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Protein (Whey Protein)
Protein is the major nutrient responsible for muscle growth and repair. Careful attention should be paid to not only the quantity of your protein intake but the quality as well.
When taking a protein for its nitrogen supplying capabilities whey protein is miles ahead of any other type. As I have said before the quality of the whey protein you take will make all the difference in the world. The higher the quality, the better your results. It's as simple as that.
There is some interesting research surrounding whey protein and its benefits for muscle growth and fat loss as well as immune system enhancement. A recent study showed whey had an ability to shift body composition in athletes in favor of lean tissue.
I recommend taking a Whey Protein Isolate powder. This is the highest quality and most effective protein supplement available. If you want the very best then this is your only choice.
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Weight Gainers
Weight gainers were popular years ago mainly because of the name itself. I know of no current weight gainer that is worth taking right now. The ones that I have seen are all way too high in sugar and too low in protein. Basically what they do is add a bunch of nutrient sparse calories that go more toward increasing fat than muscle.
I recommend avoiding at least the current crop of weight gainers. If one comes along designed properly I will certainly recommend it. As for right now, leave the weight gainers on the shelf.
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Amino Acids
These used to be popular the same time the weight gainers were. Multi-spectrum amino acids (amino acid tablets with many different amino acids in them) are nothing more than crude protein powder compressed into tablets. So it's like taking protein in tablet form.
There are some free form amino acid supplements, but the science here doesn't cut it. In fact, there was no science showing that supplementing with them provided any benefit in athletic performance.
Multi-spectrum free form amino acids may pose an absorption problem due to the varying molecular weights of the individual amino acids. This can cause different absorption rates and characteristics among the different individual amino acids.
I don't recommend taking multi-spectrum amino acid supplements. Singular amino acids, like L-Glutamine, are a different story especially when taken in doses that impart a definite physiological effect.
- HMB
Doesn't work. A recent study to evaluate the effects of HMB on individuals with weight training experience showed that HMB had no positive effects on muscle growth or strength.
HMB is not recommended.
- BCAAs
BCAAs are Branched Chain Amino Acids consisting of Leucine, Isoluecine, and Valine. BCAAs are unique amino acids in that they are metabolized in muscle tissue and not the liver. They are absorbed rapidly and support muscle metabolism. BCAAs make up about 70 percent of the amino acids in your bloodstream.
BCAAs are best derived from whey protein than the BCAAs supplements themselves. It's more economical this way and there is evidence suggesting a higher rate of absorption through whey protein.
- Creatine
A must use supplement for strength and even endurance athletes. Creatine increase muscle fiber size, strength, and dynamic power.
There are many different creatine supplements on the market. Make sure the quality is high.
I recommend Micronized Creatine
- Micronized Creatine
Micronized Creatine is a creatine that is manufactured into an ultra-fine powder. Each particle of micronized creatine is 20 to 25 times smaller than regular creatine creating much more surface area for quicker absorption and more efficient utilization.
- Meal Replacement Supplements
This is a very big category in sports nutrition and one that should certainly be used if gaining maximum muscle without adding fat is your goal. Meal replacements basically provide a "perfect-meal" without all the bad things like fat, cholesterol, and sugar that come with eating whole food.
In reality, a good MRP really is not a meal replacement because you could not structure a whole food meal that would contain all the nutrients in just one packet. They contain a special blend of different proteins to regulate the rate of nitrogen delivery to your muscles. A good MRP should also contain approc 25 ¨C 30 grams of slow release complex carbohydrates for optimum insulin release for enhanced nutrient uptake.
MRPs also allow you to be very precise with your nutritional intake. On average, each packet with 16 ounces of skim milk provides about 60 grams of protein, 1 gram of fat, and 40 grams of carbohydrates (EAS, AST are the best). These really are perfect meals for maximizing muscle growth.
- ALA - Alpha Lipoic Acid
Alpha Lipoic Acid is a unique amino acid that we introduced 3 years ago that works as an insulin mimicker. It actually mimics the action of insulin to help shuttle nutrients into the muscle cell.
A couple of years ago I wrote an article on using ALA with creatine to help increase the absorption of creatine. Shortly after I released the article a company came out with a creatine supplement with added ALA and promoted all the benefits of the two together. We know where they do their research.
The only problem here (and is a perfect example of how most supplement companies get their information) is that ALA is a very unstable chemical. Putting it in a powder will cause rapid breakdown in a very short period of time. You can certainly use ALA to help creatine absorption, but not mixed in with the creatine. You must take it in capsule form.
I highly recommend ALA. Take 200 milligrams with each meal for enhanced nutrient uptake. I also recommend taking ALA each time you take creatine for enhanced creatine absorption. Remember, never take ALA if it's pre-mixed into a powdered supplement. Only take ALA in capsule form.
- Multi-Vitamins and Multi-Minerals
Every athlete needs a good multi-vitamin and multi-mineral supplement. This ensures you a complete spectrum of all the vitamins and minerals your body needs to carry out the millions of intricate functions your body goes through every second of the day.
Most athletes are so busy looking for that magic supplement that they tend to forget the basic needs of the human body for every single function it goes through. You need a continual supply of vitamins and minerals to assist all the activities that govern every growth process in the human body.
The importance of vitamins and minerals can't be overstated. Every function in the body is directly or indirectly controlled and assisted by the essential vitamins and minerals. This is a primary reason why each serving of a good MRP contains 100% of all essential vitamins and minerals.
- Andro Supplements
Andro supplements consist of Androstenedione, 4-Androstenediol, 5-Androstenediol, 19-Norandrostenedione, and 19-Norandrostenediol.
The andros have generated an extreme amount of press over the past 2 years. This is a very popular category of supplements because of their ability to increase testosterone levels. Increased testosterone levels will help build muscle and strength and reduce body fat.
A recent study in the Journal of American Medical Association showed Androstenedione significantly increased testosterone levels. There has been a lot of controversy about this, but it's clear the science is there and the anecdotal proof is overwhelming.
I have to highly recommend the andro supplements as an effective way to increase testosterone levels for increased muscle growth and strength. I do not recommend andro supplements for anyone under the age of 18. If your are a female then I would only suggest the 19-Nor 250.
- Cyclodextrin Andro Supplements
This is form of andro supplement reacted into a cyclodextrine molecule for sublingual absorption. The concept is good, but it doesn't work in the real world. The doses are way too small and you end up swallowing most of it as you would a regular oral andro supplement. So much for the sublingual absorption.
- Glutamine
Glutamine is the most abundant single amino acid in the blood and in the intracellular free amino acid pool (most abundant amino acid in muscle tissue). It comprises 61% of the amino acid pool in skeletal muscle. Glutamine¡¯s unique structure, containing two nitrogen side chains, consists of 19% nitrogen - making it the primary transporter of nitrogen into the muscle cell. In fact, glutamine alone is responsible for 35% of the nitrogen that gets into the muscle cell. Glutamine literally drives muscle building nitrogen into the muscle cell where it is synthesized for growth.
Enough can't be said about the importance of glutamine and muscle metabolism. Research is showing an important link between stress and your body's need for glutamine. The greater the stress (weight training) the more your body needs glutamine. If you don't receive enough glutamine from your diet your body will steal it from the largest glutamine reservoir in your body - skeletal muscle tissue.
So if you don't satisfy your body's glutamine demand either through the food you eat or from supplementation, it will ravage it from muscle tissue causing a loss of lean muscle mass.
One other unique quality glutamine exerts is its ability to dramatically increase circulating growth hormone levels.
A dose of just 2 grams has been shown to increase GH levels by 400%
- GABA
GABA is a unique supplement that caught my eye quite a few years ago while doing some research on Growth Hormone. This was definitely an accidental find, but what a find it was.
GABA is classified as a neurotransmitter (A neurotransmitter is a substance that transmits nerve impulses across a synapse. A synapse is a region where nerve impulses are transmitted across axon terminals.)
GABA¡¯s high concentration in the hypothalamus suggests this amino acid plays a significant role in hypothalamic-pituitary function. The hypothalamus is a region of the posterior section of the brain and is the regulating center for visceral (instinctive) functions such as sleep cycles, body temperature, and the activity of the pituitary gland.
The pituitary gland is the master endocrine gland effecting all hormonal functions of the body. One primary hormone of concern to the athlete is growth hormone (GH) and its various hormonal constituents.
Studies show GABA has a prominent effect on growth hormone secretion.
A 5 gram dose of GABA has been shown to increase Growth Hormone levels by 550%
A 5 1/2 fold increase in GH is significant and can play noticeable role in lean tissue synthesis.
GABA also has a distinct calming effect and can help one sleep more soundly.
I recommend taking GABA at night only. 5 grams mixed in a small amount of orange juice before bed. |
