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 By: David Robson
The evidence to support the efficacy of bodybuilding supplementation is pretty compelling. Supplements including, protein powders, glutamine, creatine and amino acids (both branch chain and free-form) have been know to work for some time and many of the relatively newer ones including ZMA, pro-hormones, and micellar casein are showing great promise. For supplementation to work, specific supplements need to be taken with optimal timing, in the right combinations. When this is achieved three things occur: anabolic drive is increased, workload capacity is improved and recovery time is decreased (Di Pasquale, 1997; Colgan,1993). Any good bodybuilding program will emphasize diet, training and supplementation. It is well worth investing in a good range of supplements to give an edge to ones efforts in the gym. However, it can be a daunting task trying to decipher exactly how much of a particular supplement to take and when best to take it. This article will take a research-based look at the specific benefits of the most popular individual supplements and how they can be taken to maximize gains.
Dr. Mauro Di Pasquale says supplements help to maximize the bodies anabolic drive (the bodies ability to produce more muscle).
Michael Colgan says anabolic drive is a precise synergy of nutritional, hormonal, and metabolic activities that completely control muscle growth.
Increasing the output of growth hormone is fundamental prerequisite to enhancing anabolic drive. Supplements to increase growth hormone include arginine and ornithine taken together in the absence of competing amino acids. The real key however is to stimulate the release of insulin-like growth factor 1 (IGF 1) as this is what travels to the muscles and causes them to grow. Growth hormone release through arginine and ornithine does this to an extent but a new supplement shows great promise in terms of directly increasing the output of IGF 1 as well as free and total testosterone: an anabolic mineral support formula called ZMA which contains zinc, magnesium, vitamin B6 G-amino butyric acid, Mucuna Pruiens and LPG. One must bear in mind the importance of adequate neural levels of vitamin C before growth hormone will increase will have any effect. In addition, studies have shown that potassium levels need to be adequate for optimal growth hormone, and IGF 1 release (Flyvbjerg, 1991). In recent years pro-hormones (steroid hormones able to increase the manufacture of testosterone) have saturated the market and studies have shown them to be effective at increasing free and total testosterone levels and enhancing growth like no other supplement. Androstenedione (4-androsten-3, 17-dione) and 19-Norandrostenedione (19-Nor-4-androsten-3,17-dione) are two popular pro-hormones that have as their target hormones testosterone and 19-Norandrostenedione respectively. Glutamine is also very effective in enhancing muscle growth due to its cell volumizing and nitrogen retentive properties (Lacy & Wilmore, 1990). Creatine, wonder supplement from the 90s onward, has been shown also to increase lean muscle mass due to stimulated water retention, protein synthesis/hypertrophy and improved quality of training (Kreider, 1996). HMB (the leucine metabolite) has been hypothesized to inhibit protein degradation during training which leads to increased muscle mass. However, more studies are needed to validate its efficacy. Liver tablets are not as widely used as they once were but are still effective nevertheless. High in protein and rich in vitamins A, C, D, K, E and the entire B complex, iron, copper zinc, magnesium, selenium and chromium, liver tablets will undoubtedly enhance muscle growth if used in conjunction with a sound diet, and supplement program.
Ability to produce effort in the gym is absolutely essential if one is to realize gains in muscle. Irrespective of how well managed the diet and supplement program is, lack of correct training intensity will produce insufficient results. The best supplements for energy production include: creatine, which increases power output and muscle torque while delaying fatigue, caffeine, which minimizes fatigue and increases stamina, and glutamine, which has been shown to prevent immunosuppression (Kreider, 1996) and enhance glycogen function (glycogen sparring) during training (Van Hall, 2000). Other recommended supplements include the amino acids alanine and arginine, and vitamin C as well as chromium taken in combination so as to work in a synergistic fashion.
Ribose is another great supplement when aiming to increase training intensity. In fact ribose, a 5-carbon naturally occurring sugar, is essential for ATP (A mitochondrial energy source) production. In essence, ribose supplementation allows one to train longer and recover quicker.
Finally, if training intensity, diet and supplementation is sufficient but recovery has fallen short, results will not be forthcoming. Recovery between sets and sessions is crucial to success and if not addressed will lead to overtraining. Muscle loss as opposed to muscle gain will occur. The Best Supplements For Recovery Purposes Include:
Supplemental protein consumption post-workout has been shown to promote a more favourable anabolic hormone profile according to Kreider (1996). Whey protein is faster acting than the slow digesting micellar casein protein and therefore more effectively assimilated following training, allowing greater protein synthesis facilitation and enhanced recovery. It has also been shown to have a perfect combination of amino acids. Glutamine, in addition to its muscle building and energy enhancing properties, has an positive influence on ammonia suppression and muscle micro-trauma healing. BCAA’s are thought to promote recovery by decreasing exercise-induced protein degradation and serum muscle enzyme efflux possible by promoting and anti-catabolic hormonal profile (Kreider, 1996).
The above supplements have been scientifically shown to work but this does not necessarily mean they will have the desired result if wrongly taken. The most effective way to use these supplements is at specific times and in the correct combinations. The following are recommended to increase anabolic drive and training capacity and enhance recovery. Pre-Workout Supplement Stack (30-60 minutes prior to training):
Or
During Training:
Post-Workout Supplement Stack (Directly after training):
20-45 Minutes After Training:
With Meals:
Before Bed
Or
Or
References
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