Make no mistake about it a lean muscular body can be achieved with food alone, but you can make your journey easier with the help of supplements. Here are some of the proven basics to help lay the foundation for extreme growth. I have tried them all and yes they are very much part of my daily regimen.
Protein Shakes
These provide one of the easiest ways to assist your muscle-building program. It can be challenging (and expensive) for anyone to get in all the protein they need from whole-food protein sources. To supplement your whole-food intake, drink up to three protein shakes a day pre- and postworkout and before bed are great times to rely on a protein-powder concoction. Before bed I like a slower digesting protien like casien.
Dosage:
Down a protein shake 25 g of whey protein and 50 g of simple carbs before you work out and then another after. Before bed, use a product that has about 25 g of casein protein.
Creatine
This supplement boasts numerous benefits for health, recovery and muscle building. When taken before workouts, it helps drive nutrients and fluids into your muscles, helping you to lift more weight or get extra reps. Ultimately, this effect helps build more strength and muscle mass. Safe you ask? I believe all the studies done on this one have come through with passing grades!
Dosage:
Take 3-5 g of creatine before and after your workouts, for up to 10 g per day.
Glutamine
The most prevalent amino acid in the body, glutamine promotes a healthy immune system response for better recovery from training. It also enhances digestion and protects muscle mass from breaking down, which is likely to occur when your body perceives a glutamine shortage.
Dosage:
Take 5-10 g of glutamine first thing in the moming, before and after training, and before bed.
Arginine
AHH how I love this in a big dose before the gym Arginine helps promote a pump the full muscular sensation you get when your target muscles are engorged with blood and fluids by “opening up” your circulatory system. The influx of fluids delivers nutrients to muscles and helps encourage growth.
Dosage:
Take 3-5 g of arginine about 30 minutes before you work out and two more doses at other times of the day.
BCAA’s
The branched-chain amino acids are leucine, isoleucine and valine. These key aminos not only specifically support muscle growth, but they also help maintain muscle mass during a dieting phase.
Dosage:
Take doses of 5-10 g of BCAAs on an empty stomach in the morning, as well as before and after workouts. I recently started mixing in additional 5 grams in my water to sip during my training, I have found I do not fatigue as quickly.
Multivitamin/Multimineral pack
Look folks the simple truth is recent studies have shown no positive results with the use of a multi in both healthy or unhealthy individuals, I have chosen to bag this one altogether so you can think of these as insurance policies if you must take one the demands of a fitness lifestyle can cause shortages in specific vitamins or minerals. A good multi will contain vitamins C, D and E, as well as a range of vitamin Bs and minerals. Remember this is what the manufactures claim but again no science proves this....sorry.
Dosage:
Take a multivitamin/multimineral pack or pill once or twice a day with food. Look for brands that provide 100% of the daily value of C, D, E, most Bs, zinc, copper and chromium.
Final thoughts: Do your research and spend your money wisely.