This is the third article in the “Beginning” series, with the first two being Beginning Resistance Training and Beginning Nutrition. This article, Beginning Supplements, covers the foundational supplements that will get you started right. Ready? Then let’s jump right in!
Never Mind The Ads!
One of the keys to understanding supplements and making wise choices is to look past the ads. Never buy a product based on the hype. Instead, look at the ingredient panel. For example, what’s in it, is there any research backing it, and are the ingredients clearly listed and effectively dosed? In other words, there should be no proprietary blends and there should be 100% label transparency. Each ingredient should be clearly listed with the dosing also clearly listed. The nutrient panel should reveal everything that’s in the product. In addition, you can do a Google search for any ingredients you aren’t sure of, the product itself, and even the company.
The Foundational Supplements That Should Be In Every Beginning Bodybuilder’s Program.
Beginning Supplements – Protein Powder
Let me be clear – this is a supplement that can’t not work. Why? It’s a protein food. You’re simply using a convenience product. It allows you to take in quick, easy-to-make protein calories, helping you hit your daily protein goals. That’s all this supplement is. The best powders use premium quality protein sources such as whey and casein. There are also egg and plant-based powders. Whey is known as a premium quality, quick-digesting protein.
It’s All About Convenience
I spent 20 years in mall specialty retail. Believe me, I know what it’s like to work alone all day. Lunch and snacks became a protein shake and bar out of necessity. I simply didn’t have time to make up a meal and eat it because I was the only employee there. That’s the thing. Many of us lead busy, hectic lives, whether it’s work or school, or both. A protein shake in a case like this can be a godsend.
How Much Protein?
I advocate 1 to 1.5 grams of protein per pound of body weight (at least) evenly divided throughout the day. Depending on the weight of the individual, that can be a lot of protein. Adding in 2-3 shakes a day can make a big difference in meeting your protein requirements. The key is to see a protein powder in this way, instead of thinking it’ll work muscle magic. Also, quality whole food protein should be your first choice with added shakes to supplement your whole food choices.
Beginning Supplements – Creatine
A Little History
I can remember when the original creatine monohydrate first came out. It was called Phosphagen and you had to mix it with grape or apple juice. It didn’t mix well and it didn’t taste good. But did it work? You bet! It worked very well indeed! It improved strength, and endurance, and dramatically enhanced muscle fullness.
Here’s a little history.
For the originators of creatine, trying to get the major companies of the day (early 90s) to sell it was a major problem. Simply put, no one wanted it. It had no calories, it had no protein, how could it be any good? You have to remember that in those days, the big sellers were high-calorie gainers. Therefore, the supplement companies didn’t understand it and consequently really missed the boat.
What Does Creatine Do?
So what exactly is creatine? It occurs naturally in foods such as meat and it is part of the ATP energy system – the cellular energy system that fuels your muscles. In supplement form, it provides a more concentrated amount than you could otherwise get from food sources.
Of course, creatine is well-known for such benefits as promoting muscle growth, strength, and endurance. It will also hydrate muscle cells and create muscle fullness. It does this by pulling water into the muscle cells. That means be sure to drink plenty of water while on this product!
There’s So Many Versions!
Since the early days, creatine has seen a multitude of “new and improved” versions come out. All are meant to enhance absorption and solve any side effects, such as cramps or bloating. For me, the original creatine monohydrate still works the best. Creapure® is the best monohydrate out there. It’s micronized for better absorption and it is the best quality creatine you can buy.
Beginning Supplements – EAAs/BCAAs
BCAAs stand for Branched-Chain Amino Acids and have a unique branched structure. That’s where the name comes from. The 3 BCAAs are: L-Leucine, L-Isoleucine, and L-Valine. These 3 amino acids are the main components of protein and account for over 30% of skeletal muscle tissue.
When you consume protein (regardless of the source), it’s broken down in the liver into its amino acid components. From there, the liver delivers the aminos to your muscles for repair and growth as well as numerous other bodily functions. However, BCAAs bypass the liver and go straight to your muscles, where they are used for energy in the absence of glycogen, building new muscle and promoting recovery.
Leucine And Protein Synthesis
Always in most supplement company product line-ups and always suggested, BCAAs came into their own when the role of Leucine and its impact on protein synthesis was first recognized. Imagine, here was a BCAA that played a major role in muscle growth!
The use of BCAAs evolved to include consumption during workouts. When the Intra-Workout (as this new category was called) drink first came out, I saw the value right away. I made my own instead of buying a premade version, however. If you understand that training is catabolic and if you recognize the critical importance of recovery, the idea of getting a head-start on that process is huge!
My Intra-Workout
I primarily used BCAAs, some Creatine, and some simple carbs in mine, at this time I was not using a pre-workout. My take on BCAAs, then, is to use them as part of an intra-workout drink. Certainly, if you use a post-workout shake (if you’re not, you should be) and your BCAA powder is unflavored, add some in! Some guys like to mix up a big water bottle and swig on it over several hours. That’s fine but don’t let it get in the way of your meals and shakes.
Beginning Supplements – Multiple Vitamins
To me, this is a supplement that everyone should be using. Yet it typically gets overlooked. Why? It’s not flashy enough. After all, what does a multi do? It’s not going to add tons of muscle in two weeks, right?
Natural Health Insurance!
Are you lacking in key vitamins and minerals? If you don’t take a good multi, you might be. That may have an impact on such things as recovery, muscle contraction, and protein metabolism. If you want optimal results, you should have optimal health. I think of a multiple as health insurance.
Here’s why. To assume you can get every nutrient you need in at least the minimum amount every day is, at best, a longshot. To be accurate, you would literally have to track every nutrient in everything you ate for the day, every day. Then – and only then – could you be sure you were hitting minimal amounts? That’s a lot of daily tracking, isn’t it? Take in a good quality multiple. It does not have to be a mega-dosed multi. Then you no longer have to worry about it.
Beginning Supplements – Pre-Workout
In some ways, these almost can’t not work. Why, you ask? Because they are designed to give you energy. They do so quite well with any number of stimulant-based ingredient combinations. They also are meant to promote the pump as well as provide mental focus. Additionally, they combat fatigue and allow you to train longer. In these cases, they can make a big difference in your desire to train as well as the energy and stamina you have to train. I’ll use them if I train early in the day and they do make a difference in my energy and intensity.
There’s Stim-Free Options
There are stim-free versions but really, you take a pre to get the energy and intensity. There are also pump-based products and while it’s nice to get a great pump, you don’t need one to build muscle. Used consistently, a full-stim version can make a big difference in the intensity and quality of your workouts. That’s the bottom line, isn’t it?
Choose A Pre That Works With Your Goals
So the key when it comes to this very crowded market is to choose a product that provides extended energy. Look for focus, endurance, strength, and a great pump. You have to wade through a sea of pre-workout supplements to find the best ones. Yes, you may have to use a supplement review site. Or go to a site with a good reputation and check out their reviews. Use that as a starting point in finding the best choices. For me, beyond the energy and pump, I like to see creatine and BCAAs. Plus something for a nice mental edge. Also, I want to see full disclosure labeling – no prop blends.
How To Stack These Supplements
Protein Powder
Your protein powder is to be taken 1-3 times a day in between meals when access to a meal is hard or not possible at all. One serving should be post-workout.
BCAAs
Take these as part of a complete Essential Amino Acid powder. Mix it with your pre-workout and as part of an intra-workout that includes creatine and a quick carb source (such as maltodextrin). You can also make up a big water bottle and swig on it during the day. Or simply have a second drink about 4-5 hours after training. This may be smarter in terms of your overall eating plan. On off days, separate your doses by 6 hours.
Creatine
Add it to your pre-workout and take it as part of your intra-workout, on off-days take it mid-morning on an empty stomach.
Multi-Vitamin/Mineral Formula
Take this every day with breakfast.
Pre-Workout
Take your pre-workout as directed, only when you train.
To Sum Up
To me, these are the “cornerstone” supplements that should be in every bodybuilder’s program. There may be other supplements that do what they claim. But these supplements are the foundational products everyone should be using. You can’t build a house without a good foundation, right? So stop by illpumpyouup.com, stock up, and get to the gym!