So you’ve finally bit the bullet and started a resistance training program. You’ve signed up at the gym and recruited a personal trainer to walk you through a weightlifting program or you’ve bought a set of dumbbells or resistance bands and you’re working out to a resistance training video. You’re eating plenty of protein (at least 0.8 to 1.5 grams per pound of body weight) and you’ve discovered the meaning of DOMS. (Delayed Onset Muscle Soreness)
You’re ready to take your training to the next level and want to add supplements to your program. But you don’t know where to start. And you certainly don’t want to waste your money on a load of supplements just because you saw them advertised in Muscle and Fitness, Muscular Development or MuscleMag. After all, that stuff is for the big guys, the pros who want to get HUGE. You just want to build enough muscle to burn some fat and look better in a swimsuit.
Wrong. Those supplements are for anyone who is serious about building muscle. And chances are you’ll never get big like the pros for several reasons; they’re genetically gifted, they workout several hours a day, and nearly all of them are taking illegal anabolic steroids and/or testosterone shots. Those supplements you’re about to eschew are your only legal edge in the muscle game.
As always with any health, nutrition, or fitness advice, ALWAYS ask your physician first before implementing any advice.
So let’s start with the basics, these five supplements that are considered “must haves”.
1. Protein Powder
Choosing a protein powder is like choosing the right dog at the local animal control. You can’t tell from looking who's all bark and no bite until it’s too late. Quality is always an issue and so is digestive upsets. I've bought brands that almost made me gag. You’ll have to factor into your decision cost, taste, digestive issues and more. Personally, I alternate between a whey and a soy protein. Here’s a few good links that explain the ins and outs of choosing the right protein powder. What? Did you think I was going to waste my time rehashing it here?
Protein Pros and Cons
Choosing A Protein Powder
2. Creatine – Creatine Monohydrate is a natural compound made by our bodies. It’s also found in some foods like beef but in smaller quantities than is of maximal value to muscle building. Creatine is a metabolite used to replenish muscles and raises ATP (adenosine triphosphate) our muscles ultimate fuel source. So supplementing is necessary to optimize its value to our muscles.
Creatine comes in many forms but powdered is very popular and mixes well with protein powder.
For more on Creatine go here.
3. BCAA’s - Branch Chain Amino Acids are mong the most beneficial and effective supplements in any sports nutrition program. These are the essential amino acids leucine, isoleucine, and valine. They come in a powdered form easily added to protein powder. Basically you're leveraging your protein intake to maximize these aminos and support muscle recovery and growth.
More on BCAAs.
4. Multiple Vitamin – This is a no-brainer. Everyone should be taking a multivitamin because foods today are depleted. They’re grown in over farmed soil and are often processed or denatured. Taking a multivitamin is a minimum requirement for anyone doing resistance training. Think minimal nutritional support.
Why Take Vitamins?
5. CLA – Conjugated Linoleic Acid is a fatty acid known commonly as CLA and has been shown to support body fat metabolism. CLA is a naturally occurring free fatty acid found mainly in meat and dairy products in small amounts. But getting enough CLA from your diet would require considerable intake of these types of foods. And this would have a negative impact on your weight due to the high caloric amounts. Supplementing with CLA – usually taken it capsule form – is an easy way to maximize your nutrition for fat loss. In one study, women on this supplement lost nine percent of their body fat.
Recommended dose is 3-5 grams a day.
CLA FAQ
That’s certainly not a comprehensive list of muscle building supplements but it’s a good place to start if you’re a beginner. If you get serious and stay serious about resistance training you will want to further explore the world of supplements. Below are a few links to start with:
T-Nation Supplement Articles
Bodybuilding For You Supplement Guide
Supplements 101
Wiki on Bodybuilding Supplements
Water – The Free Supplement
"Our bodies are over 70% water and it needs a large amount of this liquid to maintain its daily functions. Water helps to flush our systems and remove harmful toxins. When you don't drink enough water, your body actually holds onto the water. This in turn will leave you bloated.
Water is also a great no-calorie source to fill up your stomach which helps keep you feeling fuller. If you actually drink ice cold water you will burn more calories. This is because your body has to heat up the ice cold water and it uses energy (calories) to do so. This is otherwise known as the "thermogenic effect". You can burn an additional 100 calories a day by drinking one gallon of ice cold water!"
