is best to eat fiber after you work out to avoid intestinal discomfort.

Flaxseed is an excellent source of the omega-3 fatty acid alpha-linolenic acid (an EFA). Supplementing with flaxseed oil has been shown to lower cholesterol, decrease heart disease, increase satiety and improve cell integrity.

A vitamin. A component of enriched flour and often added in addition to the flour in fortified bread products. Folic acid is used in DNA synthesis and cell growth. It has a significant purpose infetal growth and is therefore critically important during the early stages of pregnancy.

Can be called the 'Stinking Rose'. Studies show that garlic may lower blood cholesterol levels, lower elevated blood pressure and offer a hedge against the onset of several types of cancer. Some studies show that garlic has enhanced fat breakdown coupled with an increased amount of brown adipose tissue (BAT), a type of specialized fat that is known to convert fat calories into heat, thereby dissipating excess calories.

Type of sugar that circulates in the bloodstream, thus the term 'blood glucose levels' or 'blood sugar'. All carbohydrates, whether simple or complex, are eventually converted to glucose in the body. Glycogen is many units of glucose together.

The protein found in wheat, barley, rye. It consists of two chains, known as glutenin and gliadin. With water and mixing, the gluten forms a mass that give the dough its elastic properties.

A form of lipid in the body that is commonly referred to as "good cholesterol". It is composed of triglycerides, cholesterol and protein. HDL has the job of removing excess lipids from the wall of arteries, thus decreasing the potential for blocked blood vessels.

A liquid syrup that is ued as an intense sweetener in baked products. It has a higher ratio of fructose to glucose than is found in common table sugar.

Oil that has been reacted with hydrogen in order to change some of the unsaturated fats to saturated fats. This gives the oil more stability and increases the melting point. For more information see "Trans Fats".

A natural fiber most commonly extracted from chicory root. It is an oligofrutose which means it is a string of several fructose molecules. It has the benefit of not only being a fiber source but also being a prebiotic, a substance that promotes the growth and metabolism of good bacteria in the gut.

Mineral essential to oxygen transport in blood (via hemoglobin and myoglobin), enzyme production and immune support. A deficiency can cause the most common form of anemia. Teenagers need additional iron during their years of maximum growth; women need extra iron during the years they are menstruating and during pregnancy.

A tea made from a fungus / yeast fermentation with high nutrient level used by people for immune protection, increase energy, and other positive effects. Sometimes called a Kombucha mushroom. It is two life forms, a yeast culture and bacteria living in symbiosis, from Manchuria.

It is a glycoprotein, which means its structure includes a carbohydrate attached to a simple protein. The single protein in lactoferrin contains 703 amino acids in a precise configuration. It appears to offer protective benefits against a wide range of fungi and viruses.

Sugar in milk which many people, especially adults, have an intolerance to (indigestion) to to a lack of the enzyme lactase in their bodies.

Dry powder source of phospholipids high in B-fatty acids.

An essential fatty acid (EFA) that your body cannot make itself. It is found in polyunsaturated oils such as safflower, sunflower, walnut oil, etc. This is considered a type of 'good' fat. You need approximately 2% of your daily calories as EFA's.

A form of lipid in the body that is commonly referred to as "bad cholesterol". It is composed of triglycerides, cholesterol and protein. LDL has a relatively low amount of protein and high amount of fat. Its job is to distribute triglycerides and cholesterol to cells throughout the body. If LDL is high the fats can build up on blood vessel walls, blocking blood flow and potentially leading to cardiovascular problems.

An antioxidant that is derived from marigolds and plays a role in promoting vision health.

Mineral necessary for energy metabolism, protein and fat synthesis, neuromuscular transmission, ammonia scavenging and binding of calcium to teeth, etc. Aids in bone growth, and is necessary for proper functioning of nerves and muscles.

A sugar alcohol or polyol. Used as a sweetener in baked goods. It has less caloric impact than traditional sweeteners, contributing slightly more than 2 calories per gram compared to 4 calories per gram in sugar.

A long chain of glucose molecules (carbohydrates) that provides sustained energy without sharply increasing insulin levels. Essentially a chain of molecules of the simple sugar glucose linked together. There are an average of seven glucose molecules linked together to form a maltodextrin molecule.

Needed for normal tendon and bone structure.

Inorganic substances necessary for good health as an ingredient or a catalyst.

Wheat starch that has has been modified so that it has certain desired properties. Modification can add stability tot he starch, making bakability easier, and producing a nicely textured finished product.

Used as emulsifying agents in dough, allowing easier mixing of the oil and water portions. Mono and diglycerides are produced commercially by fat glycerolysis, the breaking down of a triglyceride.

Used as a yeast nutrient, dough conditioner and acid producer. Lowering the pH of the productto inhibit mold growth.

An essential fatty acid (EFA) that seems to reduce the risk of cardiovascular disease. This is considered a type of 'good' fat. Olive oil, and canola oil have this in them. You need approximately 2% of your daily calories as EFA's.

A vitamin Important in carbohydrate metabolism, formation of testosterone and other hormones, formation of red blood cells and maintaining the integrity of all cells. Helps body utilize protein, fats, and carbohydrates. Necessary for a healthy nervous system and digestive system. It also lowers elevated blood cholesterol levels when taken in large amounts of more than 1,000 milligrams a day.

Ingredients added to bakery food formulas for the sole purpose of improving a product's health attributes.

Canola Oil has a fat profile of eight grams monounsaturated, four grams polysaturated, and only one gram of saturated fat per tablespoon. Monounsaturated fat contains Omega-3 fatty acids. At high temperatures, canola oil releases free radicals and loses its Omega-3 benefits.

A fake fat substitute. This will save you calories, but may also deplete your body of nutrients. If you use this product, or products containing this, make sure you good your 2% dose of essential fatty acids (EFA).

An essential fatty acid (EFA) that seems to reduce the risk of cardiovascular disease. This is considered a type of 'good' fat. Sources include fish, salmon, mackerel, sardines and flax seeds. You need approximately 2% of your daily calories as EFA's.

The oil is extracted from the fruit by pressing. Subsequent processing steps are non-chemical and palm oil can be considered ‘natural’. Palm oil is semi-solid at room temperature due to the presence of natural saturated fats, but does not contain trans fat. Its texture is ideal for baked and fried goods, and is functional in almost any processed food.

Palm oil is found in the fleshy part of the fruit of oil palm trees. The trees originate in Africa, but were first cultivated commercially in Malaysia, which is now the largest exporter of palm oil in the world.

A vitamin which supports carbohydrate, protein and fat metabolism; hemoglobin synthesis. Helps release energy from protein, carbohydrates, and fat. Needed to support a variety of body functions, including the maintenance of a healthy digestive system.

An amino acid, one of the main ingredients to enhance brain function. It has also been used to relieve stress.

A nutraceutical that prevents absorption of dietary cholesterol.

Mineral that helps maintain cellular integrity and water balance, nerve transmission and energy metabolism; necessary for muscle contraction. Potassium helps to lower blood pressure, lower risk of stroke, maintain muscle balance and prevent muscle cramping. Potassium helps to reduce the amount of sodium in the body.

Healthful bacterias that improve the microbial balance in the intestines. These are very popular in Europe and Asia.

Also by the systematic name propane-1,2-diol, is an organic compound (a diol alcohol), usually a tasteless, odorless, and colorless clear oily liquid. It is used a moisturizer in medicines, cosmetics, food, toothpaste, mouth wash, and tobacco products. The U.S. Food and Drug Administration (FDA) has determined propylene glycol to be "generally recognized as safe" for use in food, cosmetics, and medicines. Like ethylene glycol, propylene glycol affects the body's chemistry by increasing the amount of acid. Propylene glycol is metabolized into lactic acid, which occurs naturally as muscles are exercised.

Primary macronutrient for growth and maintenance of our body's structural parts (including muscle). Cannot be stored, so must be replenished through diet. (1 gram=4 calories).

Source of protein with high Protein Efficiency Ratio, usually in egg white form (albumin) when used in protein powder to avoid cholesterol in egg yolk. Egg protein is the standard by which all other proteins are measured because of its very high ration of indispensable amino acids (also called essential amino acids because they must be supplied to the body from food or supplements) to dispensable amino acids.

Soy protein does not offer much benefits to a bodybuilder. Soy protein does not form a good curd in the stomach, thus making it a fast protein. The amino acid pattern in soy is inferior to that of milk proteins, and not as favorable toward promoting growth. However, it is a unique vegetarian protein that contains all of the Essential Amino Acids you need.

Dairy source of protein (other than cassein), known for high levels of BCAA's and high nitrogen retention. Made from milk curd, whey protein is the Rolls Royce of proteins because it has a superior amino acid composition (including high levels of leucine, arguably the most important branched chain amino acid), superior biological value (meaning that more of what you eat gets digested and into your system), is very low in lactose (a milk sugar that most adults have difficulty digesting).

A vitamin which supports glycogen and nitrogen metabolism; production and transport of amino acids; production and maintenance of red blood cells (hemoglobin) Essential for the body's utilization of protein. Needed for the production of red blood cells, nerve tissues, and antibodies. Women taking oral contraceptives have lower levels of B-6.

A key energy metabolite for the breakdown of fuel (glucose, fatty acids, amino acids, etc.) to energy in our bodies, pyruvate can give us increased energy, assist in burning fat as fuel, and have anticatabolic effects (such as producing alanine). Pyruvate acid is alpha - ketopropionic acid. Studies have shown that pyruvate can help decrease fatigue, and increase vigor with only six grams per day.

The human body breaks down carbohydrates for energy though a process called glycolysis. As these sugars and starches are metabolized, pyruvate (pyruvic acid) is produced, which readily enters the mitochondria of cells to create energy fueling the muscles and other parts of the body.

A vitamin with antioxidant properties, important for eye protection and bone growth; protein and hormone synthesis (including GH and testosterone); supports tissue maintenance. Helps reduce susceptibility to infection. Essential for healthy skin, good blood, strong bones and teeth, kidneys, bladder, lungs and membranes.

A vitamin which helps with energy production and amino acid production. Helps body obtain energy from protein, carbohydrates, and fats. Helps maintain good vision and healthy skin.

Ribose is a simple sugar that is extremely important in many processes in the body. Ribose is found in all living cells. It is the backbone of genetic material, and it is the starting point for production of ATP. Ribose effectively increases ATP and TAN (Total Adenine Nucleotide) recovery, while improving performance in heart and muscle cells. Ribose also fortifies muscle ATP but through a different pathway than creatine. Ribose also bolsters muscle recovery after your train. Ribose promotes more efficient salvage pathway, thus allowing better ATP recycling and consequent increased muscular recovery after training. If the body does not use the salvage pathway, when ribose is insufficient, it must make ATP from scratch.

Also known as Salt. Regulates body fluid volume, transports amino acids to cells and plays a role in muscle contraction and nerve transmission. Sodium is an important mineral found in our bones, in the fluids surrounding our cells and in the cardiovascular system. Sodium, with potassium, assists nerve stimulation and regulated water balance. It is also involved in carbohydrate absorption.

The average person requires a minimum of one tenth of a teaspoon of salt a day. Any athlete who sweats needs more. A teaspoon a day of salt does not cause problems, nor does eating fresh foods high in natural salt such as fish, carrots, beets and poultry. Eating processed and junk foods, can lead to high, potentially dangerous levels of sodium intake.

SSL is created by combining lactic acid and stearic acid and then reacting the product with sodium hydroxide. SSL has several desirable functions and properties. It keeps the starch from changing in the finished product, thus inhibiting staling. It makes the gluten stronger, it desperses fat in the bread, making the dough softer and easier to work with, and has a slightly sweet taste.

Primary vegetable source of protein found in protein powders; lower in nitrogen retention and BCAA's than whey and egg, but higher in arginine and glutamine and contains isoflavones with antioxidant properties.

An artificial sweetener. Extracted from the herb Stevia. It is 300 times sweeter than sugar, but has a strong aftertaste.

An artificial sweetener. Approved by the FDA in 1998. It is 600 times sweeter than table sugar, it is is made from a process that begins with regular sugar. You can bake with it. Sucralose was discovered in 1976. Sucrolose is derived from sugar through a patented, multi-step process that selectively substitutes three chlorine atoms for three hydrogen oxygen groups on the sugar molecule. The tightly bound chlorine atoms create a molecular structure that is exceptionally stable and is approx 600 times sweeter than sugar. The body does not recognize it as sugar or another carbohydrate. The sucralose molecule passes through the body unchanged, it is not metabolized and is eliminated after consumption. Sucrolose has no calories. The acceptable daily intake for sucralose is 5 mg / kg of body weight per day.

This group of sweeteners includes Mannitol, Sorbitol and Xylitol. Although found in fruit, they are commercially synthesized and not extracted from natural sources. Sugar alcohols provide a reduced glycemic response (no steep hikes in blood sugar). Sugar alcohols are absorbed slowly, but incompletely. This can cause diarrhea in some people.

A fancy word meaning heat-producing. To make more heat, your body has to burn more calories. Thermogenesis occurs with training, with food consumption, and with the use of selected herbs.

A vitamin which maintains energy levels, supports brain function (memory). Aids in digestion. Necessary for metabolism of sugar and starch to provide energy. Maintains a healthy nervous system. Alcohol can cause deficiencies of this vitamin and all the B-complex vitamins.

Vegetable oil that has been treated with hydrogen in order to make it more solid and give it a longer shelf life. Created when hydrogen is forced through an ordinary vegetable oil (hydrogenation), converting some polyunsaturates to monounsaturates, and some monounsaturates to saturates. Trans fat, like saturated fat, tends to raise LDL cholesterol levels, and, unlike saturated fat, trans fat also lowers HDL cholesterol levels at the same time.

An essential amino acid, known for its calming and mood enhancing effects. It is a naturally occurring ingredient in turkey that mellows you out and makes you want to take a nap after the Thanksgiving feast. Tryptophan can also be called 5-HTP (5-hydrotryptophan) which is make with a slightly different compound that regular tryptophan.

A spice that is often used in curry. It is mainly used in baked goods as a colorant. Turmeric imparts a yellow color to the dough and finished product.

A conditionally essential amino acid, tyrosine can elevate mood and is a precursor of the brain neurotransmitters dopamine, norepinephrine and epinephrine.

A herbal compound currently being used as an anti-fungal and antibiotic agent. It elevate body temperature, which can be a potent thermogenic but also dangerous. It works like DNP, which was a popular fat loss drug in the 1930s. Usnic acid shows that it uncouples oxidative phosphorylation.

One of the three branched chain amino acids. They are called BCAA's because they structurally branch off another chain of atoms instead of forming a line. Studies have shown that BCAA's help to stimulate protein synthesis and inhibit its breakdown, so BCAA's have powerful anabolic and anti-catabolic effects on the body. They may also potentiate the release of some anabolic hormones, such as growth hormone. Regular ingestion of BCAA's help to keep the body in a state of positive nitrogen balance. In this state, your body much more readily builds muscle and burns fat. Studies have shown that athletes taking extra BCAA's have shown a loss of more body fat than those not taking BCAA's.

Source of mineral vanadium; helps optimize glycogen storage to yield more energy. Vanadyl is supposed to help you attain a little more muscle and inhibit fat storage by controlling insulin release. In theory, Vanadyl works inside the muscle cells by bringing carbohydrates into the muscle without the assistance of insulin. If there is less insulin, there is less chance of carbohydrates being converted to stored body fat.

Complex organic molecules essential for biochemical transformations necessary for proper metabolism and disease protection. Some popular vitamins are:

* A: (Retinol)
A vitamin with antioxidant properties, important for eye protection and bone growth; protein and hormone synthesis (including GH and testosterone); supports tissue maintenance. Helps reduce susceptibility to infection. Essential for healthy skin, good blood, strong bones and teeth, kidneys, bladder, lungs and membranes.
* B-Complex Vitamins
A group of eleven known vitamins that work together in your body. All play vital roles in the conversion of food into energy. Essential for the normal functioning of the nervous system, and the maintenance of good digestion. Helps promote healthy skin, hair, and eyes. These are water soluble vitamins, which means they cannot be stored by your body and must be replaced every day.
* B-1 (Thiamin)
Maintains energy levels, supports brain function (memory). Aids in digestion. Necessary for metabolism of sugar and starch to provide energy. Maintains a healthy nervous system. Alcohol can cause deficiencies of this vitamin and all the B-complex vitamins.
* B-2 (Riboflavin)
Energy production and amino acid production. Helps body obtain energy from protein, carbohydrates, and fats. Helps maintain good vision and healthy skin.
* B-3 (Niacin)
Important in carbohydrate metabolism, formation of testosterone and other hormones, formation of red blood cells and maintaining the integrity of all cells. Helps body utilize protein, fats, and carbohydrates. Necessary for a healthy nervous system and digestive system. It also lowers elevated blood cholesterol levels when taken in large amounts of more than 1,000 milligrams a day.
* B-5 (Pantothenic Acid)
Supports carbohydrate, protein and fat metabolism; hemoglobin synthesis. Helps release energy from protein, carbohydrates, and fat. Needed to support a variety of body functions, including the maintenance of a healthy digestive system.
* B-6 (Pyridoxine)
Supports glycogen and nitrogen metabolism; production and transport of amino acids; production and maintenance of red blood cells (hemoglobin) Essential for the body's utilization of protein. Needed for the production of red blood cells, nerve tissues, and antibodies. Women taking oral contraceptives have lower levels of B-6.
* B-12 (Cobalamin)
Necessary for carbohydrate, protein and fat metabolism. Important to amino acid and fatty acid synthesis; essential for hemoglobin and nerve cell growth and maintenance. The anti-stress vitamin, sometimes prescribed for stress reduction.
* Biotin
Energy metabolism, fatty acid and nucleic acid synthesis.
* C (Ascorbic acid)
Antioxidant, synthesis of hormones, amino acids and collagen (connective tissue); excretion of excess cholesterol. Necessary to produce collagen, the connective material of all body tissues. Important for the health of the teeth and the gums. Strengthens capillaries and other blood vessels. Plays an important role in healing injuries. Aids in the body's absorption of iron. Vitamin C is water soluble, which means it cannot be stored by your body and must be frequently replaced.
* D (Calciferol)
Supports calcium absorption and deposition into bones. Must be present for your body to use calcium and phosphorus. Essential for growing children to insure that teeth and bones develop properly.
* E (d-alpha-tocopherol)
Antioxidant, especially protective of polyunsaturated fats and body tissues. Acts as a preservative, preventing many substances, such as Vitamin A, from destructive breakdown by oxidation in the body. Prolongs the life of red blood cells. Necessary for the proper use of oxygen by the muscles.
* Folic Acid
Necessary for the production of red blood cells. Essential for normal metabolism. A deficiency may cause a form of anemia. Drinking alcohol and taking oral contraceptives can cause lower levels of this vitamin in your body. Especially important during pregnancy to prevent birth defects.
* K
Supports blood clotting, bone mineralization.

Dairy source of protein (other than cassein), known for high levels of BCAA's and high nitrogen retention. Made from milk curd, whey protein is the Rolls Royce of proteins because it has a superior amino acid composition (including high levels of leucine, arguably the most important branched chain amino acid), superior biological value (meaning that more of what you eat gets digested and into your system), is very low in lactose (a milk sugar that most adults have difficulty digesting).

Mineral important as a cofactor in energy metabolism, amino acid and protein synthesis; Antioxidant effects to protect the immune system. Essential for growth, tissue repair, and sexual development. Plays an important role in healing. Since animal proteins are the best sources, vegetarians are often deficient in zinc.