Weight and muscle gain supplements abound in what has become a multibillion-dollar-a-year industry. It can be difficult to separate the fads and gimmicks from products that are based on real science, so you should always do your homework and research the validity of claims made by supplement companies. By appropriately adding weight and muscle gain supplements to your fitness program, you can achieve better results than with diet and exercise alone.
Types
There are many types of supplements for weight and muscle gain. Protein powders, weight gainers, essential fatty acids, multivitamins and carbohydrate supplements simply supply nutrients you could get from your diet in a more convenient and easily digestible form. Others such as creatine monohydrate, beta-alanine, L-glutamine, L-arginine and branched-chain amino acids, among others, cause the body to produce energy more efficiently, volumize muscle cells, stimulate natural anabolic hormones and/or enhance muscle recovery.
Functions
Protein supplements provide the raw materials or amino acids needed to rebuild muscle cells damaged during intense training. Powdered carbohydrate supplements like dextrose, waxy maize and maltodextrin provide carbohydrates for glycogen replenishment, an important refueling step in muscle recovery, according to "Optimum Anabolics" by Jeff Anderson. Creatine monohydrate, the most studied supplement according to Jerry Brainum's "Natural Anabolics," allows muscles to produce energy more efficiently to fuel your workouts. Beta-alanine buffers lactic acid in muscles to allow them to continue producing energy at a high rate. L-arginine acts as a nitric oxide precursor, allowing more blood, oxygen and nutrients to reach muscle tissues. The branched-chain amino acids are the superstars of their peers and metabolize directly in muscles to provide energy and quicker recovery.
Misconceptions
A common misconception is that you must significantly increase your protein intake when seeking to gain muscle weight. In fact, the body has a limit on how much protein it can use because it does not readily store amino acids. Daily protein intake recommendations vary between 1 g and 1.5 g of protein per pound of your body weight. Carbohydrates, on the other hand, do readily store in the body as either muscle glycogen or body fat, making them an effective tool for gaining weight. Many trainees make the mistake of taking in too few carbohydrates, which can limit their results. Another persistent misconception revolves controversially around the use of creatine monohydrate. Rumors abound that it causes cramping, dehydration and even kidney disease. According to Brainum, none of the research supports any of these anecdotal reports.
Uses
Supplements can be used to substitute nutrition from meals in some cases. If you simply cannot take in the five or six smaller meals needed to gain muscular weight, you can opt for weight-gainer shakes. These can be taken between meals or as meal-replacements to increase your caloric intake. Also, supplements like creatine, beta-alanine, branched-chain amino acids, L-arginine and L-glutamine make excellent pre-workout additions to your fitness program. One very useful instance where supplements outperform whole food nutrition is immediately after your workout. At this time, fast-digesting whey protein and high-glycemic carbohydrates provide quick nutrition for your starved muscles.
Warning
It is important to remember that supplements are not for everyone. Choose your supplements based on your goals, training type and personal and family medical history. You should always check with your doctor or physician before beginning any new supplementation program. Reading supplement labels thoroughly will alert you to any counter-indications that may apply. It is also important to remember that supplements are meant to supplement your diet and exercise plan, rather than replace proper nutrition or make up for a poor diet.
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2006
- Muscle & Fitness: The Ultimate Supplement Handbook; "Top Ten Supplements You Can't Live Without"; Jim Stoppani, January 2010
- Muscle & Performance; "Everything You Need to NO"; Jordana Brown, January 2010
- Muscle & Performance; "Good News on Glutamine"; Matthew Kadey, March 2010
Member Comments