Body building supplements may improve your training results more than diet and exercise alone. Two popular contenders for the title of the best body building supplement include whey protein and creatine monohydrate. Extensively studied and widely used, creatine and whey protein have unique properties that cannot easily be replicated with dietary intake of whole foods. Always consult with your doctor before taking any body building supplement.
Significance
The body building supplements you choose can drastically affect your training results. In the form of protein powders or shakes, body building supplements can supply a convenient source of easily digested nutrition. For example, whey protein digests far faster than a chicken breast and therefore enhances muscle recovery, according to "The Top Ten Supps You Can't Live Without" by Jim Stoppani PhD. Other bodybuilding supplements enhance performance by increasing energy, decreasing muscle protein breakdown and triggering protein synthesis for post-workout recovery.
Types
Protein supplements represent the most common category of body building supplements. In fact, whey protein is the number one selling body building product, according to Stoppani. Other protein powders include casein, soy, egg and vegetables proteins to supplement your diet. Amino acid products contain the broken down "free form" building blocks of proteins, and they include the BCAAs (branched-chain amino acids), L-glutamine and L-arginine among others. Recovery or weight-gainer supplements often combine proteins with amino acids and high-glycemic carbohydrates like dextrose or maltodextrin. Creatine supplements are another popular body building staple, according to "Natural Anabolics" by Jerry Brainum.
Considerations
Your body building goals and overall nutritional plan determine which supplements are best for you. Trainees who view body building as a hobby may not need to use the fastest digesting protein available. If you do not take in adequate dietary protein already, however, then supplements may be your best choice. Assuming you have your diet squared away, then you may benefit from adding creatine monohydrate to your program. If your goal is to gain as much muscle as fast as possible, you may include both of these powerful body building supplements.
Expert Insight
Brainum calls creatine monohydrate the most effective and most studied performance enhancing sports supplement. He recommends taking 5 or more grams daily, split into equal doses before, during and/or after your training session. Brainum does not recommend what he refers to as the antiquated strategy of loading creatine, or taking 20g per day divided in five daily doses for five days straight. Instead he suggests limiting your loading phase to 48 hours, should you choose to load creatine. Stoppani calls whey protein the number one supplement because of its efficacy in supporting muscle growth as part of your post-workout nutrition.
Misconceptions
Body building supplements do not build muscle and burn fat for you. Beginning trainees make the mistake of expecting supplementation to replace proper nutrition. Intense workouts create muscle growth stimulus. Nutrients and supplements provide allow your muscles to recover and rebuild bigger and stronger. While essential, protein does not readily store in the human body and once your needs are met, the rest gets excreted, says "Optimum Anabolics" author Jeff Anderson. An intake of one to 1.5g of protein per pound of body weight is sufficient for muscle building, say "Xtreme Lean" authors Jonathan Lawson and Steve Holman.
References
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" The Top Ten Supps You Can't Live Without; Jim Stoppani, PhD; January 2010
- "Natural Anabolics;" Jerry Brainum; 2006
- "Optimum Anabolics;" Jeff Anderson; 2004
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "Muscle & Performance;" 101 Best Muscle-Building Tips Ever; Eric Velazquez; September 2010
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