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
Best Types of Supplements for Building Muscle
You know that lifting heavy and eating right is the best way to build muscle. You know that it takes hard work and determination to accomplish this feat.
You’ve also heard that you can add supplements to help you build muscle faster. Maybe your friends have suggested that you take them to help you see faster results.
But do they actually work? Are they worth your hard-earned dollars?
Well, it’s not such a black-and-white answer.
There are some effective supplements out there that can certainly optimize your performance and fill in the gaps in your nutrition. But there are also many more that are utterly and completely useless.
They make some really ridiculous and outlandish claims about how you can pack on 16 pounds of muscle in as little as 12 weeks (no, really, I’m serious).
We’re going to sift through the garbage and really determine what’s worth your hard-earned money to help you reach your goals faster!
Helpful Supplements for Muscle Growth
Whey or Plant Protein Powder
Well, this one’s a no-brainer. We’ve all heard how good high amounts of protein are for us when on our quest to build muscle.
It helps us to repair the muscle after we damaged it in the gym. It prepares our bodies to get ready for the next session in order to begin the process all over again, so that over time, you’re able to build that dream physique you’ve been looking for.
But it’s quite difficult to get the required amount through diet alone to achieve our muscle-building goals. Often times, it’s just not practical.
Also, there are so many different kinds out there. Whey, casein, plant, egg, the list goes on. It can be difficult to choose one over the other.
What varies between them primarily are its rates of digestion. Though they may digest at different speeds, as long as you are reaching your protein targets for the day, it doesn’t matter all too much.
But for the most optimal results and if you’re a regular omnivore (eat both plant and animal products), stick with whey.
If you’re a vegan or vegetarian, or you simply don’t want to consume dairy products, go with a plant-based protein powder such as pea or brown rice. Don’t worry; the package will make it easy enough to point out if it’s whey or plant protein.
That’s why protein supplementation was developed; so that this problem could be solved. This shouldn’t be your primary source of protein. However, this can significantly help you reach those high protein goals.
Much research has shown that the optimal level of protein to consume for building muscle is relative; approximately 1.6 g/kg of body weight (or for us American folks that’s 0.72 g/lb of body weight).
So throwing a scoop or two of this into a shake once per day should be plenty of assistance for reaching your protein target throughout the day.
How Much To Take
25 grams post-workout & on an “as-needed basis” in order to reach your protein goals for the day.
Creatine Monohydrate
I’m sure you’ve heard of this one before. I’m also quite sure you’ve heard some nasty (yet unjustified) things about it, such as: “creatine is a steroid” or “It’s bad for your kidneys” or “It negatively affects your heart”.
Stop it. No. It doesn’t do any of those things nor is it a steroid.
Research has proven time and time again that even those with renal (kidney) issues; creatine has not shown any signs of negative effects on the individual taking a standard dose of 3-5 grams daily.
In fact, in most individuals, many positive effects are seen not only in building muscle and increasing strength, but also as an alternative treatment for ischemic heart disease and neurodegenerative disorders.
Pretty fascinating, don’t you think?
Creatine doesn’t increase muscle mass directly, per se. However, what it does directly affect is one’s performance; more specifically strength and power.
When you increase these variables, then muscle is ought to follow, increasing strength by as much as 13%!
For a dietary supplement, that is extremely significant.
How Much To Take
5 grams pre-workout once per day is usually the recommended amount.
Taking it 30 minutes beforehand will allow it enough time to saturate the muscle.
Commonly, you’ll see that many manufacturers suggest loading 20 grams per day for one week. However, this isn’t really necessary, as you’ll muscles will become saturated with creatine over time as you take it once every day.
I would suggest taking it on non-workout days as it’ll allow your muscles to become saturated more quickly. The time of day you take it doesn’t matter on non-workout days.
Citrulline Malate
You can often find this amino acid in many pre-workout supplements nowadays, but you can also find it as a standalone supplement as well, often in powder form that is unflavored.
What does it do?
Well, it has proven to have the ability of prominently increasing one’s aerobic output (think most types of cardiovascular exercise or high rep sets of strength training). But also, another neat aspect of this supplement is that it commonly reduces soreness the days following intense exercise bouts.
However, the one thing to be careful about here is that many supplement and sports nutrition companies tout that it reduces time to exhaustion. Though true in some anecdotal cases, the research has been unable to thoroughly prove this particular claim, so don’t get your hopes up too high in that regard.
Don’t be discouraged though, this is a fantastic ingredient nonetheless.
The smart thing to do here would be to pair it with creatine in a pre-workout drink that will work as both a recovery enhancer and strength booster!
How Much To Take
6-8 grams pre-workout is plenty once per day on workout days about 30 minutes before your workout.
You don’t have to take it on non-workout days.
Be on the lookout, as many labels put the dosage in milligrams (mg) rather than grams (g), so that would convert to 6,000-8,000 mg.
Beta-Alanine
Beta-Alanine is another amino-acid and works in a very similar way to citrulline malate in that is works best for higher rep sets and aerobic types of training.
A review of many studies (called a meta-analysis in the scientific literature) showed a 2.85% increase in muscular endurance, which is essentially the reps one can perform until exhaustion, for exercise that lasted between 60-240 seconds.
Also, don’t be alarmed if you feel a little tingling when you take this supplement. This is a phenomenon known as paresthesia. This is a harmless sensation you may feel in the face, arms, or legs after ingesting.
Don’t worry, over time, the feeling usually goes away.
How Much To Take
Anywhere between 2-5 grams is plenty before your workouts 30 minutes beforehand. Again, taking it on non-workout days is not necessary.
Caffeine
Oh yes, I bet you’re very familiar with this wonderful compound that’s found in many beverages across the world, including coffees, teas, and sodas. But what makes caffeine so special for building muscle though?
Caffeine is a very effective performance enhancer. Again, like most supplements, it won’t put slabs of muscle directly on your body for you. You have to work for it. However, what caffeine does in particular is make that work much easier to perform.
Being the most popular stimulant taken across the globe, scientists over the years have gotten to conducting experiments on a wide variety of populations to witness how it affects them; most particularly in athletic and fitness realms.
One meta-analysis of 10 different studies illustrated that caffeine was able to increase maximal muscle strength and power significantly compared to placebo groups, particularly during upper body training.
Even more surprising is that one study in particular showed that power output was significantly increased when performing quick bouts of intense activity such as sprints and Olympic weightlifting even when deprived of sleep, getting less than 6 hours per night on a consistent basis!
How Much To Take
Most of the literature has shown that 3-5mg/kg of bodyweight (1.3-2.25g/lb) works just well for most people. Take it 20-30 minutes pre-workout.
WARNING
However, one thing I must address before I continue is that everybody has a different caffeine tolerance. Some people can drink coffee by their bedside and still fall right back asleep, while others take one sip of the stuff and it gives them uncomfortable levels of anxiety.
Taking too much caffeine can lead to nervousness, insomnia, nausea, and anxiety.
Use trial and error if you are not habituated to taking caffeine. Start off with a small dose of 0.5mg/lb and continue from there.
If you continue to see positive results, then continue taking up to the suggested dose. Better safe than sorry. Okay…let’s continue!
Fish Oil
Kind of weird to see a general health supplement on this list, huh?
The reason I put this one on here is because fish oil has many amazing health benefits. We won’t dive into great detail on all of them (because there are a ton!), but what I’ll concentrate on the most here is its anti-inflammatory properties.
When we’re lifting weights, we are breaking down the muscle and literally tearing the fibers (called micro tears). Before the recovery process begins, inflammation takes place, as this is the body’s natural response to this phenomenon. This is what we call acute inflammation. This is normal and healthy. Nothing really to worry about here.
It’s when that inflammation turns chronic (meaning it’s been continuing and not stopping for a period of months and years at a time) is when we begin to run into trouble.
Why is chronic inflammation bad?
Well, let’s think of the elderly for a minute. Why do they experience muscle loss (sarcopenia) over the years as they age? Well, there are many factors that play a role, but a chronic state of inflammation is one of them.
Over years and years of continued inflammation, these individuals begin to lose the ability to synthesize protein properly, thus resulting in a diminished ability to build muscle.
So what does this have to do with us that are younger and are training to keep ourselves healthy and looking good? This inflammation has the same ability to inhibit our muscle-building goals. This is where the fish oil comes in handy.
Fish oil has been proven to be a significant anti-inflammatory agent in both animal and human trials time and time again.
This is very encouraging news, as we are able to keep inflammation at a healthy level that favors building muscle instead of losing it. So it would make perfect sense to take this with whatever general health supplements you may take, such as a multivitamin or what have you.
How Much To Take
Most experts recommend around 2-3 grams of pure DHA and EPA per day.
This does NOT mean total grams of just fish oil alone. This means the DHA and EPA components only, which are those omega 3’s you hear a lot about.
Read the label carefully to make sure you’re getting enough EPA and DHA, or else supplementing with it would be almost useless.
Take it whenever you’d like during the day, as timing doesn’t matter too much with this supplement.
Essential Amino Acid Complex
Wait a second; are you talking about BCAA’s (Branched Chain Amino Acids)? No, I’m not, and here’s why.
The body utilizes many amino acids to go through the process of protein synthesis, which is the metabolic process that helps you to build muscle over time. However, 9 of them your body can’t produce on its own. You either have to get them through your diet or supplementing with them.
The ever-so-popular BCAA supplement contains 3 of the 9 essential amino acids. These 3 amino acids are unique in that they are directly synthesized in the muscle for use as opposed to having to bypass the liver first. Because of this, they play a special role in protein synthesis.
However, the caveat here is that you need all 9 essential amino acids in order to stimulate protein synthesis.
Having an influx of 3 out of the 9 won’t activate protein synthesis nearly as potently than if all optimal levels of the 9 essential amino acids were present. In fact, if you’re body doesn’t have enough of the other 6 amino acids, than it will break down (catabolize) muscle tissue in order to obtain it.
Not something we want, that’s for sure!
Along with this, research has shown us that BCAA’s won’t make us any more apt to build muscle than obtaining enough protein through diet and protein powder supplementation, despite what many of the supplement companies claim they do.
This is where an essential amino acid complex plays a big role. These contain all 9 essential amino acids you need to build muscle optimally.
This is the next best thing to a good quality protein powder. If you can spare a little extra cash, this is a nice add-on to have in your arsenal for when you aren’t in an ideal situation to eat a regular meal or maybe you simply don’t want the thickness of a standard protein shake.
These are often a lot thinner in consistency due to it not containing any of the non-essential amino acids. They are also flavored in a powder form, most often in fruity flavors, to make it much more palatable.
How Much To Take
Although exact doses for each amino acid in isolation hasn’t been established as of yet, the optimal dose for total grams of essential amino acids lies between 10-12 grams, with 2-3 grams coming from leucine, which plays the biggest role in protein synthesis.
I would suggest taking this when you know it may be a while between high-protein meals. This will provide you with a better chance of preventing muscle loss when in a calorie deficit or enhancing muscle growth when looking to gain muscle size.
Weight Gain Powders
This is more of an honorable mention here, as there is not any research currently on these powders in isolation.
In essence, it is the same concept as protein powder, but with added carbohydrates and fats. These are high in calories, ranging from 500-1200 calories. They often contain the same amount of protein as 2 scoops of a standard protein powder (50 grams or so), 100-200 grams of carbohydrates, and up to 15 grams of fat on average.
Basically, it is condensed and preserved calories.
Weight gainers are good for those who really struggle to pack on the pounds due to a lack of appetite, as these are often much less filling than standard meals are. If you aren’t taking in enough calories, you simply won’t build muscle. Plain and simple.
The one thing to watch out for here is that many of them use fillers and other cheap ingredients that have you feeling less than optimal, especially during training. This is usually because of poor quality carbohydrates such as maltodextrin and dextrose being used as a majority of the carbohydrates, which are types of fast-digesting sugars.
Look for weight gainers that contain healthier sources of carbs such as oat bran and buckwheat as the primary sources of carbohydrates. You’ll know that they are the primary sources when they are listed earlier in the ingredients list compared to the sugars and other fillers.
How Much To Take
On an as-needed basis, depending on how many calories you are obtaining through food already. If you tend to live a busier lifestyle where it is more difficult to fit in regular meals, then this should be more of a staple in your supplementation regime.
Wrapping Up
Well, there you have it!
supplements that are most definitely worth your investment if you’re looking to optimize those muscle-building goals and augment that hard work you put in the gym each and every day.
These certainly won’t replace a proper diet and exercise regimen, but they can most certainly aid you in the process.
- Published in Blog, Fitness, supplements
Best Types of Supplements for Endurance & Stamina
Helpful Supplements that Help Endurance
Beetroot Powder
The secret to being successful at long-distance endurance events is the ability to keep going, even when you just want to quit. Beetroot powder, basically powdered beets, can give you the push you need to finish those last few miles.
A 2013 study in the Journal of Applied Physiology evaluated the impact of beetroot on exercise. Ten subjects were given beetroot or a placebo two hours before a bout of high intensity exercise. Those who received the beetroot, showed a significantly improved physiological response to the exercise.
This meant that their bodies responded more effectively, allowing for better performance, and the exercise felt easier after taking the powder. These subjects were also able to exercise 14% longer than the placebo group. The reason is that beets increase nitric oxide in the body, which helps the body use oxygen more efficiently.
Not only are beets awesome during your workout, they can also promote faster recovery. A 2016 study gave 30 active men varying doses of beet juice or a placebo for 48 hours after completing a high intensity jumping exercise. Researchers measured inflammation levels and muscle recovery for 72 hours after the workout.
Those who received the beet juice were found to have less inflammation, faster muscle recovery, and reported less muscle soreness compared to the placebo group. Beets are really your best friend when it comes to increasing performance and speeding up recovery.
How to Take Beetroot
Beetroot usually comes in a powdered form and it can be easily added into your pre- or post-workout shake. There isn’t a specific recommended dosage for it.
For an added benefit, you can add beets into your diet. They taste amazing roasted or in salad. You can also find freeze dried beets, which are a bit sweet and similar to potato chips in texture, and use them as a pre-workout snack. Be careful eating beets can cause your pee to turn bright red, which can be scary if you don’t remember you ate them.
Whey Protein
Protein supplements are not just for bodybuilders, they are also incredibly important for endurance athletes too. After about two hours of exercise, the body runs out of carbohydrates to use and starts to use protein to help meet its energy needs and help you keep going.
If you are not fueling properly, then this can lead to muscle loss, which will make it very challenging to keep participating in any exercise. When the muscles start to be used up for energy, this can also cause ammonia build-up and lead to extreme fatigue.
Getting enough protein can help counteract some of the muscle wasting that might occur with intense endurance exercise. Whey protein, one of the two proteins found in milk, outperforms every other type of protein for muscle building and recovery. Whey is ideal because it contains all nine essential amino acids and is easily absorbed.
As I mentioned, endurance exercise stimulates protein breakdown, which increases overall protein needs for athletes. The muscles tend to primarily burn branch-chain amino acids (BCAAs) when they are in need of increased fuel. One way to prevent muscle breakdown, is to consume enough carbohydrates during your even so that the body does not need to go to the muscles for energy. But, another way is to consume carbohydrates with protein, particularly one high in BCAAs, like whey protein, which is high in leucine.
For endurance athletes trying to increase lean body mass or slim down, whey protein can help. The addition of whey to your overall diet can promote weight loss, increase lean body mass, and encourage fat loss. Whey along with a proper diet can help you lean out for an upcoming event.
How to Take Whey Protein
There are three main types of whey protein available: whey concentrate, whey isolate, and whey hydrolysate. Concentrate is the least processed and contains more fat and carbohydrates. It also tastes the best and is the cheapest. If you are lactose intolerant, you should avoid whey concentrate, as it can cause digestive issues.
Whey isolate and hydrolysate are more processed and usually more expensive. Whey hydrolysate is the most beneficial for building muscle as it increases insulin levels after it is consumed. It is probably not ideal for someone trying to lose weight or who has blood sugar issues.
Whey protein should be consumed either before, during, or after a workout. Aim to get 20-30 grams for a great post-workout drink.
Caffeine
Caffeine is one of the most extensively studied substances for exercise performance, particularly for boosting endurance. It makes exercise easier, delays fatigue, and increases overall performance. A little caffeine can also give you the boost of energy you need to start training on those days when you are just too tired.
A 2012 study evaluated the use of caffeine and the cycling performance of male athletes. Participants took either a placebo, 3mg/kg, or 6 mg/kg of caffeine 90 minutes prior to a 60 minute cycling workout. Exercise performance was significantly improved in both groups that received the caffeine supplement. There was no difference between the caffeine groups. This research indicates that there is a certain limit to how much caffeine will boost performance, so more is not better.
How to Take Caffeine
The tolerance level for caffeine can vary from person to person. Some people can drink coffee right before bed and sleep like a baby, whereas others get jittery and anxious with just a small amount. If you want to try caffeine to improve your endurance training, you want to start slowly and be aware of your individual tolerance.
The recommended dose is 150-300 mg about 30-60 minutes before your workout as it takes about an hour for the effect to kick in. A cup of coffee has about 100 mg, so this would be the equivalent of 2-3 cups. As you can see the above study, more is not better with caffeine. Taking too much can increase your heart rate, make you feel jittery, and impact your performance.
Beta-Alanine
Beta-alanine is an amino acid known to improve performance and delay fatigue during high-intensity exercise. It works helping the body manage hydrogen ions that are created during exercise. When these are allowed to build up, they lower muscle pH, which leads to early fatigue.
Beta-alanine helps boost carnosine content in the muscles, a compound needed to neutralize the ions. Supplementation with 2-6 mg of beta-alanine increases carnosine concentrations by 20-80%. Oddly enough, a carnosine supplement alone will not increase carnosine in the muscles as it is broken down into other substances first. Only beta-alanine can increase carnosine in muscles.
A 2009 study evaluated the impact of beta-alanine on overall muscle carnosine content during a sprint cycling activity. The subjects first performed a 110 minute cycling trial followed by a 30 second sprint. Blood lactate and pH was measured during the activity. Cyclists who had received the beta-alanine increased peak power by 11.4%. Blood lactate and pH levels were the same between the experimental and placebo group.
How to Take Beta-alanine
Beta-alanine is most effective when taken regularly, not just before you work out. Regular supplementation is needed to keep carnosine levels up. The recommended dose for beta-alanine is 3-6 grams per day. It can cause a tingling or numbness in the skin, if that happens you may want to split up your dosage throughout the day.
L-Glutamine
Glutamine is a common non-essential amino acid, meaning your body can make it on its own. But, your body’s ability to make enough glutamine may be affected during times of physical stress, for example during periods of intense training. Low levels of glutamine in the body can promote inflammation, increase risk of illness, and muscle breakdown, the last thing an endurance athlete needs.
A survey of over 200 endurance athletes found that 81% of those who took glutamine supplements reported no illnesses during their training period, compared to 49% in those who did not take glutamine. This means glutamine may be able to mitigate some of the impact that intense training has on the immune system helping athletes stay healthy so they can compete at their best.
How to Take Glutamine
The recommended dose for glutamine is 10-20 grams per day post-workout to promote glutamine repletion. You want to continue to take glutamine daily for at least 5 days after a tough workout session to make sure your levels are replete. Glutamine is also found in bone broth and gelatin, which you can add to your diet for an additional dose.
Creatine Monohydrate
Creatine is a popular supplement in the body building community, but that doesn’t mean it can’t be used for endurance athletes as well. Creatine helps build and maintain muscle, which is beneficial for endurance athletes as well. It may also help increase energy levels during your workout.
A 2003 study gave 20 subjects either 20 grams of creatinine or a placebo during a 5-day loading period, followed by a 6 week maintenance dose of 2 grams. During the loading period, subjects had increased muscle creatine and total creatine. Subjects were asked to perform cycling sprints after the loading period. Those who received the creatine did not have any improved performance, but maintained the increased lean body mass even during the maintenance period, which was not seen in the placebo group.
Another 2012 study found that creatine did improve endurance performance. Fifty-five subjects received either creatine alone, beta-alanine alone, a combination of beta-alanine with creatine, or a placebo for four weeks. Those who received the creatine alone or combined with beta-alanine had a significant increase in energy and endurance performance. So, as you can see creatine is not just for bodybuilders trying to beef up.
How to Take Creatine Monohydrate
Creatine can either be “loaded” to quickly increase the creatine levels in the body with a 20 gram per day dose for the first week or so, followed by a 5 grams per day maintenance dose. But, loading creatine may cause a 2-4 pound weight gain because creatine makes the muscles hold on to water. So, if you are trying to lean out for an upcoming event, it is probably best not to start taking creatine at that time.
Iron
Iron is needed to help carry oxygen to muscles to keep you moving through your run or swim. It is critical in the formation of hemoglobin and myoglobin, two important proteins in the blood and muscles. Iron deficiency leads to fatigue and poor performance. Endurance athletes, particularly female athletes, are at risk for iron deficiency anemia due to monthly blood losses and prolonged sweating. But, male athletes are at risk as well.
How to Take Iron
Iron supplements should only be taken under a doctor’s supervision and after a blood test to diagnose low iron levels. Endurance athletes should always be checked to be sure their levels are not low. The RDA for men is 8 mg/day and 18 mg/day for women. Your doctor can recommend the ideal dose and type of supplement you need.
The best way to boost your iron is through food. Heme iron, found in animal foods, is better absorbed when compared to non-heme iron in plant foods. Iron-rich foods should always be consumed with a food high in vitamin C, which increases absorption. You should also avoid taking iron with high calcium foods, as they can reduce absorption.
Omega-3 Fats
Omega-3 fats have been extensively researched for their amazing health benefits and ability to reduce inflammation. The three omega-3 fats, EPA, DHA, and ALA, have all been found to be highly anti-inflammatory. EPA and DHA are found primarily in fatty fish, like salmon. ALA is the plant-based omega-3 found in flax and walnuts.
They are incredible for endurance athletes as well. They can lower inflammation caused by prolonged activity, speed up recovery, and also boost performance. A 2015 study of cyclists found that omega-3s were able to boost nitric oxide production improving overall athletic performance. Subjects were given 1.3 grams of omega-3s twice a day for three weeks or a placebo. Those who received the omega-3 had higher nitric oxide levels, improved overall fitness levels, and enhanced performance.
How to take Omega-3s
The active omega-3s are DHA and EPA. ALA must be activated into one of the other omegas and this process is very inefficient, so you want to look for a supplement that provides DHA and EPA.
There are several different options on the market and they vary based on what type of fish they are made from. It is best to look for a fish oil made from smaller fish, like sardines, as it has less chance of contamination from mercury or other heavy metals. Krill oil is another option as it resists oxidation better than other fish oils.
If you are a vegan or vegetarian, you can take algal oil, which is made from the algae the fish eat.
The ideal dose is 3-6 grams per day of total omega 3. You want to look for a supplement that has a 2:1 ratio of EPA to DHA.
L-Carnitine
L-carnitine is a substance found in all species that helps with energy metabolism. It can help improve athletic performance by boosting oxygen consumption and increasing power. It has also been shown to reduce muscle injury after strenuous workouts, reduce cell damage, and neutralize free radicals.
It can also help prolong fatigue. A 2014 study evaluated the impact of L-carnitine on endurance performance of football players. The 26 players were given either 3 or 4 grams of carnitine or a placebo before a running test. Those who receive the most carnitine were able to increase their running speed while maintaining the same heart rate. This means they were able to exercise longer and harder, than those who did not receive the carnitine supplement.
How to Take L-carnitine
L-carnitine comes in a few different forms. Athletes should choose L-carnitine L-tartrate for improved exercise performance, the ideal dose for that type is 1,000-4,000 mg per day. Propionyl-L-carnitine is best for improving blood flow and blood pressure, the ideal dose is 400-1000 mg per day.
Nutrition for Endurance Athletes
Endurance athletes spend hours and hours a week doing the same continuous activity, which can put a major strain on the body. This means you must pay close attention that you are supporting your body with overall good nutrition.
The first step is to make sure you are getting adequate calories, protein, fat, and carbohydrates to support so much exercise. Supplements can help support better performance and speed up recovery. Dialing in your nutrition, supplements, and training can make sure you make it to the finish line on time.
- Published in Blog, Fitness, supplements
Best Types of Supplements for Bulking & Gaining Weight
You would love to gain some weight in a healthy way and maybe put on a few pounds of muscle.
That way you will at least look like you have been working out, right?
Gaining weight healthfully is not just about eating a ton of extra calories a day (although that does somewhat help), you also want to throw a few supplements into the mix to support your efforts.
These supplements work in different ways, some can help add additional calories, while others help boost performance so you can work out harder.
How Weight Gain Works
First, you need to understand how weight works. The body resists gaining or losing weight. It tries really hard to stay the same. So, in order to gain or lose weight you have to put in some effort. For weight loss, you have to eat less and for weight gain, you have to eat more.
You can figure out how many calories you burn with a simple calorie calculator. This will give you the number you need to maintain your weight. You will then need to eat more calories than that. Aim for 500 extra to start, so you don’t feel overly stuffed or full.
But, if you want to gain weight you probably don’t want to gain it all in fat. This means just eating a bunch of extra calories won’t be enough. You will have to take into account the type of extra calories you will be eating.
The muscles need protein to build muscle. After you exercise, the muscles will only grow if there is enough protein available and if that amount exceeds the protein that was lost during the workout.
Without protein to replenish the muscles after a tough workout, the muscle will just consume itself.
The muscles continue to breakdown about 24-48 hours after the workout, so you don’t need to just worry about your protein immediately after your workout. Forty-eight hours is the critical window where you need to continue to eat enough protein.
How much protein do you need?
The recommendation is based on body weight. In order to gain weight, you want to eat 0.5-0.9 grams per pound. This means if you weigh 150 pounds, you will need 75-135 grams of protein per day. Four ounces of meat, chicken, or fish has about 28 grams of protein.
This means you will have to eat about 11-20 ounces to meet your daily protein requirements. You can also use supplements if that is easier.
Hormones also impact muscle growth, particularly insulin and testosterone. We will talk about some ways to increase testosterone, but insulin is also important. After a workout, if insulin is high, then muscle breakdown will be prevented.
How do you get your insulin up after a workout? By eating some carbohydrates in addition to your protein.
The bottom line to gain weight with your diet is to:
1. Eat more calories. Add healthy fats to get your calories up.
2. Eat more protein to be sure you are putting on muscle.
3. Don’t forget those carbs to keep insulin levels up and prevent muscle breakdown.
Once you get your diet dialed-in you can use supplements can give you the edge you need to help you reach you weight gain goals.
Whey Protein
You need protein to gain muscle mass and a whey protein supplement is the best way to do this.
Whey consistently demonstrates that it is the best type of protein for building muscle, basically it out performs all other types.
Whey is one of the two proteins found in cow’s milk, the other is casein. It is a complete protein, containing all nine essential amino acids needed for human health. In addition, the amino acid composition in whey is ideal for muscle building. It is high in branch-chain amino acids, particularly leucine, that helps promote muscle growth by stimulating the release of muscle-building hormones.
Due to its composition, it is easily absorbed, which helps ensure the amino acids where get to the muscles where they are needed. Adding whey to your routine is the best way to get your muscles the protein they need to help you gain weight.
How to Take Whey Protein
When you go out to look for a whey supplement, you might feel overwhelmed because there are so many different kinds. The three main types available are whey concentrate, isolate, and hydrolysate. The main difference is how they have been processed. The more processed they are, usually the higher the price.
Whey concentrate is usually the best tasting and cheapest because it is higher in fat and lactose (milk sugar) when compared to the other two. This would not be a good choice for someone who is lactose intolerant.
Whey isolate also has a bit of lactose so you may want to avoid this if you are very sensitive to it. It is slightly more processed than concentrate and more expensive.
The best choice for someone who wants to gain weight is whey hydrolysate. This is generally the most expensive, but has additional benefits for weight gain. It has been found to increase insulin levels, which is necessary to put on muscle. Whey hydrolysate probably tastes the worst out of all three options, but feel free to add fruit, peanut butter, or other flavorings to it.
Since muscles need protein for 24-48 hours after a workout to re-build, consider adding whey to your daily routine. It is most beneficial right after a workout. Try to get in 20-30 grams of whey protein immediately following a weight training session.
Creatine
Creatine monohydrate is one of the most extensively researched dietary supplements. Over 500 studies have shown that it can increase muscle and strength gain by 5-15%. It works by boosting creatine and phosphocreatine in the muscles. When these two substances are high, you can push harder during your workout, so you can see muscle gains faster. It also helps improve muscle strength and increases hormones responsible for muscle building.
Creatine can also help your muscles look bigger by increasing water in the cells. Sometimes it is all about the look, isn’t it?
But, no matter how great creatine might be as a supplement, it won’t work if you don’t exercise, as it doesn’t magically make your body build muscle.
How to Take Creatine
If you are taking creatine for gaining weight, you want to “load” the creatine the first week. This means you will take 20 grams per day for the first 5-7 days. During this time, expect to see a 2-4 pound weight gain from the water the muscles will pull in to hold on to the creatine in the cells. After that, you can drop down to 5 grams per day for maintenance.
Weight Gainers
Weight gainers are supplements with huge amounts of protein and calories to help you gain weight. Eating more calories, especially from protein, can be really hard because protein is so filling. These types of supplements were designed to help you out.
Many of these supplements contain over 1,000 calories per serving. It would be really hard to make a 1,000 calorie supplement of protein alone, so many of these also have a mega dose of carbs included. The macronutrient breakdown for most of these supplements is anywhere from 75-300 grams of carbs and 20-60 grams of protein.
There isn’t a huge amount of research on these products specifically, although not all people react the same to such a large boost in calories and protein. Meaning, you may not see the huge mass gains you expect from using these supplements.
How to Take Weight Gainers
Weight gainers are ideal for people on the go who have trouble eating enough food. They allow you to get a ton of calories in one easy step. They can be used as a meal replacement or snack. Many of them contain vitamins, minerals, or other added nutrients. You want to be sure that you are not getting too much of any one nutrient if you are taking other supplements in addition to the weight gainer, so be sure to carefully check the labels.
Beta-alanine
Beta-alanine doesn’t promote weight gain, but can help reduce fatigue and increase exercise performance so you can work out harder. It works by preventing the build-up of acidic compounds that are created during workouts. Basically, it reduces muscle burn, so you can work out longer. It does so by increasing the levels of a compound called carnosine in the muscles. Carnosine helps neutralize the acidity created during weight training.
How to Take Beta-alanine
Supplementing with 2-6 mg per day can help increase carnosine by 20-80%. Beta-alanine needs to be taken consistently to increase levels of carnosine in the muscles, just taking it occasionally won’t help.
When looking for a beta-alanine supplement you might encounter a few carnosine supplements as well. But, those surprisingly are not as effective as beta-alanine in increasing carnosine in muscles. Carnosine when taken orally gets broken down into other compounds, so it never reaches the muscles where it is needed.
HMB
Beta-hydroxy beta-methylbutyrate (HMB) can help reduce muscle breakdown after a workout and boost recovery. HMB is a molecule that is produced during the processing of the branch-chain amino acid leucine. It is one of the reasons why leucine is always recommended for muscle building.
Although the body naturally produces HMB, taking it as a supplement has shown to encourage muscle growth and reduce muscle break down. Ideally, HMB should be taken immediately after a workout for the most benefit.
How to Take HMB
Dosage of HMB is based on body weight. The recommended amount is 17 mg per pound of body weight. This would mean a 140 pound person would need about 2.5 grams a day. It will take about 2 weeks to see the benefit of HMB.
Testosterone Boosters
Testosterone is a hormone that is needed to build muscle. There are several different supplements that claim to boost testosterone. Some have more research behind them than others. A few popular ones are:
* D-aspartic acid
* Fenugreek
* DHA
* Tribulus terrestris
* Ashwagandha
* Ginger
* Zinc
* Vitamin D
The research on these supplements is mixed. For example, one small study on ashwagandha, muscle strength, and testosterone, showed that 300 mg of ashwagandha twice a day did increase testosterone levels, muscle mass, and strength for young men. A 2013 study found supplementing with 3g of D-aspartic acid in combination with a weight training program significantly increased muscle strength and mass. But, interestingly enough, there was no increase in testosterone levels.
Much of the research on these other “testosterone boosters” has been done on men with low testosterone levels or sexual dysfunction, not on those who want to gain weight. If your testosterone levels are normal, you may not see a huge change with these supplements.
How to Take Testosterone Boosters
Since the research on these is mixed, proceed with caution. Many of these supplements, like vitamin D, ashwagandha, and ginger, are generally considered safe for most people at normal doses. Avoid taking supplements with multiple ingredients, as there isn’t enough research to determine how these boosters interact with each other.
Branch-chain amino acids (BCAAs)
Protein is made up of amino acids, each of which has a different composition. There are three amino acids, valine, leucine, and isoleucine that are referred to as the “branch-chain amino acids” because of how their side chains branch off. This is probably way more organic chemistry than you need to know. The point is that branch-chain amino acids (BCAAs) are important for muscle growth and reducing muscle loss.
A 2016 study evaluated the use of BCAAs on 17 resistance-trained athletes. They gave the athletes either a BCAA supplement or a carbohydrate-only supplement for 8 weeks, while the subjects continued to work out and follow a low-calorie diet. Those who received the BCAAs maintained lean muscle mass and increased strength. Researchers concluded that even on a low-calorie diet, those who received the BCAAs still were able to gain muscle mass.
How to Take BCAAs
BCAAs are widely available in food, every food with protein has BCAAs. Whey protein is also great source of BCAAs. If you are getting enough protein, you probably don’t need a separate BCAA supplement.
If you want to take BCAAs alone, the dose is 3-6 grams before or during your work out. The supplement you choose should be two parts leucine to one part isoleucine and valine.
Caffeine
Caffeine won’t directly cause you to gain weight. Most caffeinated drinks, like coffee or tea, don’t have any calories and you need calories to gain weight. But, caffeine does enhance performance. There is significant evidence that moderate caffeine intake, about 3-6 mg/kg of body weight, can enhance athletic abilities. But, there is a limit to caffeine’s ability to increase performance. After about 6 mg/kg, there is no improvement. But, the ability to work harder during a workout could eventually result in muscle gain.
How to Take Caffeine
Caffeine is most effective when consumed without water, in a capsule or supplement form. But, regular coffee can work too. A cup of coffee has about 100 mg of caffeine, depending on how strong you make it. For a 150 pound person, 200-400 mg of caffeine is the recommended amount for optimal athletic performance.
But, tread with caution with caffeine. You probably already know how too much caffeine might affect you. If it makes you jittery or anxious, back off. Too much caffeine at once can be dangerous and lead to heart problems.
Citrulline
Citrulline is a non-essential amino acid that the body is able to produce on its own, but is also found in food. Although it won’t directly result in weight gain, it does allow you to work out harder which could eventually help with increasing muscle mass.
A 2010 study evaluated the impact of citrulline on bench press performance and recovery. Forty-one subjects performed two sets of bench presses and were given either 8 grams of citrulline or a placebo. The subjects were asked to do repetitions to fatigue at 80% of their one rep max. The subjects who received the citrulline were able to do 53% more repetitions than the placebo group. They also reported 40% less muscle soreness after the exercise session. The reason for these findings is that citrulline is able to increase blood flow to the muscles, which may result in a boost in performance.
How to Take Citrulline
There are two types of citrulline on the market, L-citrulline and citrulline malate. For sports performance, citrulline malate is the preferred type. The recommended dose is 6-8g of citrulline malate about an hour before exercise.
Tips to Gain Weight
The bottom line with weight gain, just like weight loss, is patience. Unfortunately, we are all shaped differently.
For some people, putting on muscle mass can be easy and fast. For others, they may never have the muscles mass they desire.
There is only so much you can do to modify the shape of your body. The best thing you can do is to continue to work out, get enough calories and protein, and try a few supplements that can help, the rest is up to your genetics.
- 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