The way you rate weightlifting supplements will in part depend upon your individual goals and training style. For example, some supplements work better for power and strength training than for endurance or muscle growth, which is also known as hypertrophy. However, there are some fundamental performance-enhancing supplements that no serious trainee should go without. Rate your weightlifting supplements by starting with the essentials and adding other supplements to better achieve your specific goals.
Step 1
Start with whey protein, which is one of the most effective supplements because it is the fastest digesting protein available, says "Top Ten Supplements You Can't Live Without" by Jim Stoppani. After a hard weightlifting workout, your body needs protein, and the faster you get the amino acids to your muscle cells the better your recovery will be. Take 20 to 40 g upon waking, pre- and post-workout and/or between meals.
Step 2
Add carbohydrate powders such as dextrose, maltodextrin and waxy maize next on the list. Fast muscle recovery from weightlifting requires replacing muscle glycogen, the carbohydrate fuel source for contraction and muscle repair. Dextrose and maltodextrin are high-glycemic, meaning that they digest quickly and spike the anabolic hormone insulin for better muscle gains. Waxy maize has a high molecular weight, causing it to quickly travel through the digestive system to fuel muscles, says Jordana Brown in the Muscle & Fitness article "The Carbo Rater."
Step 3
Consider creatine for your next supplement addition. Besides fast-digesting protein and carbs, which are needed for muscle recovery, creatine is the most effective sports supplement on the market, according to "Natural Anabolics" author Jerry Brainum. Creatine acts as a source of quick energy for muscles during resistance training exercise. In fact, the energizing properties of creatine provide a strength boost while you workout, but they also enhance muscle recovery. Take 5 to 10 g, split before and after workouts.
Step 4
Pair the amino acid beta-alanine with creatine for an even more dramatic strength-boosting effect. These two supplements work so well together because they enhance both power and endurance. Beta-alanine combines with histidine to form carnosine, yet another amino acid that buffers the burning sensation in muscles, says Stoppani. This enables you to train longer and harder before your muscles fatigue. Take 1.5 to 3 g of beta-alanine before and after workouts.
Step 5
Rate BCAAs, or branched-chain amino acids, next on your list. Leucine, isoleucine and valine are the BCAAs and they enhance muscle performance in many ways. These special amino acids act as a source of energy for muscles, they turn on protein synthesis, inhibit muscle-eating cortisol and help with glycogen replenishment after your workout, according to "Homemade Supplement Secrets" by Jeff Anderson. Take 5 g before and after your workouts.
Tips and Warnings
- Consult with your doctor before beginning to take any new supplement.
- Supplements never replace proper nutrition. Once you have learned to eat to achieve your goals, then you can add weightlifting supplements to enhance your results.
Things You'll Need
- Whey protein
- Dextrose
- Maltodextrin
- Waxy maize
- Creatine
- Beta-alanine
- BCAAs
References
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "Top Ten Supplements You Can't Live Without;" Jim Stoppani
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "The Carbo Rate;" Jordana Brown
- "Natural Anabolics;" Jerry Brainum; 2006
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
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