Best Types of Supplements for Bodybuilding
You have been hitting the gym, lifting heavy. You are determined to see some major gains. You want look awesome on the beach and hit that big PR you have been aiming for. Although you are happy with your progress so far, you want more.
And you want it fast, right?
You already dialed in your nutrition with tons of added calories and lots of protein, but now you are looking for the best supplements to take your bodybuilding efforts to the next level.
Here are a few of my favorites for building muscle quickly and helping manage some of the aches and pains that come with lifting heavy.
Useful Supplements for Bodybuilders
Whey Protein
For muscle building and improving body composition, whey consistently out performs any other type of protein powder available. Whey is one of the two proteins found in milk (the other is casein). When cheese is made, whey is the liquid left over. Whey is a complete protein containing all nine essential amino acids needed for health and muscle building. It is also easily and quickly absorbed, ensuring all the protein you take in is being used by your body as needed.
But, whey protein doesn’t just contain random amino acids, it is high in a specific amino acid called leucine that actively promotes muscle growth by stimulating the release of muscle building hormones. A comprehensive literature review of all the research on body composition and whey protein found that the addition of whey protein helps with overall weight loss, fat loss, and promotes an increase in lean body mass. The effects were particularly significant when whey protein was combined with resistance exercise. The bottom line is adding whey to your day can help you build muscle and get lean.
How to Take Whey Protein
There are a few kinds of whey protein found on the market. The three main types are concentrate, isolate, and hydrolysate. The difference between them has to do with how they have been processed. The more processed they are, the more expensive they are.
Whey concentrate is the least processed and is about 80% protein. The other 20% is fat and lactose, or milk sugar. This makes it taste better than the other two and is the cheapest. If you are just starting out with protein powders or are sensitive to taste, this may be a good option. But, it would not be ideal for those with lactose intolerance.
Whey isolate has less lactose and fat when compared to concentrate and is slightly more processed. It is the “middle” choice between concentrate and hydrolysate. It might not be appropriate for those very sensitive to lactose.
Whey hydrolysate is the most beneficial for gaining muscle because it is the best absorbed and may also increase insulin levels when consumed, leading to muscle building. But, hydrolysate will be more expensive than the other two choices and may need a little “doctoring up” to taste good.
No matter which type you choose, whey is most effective when consumed either before or after a workout when the body is actively building new muscle. Look for a supplement that contains around 20-30 grams of whey protein per serving for a post-workout drink.
Just to note, if you are trying to lose body fat, drinking a huge amount of whey protein isn’t going to miraculously help you drop those extra pounds. You still need to exercise and eat a balanced diet. Calories are still calories, even if it comes from protein, so be aware of how many you are consuming.
Caffeine
Caffeine has been extensively studied for its ability to boost performance for endurance training and high-intensity exercises. It is very beneficial for aerobic exercise, but since bodybuilding is anaerobic, the research results for caffeine are mixed.
A 2009 study evaluated caffeine use in collegiate football players during an anaerobic weight lifting activity. The athletes took a caffeine dose of 5 mg/kg of body weight or a placebo and completed three anaerobic exercises 60 minutes later. Perceived exertion, heart rate, and blood pressure were measured. Fifty nine percent of the participants who received caffeine saw improved performance in a bench press and a 40-yard dash. There was no difference in perceived exertion, heart rate, or blood pressure (5).
Another study took a look at the impact of caffeine on a one-rep max exercise. Twenty two participants took 6 mg/kg of caffeine or a placebo one hour before exercise. They then completed a one repetition max bench and leg press. There was no effect of caffeine on muscle strength or endurance when compared to the placebo. The perceived effort was also the same for both groups. Based on this study, researchers concluded that caffeine does not increase strength or endurance for weight training. Meanwhile, another study showed the exact opposite result with weight training and caffeine. The caffeine group was stronger than the placebo group.
How to Take Caffeine
The results for the impact of caffeine on bodybuilding and strength gains remain mixed. This is probably a case of individual variation and how each person reacts to caffeine. Some people are able to drink a cup of coffee before bed with no side effects, whereas others feel jittery with only a cup or less. So, whether you choose to use caffeine to boost your endurance is related to how well you tolerate it and if you see a difference in your workouts.
If you want to try caffeine, the recommended dose is 150-300 mg about 30-60 minutes before your workout. That is the equivalent of 2-3 cups of coffee. Start at the lower end to see how you react. If you get jittery, anxious, or your heart starts racing then back off. With caffeine, more is not better. Too much caffeine can raise your heart rate and decrease your performance.
Creatine Monohydrate
Creatine is a popular muscle building supplement with a ton of research (over 500 studies) to back up its use and safety. It can increase muscle and strength gain from a workout by about 5-15%. It works by boosting the availability of creatine and phosophocreatine in the muscles to help maintain energy during weight training. Research has found that taking 20 grams of creatine for only 5 days can increase creatine stores in the muscles by up to 30% and phosphocreatine by up to 40%. This means it acts quickly.. It also helps speed up recovery after a workout.
How to Take Creatine Monohydrate
The recommended dose for creatine is 20 grams per day for the first week, then 5 grams thereafter for maintenance. Be aware that when you first start to take creatine, you may see the number on the scale go up. This is because in order for creatine to enter the cells, it needs to hold on to water. The increased water in the cells may cause a 2-4 pound weight gain.
Branch-Chain Amino Acids
Amino acids are the building blocks of protein and therefore the building blocks of muscle. There are three specific amino acids, referred to as the branched-chain amino acids (BCAAs) that are particularly beneficial for weight lifting and muscle building. These BCAAs are leucine, isoleucine, and valine. When taken during or after a workout they have been shown to increase muscle synthesis, reduce soreness, and improve endurance.
A 2010 study examined the impact of BCAA supplementation on muscle soreness after a squat workout in 12 female participants. The participants drank 100 mg/kg of body weight of BCAA or a dextrin solution before completing seven sets of 20 squats each. The muscle soreness peaked on days two and three, but the level of soreness was significantly less in the BCAA group. The BCAA group also maintained leg strength, when compared to the placebo group. Researchers concluded that BCAA may help mitigate some muscle damage and soreness that occurs after strength training exercises.
How to Take BCAAs
The ideal dose for BCAAs is 3-6 grams before or during exercise. The ratio of BCAAs in a supplement matters also. It should be about two parts leucine to one part isoleucine and valine. One thing to note, if you don’t want to take multiple supplements, is that whey protein is high in leucine and also contains the other BCAAs. For most people, using a whey protein supplement and eating a high protein diet, provides the BCAAs needed for muscle building.
Nitric Oxide Boosters
Nitric oxide (NO) is a substance produced by almost every cell in the body that acts as a vasodilator, relaxing the blood vessels. This helps it increase blood flow to various tissues and muscles. There are many several types of supplements and foods that help boost the production of NO, used to treat a variety of health conditions, but that can also help with strength exercise.
A popular NO-boosting supplement is called L-citrulline or citrulline malate. It has been shown to decrease muscle soreness by boosting NO production. A 2010 study gave participants 8 grams of citrulline malate or a placebo before doing a bench press. Those who received the citrulline were able to perform almost 53% more repetitions when compared to a placebo group. They also reported 40% less muscle soreness 24-48 hours after the session.
How to Take Nitric Oxide Boosters
There are many supplements and foods that help boost NO. As mentioned above, citrulline is a popular supplement that has been shown to improve output during workouts and reduce muscle soreness. Citrulline comes in two forms: L-citrulline and citrulline malate. Citrulline malate is combined with malic acid and is the type most commonly used in research. The dose for L-citrulline, since it is more concentrated, is 5 mg and for citrulline malate is about 8 mg.
There are also several foods that are able to boost NO, particularly those that contain nitrate and flavonoids. Nitrate is found beets, pomegranate, and dark green leafy vegetables. The nitrate in these foods is able to be converted to NO. Flavonoids, an antioxidant found in fruits and veggies, can also boost NO. For the biggest benefit and NO boost, consider adding beet or pomegranate extract, powder, or juice to your pre-workout routine.
Omega-3 Fats
Omeag-3 fats are essential fats for human nutrition, meaning they must come from the diet. The three omega-3s, EPA, DHA, and ALA have been extensively researched for their anti-inflammatory and disease-preventing benefits. EPA and DHA are found primarily in fish. ALA is the plant-based form of omega-3s and is found flaxseeds, chia seeds, and walnuts. The body has to convert ALA into the active omega-3s, so although it is beneficial, the poor conversion rate makes it less effective.
The biggest benefit of omega-3s for body builders has to do with exercise recovery and reducing soreness after workouts. The muscle soreness you feel after a tough workout is inflammation and omega-3s are powerful anti-inflammatories.
A 2009 study evaluated the use of omega-3s on perceived pain after a workout. Subjects received either 1.8 grams per day of omega-3s or a placebo for two days after completing leg exercises. Subjects who received omega-3s reported significantly lower perceived pain and improved range of motion at 48 hours after the exercise.
How to take Omega-3s
There are many different options on the market for omega-3 supplements. The best ones are those that contain DHA and EPA, since those are the active forms of the fat. If you are not vegan or vegetarian, you can take a fish oil supplement to meet your omega-3 needs. Be sure to choose a quality supplement that does not contain mercury.
Krill oil is another option as it tends to be less contaminated and resists oxidation better than other fish oils. Algal oil is made from algae that the fish eat, therefore it is the original source of DHA and EPA. It is also considered vegan or vegetarian and is less contaminated with toxins, making it a great choice.
No matter which you choose, the recommended dose is 3-6 grams per day of omega-3s if you are actively training to prevent inflammation and promote faster recovery.
Beta-alanine
Beta-alanine is an amino acid, although it is a non-essential one. This means that the body can make the beta-alanine it needs from other amino acids. So why take a beta-alanine supplement? Well, beta-alanine as the ability to help control lactic acid and other acidic compounds that are formed during workouts. Acid build up in the muscles is what leads to fatigue and muscle failure.
Beta-alanine reduces muscle acid by increasing levels of a compound called carnosine, responsible for modulating acid build-up. Supplementation with 2-6 mg of beta-alanine can increase carnosine concentrations by 20-80%. Taking a carnosine supplement alone, surprisingly does not increase carnosine in the muscles.
Taking a beta-alanine supplement can also help delay fatigue during workouts. A 2009 study of football players evaluated supplementation with beta-alanine prior to and during training. Those who received the supplement had higher training volumes and lower fatigue when compared to those who received a placebo.
How to Take Beta-alanine
The recommended dose for beta-alanine is 4-6 grams per day. It needs to be taken consistently to raise muscle carnosine, so just taking a supplement occasionally won’t help. Many pre-workout formulations contain beta-alanine, but unless you are going to take it every day, it is probably not worth it.
Glutamine
Glutamine is another non-essential amino acid. It is the most common amino acid in the muscles, making up about 61% of muscle tissue. During intense training, glutamine becomes depleted, which is why it is so important to eat protein after a workout. You don’t want to lose this important amino acid and lose muscle. Glutamine is particularly important in the “cutting” phase of training as it can help you lose body fat while protecting lean muscle. It can also boost your immune system, preventing illness.
Glutamine also helps with recovery. It is able to clear high levels of ammonia from the body that are created during exercise. This can mean that body will recover faster and promotes detoxifications after a tough bodybuilding session.
How to Take Glutamine
The recommended dose of glutamine is 10 grams post-workout to prevent soreness, promote glutamine repletion, and protect muscles. You will want to continue to take glutamine for 5 days post workout (or eat glutamine-rich foods) as it takes that long to recover from a tough session. Glutamine is also found in bone broth and gelatin, so you may consider adding those to your diet as well.
Supplements and Bodybuilding
There are so many supplement options out there claiming to help you gain muscle and improve your recovery time, but it is always best to proceed with caution. Yes, certain supplements can be a helpful part of your muscle gain program, but you always start slowly when introducing them to you daily regimen.
There is little research about how some of these supplements interact with each other. So, tread carefully, picking one or two to try and seeing how your body reacts. If you are concerned, ask your doctor or dietitian what is best for you.
With dedicated effort at the gym, a dialed-in diet, and a few tailored supplements, you will definitely see those gains you are working hard for.
- Published in Blog
Best Types of Supplements That Help You Get Stronger
While weight loss may be a goal for many, some of you may want to gain some weight. Not just any weight though, but strength gains. Sure, you can add some extra protein in your diet or change up your training at the gym. However, if these lifestyle changes are not having any impact on your strength, then you may need extra support.
In this case, a supplement may be just the thing to help you reach your strength gain goals.
Now when you think of strength supplements, anabolic steroids may pop into your mind. However, when used to increase muscle and performance the potential side effects produce more harm than good. Instead, there are many natural supplements out there that can help you increase strength safely and effectively.
And if you are thinking that such supplements are just for bodybuilders, then think again. That’s because muscle strength gains can benefit anyone trying to be their healthiest.
Maintaining muscle strength, especially as you age, is important for reducing injury, preventing falls, and improving all-around mobility. Also, training to strengthen muscles can also help you strengthen your bones, control blood glucose levels, maintain a healthy weight, reduce joint pain, and improve heart health risk factors like blood cholesterol.
Let’s look at some of the latest and best natural supplements for strength gains. When you add these supplements as part of a balanced, healthy diet and exercise program, you can improve your chances of meeting your ultimate health and fitness goals.
Just be sure to let your healthcare provider know before adding any new supplement to your daily regimen.
Creatine monohydrate
If you’re into fitness, I’m sure you’ve heard of creatine. However, you may not be completely aware of what this supplement is and what it does.
Creatine is a compound found naturally in muscle cells as well as in foods like beef, pork, and fish. The supplemental form of creatine, called creatine monohydrate, is often used to increase muscle performance during high-intensity, short-duration resistance exercises like strength training. It is found to be relatively safe for most people, with the most common side effect being water retention in the early stages of use.
Research shows that using creatine monohydrate supplementation during resistance training can increase lean tissue mass as well as upper and lower body strength in older adults. This supplement could also enhance energy stores, protein synthesis, and could possibly reduce inflammation and oxidative stress.
Other research shows that creatine supplements can also help young athletes increase maximal strength, which is the maximum force a muscle is able to exert in a single voluntary contraction. Results of this study show that short-term supplementation of creatine may assist with enhancing efficiency and strength development.
A 2018 study on a similar age group of young adults looked at creatine supplementation on eight weeks of resistance training. Study results show that those young males provided 0.07 g/kg/day creatine supplementation during the resistance training showed increases in muscular strength in as little as two weeks.
Also, strength gains were significantly greater in four of six exercises completed during training in the creatine group versus placebo. There was some muscle damage, but researchers suggest that this is due to the greater training intensity enabled by the supplement. As well, this muscle damage may lead to greater protein turnover and enhanced muscle adaptation.
The position of the International Society of Sports Nutrition (ISSN) is that creatine supplementation “is the most effective ergogenic nutritional supplement” that athletes can use to help increase “high-intensity exercise capacity and lean body mass during training.”
The ISSN also reports that creatine supplementation has not been shown to have any detrimental effects on healthy individuals who could benefit from the supplement.
Research shows an effective dose of creatine to be 0.3 g/kg/day for 5 to 7 days and then maintenance dosing of 0.03 g/kg/day for 4 to 6 weeks. Also, the ISSN reports that 0.3 – 0.8 g/kg/day equivalent to 21–56 g/day for a 70 kg individual has not been shown to have any clinically significant or adverse effects in clinical populations.
Research suggests not using creatine monohydrate with other supplements or at higher doses than those suggested since it could increase risk of liver and renal health issues. Be sure to ask your doctor before starting this supplement to be sure you take the safest dose for you.
Whey protein
Protein supplements are a well-known complement to any healthy lifestyle regimen, especially if you are a busy individual that needs convenient portable nutrition.
Although there are many kinds of protein supplements out there, whey protein is perhaps the most common. Whey protein is one of the main proteins found in dairy products and is a good source of the essential amino acids that the body needs to function.
Whey is found as a supplement in its powdered form and can be added to milk, water, or yogurt to make smoothies as well as to any soft foods to add protein. The benefits of whey protein in helping strength gains range from performance to recovery.
For example, a study of preconditioned older women found that whey protein supplementation helped promote increases in skeletal muscle mass, muscular strength, and overall functional capacity as compared to placebo. This study had the whey protein group ingest 35 grams whey protein daily for twelve weeks while performing resistance training for three days a week. Another similar study confirmed these results in a similar group of older women.
Furthermore, a study of college-aged males looked at the impact of whey protein supplementation on extreme volume resistance training. The young men performed six weeks of high-volume resistance training and consumed 25 grams of whey protein a day. Study results suggest that whey protein supplementation may be used to improve body composition during high-volume resistance training.
When it comes to recovery, research shows that whey protein can improve maximal strength, repetitions to failure, and peak power.
It has also been shown to improve acute recovery of exercise performance after a strenuous resistance training workout. Also, whey protein supplementation yields small to medium positive effects on restoring contractile function compared to placebo.
As far as timing, research experts recommend consuming whey protein post-training and post-competition within a 60-minute time frame for best recovery results.
Branched Chain Amino Acids (BCAAs)
Another strength gain supplement that can be found in powdered form, or capsule, is branched-chain amino acids (BCAAs). BCAAs are essential amino acids such as L-isoleucine, L-leucine, and L-valine that cannot be made in the human body and therefore must be consumed in the diet.
These proteins are found in red meat, poultry, and dairy products in the omnivore diet and intake of them has been linked to increased heart disease and type 2 diabetes risk. However, it is suggested that this risk is not directly linked to BCAA intake, but to the low fiber intake of some individuals found to ingest high levels of BCAA in their dietary pattern. Therefore, individuals with a balanced diet full of fiber-rich fruits and vegetables, along with the protein, would likely benefit most from BCAA intake.
Research shows that ingestion of BCAAs can stimulate myofibrillar muscle protein synthesis. This finding suggests that the supplement could help those performing resistance exercises improve muscle recovery. This improved muscle recovery is vital to optimal overall strength performance and gains.
Other research shows that BCAAs improved low muscle strength in patients with chronic liver disease and improved small-to-moderate levels of exercise-induced muscle damage in healthy individuals.
In a study of those with hepatocellular carcinoma, BCAA supplementation was found to be generally safe without serious adverse side effects. Therefore, BCAAs are thought to be generally safe in healthy adults as well in recommended doses.
Although more current dosage requirements have not been determined yet for the mix of the three BCAAs, 2006 findings show that up to 65 milligrams per pound of body weight should be safe.
However, it is recommended that you speak with a qualified healthcare provider first before starting this supplement to ensure you take a safe dose.
Beta-Alanine
Another amino acid containing supplement for strength gains is beta-alanine. This compound is a non-essential amino acid made in the liver and found in animal meat products like beef, pork, and chicken.
The benefits of this amino acid on muscle health is thought to stem from its role as a limiting factor on carnosine synthesis. Without beta-alanine, carnosine would not be able to increase muscular carnosine reserves.
This is important because carnosine enhances muscle excitation-contraction. Research shows that five weeks of 6.4 grams a day of beta-alanine produced increases in power output for loads equal to and increases in kilograms lifted at 1 repetition maximum, power outputs gained at maximum power, and the number of sets executed.
Besides increasing power during strength training, beta-alanine has also shown the ability to improve power in cardiovascular exercises. One study shows that beta-alanine supplementation can reduce 10-kilometer running time and lower lactate concentration in physically active adults as compared to placebo. The runners receiving the beta-alanine consumed about 5 grams of beta-alanine a day with 1 gram of resistant starch.
This study reveals the ability of beta-alanine to increase power in such individuals since a high blood lactate is what leads to athletes “hitting the wall” of their workout. Beta-alanine can therefore help extend the ability of athletes to work out before hitting that threshold.
The International Society of Sports Nutrition (ISSN) reports that beta-alanine is generally safe in healthy populations at recommended doses. The only side effect noted was tingling which can be lessened by using divided smaller doses or using a sustained-release formula. They also recommend that supplementation of four to six grams of beta-alanine a day for two to four weeks was found to improve exercise performance.
More research is needed to see if the strength and performance benefits extend beyond 25 minutes of exercise.
Glutamine
This amino acid is the most abundant amino acid in the body and plays a variety of important roles in metabolic health. Glutamine levels in the body tend to drop during critical illness and after surgery, which suggests that this amino acid may play a role in preventing illness and injury.
It is thought that this role stems from glutamine’s role in antioxidant defenses as well as its role in nitrogen transport throughout the body. Taking these roles in mind, it makes sense that athletes tend to use glutamine to help reduce the breakdown of muscle and improve protein metabolism, which can enhance strength gains.
A 2015 study looked at the impact of L-glutamine supplementation on the muscles of healthy participants after eccentric exercise. This type of exercise is defined as the motion of a muscle lengthening under a load. Study results show that L-glutamine supplementation helped produce faster recovery of peak torque of the knee extensor muscles and reduced muscle soreness after eccentric exercise.
Researchers suggest though that this recovery of muscle force may be greater in men than women.
Another study looked at the impact of a supplement blend containing L-glutamine on postoperative recovery of quadriceps muscle strength in those who underwent total knee arthroplasty (TKA). Study results show that a combination β-hydroxy-β-methyl butyrate, L-arginine, and L-glutamine supplement could suppress the loss of muscle strength after TKA.
It is also suggested that adding in nutrition and exercise to this post-surgery regimen may help patients to maintain quadriceps strength.
Finally, a 2018 study looked at the effect of leucine or leucine and glutamine supplementation on recovery after eccentric exercise. Study results show that both supplement groups improved the rate of recovery compared to placebo. Researchers suggest that short-term intakes of 20 to 30 grams of L-glutamine seem to be tolerated in healthy human adults without serious adverse effects.
Caffeine
We’re all familiar with caffeine from popular pick-me-ups like coffee and energy drinks. However, caffeine may also help with strength gains. Caffeine is a bitter substance found in many food and drink items like coffee beans, kola nuts used to make cola drinks, tea leaves, and cacao pods used to make chocolate.
Caffeine is best known for its energy-boosting properties, which comes from its ability to stimulate the central nervous system.
This stimulant supplement is relatively safe for most people in doses typically found in commercial food and drink products. It’s recommended that healthy adults consume no more than 400 milligrams of caffeine a day to prevent adverse effects like restlessness, anxiety, or insomnia, for example.
Certain groups of people like pregnant women, children, and those with mental illness should limit or avoid caffeine intake to reduce risk of harmful health effects.
If you’re a healthy adult, and not in the at-risk group, then caffeine could help you improve muscle health and in turn help improve strength gains. A 2018 meta-analysis of studies showed that caffeine ingestion improved strength and power of upper body muscles. These findings are from studies on men however, so more research must be done to confirm the same results in women.
Fish Oil
You may have heard of fish oil as a healthy fat beneficial for heart health. However, this supplement could also help improve strength gains.
Fish oil is typically sold as a blend of two long-chain omega-3 fatty acids known as eicosapentaenoic (EPA) and or docosahexaenoic (DHA).
Research shows that fish oil supplementation could help improve protein synthesis and increase muscle volume in older adults. These findings suggest that fish oil could help preserve lean muscle mass in this population that is vulnerable to loss of such muscle with aging. In turn, it could help improve health outcomes and mobility in this population.
These benefits also stem to athletes and other active individuals too. A 2018 study looked at the impact of fish oil supplementation on the muscle health of professional Rugby players during pre-season training. Over five weeks, the athletes took a protein-based supplement daily containing 1546 milligrams of omega-3 fatty acids of which there was 551 milligrams each of DHA and EPA.
Study results show that this type of supplement helped reduce lower body muscle soreness and better maintenance of explosive power as compared to baseline.
Side effects of fish oil are usually mild such as bad breath, unpleasant taste, nausea, heartburn, or diarrhea. Those who take blood clotting medicines should avoid fish oil, and it’s unclear whether those with seafood allergies can safely consume fish oil supplements. Therefore, it’s better safe than sorry, so avoid this supplement if you are allergic to fish or seafood.
Summary
No matter what your age or health goals, strength gains in your muscle mass can benefit your overall health. And although changes in your diet and exercise regimen can be helpful, it may not always be enough to reach your strength gain goals. Therefore, a natural supplement like those listed above can be a safe addition to your daily regimen to help you boost strength, metabolism, and improve mobility.
It’s important before starting any new supplement regimen to talk to your healthcare provider first. This is because if you have any chronic health issues and/or are taking any specific medications for such conditions, then you may encounter interactions. So, if this is the case, just keep your diet as healthy as possible with plenty of fiber, protein, and other nutrients, and stay active most days to keep your lean muscle as strong as possible without supplements.
However, if you can add a supplement or two, then you may experience some extra added benefits than a diet and exercise program alone can provide for strength gains. But whatever regimen you decide, any small healthy change you can make in your lifestyle regimen will make a difference when it comes to helping you improve your overall health. If you’re not sure where to start, be sure to ask a qualified healthcare provider like a dietitian or physician to guide you towards your best health.
- Published in Blog, Fitness, supplements
Create Your Own Supplement Stack
Branched-Chain Amino Acids
Goals: Increased strength, focus, energy, muscle building, decreased catabolism
BCAAs are the essential amino acids leucine, isoleucine and valine. They are called “essential” because the body cannot manufacture them, thus they must be acquired in the foods and supplements we ingest.
BCAAs make up a large proportion of the total amino-acid content in skeletal muscle, and during exercise, they are readily broken down (catabolized) to produce energy. Taking BCAAs before, during and after training ensures that the blood has an abundance of essential aminos necessary to fuel your workout and support recovery. Taking BCAAs preworkout and intraworkout conserves your muscle BCAA stores, increases fatigue resistance, protects the body from catabolism and decreases recovery time.
The BCAA leucine boosts the release of the anabolic hormone insulin. You want insulin levels to be rapidly elevated after your workouts because this hormone carries nutrients such as glucose and amino acids into muscle cells — promoting greater protein synthesis and muscular gains. Remember, for the greatest results, make sure that each serving of your BCAA supplement has at least twice as much leucine as isoleucine and valine (i.e., at least 2:1:1, leucine:isoleucine:valine ratio).
What are they? BCAAs are the essential amino acids leucine, isoleucine and valine, which share a unique branched-chain structure (hence their name) and are stored in muscles. They’re considered “essential” because our bodies cannot produce them, so they must be taken in through the diet.
How do they help you refuel and recover? During heavy training, the body takes BCAAs from active muscles to be used as energy — a catabolic process. Refueling with BCAAs immediately after exercise boosts blood levels and shuts down catabolism. In addition, taking BCAAs provides the body with surplus leucine, which turns on anabolism and supports heightened protein synthesis. The anti-catabolic and anabolic support offered by BCAAs helps speed recovery and boost muscle growth.
Creatine
Goals: Energy (ATP), strength, power, anabolism
The research supporting creatine as a strength and muscle builder is undisputable. Creatine taken preworkout is rapidly taken up and stored in skeletal muscle where it provides much-needed high-energy creatine phosphate to supply muscles with the substrates to quickly make ATP (energy for contraction). Having elevated creatine stores available in working muscle promotes dramatic increases in strength and power during explosive and extended performances, with less time needed for rest.
When taken after exercise, creatine monohydrate can replenish and boost muscle creatine stores. Having extra creatine around after training not only provides energy substrates for future exercise bouts but also promotes greater protein synthesis (into recovery) by physical and hormonal mechanisms. First, it increases the amount of water taken up by muscle cells — which swells the muscle and signals for increased repair. (It also makes your muscles look bigger.) Second, it increases the production of insulin-like growth factor-1 and decreases myostatin levels (the “anabolic brakes”) during recovery from heavy training.
Beta-Alanine
Goals: Increased exercise intensity and volume, power, strength gains
In skeletal muscle, beta-alanine reacts with histidine to produce carnosine. Beta-alanine is the rate-limiting substrate in the formation of carnosine; thus, when it is supplemented adequately, it elevates
muscle carnosine levels. Research shows that just four weeks of beta-alanine supplementation can increase muscle carnosine levels by more than 60 percent. Elevated muscle carnosine increases exercise performance through its ability to reduce skeletal muscle acidity during prolonged high-intensity exercise. Since fatigue during heavy exercise is exacerbated by the accumulation of acidic metabolic byproducts, it makes sense why increased intramuscular carnosine levels would be beneficial to bodybuilders and strength athletes alike. Research has shown that stacking beta-alanine with creatine can significantly improve exercise endurance performance.
Formulation: Preworkout 2 to 3 grams; postworkout 2 to 3 grams
Citrulline
Goals: Vasodilation (increased blood flow to exercising muscle), muscle pump, energy
This amino acid also helps prevent muscle fatigue because it assists in production of energy by increasing the rate of phosphocreatine and ATP production. Citrulline converts to arginine (the precursor to nitric oxide) in the body and optimizes blood and nutrient delivery to working muscles.
Once L-citrulline is in circulation, it is converted to L-arginine by the kidneys, leading to increases in blood levels of L-arginine and nitric oxide. Recent research indicates that citrulline supplements increase blood levels of arginine and nitric oxide more effectively than arginine ingestion. Increased production of nitric oxide promotes vascular dilation, which helps support blood delivery and metabolic waste removal throughout the body. It’s this nitric-oxide-potentiating effect that gives L-citrulline supplements their pump-promoting properties. Beyond creating incredible pumps, a single preworkout dose of citrulline was recently shown to combat exercise-induced fatigue, increase time to exhaustion and substantially decrease muscle soreness.
Although this may sound like a logical approach, ingesting L-arginine does not boost blood arginine levels as well as pure L-citrulline. This is because the gut and liver contain enzymes called arginases, which serve to break down and eliminate exogenous arginine. So, because of these arginases, L-citrulline is more efficacious in elevating blood arginine and NO than arginine itself. In fact, a study presented in 2006 illustrated that acute ingestion of L-citrulline elevated plasma arginine levels by approximately 227 percent (within four hours of ingestion) compared to only 90 percent with the equivalent dose of arginine.
Formulation: Preworkout 2 to 3 grams; intraworkout 2 to 3 grams
Caffeine
Goals: Energy, focus, intensity, increased exertion
Although caffeine stimulates the central nervous system, its effects on energy levels go far beyond its energetic buzz. Many studies show that preworkout caffeine supplementation dampens perceived exertion and muscle pain during exercise and into recovery. As such, many find that preworkout caffeine promotes higher workout intensity and volume, resulting in greater gains in a shorter time.
Formulation: Preworkout 200 to 300 milligrams; intraworkout 100 to 200 milligrams (optional)
Your workout window should be split into three supplemental periods: preworkout, intraworkout and postworkout. Here are the critical time periods.
Preworkout: 30-60 minutes before training
In the hour before training, you should be priming your internal environment for work. This means optimizing your mind and body with the right macronutrients and supplements necessary to maximize performance.
In a shaker, mix 10 to 20 grams of your favorite whey protein isolate or blended protein supplement in 12 to 16 ounces of water. Leave some room in the shaker cup because you will be adding the rest of your preworkout ingredients to this shake. Whey protein contains high levels of essential amino acids, which serve to keep blood amino acids high at the onset of exercise.
Intraworkout: 10-20 minutes into training
During your workout, you want to assure that your body and mind are full of key substrates needed to fuel your workout. In fact, there are key amino acids (like glutamine and branched-chain amino acids), micronutrients and electrolytes that can be depleted because of increased metabolism and sweating associated with exercise. Proper fueling during this period will ensure that you sustain your workout intensity from start to finish.
In a shaker, fill with 12 to 16 ounces of your favorite electrolyte sports drink (can be sweetened with sugar or sugar-free — depending on goals). You will mix your intraworkout supplements in this drink and sip it while you are on the gym floor. This cocktail is designed to replenish lost electrolytes and substrates needed to push you through your workout. There are quite a few powders on the market that you mix with water, or simply use a ready-to-drink electrolyte beverage like Gatorade or Gatorade G2.
Postworkout: Immediately after training
Immediately after you train, your body’s internal environment is optimized for nutrient absorption. As such, immediately postworkout is the perfect window to provide macronutrients and supplements that replenish what was lost, for greater gains in recovery, muscular development and performance.
- Published in Blog, supplements