Competitive athletes and weight trainers are constantly searching for ways to improve their muscle gains from exercise. One of the most popular and effective methods to improve performance is by consuming dietary supplements. However, there is a great deal of confusing and conflicting information available regarding when and how much of each supplement you need to take for the best results.
Enhanced Muscle Gains
The consumption of both protein and creatine immediately before and after exercise has been shown to enhance the growth of lean muscle tissue. Researchers Paul Cribb and Alan Hayes of Victoria University found in 2006 that after 10 weeks of supplementation, people who took supplements just before and after strength training had greater gains in the size and strength of their muscles than people who took supplements when they first awoke and just before they would go to sleep at night.
Muscle Protein Synthesis
Every time you stress your muscles with a workout, you create microscopic tears in the fibers. Your body repairs these tears and grows your muscles through a process called muscle protein synthesis. According to the McKinley Health Center of the University of Illinois, consuming a protein mix like whey protein isolate can put more essential and branch-chain amino acids in your blood stream before you exercise, thus better preparing your body for recovery in the moments during and after the workout. Creatine acts in a similar matter, but releases slower into your blood stream than some protein powder mixes.
Amounts
The National Strength and Conditioning Association recommends that at most you only consume 1.6 to 1.7 grams of protein per day for each kilogram of weight if you are trying to gain muscle. Most athletes already receive this much or more protein through their diet, so consuming an additional protein shake before a workout may be unnecessary. Creatine dosing is variable, with the Maryland Medical Center recommending you take 20 grams per day for your first week on the supplement to boost creatine levels in your body and then 2 to 5 grams per day after that to maintain your levels. You can consume up to 75 percent of your daily creatine intake in your post-workout supplementation.
Whole Foods
Though supplements can provide you with necessary amino acids for muscle building, registered dietitian Katie James suggests that you always attempt to get your nutrients from whole foods before you turn to supplements. You should never replace whole foods with supplements, but rather should use them as an additional nutrition boost to your normal diet.
References
- Bodybuilding.com: All About Creatine; Jeremy Likness
- National Strength and Conditioning Association: Nutritional Supplements; Douglas S. Kalman, MS, RD, CCRC, FA
- University of Nebraska: Nutrition--The Competitor's Edge; Katie James, MS, RD, LMNT; 2010
- University of Maryland Medical Center: Creatine; Steven D. Ehrlich, NMD
- "Medicine and Science in Sports and Exercise"; Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy; Paul J. Cribb and Alan Hayes; November 2006
- University of Illinois: Creatine and Whey Protein Supplements
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