The best muscle products are not always the most expensive ones, nor are they the ones with the flashiest marketing. There is a disturbing trend in the bodybuilding and sport supplement industry of paying professional bodybuilders, who use anabolic steroids among other things, to help sell products that are expensive, ineffective or even dangerous. When you peel away the marketing and exaggerated claims, you can find effective muscle-building supplements to help you achieve your fitness goals. Follow these simple guidelines to select the essentials, and perhaps a few extras to get you closer to building the body you desire.
Whey Protein
Whey protein is practically an essential for any serious fitness enthusiast. Its fast digestion and superior bioavailability make it a nutrition staple for those looking to build muscle and burn fat. Proteins are made of amino acids, which are the brick and mortar that our bodies use to build muscle. Whey isolate protein and hydrolyzed (partially digested) whey protein varieties are the highest quality. Look for products with low sugars, low cholesterol and added digestive enzymes to enhance absorption. For example, Dymatize Elite and Optimum Nutrition are two affordable high-quality whey protein products.
Creatine Monohydrate
According to noted fitness expert Jerry Brainum's book "Natural Anabolics," creatine monohydrate is the most effective natural anabolic supplement available. He recommends taking 5 to 10 grams per day either before or after training. Creapure is the trade name for high-quality German creatine. Some individuals experience bloating and indigestion with creatine monohydrate. If this is the case, you may want to try a "second generation" creatine product such as Kre-alkalyn or creatine ethyl ester. Regular creatine monohydrate is very affordable, so try it first.
Branch Chain Amino Acids
In "Natural Anabolics," Jerry Brainum admits that bodybuilders and fitness enthusiasts do not need protein. Amino acids, or the building blocks of protein, are all that is required for muscle repair and growth. The BCAA or branch chain amino acids are the most anabolic (muscle-building) of the essential aminos. Whey and other high-quality protein sources provide these BCAA, but taking additional amounts of them pre- and post-workout can improve your muscle-building results. Scivation's Xtend is one example of a quality BCAA product.
Weight-Gainers
Weight-gainers are protein blends with added carbohydrates and fats to help build muscle. Hard-gainers, or people who have trouble gaining muscle, can benefit from the convenience of weight-gainer formulas, which make eating large amounts of calories more convenient. The "Muscle Nerd," Jeff Anderson, recommends 50 grams of whey protein, 100 grams of high-glycemic carbohydrates (dextrose or fruit juice) and 30 grams of healthy fats (flaxseed oil or medium-chain triglycerides). Most weight-gainers contain similar macro-nutrient ratios. Myogenix After Shock Critical Mass and Cytogainer from Cytosport are good examples of weight-gainers.
Nitric Oxide Products
Nitric oxide or NO products have evolved into a new category of sports supplements known as pre-workout products. The amino acid L-arginine is converted into nitric oxide in the body, which causes blood vessels to relax or vasodilate. According to "Natural Anabolics" this has a positive effect on fat-burning and nutrient delivery to working muscles. In terms of function, this leads to a better "pump" in the gym, or the feeling of muscles expanding with blood flow. The author Jerry Brainum recommends 2 to 3 grams of arginine pre-workout to get the benefit of nitric oxide.
Beta-Alanine
Lactic acid build-up in muscle cells limits muscle contraction. Beta-alanine supplementation has been shown to increase muscle-carnosine levels, buffering the acid build-up so muscles can train hard for longer. According to "Natural Anabolics," beta-alanine partners with creatine monohydrate to boost the output of working muscles. The recommended dose of beta-alanine is 1.5 grams twice a day between meals. One serving can be taken prior to training to boost muscle performance.
References
- "Natural Anabolics"; Jerry Brainum; Ironman Publishing, 2008
- "Homemade Supplement Secrets"; Jeff Anderson; CQC LLC, 2008
- "Optimum Anabolics"; Jeff Anderson; CQC LLC, 2004
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