At the mention of bodybuilding supplements most people think of steroids or protein powders by the bucket full and things that make you go blimp in the night. That shouldn’t be the case. Supplements for the weight training sports and fitness activities do have a place in health and performance enhancement. The hard part is finding out which ones work and how much to take safely. Here is a diverse list of supplements to consider.
With any supplement, even vitamins, you need to ask these six questions:
- Does it provide benefit?
- Is it safe; now or in the longer term?
- What is the amount that works, the dose? (Never take more than the prescribed dose.)
- Does your supplement recommend that efficacious dose on the label?
- Can you trust the supplement company to always deliver that amount in its product?
- Can you trust the supplement company not to include unsafe or illegal additional products intentionally or unintentionally in the product?
Creatine
Creatine is a naturally occurring compound found in muscle in large amounts. Creatine monohydrate is the supplement form and is a combination of the amino acids arginine, glycine and methionine. Creatine drives the important creatine phosphate energy pathway, which is important in high-intensity activity such as weight lifting.
Safety. At the recommended dose of 3 grams/day creatine seems safe to use over the long term in studies published so far. Isolated adverse effects are reported but these may be as a result of poor compliance with the recommended amount.
Expected results. Creatine can improve body bulk and training performance in high-intensity activities. Be aware that not everyone responds to creatine supplementation and 30 percent of users may not see any improvement. Women may not benefit as much as men. In weight training, increased strength, bulk and fat loss are reasonably consistent results.
How much. There are two ways of taking creatine:
- Rapid loading with 20 grams daily, divided into 4 doses for 5 days.
- Slow loading with 3 grams daily.
The daily maintenance dose for both is 3 grams/day. Unless you are in a hurry, don't rapid load.
Protein Powders – Whey, Casein, Soy, Egg
The above are complete proteins with all of the essential amino acids that the body cannot produce itself.
There is no scientific justification for weight trainers or bodybuilders consuming more than about 1 gram/pound bodyweight a day of protein (2 grams/kilogram/bodyweight/day). You can count your protein intake by using a food database such as at www.calorieking.com. Protein powder supplements may be useful in certain situations. Protein supplements in the form of shakes may be convenient for before and after workout sessions to maximize muscle rebuilding.
Different proteins, such as whey and casein, egg and soy have different absorption rates. Whether you should favor one over another for muscle building is still a subject of popular and scientific debate, although whey protein isolate, a more rapidly absorbed protein, has some support from various scientific studies.
Don’t waste your money on amino acid tablets or capsules; they contain too little of anything to be of benefit.
For protein powders, asses the value by checking out the quantity of protein listed on the label. Don’t be fooled by a host of other ingredients and fillers that don’t add value. Some carbohydrate is okay and may even be essential after a hard workout. Just make sure you get what you expect. Try to buy from reputable manufacturers who guarantee their products and make details available on the labels. Cheap supplements from unknown sources may be unreliable or even hazardous.
Low-fat milk powder is a reasonable source of whey and casein protein and for many people this makes an effective alternative to the more expensive protein powders. Taken with some carbohydrate after training, perhaps as a proprietary flavored milk, this is a simple and effective alternative.
Safety. No safety issues are expected with the ingestion of protein powders within reasonable limits. Excess protein consumption may not be safe for people with kidney disease.
Expected results. Combined with resistance training, sufficient protein consumption in conjunction with an appropriate diet can lead to increased muscle and reduced body fat. Eat plenty of low-fat protein foods, supplement with skim milk powder or good quality commercial powders if necessary, but don’t get too obsessive about different types for general bodybuilding and weight training. See The Bodybuilding Diet for supplement timing issues before and after training.
How much. Less than 1 gram per pound of body weight each day total protein including meals. (2 grams/kilogram/bodyweight/day.) A supplement of 40 grams/day of whey protein with 8 grams of casein with weight training has performed better than other combinations (Kerswick 2006).
Multivitamins
Multivitamin supplements may help you reach the recommended daily intakes for vitamins and minerals if you have a less than ideal diet, travel impairs your diet, or strenuous exercise increases requirements. I consider a multivitamin good insurance in these circumstances against possible deficiencies. Choose a reputable brand.
Don’t choose formulations with excessively high concentrations of particular vitamins or minerals. You should choose a good all-round supplement with a balanced formula.
Antioxidants
Antioxidants in the diet protect against natural and synthetic chemical fragments called free radicals that are a part of daily living. Lifestyle challenges may increase your requirements for antioxidants. Vitamin C and E are the main antioxidants in the normal diet although many other plant nutrients contribute to this effect. Pollution, stress, smoking, strenuous exercise and illness may increase your requirements for antioxidant protection.
Supplementing with vitamins C and E may be useful in the following circumstances:
- If you begin weight training or exercise after being sedentary for a long time.
- If you suddenly increase the volume or intensity of training.
- If you move to altitude and continue training.
- In exceptionally hot weather and during acclimatization.
- If you train in very polluted environments.
