Part 6: Bodybuilding Supplements

By: Hugo Rivera

Navigation:

Part 1: Introduction
Part 2: Setting Goals
Part 3: Bodybuilding Training Program
Part 4: Workout Charts
Part 5: Bodybuilding Diet
Part 6: Bodybuilding Supplements
Part 7: Rest And Recovery
Part 8: Putting It All Together
Part 9: What To Do After Week 12

Bodybuilding Supplements

When it comes to gaining lean muscle mass, most people think that bodybuilding supplements are the most important part of the equation. However, this could not be any further from the truth.

Supplements are just additions to an already good nutrition and training program. Nutrition and training are the most important components of a bodybuilding program, with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program.

Click Image To Enlarge.
Supplements Are Additions To
Good Nutrition And Training.

Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal.

Why Use Supplements?

Nutritional supplements are good because they prevent us from getting any nutritional deficiencies. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals, which will increase the probability of you suffering a deficiency without supplementation. Even a slight nutrient deficiency can sabotage muscle growth.

We cannot rely solely on food nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.

Not all supplements are created equal though. Some your body always needs, others are more dependent upon what your goals are and what your budget looks like. Below you will learn what the different categories of supplements are and which ones you need to use at all times.

Click Image To Enlarge.
Not All Supplements Are Created Equal.

Basic Supplements

These are the supplements that you always need year round in order to gain muscle. If you have a limited budget, these are the only ones that you need to concern yourself with.

Multiple Vitamin And Mineral Formula

Essential to insure that your body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it is impossible to covert the food that we eat into hormones, tissues and energy.

Vitamins

Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. There are two types of vitamins: Fat soluble vitamins - they get stored in fat and therefore if taken in excessive amounts will become toxic such as A, D, E, and K. Water soluble vitamins - they are not stored in the body such as the B-Complex and Vitamin C.

Minerals

Minerals are inorganic compounds (not produced by either animals or vegetables). Their main function is to assure that your brain receives the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones. There are two types of minerals:
1. Bulk minerals - Which are called this way as the body needs them in great quantities in the order of grams such as Calcium, magnesium, potassium, sodium and phosphorus.
2. Trace minerals -Which are needed by the body in minute amounts, usually in the order of micrograms such as chromium, copper, cobalt, silicon, selenium, iron and zinc.

Where Can You Get Vitamins and Minerals?

I like simplicity and because of that I tend to get most of my vitamins and minerals from multiple vitamin/mineral packs. Two that I personally like are Beverly International's SuperPak and Prolab's Training Paks, which are loaded with potent levels of essential nutrients and bioactive compounds.

HUGO'S RECOMMENDATION

Prolab Presents: Training Paks Prolab Nutrition's Training Paks are an excellent and complete way to support your intense training programs with potent levels of essential nutrients and bioactive compounds. An excellent and complete way to support your intense training! [ Click here to learn more. ]

Protein Supplements

For our transformation purposes, there are three main types of protein supplements on the market and each has their rightful place on a nutrition program depending on your needs:

Meal Replacement Powders (MRPs)

These powders come in packets and most are instantized so consuming them is just a matter of dumping the powder in a shaker cup, or big glass full of water, and mixing.

Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and slower released milk proteins (like miscellar casein). Typically, the carbohydrate component used to be maltodextrin, yielding around 25-27 grams of carbohydrates per serving, but the newer generation formulas, such as Labrada's Lean Body and Prolab's Lean Mass Complex consist of slower released carbohydrates in order to make the product lower glycemic in nature, in addition to having a varied amino acid profile.

The new Labrada Lean Body, for instance, even has 8 grams of fiber and 8 grams of EFAs (Essential Fatty Acids), in addition to 8 grams of glutamine. Of course, I also like the fact that it is instantized (you can mix with liquid and a spoon), which makes it very convenient for travel and for fast nutrition when I'm on the go and tastes awesome! If you are into Peanut Butter, try the chocolate peanut butter flavor.

HUGO'S RECOMMENDATION

Labrada Presents: Lean Body Aside from intense training and sufficient rest, maintaining an anabolic state within the body is the most critical element for lean muscle growth. To achieve this state, bodybuilders must properly manage one of the body's most anabolic substances; insulin. [ Click here to learn more. ]

Protein Powders
Protein powders are just powders that consist mainly of protein, typically whey protein based but there are still some companies that produce egg based ones. They usually contain no more than 5 grams of carbohydrates and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories.

Whey Protein Concentrate

I feel that whey protein is a great protein source for the following reasons shown in a growing number of studies:
• It reduces stress and lowers cortisol levels
• Improved immunity by increasing glutathione
• Improved liver function in some forms of hepatitis
• Reduces blood pressure
• Can help fight HIV
• Helps reduce overtraining

In addition to the above, we need to mention that whey proteins are highly digestible and have a better amino acid profile even than egg whites. So in other words, whey protein has the highest biological value (value that measures how well the body can absorb and utilize a protein) of any protein.

Having said this, whey is not the steroid-like substance that the magazines want you to believe it is, but based on the research I've looked at and on my own use of the product I feel it is a valuable addition to one's diet for the reasons outlined above. Cheaper brands use lower quality whey, thus reducing the absorption of the protein by the body, so always stick to reputable brands.

Whey Protein Isolate

Whey isolates are sub-fractions of whey that are absorbed much more rapidly into the system. While whey concentrate is still considered a fast protein (because it gets absorbed and use by the body relatively quick), whey isolate is much quicker and thus is best used for post workout purposes.


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Bob Cicherillo Uses
Higher Power Protein.
However, whey isolate makes a poor choice for during the day supplementation as if the body does not have a need for all of the amino acids that are released into the bloodstream then it will use them for energy production as opposed to muscle building. Also, it is important to mention that whey isolate does not have many of the health enhancing properties that are described above, as the expensive process required to produce whey isolate destroys many of the health/immune system enhancing sub-fractions such as the lactoferrins, beta-lactoglobulins, and immuno-globulins.

Therefore, for during the day use, a product consisting mainly of whey concentrate is your best bet while for after the workout, a whey isolate product would be a better choice.

Whey Proteins And Slower Released Proteins

Blended proteins are good for during the day use and for night-time nutrition as you get both the fast released and the slow released proteins. When taken at night, the fast released proteins are used by the body in the first hour of sleep when GH levels spike while the slower type proteins provide an anti-catabolic effect for the remainder of the time.

Lately, when I use protein powders I stick to blends as these not only control my appetite way better than single proteins, but I feel that the body benefits more from a varied profile of amino acids. The one I have been using for the past two months with great success is Labrada's Pro V60 which is made up of:

• Micro Ultrafiltered Whey Protein Concentrate
• Agglomerated Egg Albumin
• Calcium Caseinate
• Micro Ultrafiltered Whey Protein Isolate
• Ion Exchange Whey Protein Isolate

Each scoop has 30 grams of protein with only 6 grams of carbs.

HUGO'S RECOMMENDATION

Labrada Presents: Pro V60 ProV60 is an instant, multi-purpose protein blend that provides both men and women alike with a delicious, convenient way to get all of the additional protein that their bodies need for today's active lifestyles. ProV60 is very high in protein and very low in carbohydrates, so it can be used as either a protein supplement or as a low-carb meal replacement. [ Click here to learn more. ]

Ready-To-Drinks
Ready-To-Drinks offer a new level of convenience that was not available years ago. Today you can get quality nutrition that is easy to carry and ready to drink, so to speak. My favorite RTDs on the market are the following:

Labrada Pro V-60 RTD

I love this RTD (and so does my son actually) for several reasons:
• Absolutely awesome taste
• Easy to carry and ready to drink
• High fiber/low in carbs (9 grams)
• Zero transfats and zero sugars
• Contains 9 grams of good fats
• Contains vitamins and minerals
• 40 grams of high quality protein

HUGO'S RECOMMENDATION

Labrada Presents: Lean Body RTD The new Lean Body Ready-to-Drink Shake is now available! Lean Body RTD contains zero sugar, 25% more protein, and 50% less fat than the leading brand of aseptic RTD. It's the hands down winner that RTD fans have been waiting for: a nutritional powerhouse with a delicious ice cream taste. [ Click here to learn more. ]

IDS New Whey Liquid Protein
I got introduced to this product at this year's Mr. Olympia expo. I like it because if you need some quick protein prior to your workout because you had a hectic day, and could not eat an hour or so before it, this product will deliver a straight shot of predigested pure protein from whey and milk sources that will not upset your stomach during your workout.

HUGO'S RECOMMENDATION

IDS Presents: New Whey Liquid Protein 42 New Whey delivers 42 grams of pure protein with no carbs or fat in a 3.1 ounce serving! Perfectly conceived convenience, consumed in as little as three seconds! With its patent pending virtually indestructible packaging, New Whey can be taken anywhere conveniently and easily. [ Click here to learn more. ]

The taste is not bad at all either considering it is straight protein and it comes in a super convenient and easy to carry vial. Vials of 42 grams of protein with 2 grams of carbs and 25 grams of protein with 0 carbs are available. Both are fat free so whenever you need quick delivery of protein, this will do the trick. Very nice to keep a few of these vials around at the gym bag, just in case.

Which Option To Choose?

If you are looking to have a quick full meal consisting of carbs, proteins and some fats then an MRP is your best bet. If on a budget then the best way to go is to buy a big tub of protein powder like the Pro V60.

If you are always on the run and need the most convenient way of getting your meals, the Labrada RTD will make a great meal replacement and the IDS Liquid protein a quick way to get fast delivery of protein (best used in my opinion before and/or after the workout). Keep in mind that convenience comes with a price so there is a higher cost associated with these products when compared to a serving of a protein powder, for instance.

View Protein Powders Sorted By Top Seller Here.

View MRPs Sorted By Top Seller Here.

View RTDs Sorted By Top Seller Here.

Essential Fats

Salmon, fish oil and flax seed oil are high on Essential Fats. So is Extra Virgin Olive Oil. If you do not consume any of these items, then I would recommend Labrada's EFA Lean Gold caps which have the Omega 3, 6, and 9 as well as CLA, and GLA, all which have been shown to help improve body composition as well as prevent inflammation and help with recovery.

HUGO'S RECOMMENDATION

Labrada Presents: EFA Lean Gold Instead of providing you with only a token amount of essential fatty acids (EFAs) as some companies do or providing you with a whole bottle of mostly one fatty acid as many flaxseed oil products do, EFA Lean Gold from Labrada provides you with not only optimal quantities of all three fatty acid groups = Omega-3, Omega-6, and Omega-9 in the healthful ratio of 2:1:1, but also CLA and GLA. [ Click here to learn more. ]

Performance Enhancing Supplements

These are the kind of supplements that you can take if you are really serious about your training and want to get the most out of it.

Creatine

Creatine is a metabolite produced in the body composed of three amino acids: l-methionine, l-arginine and l-glycine. Approximately 95% of the concentration is found in skeletal muscle in two forms: creatine phosphate and free chemically unbound creatine. The remaining 5% of the creatine stored in the body is found in the brain, heart and testes. The body of a sedentary person metabolizes and average of 2 grams of creatine a day. Bodybuilders due to their high intensity training metabolize higher amounts than that.

Creatine is generally found in red meats and to some extent in certain types of fish. However it would be hard to get the amount of creatine necessary for performance enhancement as even though 2.2lbs of red meat or tuna contain approximately between 4 to 5 grams of creatine, the compound is destroyed with cooking. Therefore, the best way to get creatine is by taking it in powder form.

View Creatine Products Sorted By Top Seller Here.

While there is still much debate as to how creatine exerts its performance enhancing benefits, it is commonly accepted by now that most of its effects are due to two mechanisms:
1. Intra-cellular water retention
2. Creatine's ability to enhance ATP production

Basically, once the creatine is stored inside the muscle cell, it attracts the water surrounding such cell thereby enlarging it. This super hydrated state of the cell causes nice side effects such as the increase of strength and it also gives the appearance of a fuller muscle. Some studies suggest that a super hydrated cell may also trigger protein synthesis and minimize catabolism.

In addition, creatine provides for faster recovery in between sets and increased tolerance to high volume work. The way it does this is by enhancing the body's ability to produce Adenosine Triphosphate (ATP). ATP is the compound that your muscles use for fuel whenever they contract. ATP provides its energy by releasing one of its phosphate molecules (it has three phosphate molecules).

After the release of such molecule, ATP becomes ADP (Adenosine Diphosphate) as it now only has two molecules. The problem is that after 10 seconds of contraction time the ATP fuel extinguishes and in order to support further muscle contraction glycolisis (glycogen burning) has to kick in.

That is fine and well except for the fact that as a byproduct of that mechanism lactic acid is produced. Lactic acid is what causes the burning sensation at the end of the set. When too much lactic acid is produced, your muscle contractions stop, thereby forcing you to stop the set. However, by taking creatine, you can extend the 10 second limit of your ATP system as creatine provides ADP the phosphate molecule that it is missing (recall that creatine is stored in the muscle as creatine phosphate).

By upgrading your body's ability of regenerating ATP, you can exercise longer and harder as you will minimize your lactic acid production and you will be able to take your sets to the next level and reduce fatigue levels. More volume, strength and recovery equal more muscle (assuming nutrition and rest are dialed in).

I like to take 1 teaspoon of Labrada's CreaLean (which is 100% pure German grade creatine monohydrate) before and after the workout. On off days I just take 1 teaspoon with my morning meal.

HUGO'S RECOMMENDATION

Labrada Presents: CreaLean CreaLean from Labrada contains only pure pharmaceutical grade creatine monohydrate. Research shows that oral administration of creatine, several times daily, increases muscle stores of creatine by as much as 50%, resulting in lean body mass gains. [ Click here to learn more. ]

People whose stomach gets upset from the use of creatine monohydrate are better off using the creatine ethyl ester capsules that Labrada Nutrition produces. These are called CreaLean 2. The way to use them is 3 capsules before and after the workout. On days off from weight training, take 3 capsules as soon as you wakeup and 3 prior to bed.

Glutamine

L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties but also to help in the following ways:
• Regulation of protein synthesis
• Accelerating glycogen synthesis after a workout.
• Sparing the use of the glycogen stored in the muscle cell
• Faster recuperation from weight training workouts

Due to its anti-catabolic properties and the fact that it accelerates glycogen synthesis after a workout, glutamine is best taken after a workout with a protein shake. I also take it before I go to bed with my last protein shake. 5 grams of GlutaLean from Labrada do the trick for me.

HUGO'S RECOMMENDATION

Labrada Presents: GlutaLean Workouts, stress and poor nutrition can deplete our bodies' natural stores of Glutamine, a vitally important element in muscle growth. Using just a few scoops of Glutamine 500g per day helps maintain muscle stores of Glutamine, preventing muscle breakdown. [ Click here to learn more. ]

Nitric Oxide Boosters

This is a great supplement that has very good pre-workout applications. The prime ingredient in nitric oxide boosters is arginine which causes vasodilatation (increased blood flow into the tissue) which leads to better pumps and thus better delivery of muscle building nutrients that flood tissue. This, as a result, helps to set up an anabolic condition in the muscle as more muscle building nutrients are delivered into it.

My favorite NO booster, which I have personally have used for years now 15-20 minutes prior to my workouts is Super Charge. I love it because in addition to significantly better pumps, it also increases my mental alertness and helps me recover quicker due to the fact that it also has creatine, as well as the Humanofort, which is a post workout embryonic component developed in Eastern Europe that helps to increase testosterone production and decreases recovery time.

HUGO'S RECOMMENDATION

Labrada Presents: Super Charge New Super Charge! Nitric Oxide gives you energy, pump, power, and endurance with the very first dose! Take a hit of New Super Charge! Nitric Oxide and 15 minutes later, you'll be like a raging bull in the gym, razor sharp, aggressive mental focus combined with outrageous strength and muscle pumps! [ Click here to learn more. ]

Fat Loss Supplements

Fat loss supplements are useful once all other components of your bodybuilding program are in place. A good fat loss supplement should be able, in my opinion, to suppress appetite, increase caloric expenditure and energy. There are three supplements that I like to cycle during a fat loss phase which meet my standards:

Hot Rox From Biotest

Hot Rox delivers several compounds that were stacked to increase thyroid levels naturally while maximizing fat mobilization, appetite suppression and mood enhancement; all things that contribute to the successful loss of body fat while keeping the energy levels optimal.

This formula has 50 mg of caffeine per serving (2 capsules) so it is another good choice for those of you who do not like stimulants.

I like to take 2 caps of Hot Rox first thing in the morning and again at around 3pm.

Because the formula does not down regulate your beta adrenergic receptors (these are the receptors where stimulants like caffeine and ephedrine operate at) the formula can be used year round as well.

HUGO'S RECOMMENDATION

Biotest Presents: Hot-Rox Bill Roberts, Cy Willson, and I believe that HOT-ROX represents our best work to date. In summary, it's the first and only designer fat-loss formulation ever to produce a rate and magnitude of fat loss that makes being ripped attainable and maintainable for most individuals. [ Click here to learn more. ]

Labrada Charge ASF

Charge ASF is a combination of Green Tea (with the highest concentration of EGCG), Caffeine, Pyruvate to help improve the ATP cycle and thus maintain energy levels and keep fat loss going, coupled with L-Tyrosine (for its neurotransmitter replenishing properties since neurotransmitter burn out would lead to a decreased metabolic rate) and naringin (for a time released effect). 1-2 capsules in the morning and then again around 3 pm do the trick for me.

HUGO'S RECOMMENDATION

Labrada Presents: Charge Ephedra Free There's no way around it. If you overeat, you'll never arrive at your destination of a camera-ready physique -a body of shapely curves or concrete muscle. That's why Ephedra-Free Charge! ASF was developed. Charge! ASF allows you to keep your energy levels up at the same time that you curb senseless overeating and accelerate fat loss. [ Click here to learn more. ]

Lipo-6

Lipo-6 formula is a combination of several stimulants, which work by increasing your metabolism by stimulating an increase in noradrenaline. An increase in noradrenaline is favorable as fat cells and muscles have an abundance of adrenoreceptors, which are the receptors to which noradrenaline binds to. Once noradrenaline binds to the adrenoreceptors in the fat cells, a chain of chemical reactions occur (I won't bore you with the details) that result in the liberation of fatty acids (fat loss).

In addition, this formula contains guggulsterones, which help support healthy thyroid metabolism and bioperine which aids in increasing the absorption of nutrients and thus enhancing the effectiveness of the formula.

HUGO'S RECOMMENDATION

Nutrex Presents: Lipo-6 Lipo-6 by Nutrex is Bodybuilding.com's fat loss supplement of the year. Never before has a fat-loss formula offered such an advanced method of delivering powerful fat-burning compounds, quickly, effectively and safely. [ Click here to learn more. ]

I like this product the most because it utilizes the HCL forms of the ingredients (as opposed to herbal forms) and in addition, it comes in a liquid capsule that releases the ingredients faster into the bloodstream. This is a very strong thermogenic stimulant however, so anyone sensitive to stimulants should stay away! I only take it for the last 4-6 weeks prior to a bodybuilding show. The rest of the year, I alternate between Hot Rox and Charge.

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