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
Best Types of Supplements for Losing Weight
Everywhere you turn there is a new diet, new workout, or new pill promising weight loss success. Quick results can be very tempting, but they often only provide short-term success.
So, what can a person do to achieve long-term weight loss success? This can be a complex question since not one weight loss program or product is going to be fitting for every person.
This is because people with different health backgrounds such as those with diabetes, kidney disease, and/or heart disease will all have different nutrient needs.
Those with diabetes will need to limit carbohydrate intake, while those with heart disease will have to limit sodium intake. And if you have kidney disease, you may have to limit potassium, phosphorus, and sodium. So, in these cases, weight loss meal planning may be a little more complicated than just calorie counting or measuring your macros.
Those people who are known to have the greatest weight loss success share common habits. The National Weight Control Registry, established in 1994, have been collecting data from people who have lost and kept off 30 pounds or more for at least one year.
Common habits of many of these people include eating breakfast every day, weighing themselves at least once a week, watching less than ten hours of television each week, and exercising about an hour each day.
Although diet and exercise interventions can provide weight loss success for the long-term, sometimes it is not enough. Research shows that in some cases adding a weight loss medication or supplement can help people attain long-term weight loss success.
Safety concerns may be preventing some from trying a weight loss supplement. Therefore, read below for a list of safe weight loss support supplements that could help you reach your weight loss goals.
Key Supplements for Losing Weight
Caffeine
When you think of caffeine, you might think of coffee, cola, and jittery hands. However, caffeine can actually be an ally in your weight loss journey if used properly. Caffeine is a bitter substance found in coffee beans, tea leaves, kola nuts, and cacao pods.
This compound is found in food and drink products such as coffee, tea, cola drinks, and chocolate, respectively. However, some caffeine is also found in a synthetic form in some energy drinks and over-the-counter medications.
Caffeine is an effective compound when it comes to weight loss since it helps increase energy expenditure and decrease energy intake. A meta-analysis of studies showed that for every doubling in caffeine intake, the average reduction in weight, body mass index, and fat mass increased two-fold. Also, one study found that those who consumed more coffee and caffeinated drinks were more likely to maintain their weight loss.
Caffeine consumption is generally safe for most people, as long as you don’t drink too much. Experts suggest limiting caffeine intake to no more than 400 milligrams a day. Those with pre-existing heart conditions may want to limit their caffeine intake to even less since acute intake of caffeine can slightly increase blood pressure.
Also, those who are pregnant should limit caffeine intake as much as possible since it can increase risk of miscarriage and stillbirth.
So, when consumed in moderation, as long as you are not included in these at-risk groups, caffeine can be a great way to help boost your weight loss efforts. If you notice, disturbances in sleep, headaches, or anxiety, then reduce or stop your intake of caffeine and contact a qualified healthcare provider.
L-Carnitine
Derived from an amino acid, this compound has extensive research showing its effectiveness in weight loss support. Even though the body makes carnitine, it is also found in animal products like meat, poultry, seafood, and dairy products.
Inside the cells in the body, carnitine plays a role in the breakdown of fats. A study of older adults showed that L-carnitine can provide a variety of health benefits. Besides increasing muscle mass, L-carnitine revealed the ability to decrease body weight and reduce physical and mental fatigue.
Another study analyzed a variety of different studies looking at L-carnitine and weight loss effects. Study results show that those who took L-carnitine supplements lost significantly more weight compared with control groups. However, the health benefits of L-carnitine extend beyond just weight loss.
A study of women with polycystic ovary syndrome looked at the impact of L-carnitine on a variety of health markers. Study results show that after 12 weeks of L-carnitine supplementation, these women not only lost weight and inches off their waist and hips, but also had improvements in their blood glucose control.
Carnitine supplements are thought to be safe at up to 2 grams a day for one year or up to 4 grams of day for 56 days. Side effects may include nausea, vomiting, diarrhea, abdominal cramps, and fishy body odor.
Since certain antibiotics and anticonvulsant medications may interact with L-carnitine, it is important to ask your healthcare provider before starting this supplement.
Chromium
This mineral is seen often in weight loss products, so it’s no surprise that it makes the list for best weight loss support supplements. Chromium, in its trivalent (+3) form, is needed in trace amounts by humans, with adequate intakes ranging between 20 and 35 micrograms for most adults.
This mineral is found in rich amounts in broccoli, grape juice, mashed potatoes, and whole-wheat English muffins, but most other foods contain less than 2 micrograms chromium per serving. Therefore, supplementation would be beneficial for most people if these foods are not in your daily diet.
A review of current studies on chromium and weight loss show that chromium supplementation produces significant weight loss results. These were small studies, however, so these study results warrant further research on this promising mineral.
More recent studies looked at the effect of a supplement that includes cinnamon, carnosine, and chromium on weight loss. Study results show that after four months of this supplement, overweight or obese pre-diabetic subjects saw decreased fasting plasma glucose and increased fat-free mass.
These results show that chromium can provide extensive health benefits to not only those wishing to lose weight, but also to those wishing to improve their blood glucose levels. Although these effects were also seen in some research on women with polycystic ovary syndrome, longer term studies are warranted to see the full benefit chromium could have on this population.
Few serious side effects have seen in relation to chromium intake. Because of this, no Tolerable Upper Intake Level (UL) has been confirmed. However, chromium may interact with some medications, so you should ask your doctor before starting a daily regimen of this supplement.
Glutamine
This non-essential amino acid is not only an important energy source for many cells in the body but has also proved itself to be an effective weight loss support supplement. Glutamine is involved in many metabolic processes in the body, therefore is abundant throughout the body.
Animal studies show that glutamine can help improve energy balance in the body. It does this by helping to improve blood glucose levels and intestinal glucose production in the body, which contribute to maintain glucose balance. These metabolic factors are important since they typically correlate with improved ability to lose weight.
Another study looked at obese female patients and the impact of glutamine supplementation on weight loss. Study results show that body weight and waist circumference significantly declined, while metabolic markers like insulin resistance was slightly improved.
Furthermore, other research looked at the effect of glutamine on the gut microbiome as one possible reason for its success as a weight loss support supplement. Results of this study show that as compared with alanine supplementation, glutamine supplementation reduced the Firmicutes to Bacteroidetes ratio. This in turn resembled weight loss programs already seen in the literature that show that higher ratios of these bacterium were linked with obesity.
Glutamine supplementation is generally safe for most people. Some side effects may include nausea, vomiting, abdominal pain, headache, or rash, to name a few. Also, glutamine may interact with some medications, so be sure to talk to your healthcare provider before you start to take this supplement.
Green Tea
Used in China and Japan for thousands of years for medicinal purposes, green tea, derived from the Camellia sinensis plant, has shown effectiveness as a weight loss support supplement. Often consumed as a tea, green tea can also be ingested in its extract form.
The active ingredient in green tea is the catechin EGCG, or epigallocatechin gallate. Research shows that intake of EGCG can enhance exercise-induced fat oxidation.
One study looked at the effect of drinking Matcha green tea, which contains catechins and caffeine, before a walking regimen. Study results show that those who consumed the tea had lower respiratory exchange ratios and enhanced fat oxidation.
Respiratory exchange ratios (RER) are typically used to measure exercise tolerance, so a lower RER after exercise would indicate a higher exercise tolerance. Also, fat oxidation, or fat burning, would indicate greater energy utilization. Therefore, this study suggests that green tea could help optimize the health benefits of exercise.
Furthermore, another study looked at the effects of a supplement containing green tea, capsaicin, and ginger on weight loss. Study results show that those overweight women who took the co-supplements for eight weeks had beneficial effects on not only weight loss and body mass index, but also on markers of insulin metabolism and the antioxidant glutathione.
As far as safety goes, green tea is believed to be safe for most people when consumed in moderate amounts. Research shows that a safe level intake of green tea is 338 milligrams of EGCG each day as a solid bolus dose, while an observed safe level (OSL) of 704 milligrams EGCG/day may be safe for tea preparation intake. Liver problems have been observed in a small number of people who took concentrated green tea extracts.
However, for the average person, green tea could be a great way to boost antioxidants and enhance weight loss support.
Selenium
This trace element, which is nutritionally essential for humans, plays roles in thyroid metabolism, DNA synthesis, and protection from oxidative damage.
Most adults are recommended to consume about 55 micrograms selenium each day. Although it is found in foods such as Brazil nuts and yellow fish tuna in rich amounts, since these foods are not commonly consumed daily by many, then selenium supplementation could be beneficial for most people.
Research shows that selenium supplementation could help support weight loss. One study looked at the impact of selenium intake on body fat. Study results show that obese individuals had the lowest selenium intakes, and that high selenium dietary intake was linked to a beneficial body composition profile.
Besides weight loss support, selenium may also benefit metabolic health. One study looked at the impact of selenium intake on insulin resistance. Study results show that higher dietary intake of selenium was linked to lower levels of insulin resistance. However, the benefit of selenium on insulin resistance stopped at intakes above 1.6 micrograms per kilogram per day.
Selenium can interact with some medications like certain chemotherapeutic agents like cisplatin. Therefore, you should always let you doctor know about any new supplements you may be taking. However, for most people, selenium intake is generally safe in moderation with the tolerable upper intake of this supplement being 400 micrograms a day for most adults.
Whey Protein
This powdered protein supplement is best known for its presence in fitness shakes and protein bars to provide a portable source of protein when you are on the go or working out. However, this supplement has also proven itself to be an effective weight loss support supplement.
Whey protein is one of the primary proteins found in dairy products that can be added to liquids and soft foods to improve nutrient intake and/or athletic performance. Research shows that whey protein supplementation helps to improve whole body anabolism, which involves the building up of muscle mass and bone. It has also been shown to improve muscle recovery after exercise and improve body weight, total fat mass, and some heart disease risk factors in overweight and obese patients.
Also, when compared to intake of carbohydrates or a combination of carbohydrates and proteins, whey protein supplementation may increase abdominal fat loss and fat-free mass. Other related research shows that when combined with a low-calorie diet, whey protein supplementation can assist in maintaining lean body mass and enhancing fat loss.
Whey protein is generally safe for most people to consume. However, those with a dairy allergy or sensitivity should not consume whey protein as it may cause gastrointestinal discomfort, and those taking certain antibiotics or osteoporosis drugs may experience drug interactions when taking whey protein.
It is also important to note that those with lactose intolerance may be able to tolerate lower lactose formulas of whey protein such as whey protein isolate versus whey protein concentrate.
Therefore, for most people whey protein can be a nutritious, portable protein that can support weight loss. Added to smoothies, water, or other recipes, whey protein can be a delicious way to enhance your weight loss success.
Summary
No matter what your weight loss goals are, or what your health background is, a healthy diet and staying active is key to losing weight and keeping it off. However, because everyone has different health backgrounds, nutrient needs may be different. Not to mention that not all people may find weight loss success with diet and exercise alone. That is why a weight loss supplement can help support weight loss efforts for some people.
The above supplements have evidence-based research to support their effectiveness, but keep in mind that just because one supplement works well for one person, that doesn’t mean it will work for everyone. And remember that you will receive best results from any weight loss support supplement by also maintaining a healthy diet and exercise program.
When choosing a weight loss support supplement, it is important to consider safety and effectiveness. Since some weight loss supplements in the past have had serious side effects such as heart health risks, it is important to check the safety statistics on the supplements you are researching. It is also important to check and make sure no ingredients in a weight loss supplement interact with any medications or other supplements you are taking.
Once a supplement has passed the safety test, such as those listed above, then you can give it a try. It is best to stick to supplements that have evidence-based research that report its effectiveness, so you don’t waste your time and money on something that doesn’t work. And be sure that if you have any heart health issues, diabetes, or other chronic disease, that you check with a qualified healthcare provider first before starting any new weight loss support supplement.
- Published in Blog
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 to Speed Up Recovery
There is nothing worse than doing a tough workout and barely being able to walk the day after due to extreme soreness.
A little soreness here and there isn’t a huge deal, but when the aches and pains affect your ability to continue your workout program there might be a problem. After all, you want to get back to the gym as fast as possible because you know consistency is the key to seeing change.
Luckily, there are a few research-backed supplements that can help speed up recovery, reduce pain, and help you get right back to your training.
How Recovery Works
Although exercise is incredibly healthy for you, it damages muscles and tissues, creates acidic waste products, and increases inflammation. The soreness you feel after a tough session stems from a combination of microscopic tears in the muscles, the build-up of acidic compounds, and inflammation triggered by the workout.
Additionally, you may have some nutrient depletion after a hard workout, particularly depletion of protein, carbohydrates, and electrolytes. All of these need to be replenished or you will start to feel lethargic and maybe even lose muscle mass.
These supplements are designed to tackle all the common causes of soreness and fatigue in different ways.
Beta-alanine
Beta-alanine is an amino acid that can help neutralize some of the acidic compounds formed during exercise. Once it is ingested, it is used to make a compound called carnosine that actively reduces acidic hydrogen ions in the muscles. Reduction of acidity caused by exercise will help delay fatigue, reduce muscle damage, and help the body recover faster.
A 2008 study evaluated the effects of beta-alanine supplementation on the athletic performance of college football players. The subjects received either 4.5 grams of beta-alanine or a placebo for 30 days, starting three weeks before pre-season training camp. Researchers measured various performance markers including sprint, power tests, and line drills. The subjects also completed questionnaires about soreness, fatigue, and workout intensity. The subjects who received the beta-alanine reported less fatigue and soreness after a workout indicating a quicker recovery. They were also able to exercise at a higher intensity before fatigue set in.
How to Take Beta-alanine
In order for beta-alanine to increase carnosine levels in the muscles it must be taken regularly. Optimal results are seen after 2-4 weeks of regular intake. The recommended dose is 3-6 grams per day. Beta-alanine is known to cause a “pins and needles” feeling in some people, so if that happens you want to split up the dose or try taking it with food.
Beetroot
Beets are a red, root vegetable that sometimes show up in salads or roasted as a vegetable option. But, beets are incredible for promoting recovery. Beets contain a combination of nutrients that can be used to replenish many of the nutrients lost during a workout. They are high in B6, folate, vitamin C, and many minerals that act as electrolytes such as potassium and calcium.
A 2016 study evaluated the impact of beetroot juice on recovery after sprints. Twenty athletes were given either beet juice or a placebo for three days. They completed a sprint test on day one and then on day three of taking the supplement. Researchers measured various markers of inflammation, recovery, and performance. Those who received the beet juice had a faster recovery, more strength, and increased performance. Another study showed similar results with beet juice lowering inflammation and soreness.
How to Take Beetroot
There is no specific recommended dosage for beetroot. But, you can add it to your routine in many different ways. Obviously, you can eat whole beets. They taste great roasted or shredded into a salad.
You can also drink beet juice, but watch out for the sugar content because juicing anything concentrates the sugar content. Freeze-dried beets are becoming a popular potato chip alternative, so look for those for a quick portable snack.
Beetroot also comes in powdered form which can easily be added to any smoothie or post-workout shake. The options are endless for how you can harness the power of beets to boost your recovery.
Protein
A tough workout breaks down muscle. When it is broken down, the body must then repair and regrow stronger muscle. But, it needs enough protein in order to initiate this process as muscles are made from amino acids (found in protein). For this reason, in order to help your muscles repair and get stronger, you want to have protein immediately after your workout or at least within 30-minutes. The goal is to have somewhere between 20-30 grams of high quality protein.
How to Take Protein
There are many different ways to meet your post-workout protein goal. Obviously, you can get 20-30 grams of protein from food. This would mean eating around 3-4 ounces of meat, poultry, or fish. You could also drink 24 ounces of milk, eat 3 eggs or a cup of beans. Getting your protein from real food is great when you have plenty of time to prepare a meal after your workout, but let’s get real, a lot of us don’t have the time.
Instead, you may want to rely on protein supplements which are convenient and easy to use. Many come pre-mixed or packaged in individual servings where you can just add water or a liquid of choice.
The thing with protein powders is that there are literally thousands of them on the market made from a variety of different ingredients. Whey, casein, egg, beef, pea, soy, and hemp are just a few options you might come across. So, which do you chose?
First, let’s start with what the research says. Whey protein consistently out performs all other types when it comes to building muscle, helping you lose fat, and for quick and rapid digestion. It has been shown to boost muscle recovery and promote tissue repair. It contains all nine essential amino acids needed for human health.
Casein, the other protein found in milk, also has all nine amino acids. The main difference between casein and whey is that casein is digested more slowly. In the end, research has found that they both can help support muscle recovery and repair, they just go about it slightly differently.
Which should you choose? The answer probably a supplement that contains both. While whey gets to the muscles fast, casein continues to provide amino acids for muscle repair for several hours after your workout.
But, if you are sensitive to lactose, follow a vegan diet, or don’t eat dairy, casein and whey are not good options. They are the two proteins found in milk. Instead you will have to choose one of the plant-based options such as pea, hemp, or soy.
Soy is the only plant-based protein with all nine essential amino acids, so it would probably be the closest to whey or casein. One thing to note, it does contain phytoestrogens, which can mimic the effect of estrogen in the body. It may not be appropriate for people with specific hormone-related illnesses or concerns.
The other types of vegetarian protein options are not complete proteins, they are usually missing or low in at least one amino acid. But, that doesn’t mean they can’t help your muscles recover. A 2015 study found that supplementing with pea protein resulted in as much muscle gain as supplementing with whey, even though pea protein is low in methionine.
The bottom line is you need protein after your workout to promote recovery. Experiment with various types to see which works best for you. The type you choose may depend on your diet restrictions, cost, and personal taste preference.
Omega-3 Fatty Acids
Omega-3 fats are essential fats found in foods like fish, walnuts, and flaxseeds. They can promote recovery by lowering inflammation caused by tough workouts.
A 2014 study supplemented 26 physically fit men with either soy bean oil or tuna oil. The tuna oil contained 560 mg of DHA and 140 mg of EPA. Subjects were evaluated for recovery markers and inflammation after a workout. Those who received the omega-3s recovered faster from exercise, as measured by their heart rate going back to normal quicker.
A 2011 study evaluated the effect of omega-3s on post-exercise soreness. Eleven participants performed bicep curls while taking 3 g of omega-3s or a placebo for 14 days. Signs of inflammation were assessed before and after the workout. Soreness was 15% less in those who received the omega-3 .
How to Take Omega-3s
There are many different options for omega-3 supplements on the market. The primary concern when choosing one is to be sure that it contains both EPA and DHA, the most active forms of omega-3 fats.
Choose a fish oil that is sourced from smaller fish, such as sardines, which is likely less contaminated with heavy metals, like mercury.
Krill oil is another good option because it is well absorbed and also less contaminated. Algal oil is a vegan option for EPA and DHA.
Dosage for omega-3s can range between 1-6 grams of fish oil per day. Experiment with dosage amounts and muscle soreness to see how much you personally need.
Glucosamine
Glucosamine is made from the amino acid glutamine and glucose (or sugar). It is a compound that is essential for joint health and reducing joint pain. Exercise puts stress on the joints. Supplementing with glucosamine can help delay some of the damage and degradation, preventing osteoarthritis.
A 2007 study evaluated the effects of glucosamine on decreasing knee pain and recovery after injury. Participants were given 1500 mg of glucosamine or a placebo for 28 days. Knee pain, flexibility, and swelling were measured during the study period. At day 28, the glucosamine group had improvements in knee flexibility and swelling when compared the placebo group.
How to Take Glucosamine
The recommended dose for glucosamine is 1500 mg per day. Sometimes it is recommended that the dose be split up into 3- 500 mg doses. It should be taken with food. Some glucosamine supplements are paired with chondroitin, which is also beneficial for joint health.
Curcumin
Curcumin is the active ingredient in a popular spice from India called turmeric. It is a powerful anti-inflammatory that can be used to reduce swelling and pain in muscles.
A 2015 study evaluated the use of curcumin on muscle soreness. Seventeen subjects were given either 2.5 grams of curcumin twice a day or a placebo for two days before a single leg jump exercise workout and for three days after. Inflammation markers, performance, and pain were measured. Curcumin significantly reduced pain during the exercise, improved the jump height, and reduced inflammation markers after the exercise.
How to Take Curcumin
Curcumin is found in the spice turmeric, so if you enjoy the flavor you can always add it to your food. There is no standardized dose for turmeric, but most experts recommend anywhere from 500-2000 mg per day. The WHO recommends a dose of 1.4 mg per pound of body weight, which means a 150 pound person would need around 210 mg per day.
Curcumin is fat-soluble and should be taken with food. Additionally, look for supplements that contain piperine (a black pepper extract) which can help increase absorption.
Branch-chain amino acids (BCAAs)
Amino acids are the building blocks of muscles. But, there are certain amino acids, called branch-chain amino acids (BCAAs) that are particularly beneficial for muscle building and recovery. The three BCAAs are leucine, isoleucine, and valine.
BCAAs increase muscle synthesis, reduce perception of fatigue, and decrease post-exercise muscle soreness. BCAAs are used up during exercise, so they must be replenished in order to properly repair muscle.
A 2017 study investigated the effects of BCAA supplements on recovery and muscle damage. Sixteen participants were given either BCAAs or a placebo at a dose of 0.087 g/kg of body weight and a ratio of 2:1:1 of leucine to isoleucine and valine. The participants performed squats at 70% of their one rep max. Those who received the BCAAs had increased strength and reported less muscle soreness when compared to the placebo group.
How to Take BCAAs
BCAAs are available in specialized supplements that can be taken before, during, or after a workout. The recommended dosage is 5-20 grams depending on your body weight and physical activity level. The ratio of leucine to isoleucine and valine should be 2:1:1.
Whey protein is high in BCAAs, so if you take whey you really don’t need a separate product.
Coenzyme Q10
Coenzyme Q10 is an antioxidant that helps reduce inflammation, lower oxidative stress, and prevent fatigue after exercise.
A 2008 study evaluated the effects of 14 days of CoQ10 supplementation on recovery and athletic performance. Subjects were given 100 mg of CoQ10 or a placebo twice a day for 14 days. Subjects who received CoQ10 had less oxidative stress after exercise. They were also able to increase the amount of time they were able to exercise.
How to Take Coenzyme Q10
Dosages for CoQ10 can vary from 50-300 mg per day. Most research on athletic performance and CoQ10 utilizes levels around 300 per day. Since CoQ10 is a natural antioxidant in your body, there is no major danger of toxicity. At very high doses there are reports of headaches and stomach discomfort. Some people report insomnia with CoQ10, so consider taking it in the morning.
Look for a supplement that has the ubiquinol form of CoQ10, which is best absorbed. It should also be taken with a meal.
Glutamine
Glutamine is the most abundant amino acid in the body and makes up 60% of the amino acids found in muscles. During exercise glutamine is significantly depleted. Glutamine supplements may help support a faster recovery and maintain muscle mass. Glutamine also helps muscle cells stay hydrated, important for muscle recovery. A 2011 study found that glutamine helped reduce muscle soreness and prevented strength loss.
How to Take Glutamine
At least 5-10 grams of glutamine should be taken immediately after a workout to support repair of the muscles. Glutamine supplements are frequently paired with creatine supplements and these two compounds work well together to keep muscle cells hydrated.
Citrulline Malate
Citrulline malate is a compound that helps remove ammonia from the body, which can contribute to muscle soreness. It helps the kidneys remove waste products from the body.
A 2010 study investigated the impact of citrulline malate on exercise performance and muscle recovery. Subjects performed two training sessions where they did a bench press. They were given 8 grams citrulline malate before one of the two sessions and a placebo on the other. Those who received the citrulline were able to increase repetitions by 53%. They also had 40% less muscle soreness in the 48 hours following the exercise.
How to Take Citrulline Malate
Recommended dosage for citrulline is 5 to 15 grams per day. You may experience some stomach discomfort at higher dosages, so you can split it up if needed.
The Bottom Line for Recovery
If you are looking to gain muscle or change your physique, you have to take recovery seriously. Recovery is not just about getting enough protein or the right supplements, it is also about actually resting from time to time.
It is not necessary to exercise every day to see progress. Anywhere from 3-6 days a week may be adequate, depending on your goals and schedule. If you have to do something active every day, consider throwing in a few “active recovery” days where you go for a walk or do a yoga class, instead of a tough workout.
Finally, the best thing you can do for recovery is get enough sleep, so aim for 8 hours a night.
- 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
Protein
Amino Acids
Both muscle and milk contain all the naturally occurring amino acids, and thus meat and dairy products are valuable foods (both have high biological value, and dairy sources have higher values). The most abundant amino acids in muscle are the three branched-chain amino acids (BCAAs), leucine, valine, and isoleucine, which together account for 20% of the total amino acids found in muscle protein. Both meat and dairy protein have high BCAA content.
Athletes at Risk of Insufficient Protein Intake
People with extremely low protein intakes may suffer from protein deficiency, which can compromise function and ultimately lead to loss of body protein (atrophy). Certain groups of athletes are primarily recognized as being at risk from protein and energy deficiency: female runners, male wrestlers, boxers and other athletes in weight category sports, ski jumpers, male and female gymnasts, and female dancers. Although protein intake for these groups may be adequate on average, certain people within these groups may have protein intakes well below the RDA due to low energy intake.
Another group that has been suggested to be at risk is vegetarian athletes. Plant food
sources typically contain lower-quality proteins that have low levels of one or more
essential amino acids .
In addition, the digestibility of plant protein can be low compared with animal protein. Although some concern exists that vegetarian athletes may struggle to meet the protein requirements, the evidence for this is lacking, and adequate protein intake seems possible through a balanced vegetarian diet.
Amino Acid Metabolism
The metabolism of most amino acids is linked to the metabolism of other amino acids, and some amino acids can be synthesized from other amino acids. This feature is especially important in conditions of limited dietary protein intake or when metabolic requirements increase. Some amino acids are essential and are not synthesized in the body, whereas others can be synthesized in the body (nonessential amino acids) .
Amino acids are involved in a variety of biochemical and physiological processes, some of which are common to all and some of which are highly specific to certain amino acids.
Amino acids are constantly incorporated into proteins (protein synthesis), and proteins are constantly broken down (protein degradation or breakdown). The vast majority of the amino acids in the body are
incorporated into tissue proteins, but a small pool of free amino acids also exists (about 120g of free amino acids are present in the skeletal muscle of an adult). Amino acids are constantly extracted from the free amino acid pool for synthesis of various proteins, and breakdown of protein makes amino acids available for the free amino acid pool.
Timing of Protein Intake
The timing of food intake after exercise is important to the balance between protein
synthesis and protein degradation. Studies have investigated protein ingestion immediately after exercise, 1 or 3 hours after exercise, or before exercise. In one study by Tipton et al. (2001), volunteers ingested 6 g of essential amino acids plus 35 g of carbohydrate immediately before and immediately after completion of an intense leg resistance exercise bout. Amino acid uptake seemed to be greater when the nutrients were ingested before the exercise bout than immediately afterward, but the anabolic response was similar in magnitude for both preexercise and postexercise feeding. This study suggested that the anabolic response to exercise and amino acid and carbohydrate ingestion is greater with preexercise ingestion versus immediately postexercise, and it was suggested that the observed differences were likely related to the delivery of amino acids to the muscle. Free amino acids ingested before exercise may result in increased amino acid delivery (because of increased blood flow to active muscles during the exercise session) and lead to superior amino acid uptake compared with amino acids ingested after exercise. However, this study was performed with essential amino acids. When some of these studies were repeated with whey protein (and no carbohydrate), the difference between feeding before a bout of resistance exercise and after was not evident. The current consensus is that ingesting protein soon after exercise (within approximately 1 hour after exercise),
which is more practical than preexercise protein consumption, is the best way to increase net protein synthesis postexercise.
Whey Protein
Whey and casein are two of the most popular protein supplements on the market, and for good reason. They’re both high-quality, highly bioavailable, complete proteins that are particularly rich in branched-chain amino acids (BCAAs), which makes them great for muscle growth and repair.
However, despite both coming from milk, there are distinct differences between these muscle-building brothers.
Both whey and casein are dairy-based proteins derived from the cheese-making process. In fact, all dairy products contain a blend of both whey and casein. Milk is roughly 80 percent casein and 20 percent whey.
How Do Whey And Casein Work?
Whey protein is known as the “fast” brother because it’s rapidly digested. Casein protein, on the other hand, is the “slow” brother because it’s gradually digested.
Although both bros in this protein pair have a high amino acid content, whey is considered to be the more anabolic (muscle-building) milk protein because of its ability to rapidly spike blood amino acid levels, which are necessary to kick-start muscle protein synthesis.
Casein, on the other hand, is often considered to be an anticatabolic, or muscle-sparing protein, because it provides a steady stream of amino acids over time that keeps muscle tissue breakdown at bay.
For muscle growth to happen, protein synthesis needs to be greater than muscle breakdown. Since whey increases protein synthesis and casein prevents muscle breakdown, both proteins, taken strategically, can help you build muscle.
Whey Protein
Whey protein takes only 20 minutes to be digested, absorbed into the blood, taken up by bodily tissues, and metabolized. Within an hour, it will have been used up for either protein synthesis or oxidation. This is amazingly fast in comparison to casein, or even dietary protein from whole food.
It is this sudden increase of amino acids that stimulates muscle protein synthesis. Whey quickly tips the balance from muscle breakdown to protein synthesis to get you out of a catabolic state, like you get from lifting weights.
Casein Protein
When you consume casein, you will reach a peak in blood amino acids and protein synthesis between 3-4 hours. This peak, however, does not even come close to that of whey.
But this, too, is a good thing. Even though casein doesn’t raise your amino acids as high, it dramatically slows the rate of protein breakdown, protecting your existing muscles.
When To Take Which Protein
The quick-digesting nature of whey protein makes it excellent before, during, or after your workouts, because it will fuel your muscles quickly with minimal GI distress (unless you have trouble digesting milk, in which case you should definitely avoid dairy proteins).
Casein, on the other hand, is best used before fasting, such as before bed or a long day of nonstop meetings, because the slow release of amino acids promotes fullness. It also can be added to meals.
Slow digestion can be a negative before or after training when you are trying to get amino acids into the system quickly, but it’s a benefit when it comes to holding off hunger and catabolism when you’re gunning for fat loss.
Mixing Whey And Casein
Some people also like to pair whey and casein together post-workout. The idea is you’ll get both rapid and sustained amino acids this way.
However, others believe mixing the two protein powders blunts the amino acid spike from whey, and slows its absorption. Try it both ways to learn what works best for your body. The most important thing is making sure you get plenty of amino acids, period.
Amino Acids In Protein Powders
When protein products start touting how much of a certain amino acid they have added or that they have a better amino acid profile, ignore the hype. It doesn’t matter. The amino acid profile becomes important when you are comparing different protein sources. And since both casein and whey are milk-derived, they have essentially the same amino acid profile.
How To Use Whey And Casein Protein Powders
Whey protein powder is extremely versatile: It mixes beautifully with water or milk, but also pairs well with oats, Greek yogurt, peanut butter, or your favorite protein shake. If you like baking, try one of the many whey-protein-powered recipes in our Healthy Recipe Database.
Casein protein makes for an excellent bedtime snack. Simply mix it with a splash of water or milk to make casein pudding, add it to some Greek yogurt (which is a fantastic source of casein on its own), or make a slightly fancier snack with these delectable before-bed recipes made with a whey and casein mix.
Research On Casein And Whey
A study looked at healthy subjects with a normal protein intake. They fasted for 10 hours, then were either given 30 grams of whey protein or 30 grams of casein protein.
Blood leucine levels peaked one hour after ingestion of whey or casein. However, the whey protein group peaked at higher levels and returned to baseline after four hours. The casein protein group peaked at a lower level but didn’t return to baseline until seven hours later.
Whey protein enhanced protein synthesis by 68 percent, but did not affect protein degradation. Casein decreased protein degradation by 34 percent, but did not affect protein synthesis.
The study points out the benefits of both proteins as we mentioned earlier. Keep in mind that a mixed protein meal (as opposed to supplementation with a single protein) would have a different absorption rate that might change the effects on protein synthesis and breakdown.
With the information from the study above, we can question the common recommendation to eat every three hours to avoid losing muscle. By taking a protein supplement, especially casein, you can keep your amino acid levels elevated for much longer between meals.
Interestingly, a different study concluded that taking either kind of milk protein after exercise resulted in similar increases (no significant differences) in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.
This suggests that while it’s preferable to take whey protein around workouts and casein around fasting periods, the most important thing is getting enough protein in general, whether from whey, casein, plant-based protein powder, or any other protein source.
Wrapping Up
In summary, casein is a slow-digesting protein that is anti-catabolic: It prevents excessive protein breakdown. Whey protein is a fast-acting protein that is anabolic: It stimulates protein synthesis, but does not inhibit catabolism. You can encourage anabolism and discourage catabolism by including both whey and casein in your diet.
- Published in Blog, supplements
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