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The creatine discussion got me thinking a bit...
Here's my take on how to get the most out of your supplements, and avoid being reeled in by the hype and con jobs.
Before we get any further, keep in mind that I am not going to include Creatine in this review. However, I have found two fine articles that should keep you sated on that subject (1 ,2)
Mainly, I will talk about where the nutrients come from, so you can see for yourself how liberal you can be in supplementation.
First, I would ask myself:
What does my diet look like?
What kind of strength / conditioning program am I on?
Do I get enough rest relative to the stress my body is under?
These are the factors that are most responsible for the success of said program.
You'll want to keep track of the foods you eat for a week. You can use the book and calculator method. Else, there is a small chart on ExRx.net, and a counter available at DietSite. Feel free to look around for others. Anyway, divide your total calories by seven to get an average daily intake.
Now, stand that up against your calorie requirements*. If you are trying to add lean muscle mass, your intake should be at least 200 calories more than the requirement, and the opposite if you are trying to shed some fat. Of course, you can add and subtract in small increments until you find what works best.
If you know what you are getting from your meals, and what you are lacking, you will know what to work on. Supplements are only one way of getting what you need. Creatine is a different matter, since it would take an abnormal amount of steaks to get it otherwise. Also, with bodybuilding supplements, the more advanced lifter will generally benefit most, since he or she has already laid the foundation of diet and iron (of the pumped variety).
Now, with this information, let's take a look at common supplements (or at least the ones that I use):
Protein
---------
You've probably heard that active individuals need about 2g / kg of bodyweight daily. I would count all lean meats, fish, eggs, milk, soy, beans and rice, meat substitutes, and nuts toward this amount. Chances are, you get more than enough, even before vegetables. If that's the case, then protein powders mainly help with the timing aspect. Getting protein throughout the day is a good idea on any strength training program. For mass building, you would ideally have a shake mid morning, post workout and before bed for an anabolic benefit. Just remember, there are plenty of actual foods you can eat at these times for the same benefits. It's really a matter of convenience.
Don't know what kind of protein to take? I refer you to here and here. More required protein reading can be found here.
Gainer drinks
----------------
What can I say? If you need to add calories, and don't have time for food, these contain plenty of calories. I like Naturade's, only because it isn't sugary like a lot of others.
Other amino acids
-----------------------
Amino acids come from all kinds of dietary protein sources, with all kinds of benefits. The main goal in supplementing is usually to stimulate growth hormone release and aid the immune system. I take arginine (GH releaser) and glutamine (anti-catabolic), and taurine (only essential for children), which come in TwinLab's Ironman powders.
The essential amino acids are those that the body can't make, Leucine, Isoleucine, Valine, Methionine, Lysine, Threonine, Phenylalanine, and Tryptophan.
Note that
- most animal sources contain all essential amino acids
- whey protein contains all BCAAs and a limited amount of alanine, and
- soy protein contains all essential amino acids and a limited amount of methionine and cystine.
The advantage of taking amino acids as supplements is that hydrolyzed amino acids require little digestion, which allows them to be supplied efficiently. This is where companies will blow smoke up your skirt. Sure, their product might have lots of amino acids, but if it isn’t hydrolyzed, it’s probably just glorified soy or milk and egg derivatives. Take them with meals, if at all (for glutamine, make it after a workout).
All of the benefits I haven't discussed can be found here: 1, 2.
Glucosamine
----------------
Here's one I don't use, but I hear a lot of people talking about. It is supposed to strengthen joints and connective tissue. I've read mixed reviews (1, 2, 3). Your body makes it on its own.
Fish oil / flax seed oil
--------------------------
The body doesn't make its own essential fatty acids either. Omega-3 fatty acids combat heart disease, cancer, arthritis, and more. If you eat enough fish, nuts, legumes, and vegetable oils though, you are in business. Me? I pop the capsules.
Also, food cooked in vegetable oil will usually have an increased content of trans fatty acids. Ditto for partially hydrogenated oils. These are not essential fatty acids. Instead, they are similar to saturated fats.
On a side note, tuna lovers should choose light tuna over white tuna. Mercury is one mineral I don’t want to mess around with.
Vitamins
-----------
These days, there’s really no reason not to take a multivitamin/mineral tablet in the morning. It’s not so easy to tabulate all vitamins contained in your meals. Also, with water soluble vitamins, you can’t really overdose. If the western diet lacks any vitamins and minerals, it is most likely the following:
calcium, magnesium, vitamin K, and vitamin C
Try to get enough potassium too, but through your food, not supplements.
Sports Drinks
----------------
They’re mostly simple carbs. They can have an anti-catabolic effect after working out, but tell me - what makes them better than fruit juice?
Water
-------
I personally like to supplement water between meals. What's that? Water isn't a supplement? Then why aren't you drinking enough of it? Check out the plain water advantage.
Now that you know what you need, act in you and your money's best interest. My final advice: look for deals, read the labels carefully, buy in bulk, and don't listen to the guy at the GNC counter.
Now, there’s a lot more to nutrition and performance than just the supplement picture, so keep your eyes and ears open for that information.
* Formula used can be found here
Here's my take on how to get the most out of your supplements, and avoid being reeled in by the hype and con jobs.
Before we get any further, keep in mind that I am not going to include Creatine in this review. However, I have found two fine articles that should keep you sated on that subject (1 ,2)
Mainly, I will talk about where the nutrients come from, so you can see for yourself how liberal you can be in supplementation.
First, I would ask myself:
What does my diet look like?
What kind of strength / conditioning program am I on?
Do I get enough rest relative to the stress my body is under?
These are the factors that are most responsible for the success of said program.
You'll want to keep track of the foods you eat for a week. You can use the book and calculator method. Else, there is a small chart on ExRx.net, and a counter available at DietSite. Feel free to look around for others. Anyway, divide your total calories by seven to get an average daily intake.
Now, stand that up against your calorie requirements*. If you are trying to add lean muscle mass, your intake should be at least 200 calories more than the requirement, and the opposite if you are trying to shed some fat. Of course, you can add and subtract in small increments until you find what works best.
If you know what you are getting from your meals, and what you are lacking, you will know what to work on. Supplements are only one way of getting what you need. Creatine is a different matter, since it would take an abnormal amount of steaks to get it otherwise. Also, with bodybuilding supplements, the more advanced lifter will generally benefit most, since he or she has already laid the foundation of diet and iron (of the pumped variety).
Now, with this information, let's take a look at common supplements (or at least the ones that I use):
Protein
---------
You've probably heard that active individuals need about 2g / kg of bodyweight daily. I would count all lean meats, fish, eggs, milk, soy, beans and rice, meat substitutes, and nuts toward this amount. Chances are, you get more than enough, even before vegetables. If that's the case, then protein powders mainly help with the timing aspect. Getting protein throughout the day is a good idea on any strength training program. For mass building, you would ideally have a shake mid morning, post workout and before bed for an anabolic benefit. Just remember, there are plenty of actual foods you can eat at these times for the same benefits. It's really a matter of convenience.
Don't know what kind of protein to take? I refer you to here and here. More required protein reading can be found here.
Gainer drinks
----------------
What can I say? If you need to add calories, and don't have time for food, these contain plenty of calories. I like Naturade's, only because it isn't sugary like a lot of others.
Other amino acids
-----------------------
Amino acids come from all kinds of dietary protein sources, with all kinds of benefits. The main goal in supplementing is usually to stimulate growth hormone release and aid the immune system. I take arginine (GH releaser) and glutamine (anti-catabolic), and taurine (only essential for children), which come in TwinLab's Ironman powders.
The essential amino acids are those that the body can't make, Leucine, Isoleucine, Valine, Methionine, Lysine, Threonine, Phenylalanine, and Tryptophan.
Note that
- most animal sources contain all essential amino acids
- whey protein contains all BCAAs and a limited amount of alanine, and
- soy protein contains all essential amino acids and a limited amount of methionine and cystine.
The advantage of taking amino acids as supplements is that hydrolyzed amino acids require little digestion, which allows them to be supplied efficiently. This is where companies will blow smoke up your skirt. Sure, their product might have lots of amino acids, but if it isn’t hydrolyzed, it’s probably just glorified soy or milk and egg derivatives. Take them with meals, if at all (for glutamine, make it after a workout).
All of the benefits I haven't discussed can be found here: 1, 2.
Glucosamine
----------------
Here's one I don't use, but I hear a lot of people talking about. It is supposed to strengthen joints and connective tissue. I've read mixed reviews (1, 2, 3). Your body makes it on its own.
Fish oil / flax seed oil
--------------------------
The body doesn't make its own essential fatty acids either. Omega-3 fatty acids combat heart disease, cancer, arthritis, and more. If you eat enough fish, nuts, legumes, and vegetable oils though, you are in business. Me? I pop the capsules.
Also, food cooked in vegetable oil will usually have an increased content of trans fatty acids. Ditto for partially hydrogenated oils. These are not essential fatty acids. Instead, they are similar to saturated fats.
On a side note, tuna lovers should choose light tuna over white tuna. Mercury is one mineral I don’t want to mess around with.
Vitamins
-----------
These days, there’s really no reason not to take a multivitamin/mineral tablet in the morning. It’s not so easy to tabulate all vitamins contained in your meals. Also, with water soluble vitamins, you can’t really overdose. If the western diet lacks any vitamins and minerals, it is most likely the following:
calcium, magnesium, vitamin K, and vitamin C
Try to get enough potassium too, but through your food, not supplements.
Sports Drinks
----------------
They’re mostly simple carbs. They can have an anti-catabolic effect after working out, but tell me - what makes them better than fruit juice?
Water
-------
I personally like to supplement water between meals. What's that? Water isn't a supplement? Then why aren't you drinking enough of it? Check out the plain water advantage.
Now that you know what you need, act in you and your money's best interest. My final advice: look for deals, read the labels carefully, buy in bulk, and don't listen to the guy at the GNC counter.
Now, there’s a lot more to nutrition and performance than just the supplement picture, so keep your eyes and ears open for that information.
* Formula used can be found here
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