| One of the single most frequent questions I hear is | | | | processes (including muscle building and fat loss), I |
| "what supplements should I take to build muscle/burn | | | | can't even begin to name them all. |
| fat?" To that question I always answer with a | | | | Without minerals, you would die. And without |
| question: "what does your training and nutrition look | | | | adequate mineral intake, you won't maximize your |
| like?" | | | | muscle gain OR your fat loss. |
| The blank looks I often receive in response tell me all | | | | Taking that multivitamin I mentioned above is a great |
| I need to know. Many people view supplementation | | | | place to start. But even multivitamins don't have |
| as the sole key to results...the golden ticket, magically | | | | enough of the "big" minerals to maximize your results. |
| unlocking the door to the body they want. They feel | | | | Calcium, for example, is a mineral you should get 1200 |
| without supplements, that door just won't open! | | | | mg of per day. That makes for a BIG pill and it's just |
| My view is different... | | | | not practical to put that much in a multivitamin. The |
| I use training and nutrition to rip open the door and | | | | same goes for magnesium. |
| supplements to help me step through it AFTER it's | | | | My recommendation...take at least 1200 mg of |
| open. Because the bottom line is, without proper | | | | calcium per day in supplemental form (citrate is well |
| training and nutrition to start with, the door to results | | | | absorbed - don't go higher than 2000 mg per day) |
| WON'T be open and using supplements to try and | | | | and 600 mg per day of magnesium (again, citrate is |
| get through it is going to be like pushing on a door | | | | good as is glycinate or aspartate). |
| marked "Pull." Not going to happen. | | | | ** For zinc, the amount in a multivitamin may be |
| I'm not writing this to bash supplements, believe me. | | | | enough for you but you can supplement with 15 to |
| I use supplements every single day and always will. I | | | | 50 mg per day (don't go over 150 mg per day and |
| just want to be sure that YOU are getting only the | | | | be sure to take a day or two off of extra zinc at |
| supplements you need and NOT getting stuck with | | | | least once a week to avoid taking too much). |
| the supplements that you don't. | | | | Just adding these three minerals to your supplement |
| *** That being said, I want to be clear that I am | | | | regimen will pay off with increased results and better |
| NOT a doctor or nutritionist - this is NOT medical | | | | overall health. |
| advice and DO NOT go against what your doctor or | | | | 4. Protect your joints |
| nutritionist has recommended to you! *** | | | | Want to build huge muscles and maximum strength? |
| So here's my common-sense, totally unglamorous | | | | You need to lift heavy weights. Makes sense, right? |
| approach to effective supplementation... | | | | But what parts of your body take the brunt of all |
| 1. Start with the basics, no matter what your goal | | | | that pounding? Your joints! |
| If want to build muscle and you weigh 147 lbs | | | | And if you went to a gym and asked, by show of |
| soaking wet, you don't need some ground-up | | | | hands, how many people take joint-protective |
| reindeer toenail fungus from Siberia or some chemical | | | | nutrients, I have a feeling there wouldn't be many |
| that was discovered 15 minutes ago and has 7 | | | | people reaching for the sky. |
| consonants in a row in its name. You need to get | | | | Joint-protective nutrients include glucosamine, |
| yourself under the squat bar and pile some weight on | | | | chondroitin, MSM, collagen, and Vitamin C. They are |
| it. Then you need to feed your body NUTRIENTS. | | | | EXTREMELY important if you're lifting heavy and |
| And if you want to lose fat, let me put it this way...if | | | | want to keep your knees and shoulders for later in |
| the soundtrack of your life sounds like "Flight of the | | | | life. |
| Bumblebee" because you're so hopped up on herbal | | | | The example I use for this category is myself. When |
| stimulants, you're NOT going to get the results you | | | | I first started training, I didn't have any idea that |
| want. But a completely shot nervous system, yes. | | | | joint-protection was even necessary. As the years |
| So let's boil it right down. You need to start with a | | | | went by, I noticed whenever I lifted heavy for long |
| good multivitamin. Cripes, even take a Flintstone | | | | stretches, my shoulders, knees and elbows would |
| multivitamin if that's all you can get your hands on! If | | | | start to hurt and wouldn't ease up until I stopped |
| you're not taking a multi, you are NOT giving your | | | | lifting heavy for awhile. |
| body what it needs for health, muscle growth OR fat | | | | After a little research, I began using a lot of |
| loss. | | | | joint-protective nutrients like glucosamine and Vitamin |
| Here's something to chew on...most obese people are | | | | C. Now I can do extremely heavy partial training |
| actually very malnourished! Sounds strange but it's | | | | (often with 2 to 4 times the amount of weight I |
| true. They're not lacking in calories...what they're | | | | could use for a full range of motion) and never have |
| lacking in is nutrients (like vitamins and minerals). But | | | | joint pain. |
| the foods they eat don't contain the nutrients that | | | | Sure, it doesn't sound glamorous, but if joint pain |
| they need so their bodies tell them they need more | | | | stops you from lifting heavy, you're not going to build |
| food. And they eat more food. And they get fat. | | | | maximum muscle and strength. And all the pickled |
| If you want muscle, your body NEEDS those | | | | jellyfish tentacle extract in the world isn't going |
| nutrients to even build muscle in the first place! Set | | | | change that. |
| the protein aside for a minute. Your body needs | | | | 5. Take your fats |
| vitamins and minerals to actually USE that protein to | | | | I'm talking about Essential Fatty Acids here (Omega 3 |
| build muscle. | | | | and Omega 6). Our food is notoriously low in essential |
| Give your body a decent amount of nutrients in the | | | | fats yet they are critical for good health, |
| form of a multivitamin and it'll pay off. And don't give | | | | muscle-building hormone production, and immune |
| me that garbage about having "expensive urine." I | | | | system function (among many other functions). |
| think my urine is worth it. I'd rather have "expensive | | | | Flax oil, fish oil, krill oil, borage oil, olive oil...these are all |
| urine" now than have "astronomically expensive urine" | | | | good sources of Essential Fatty Acids. Taking these |
| later caused by the drugs needed to make up for | | | | regularly can yield great benefits in your training - |
| the textbooks full of disorders caused by chronic | | | | even 5 grams a day of any of those I mentioned will |
| malnutrition. | | | | help. |
| I ask you, what's more expensive...a $10 bottle of | | | | 6. Go with the research |
| Flintstone vitamins now or a $90 pill to make up for | | | | Creatine has a TON of research proving its |
| bone loss later. | | | | effectiveness. Glutamine also has plenty of research |
| In this category, I would also include a "greens" | | | | backing its use. But you can't show me a scientific, |
| supplement. These are available at all health food and | | | | peer-reviewed study published in a major journal that |
| supplement stores. Basically, they take healthy foods | | | | demonstrates the muscle-building properties of NO2 |
| (like barley and wheat grass) and turn them into a | | | | supplementation. The research just isn't there, even |
| powder so you get all the nutrients without having to | | | | though all the glossy pictures and fancy graphics |
| eat the food itself. This is concentrated nutrition and | | | | plastered in the all the magazines claim otherwise. |
| VERY good to take. | | | | So once you've got your training, nutrition and your |
| 2. Protein is key but don't get nuts about it | | | | basic supplementation in order (multivitamins, protein, |
| You need protein to build muscle. It's just that simple. | | | | minerals and joint protection), THEN you can start |
| Protein is the basic building block of muscle tissue. I | | | | adding in the "fun" stuff. Creatine and glutamine are |
| supplement with protein every day. But what I | | | | the best places to start. |
| DON'T do is buy protein that's full of isolated | | | | And if you've still got money left over, definitely give |
| fractions of this and "enhanced" with micrograms of | | | | some new stuff a try! I do the same thing myself on |
| that. | | | | a regular basis. Do some research before buying and |
| Sure, those fancy protein powders are backed by | | | | give some new supplements a try from time to time. |
| research and all that, but in the real world, it comes | | | | But here's the key...don't try everything at once. |
| back to training and nutrition. The people I see buying | | | | Rotate a new "treat" supplement in every month or |
| those expensive proteins are often the ones | | | | so. See how your body responds. If you get greater |
| stopping off at McDonald's on the way to | | | | results, you'll know it's a good one for you. |
| supplement store or repping out on the pec deck | | | | Stacking supplements (using a number of |
| machine for countless sets! | | | | supplements in combination with each other) is often |
| In order for your body to really make use of the | | | | recommended and this can be a good way to go, |
| extra protein you're giving it, you have to give it a | | | | especially because some supplements can be more |
| reason. And that reason is hard, effective training. | | | | effective when combined with others. But with all |
| Next, you give your body quality nutrition to fuel | | | | new supplements and with stacking, be absolutely |
| those workouts and help recovery. THEN you give it | | | | sure you're not compromising on your basic |
| the extra protein. | | | | supplements and make sure you are careful about |
| I can promise, if you're not training hard, it won't | | | | researching how different supplements interact with |
| matter a bit if you give your body $40 a pound | | | | each other! |
| whey protein isolate or a bag of powdered skim milk. | | | | The Bottom Line: |
| You won't get results. | | | | Supplements are a tool in your toolbox. If you can't |
| 3. Take your minerals | | | | get results WITHOUT supplements, i.e. your training |
| Here's a newsflash...there is no such thing as a Nitric | | | | and nutrition aren't effective, adding exotic |
| Oxide deficiency. But calcium, magnesium, zinc, etc.? | | | | supplements is NOT going to fix a broken program. |
| You bet. By sheer weight alone, minerals account for | | | | So before you ask "what supplements should I take |
| a fair percentage of your bodyweight (your bones | | | | to build muscle or burn fat," pick up the basics and |
| are made of minerals). They're also absolutely | | | | get your training and eating sorted out. |
| CRITICAL for so many bodily functions and | | | | |