Survey results published in the June 2010 edition of "Muscle and Performance" magazine state that 87.5 percent of athletes in the United States use supplements. Supplementation is particularly helpful for those who desire mass muscle gains. The right choice of supplements for you will depend on training intensity, timing and absorption rate.
Creatine
Creatine is safe and effective for any stage of your weight training. Creatine is most responsible for increasing ATP--the major source of energy for cellular reactions in your muscles--so that you can perform more sets and lift heavier weights to gain muscle mass. Creatine usually comes in powder form, and should be cycled--for example, during your loading phase, you can take 5 mg up to four times each day for one week and repeat this every three months; any other time, creatine should be taken once daily in the amount of 3 to 5 mg.
Protein
Protein is an essential component of muscle building and mass gain. There are several types of protein supplements--whey, soy, egg and casein--and your choice should be based on timing. Whey protein is great post-workout because your body needs protein the most at that time, and it digests in about 30 minutes. Soy protein is usually the first choice for vegetarians because it contains natural and complete protein from plant sources. Soy does not absorb or digest as fast as whey protein, but it has many health benefits for women. Egg protein digests over the course of 1 to 3 hours, so it is a good anytime protein because it will steadily release amino acids--the building blocks of protein--into your body. Casein is a great nighttime protein because it is the slowest-digesting of the protein supplements. Taken before bed, casein will continue to fuel your muscles while you sleep.
Glutamine
Glutamine is the most abundant amino acid in muscles, but intense training strips it away, so it must be supplemented. Glutamine is great for muscle recovery and soreness prevention, and it is safe to take year-round. This mass gain supplement should not be taken at the same time as creatine because they both compete for receptors in your muscles to be absorbed. If you are taking both creatine and glutamine, take glutamine post-workout only.
Nitric Oxide
Nitric oxide is a vasodilator, which means that it increases blood flow. Increased blood flow delivers nutrients to your muscle cells and helps increase their size over time. Nitric oxide acts as a catalyst for other supplements such as creatine, glutamine and protein to enter the bloodstream and muscle cells. The most desired effect of this vasodilator is an extended muscle pump--a temporary increase in the size of your muscles as a result of fuller blood vessels.
BCAAs
Branched Chain Amino Acids, or BCAAs, are the essential amino acids leucine, isoleucine and valine. They are the building blocks of protein and therefore promote muscle growth. BCAAs are called "essential" because the body cannot manufacture them on its own. Amino acids aid in the growth, repair and development of muscle tissues.
References
- "Muscle and Performance"; June 2010
- "The Complete Book of Personal Training"; Douglas S. Brooks; 2004
- Critical Bench: Nitric Oxide Supplements Review
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