By: Clayton South
One thing that bodybuilders must consider is how and where to spend their supplement dollars. It is an economic reality that not everyone has $100 to blow on a 2lb can of "cutting edge" protein, $60 to afford the latest thermogenic, or $40 for the latest and "greatest" box of protein bars.
Often I receive mail from ambitious bodybuilders and most commonly the question I receive is something along the lines of "What supplements work? I have read your articles, and you make good points. I do not want to get scammed. Can you help me?"
Almost everyone is familiar with the scams and fads "out there." We all know about the apple cider vinegar's, the shark cartilages, and the latest witch doctor brews. Unfortunately for those new to the bodybuilding lifestyle, what is less well known are tried, true methods of exercise, and tried, true and TRUSTED supplements and supplement companies.
Therefore, in response to the confusion prevalent amongst bodybuilding's newest members, this article is written. The aim of this article is to recommend specific supplements, in the attempt to circumvent and combat the confusion faced by those of you who have recently made the transition over to the bodybuilding lifestyle.
Supplements
Supplements are, without a doubt, one of the most important aspects of a bodybuilder's arsenal. It is perfectly fine to have an amazing workout routine, but if your diet and supplement routines fail, your results will be compromised. Often, supplements are the difference between good results, and great results.
Below are several supplements that are fundamental for bodybuilders. Using them to augment your workouts will provide you with the assurance that you are maximizing your potential gains. They are listed in order of importance and priority.
Multi-Vitamins
When constructing a supplement program one should first give attention to the careful selection of a multi-vitamin. First and foremost consideration must be given to any potential allergies that you may have. Failure to select the correct multi-vitamin may result in an allergic reaction to the vitamins ingredients.
In my particular situation, I have an allergy to the element nickel (Ni), as did my father before me. I have experienced allergic reaction to a multi-vitamin resulting from its nickel content.
As a result, I experienced diarrhea, gastro-intestinal upset, and dull aching in my kidneys. Upon discontinuation of the vitamins, the symptoms dissipated. Given that no other alterations were made to my supplement or diet program, the multi-vitamin used is likely to have been the cause.
Therefore, to avoid this unpleasant experience, it is suggested that one makes a note of any potential allergies that may exist, and carefully examine the ingredients on a multi-vitamin prior to purchase.
Further, any other pre-existing medical conditions that one may have should be kept in mind while considering a multi-vitamin. For example, in the case of prostatitis [prostate enlargement that is interfering with the ability to pass urine], a multi-vitamin with a high zinc content [15mg or greater] is best avoided.
Time-release versus non-time release is also something that one should consider. Time-released multi-vitamins are usually more expensive but provide considerable advantage as minerals and vitamins are released at a slower, but more steady rate. This allows for better retention, and an overall better value. There is little sense in spending money on a product, only to rid yourself of the vitamins as your urinate.
Men and women require different dosages of minerals and vitamins. Resist the urge to think, "more is better." It is not; precise is best when dealing with multi-vitamins.
Glutamine
Glutamine is a standard issue for anyone considering a supplement purchase. In fact, Glutamine is so important and plays so many roles in the body if it's a choice between Glutamine and the latest Whey supplement, Glutamine would be first choice.
Hard training athletes need glutamine because the body is unable to make enough of it on its own when subject to intense and heavy training. BCAA's [branch chain amino acids] are precursors to glutamine, but without an external supply of glutamine to satisfy the body's needs, gains will be minimized.
When one is under stress [when working out, for example] glutamine is released from the muscles, and this can result in dehydration. Dehydration, as many will know from research, leads to a catabolic state. High glutamine levels in the body will allow for greater protein synthesis and increased hydration, which will result in increases of lean tissue.
In my personal situation glutamine has been quite helpful in boosting the immune system. Despite what you professors in Med School may tell you, glutamine works, and big time!
Also, glutamine stimulates the pituitary gland in the brain; thereby increase available levels of Growth Hormone. A neurotransmitter known as Gamma Amino Butyric Acid [GABA] is also boosted, and this helps in recovery and relaxation.
When considering a purchase of glutamine one should pay careful attention to the wording. Does the package say "free form" or "peptide bonded"? These are two important but very different phrases. Peptide-bonded glutamine is more stable than its free free-form counterpart. It is also more expensive. Peptide-bonded may be taken with food while free form is best taken on an empty stomach.
Whey Protein
Obtaining enough protein in the diet alone is often difficult. Theoretically it is possible. However, by relying exclusively on whole-food sources to obtain ones complete daily protein requirements, one risks the digestion of incomplete proteins, as well as placing undue stress upon the digestive tract.
Therefore, to circumvent the previously mentioned difficulties, a protein powder is useful. When selecting a Whey protein product, careful attention should be given to the type of Whey protein contained in the can. Things to consider are: Yield, Functionality, Amino Acid Profile (BCAA - EAA ratio), WPI:WPC Ratio, Filler Percentage, Taste, Ease of use, Blendability, Digestibility, Functionality and results.
Creatine
Creatine is an excellent supplement that when used as part of a strength program can produce great gains in lean muscle tissue for the user. When considering a Creatine product, purity should be of primary consideration. Contrary to popular propaganda, one does not need to have 75gm of dextrose in order for Creatine to be effective.
Creatine monohydrate is best taken, in my experience, with the following substances in a post-workout shake:
- 5gm Glutamine
- 10gm Creatine monohydrate
- 50gm Dextrose
- 40-60gm Whey protein
Dextrose is beneficial when taken with Creatine, as it illicits an insulin spike, thereby shuttling more creatine into the intended target: the muscle. However, reducing the amount of dextrose, and introducing Whey protein into the mix may elicit a greater insulin spike. By doing this an insulin spike equivalent to using 90g of dextrose may be seen.
Creatine is fairly cheap, and over the years its quality has improved considerably. Long gone are the days of Chinese creatine. Creatine monohydrate in the powder form is the recommended type, as attempts at stabilizing liquid creatine serums have not been met with success.
ZMA
ZMA is a supplement that may be considered a "basic" by some or an "accessory" by others. It is included here as a basic because it assists greatly in recovery and prevents muscle wasting resulting from a calorie-reduced diet.
ZMA is a supplement that boosts natural testosterone levels to their maximum. It does this by employing a unique synergistic combination of three minerals [Zinc, Magnesium, Aspartate]. I include ZMA in my supplement regimen, and find is useful especially when on a fat-loss program.
When on a strength and muscle-building program, ZMA is useful in that due to increase testosterone levels brought about by increased calories and its use, a great increase in strength can be seen.
Thermogenics
When on a fat-loss program, a thermogenic can greatly increase fat loss. Two popular brands are Hydroxycut and Xenadrine NRG. Having used both, I am in a position where I can recommend one or the other.
In my own fat-loss program I prefer Hydroxycut because compared with Xenadrine consistent levels of fat burning compounds are maintained in the blood more consistently due to the dosing procedure. When considering a fat loss product, it is important to go with products that have been tested and are manufactured by reputable companies. Usually, a product with ECA will qualify.
ECA [Ephedra-Caffine-Asprin] has been shown to safely reduce body fat levels in healthy adults without major side effects. In future articles I will discuss ECA in more detail, but suffice it to say that ECA is an effective supplement when on a fat-loss program. Fat burners when used with a sound fat-loss plan and adequate cardiovascular exercise will ensure maximum, but safe, fat loss.
These are the supplements that you always need year round in order to gain muscle. If you have a limited budget, these are the only ones that you need to concern yourself with.
- Essential to insure that your body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it is impossible to covert the food that we eat into hormones, tissues and energy.
- Bulk minerals - Which are called this way as the body needs them in great quantities in the order of grams such as Calcium, magnesium, potassium, sodium and phosphorus.
- Trace minerals -Which are needed by the body in minute amounts, usually in the order of micrograms such as chromium, copper, cobalt, silicon, selenium, iron and zinc.
Vitamins
- Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. There are two types of vitamins: Fat soluble vitamins - they get stored in fat and therefore if taken in excessive amounts will become toxic such as A, D, E, and K. Water soluble vitamins - they are not stored in the body such as the B-Complex and Vitamin C.
Minerals
- Minerals are inorganic compounds (not produced by either animals or vegetables). Their main function is to assure that your brain receives the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones. There are two types of minerals:
Where Can You Get Vitamins and Minerals?
- I like simplicity and because of that I tend to get most of my vitamins and minerals from multiple vitamin/mineral packs. Two that I personally like are Beverly International's SuperPak and Prolab's Training Paks, which are loaded with potent levels of essential nutrients and bioactive compounds.
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- For our transformation purposes, there are three main types of protein supplements on the market and each has their rightful place on a nutrition program depending on your needs:
Meal Replacement Powders (MRPs)
- These powders come in packets and most are instantized so consuming them is just a matter of dumping the powder in a shaker cup, or big glass full of water, and mixing.
Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and slower released milk proteins (like miscellar casein). Typically, the carbohydrate component used to be maltodextrin, yielding around 25-27 grams of carbohydrates per serving, but the newer generation formulas, such as Labrada's Lean Body and Prolab's Lean Mass Complex consist of slower released carbohydrates in order to make the product lower glycemic in nature, in addition to having a varied amino acid profile.
The new Labrada Lean Body, for instance, even has 8 grams of fiber and 8 grams of EFAs (Essential Fatty Acids), in addition to 8 grams of glutamine. Of course, I also like the fact that it is instantized (you can mix with liquid and a spoon), which makes it very convenient for travel and for fast nutrition when I'm on the go and tastes awesome! If you are into Peanut Butter, try the chocolate peanut butter flavor.
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- Protein Powders
- It reduces stress and lowers cortisol levels
- Improved immunity by increasing glutathione
- Improved liver function in some forms of hepatitis
- Reduces blood pressure
- Can help fight HIV
- Helps reduce overtraining
- Micro Ultrafiltered Whey Protein Concentrate
- Agglomerated Egg Albumin
- Calcium Caseinate
- Micro Ultrafiltered Whey Protein Isolate
- Ion Exchange Whey Protein Isolate
- Protein powders are just powders that consist mainly of protein, typically whey protein based but there are still some companies that produce egg based ones. They usually contain no more than 5 grams of carbohydrates and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories.
Whey Protein Concentrate
- I feel that whey protein is a great protein source for the following reasons shown in a growing number of studies:
In addition to the above, we need to mention that whey proteins are highly digestible and have a better amino acid profile even than egg whites. So in other words, whey protein has the highest biological value (value that measures how well the body can absorb and utilize a protein) of any protein.
Having said this, whey is not the steroid-like substance that the magazines want you to believe it is, but based on the research I've looked at and on my own use of the product I feel it is a valuable addition to one's diet for the reasons outlined above. Cheaper brands use lower quality whey, thus reducing the absorption of the protein by the body, so always stick to reputable brands.
Whey Protein Isolate
- Whey isolates are sub-fractions of whey that are absorbed much more rapidly into the system. While whey concentrate is still considered a fast protein (because it gets absorbed and use by the body relatively quick), whey isolate is much quicker and thus is best used for post workout purposes.
Click Image To Enlarge.Bob Cicherillo Uses
Higher Power Protein.
- However, whey isolate makes a poor choice for during the day supplementation as if the body does not have a need for all of the amino acids that are released into the bloodstream then it will use them for energy production as opposed to muscle building. Also, it is important to mention that whey isolate does not have many of the health enhancing properties that are described above, as the expensive process required to produce whey isolate destroys many of the health/immune system enhancing sub-fractions such as the lactoferrins, beta-lactoglobulins, and immuno-globulins.
Therefore, for during the day use, a product consisting mainly of whey concentrate is your best bet while for after the workout, a whey isolate product would be a better choice.
Whey Proteins And Slower Released Proteins
- Blended proteins are good for during the day use and for night-time nutrition as you get both the fast released and the slow released proteins. When taken at night, the fast released proteins are used by the body in the first hour of sleep when GH levels spike while the slower type proteins provide an anti-catabolic effect for the remainder of the time.
Lately, when I use protein powders I stick to blends as these not only control my appetite way better than single proteins, but I feel that the body benefits more from a varied profile of amino acids. The one I have been using for the past two months with great success is Labrada's Pro V60 which is made up of:
Each scoop has 30 grams of protein with only 6 grams of carbs.
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- Ready-To-Drinks
- Absolutely awesome taste
- Easy to carry and ready to drink
- High fiber/low in carbs (9 grams)
- Zero transfats and zero sugars
- Contains 9 grams of good fats
- Contains vitamins and minerals
- 40 grams of high quality protein
- Ready-To-Drinks offer a new level of convenience that was not available years ago. Today you can get quality nutrition that is easy to carry and ready to drink, so to speak. My favorite RTDs on the market are the following:
Labrada Pro V-60 RTD
- I love this RTD (and so does my son actually) for several reasons:
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- IDS New Whey Liquid Protein
- I got introduced to this product at this year's Mr. Olympia expo. I like it because if you need some quick protein prior to your workout because you had a hectic day, and could not eat an hour or so before it, this product will deliver a straight shot of predigested pure protein from whey and milk sources that will not upset your stomach during your workout.
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- The taste is not bad at all either considering it is straight protein and it comes in a super convenient and easy to carry vial. Vials of 42 grams of protein with 2 grams of carbs and 25 grams of protein with 0 carbs are available. Both are fat free so whenever you need quick delivery of protein, this will do the trick. Very nice to keep a few of these vials around at the gym bag, just in case.
Which Option To Choose?
- If you are looking to have a quick full meal consisting of carbs, proteins and some fats then an MRP is your best bet. If on a budget then the best way to go is to buy a big tub of protein powder like the Pro V60.
If you are always on the run and need the most convenient way of getting your meals, the Labrada RTD will make a great meal replacement and the IDS Liquid protein a quick way to get fast delivery of protein (best used in my opinion before and/or after the workout). Keep in mind that convenience comes with a price so there is a higher cost associated with these products when compared to a serving of a protein powder, for instance.
View Protein Powders Sorted By Top Seller Here. View MRPs Sorted By Top Seller Here. View RTDs Sorted By Top Seller Here.
- Salmon, fish oil and flax seed oil are high on Essential Fats. So is Extra Virgin Olive Oil. If you do not consume any of these items, then I would recommend Labrada's EFA Lean Gold caps which have the Omega 3, 6, and 9 as well as CLA, and GLA, all which have been shown to help improve body composition as well as prevent inflammation and help with recovery.
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Performance Enhancing Supplements
These are the kind of supplements that you can take if you are really serious about your training and want to get the most out of it.
- Creatine is a metabolite produced in the body composed of three amino acids: l-methionine, l-arginine and l-glycine. Approximately 95% of the concentration is found in skeletal muscle in two forms: creatine phosphate and free chemically unbound creatine. The remaining 5% of the creatine stored in the body is found in the brain, heart and testes. The body of a sedentary person metabolizes and average of 2 grams of creatine a day. Bodybuilders due to their high intensity training metabolize higher amounts than that.
Creatine is generally found in red meats and to some extent in certain types of fish. However it would be hard to get the amount of creatine necessary for performance enhancement as even though 2.2lbs of red meat or tuna contain approximately between 4 to 5 grams of creatine, the compound is destroyed with cooking. Therefore, the best way to get creatine is by taking it in powder form.
View Creatine Products Sorted By Top Seller Here.- While there is still much debate as to how creatine exerts its performance enhancing benefits, it is commonly accepted by now that most of its effects are due to two mechanisms:
- Intra-cellular water retention
- Creatine's ability to enhance ATP production
Basically, once the creatine is stored inside the muscle cell, it attracts the water surrounding such cell thereby enlarging it. This super hydrated state of the cell causes nice side effects such as the increase of strength and it also gives the appearance of a fuller muscle. Some studies suggest that a super hydrated cell may also trigger protein synthesis and minimize catabolism.
In addition, creatine provides for faster recovery in between sets and increased tolerance to high volume work. The way it does this is by enhancing the body's ability to produce Adenosine Triphosphate (ATP). ATP is the compound that your muscles use for fuel whenever they contract. ATP provides its energy by releasing one of its phosphate molecules (it has three phosphate molecules).
After the release of such molecule, ATP becomes ADP (Adenosine Diphosphate) as it now only has two molecules. The problem is that after 10 seconds of contraction time the ATP fuel extinguishes and in order to support further muscle contraction glycolisis (glycogen burning) has to kick in.
That is fine and well except for the fact that as a byproduct of that mechanism lactic acid is produced. Lactic acid is what causes the burning sensation at the end of the set. When too much lactic acid is produced, your muscle contractions stop, thereby forcing you to stop the set. However, by taking creatine, you can extend the 10 second limit of your ATP system as creatine provides ADP the phosphate molecule that it is missing (recall that creatine is stored in the muscle as creatine phosphate).
By upgrading your body's ability of regenerating ATP, you can exercise longer and harder as you will minimize your lactic acid production and you will be able to take your sets to the next level and reduce fatigue levels. More volume, strength and recovery equal more muscle (assuming nutrition and rest are dialed in).
I like to take 1 teaspoon of Labrada's CreaLean (which is 100% pure German grade creatine monohydrate) before and after the workout. On off days I just take 1 teaspoon with my morning meal.
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- People whose stomach gets upset from the use of creatine monohydrate are better off using the creatine ethyl ester capsules that Labrada Nutrition produces. These are called CreaLean 2. The way to use them is 3 capsules before and after the workout. On days off from weight training, take 3 capsules as soon as you wakeup and 3 prior to bed.
- L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties but also to help in the following ways:
- Regulation of protein synthesis
- Accelerating glycogen synthesis after a workout.
- Sparing the use of the glycogen stored in the muscle cell
- Faster recuperation from weight training workouts
Due to its anti-catabolic properties and the fact that it accelerates glycogen synthesis after a workout, glutamine is best taken after a workout with a protein shake. I also take it before I go to bed with my last protein shake. 5 grams of GlutaLean from Labrada do the trick for me.
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- This is a great supplement that has very good pre-workout applications. The prime ingredient in nitric oxide boosters is arginine which causes vasodilatation (increased blood flow into the tissue) which leads to better pumps and thus better delivery of muscle building nutrients that flood tissue. This, as a result, helps to set up an anabolic condition in the muscle as more muscle building nutrients are delivered into it.
My favorite NO booster, which I have personally have used for years now 15-20 minutes prior to my workouts is Super Charge. I love it because in addition to significantly better pumps, it also increases my mental alertness and helps me recover quicker due to the fact that it also has creatine, as well as the Humanofort, which is a post workout embryonic component developed in Eastern Europe that helps to increase testosterone production and decreases recovery time.
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Fat Loss Supplements
Fat loss supplements are useful once all other components of your bodybuilding program are in place. A good fat loss supplement should be able, in my opinion, to suppress appetite, increase caloric expenditure and energy. There are three supplements that I like to cycle during a fat loss phase which meet my standards:
- Hot Rox delivers several compounds that were stacked to increase thyroid levels naturally while maximizing fat mobilization, appetite suppression and mood enhancement; all things that contribute to the successful loss of body fat while keeping the energy levels optimal.
This formula has 50 mg of caffeine per serving (2 capsules) so it is another good choice for those of you who do not like stimulants.
I like to take 2 caps of Hot Rox first thing in the morning and again at around 3pm.
Because the formula does not down regulate your beta adrenergic receptors (these are the receptors where stimulants like caffeine and ephedrine operate at) the formula can be used year round as well.
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- Charge ASF is a combination of Green Tea (with the highest concentration of EGCG), Caffeine, Pyruvate to help improve the ATP cycle and thus maintain energy levels and keep fat loss going, coupled with L-Tyrosine (for its neurotransmitter replenishing properties since neurotransmitter burn out would lead to a decreased metabolic rate) and naringin (for a time released effect). 1-2 capsules in the morning and then again around 3 pm do the trick for me.
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- Lipo-6 formula is a combination of several stimulants, which work by increasing your metabolism by stimulating an increase in noradrenaline. An increase in noradrenaline is favorable as fat cells and muscles have an abundance of adrenoreceptors, which are the receptors to which noradrenaline binds to. Once noradrenaline binds to the adrenoreceptors in the fat cells, a chain of chemical reactions occur (I won't bore you with the details) that result in the liberation of fatty acids (fat loss).
In addition, this formula contains guggulsterones, which help support healthy thyroid metabolism and bioperine which aids in increasing the absorption of nutrients and thus enhancing the effectiveness of the formula.
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