Introduction: The past couple of decades have witnessed a remarkable growth in the awareness and acceptability of health ood supplements in India.Supplements are an integral part of most fitness enthusiast's nutrition plan nowadays.
The rapid rise in its demand has created an urgency to enhance and spread the appropriate knowledge about nutrition. Firstly, one misunderstand the basics of fitness and nutrition before getting into it. Secondly, one must never believe in unsubstantiated myths against supplements. Most myths can be busted with a little research.
We at Lean Lab are always eager to share our modest knowledge about this subject and humbly guide everyone to choose the right path to fitness and supplementation that's best suited for an individual.
Although we are in the business ofsupplements, we urge everyone to lead a balanced lifestyle and would request all to read the following points carefully:
Without a savvy nutrition programme and a smart training regime. You can’t perfect your physique by simply popping pills and pounding protein powders. However, if your diet and training programmes are firing on all cylinders, you could make additional impressive gains through a judicious use of bodybuilding supplements.
We present an A-Z Guide to the best supplements, which provides the basics for some of the most common bodybuilding supplements. Top body builders rely on supplements to acquire an edge and these supplements could do the same for you once you have the basics of nutrition and training covered,
WHEY PROTEIN: This protein fraction from milk is rich in BCAAs and has a high biological value. An easy-to-drink and easy-to-digest protein source, Whey breaks down quickly to provide a rapid influx of aminos to muscles, making it one of the best pre and post workout protein options. Whey protein comes in three major forms — concentrate, isolate and Whey hydrolysate. Due to limited processing, most concentrates are only about 70% to 80% protein, with the remainder being carbs and fat. Isolates are a purer from that provide more than 95% protein, making for faster digestion.Hydrolysate goes through the most processing, which helps in the fastest digesting of the three.
Dose: 20 to 50 grams between meals, 20 grams pre workout and 40 to 50 grams post workout.
CASEIN PROTEIN: Casein, a fraction of milk protein,provides a steady stream of amino acids over along period (such as during sleep or between meals). The body digests and absorbs it more slowly than Whey, the fast-digesting milk protein. Research shows that adding Casein to a whey shake post workout can better enhance muscle growth than taking Whey without Casein. In addition, Casein has been shown to provide about a 16% greater metabolic availability of key sulphur-containing amino acids compared to Soya. Look for protein powders that include Casein in the form of Micellar Casein, Calcium Caseinate, Sodium Caseinate or Potassium Caseinate.
Dose: 20 to 50 grams between meals and/or before bedtime. Also consider replacing 10 to 20 grams of your post workout Whey shake with Casein.
CARNITINE: Carnitine aids the transport of fats into the machinery of the muscle cells where it burns off fuel. Research shows it improves fat loss during exercise and low-carb dieting. Carnitine also appears to enhance muscle recovery following intense lifting as well as increase the number of testosterone receptors in muscle cells, thereby aiding growth.
Dose: 1,000mg to 2,000mg in the form of L-Carnitine, Acety-L-Carnitine or L-carnitine-L-tartrate with breakfast, pre-workout meals, post-workout meals and night-time meals.
CAFFEINE: Caffeine not only acts as a stimulant but is an effective fat-burner due to its ability to increase the release of fat from fat cells. Research shows that it immediately boosts muscle strength and power output when taken one hour before workouts. While the medical community warns about the health risks of caffeine, newer studies show that it may help prevent several neuredegenerative diseases and cardiovascular disease.
Dose: For fat loss, take 100 to 300 mg every four hours. For mental acuity and focus, try 100 to 200 mg every 3 to 4 hours. For strength, take 200 to 400 mg one hour before workouts.
ALPHA-LIPOIC ACID (ALA): This potent antioxidant improves muscle glucose and creatine uptake, and may even boost endurance performance. ALA is an ingredient in some fat-loss products because it reduces the amount of insulin released when carbs are eaten, increases fat-burning and decreases hunger.
Dose: For fat loss and as an antioxidant, take 300-600 mg daily in divided doses before meals. To increase creatine uptake, take 500-600 mg with 3-5 grams of creatine after workouts.
CONJUGATED LINOLEIC ACID (CLA): This fatty acid found in meats and dairy products can help incinerate body fat while simultaneously increasing muscle mass, CLA also assists in reducing the risk of certain cancers. You must supplement for at least 12 weeks for effects to show, and CLA appears to be most effective when consumed as part of a low-calorie or low-fat diet.
Dose: 1 to3 grams with breakfast, lunch and dinner.
Chromium: While chromium is essential for helping the body maintain optimal insulin performance, it's easily depleted in those who are restricting calories and/or training intensely. Research shows that chromium picolinate supplementation significantly reduced carbohydrate cravings and led to enhanced fat loss in human subjects. Newer research has found that chromium also helps blunt cortisol levels.
Dose: 200 to 400 mcg as chromium picolinate per day with food.
GREEN TEA EXTRACT: Green tea contains compounds called catechins, including epigallocatechin gallate (EGCG), the main catechin responsible for the thermogenic effect of green tea. Although green tea also contains caffeine, its major fat burning effect comes from the ability of EGCG to inhibit an enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat-burning. Green tea also helps reduce the likelihood of certain cancers, and provides numerous other health benefits including enhanced joint healing.
Dose: Drinking green tea is a great idea, but you should still take about 500mg of green tea extract standardized for EGCG three times daily before meals. Besides the extract being effective in smaller doses, research shows the catechins from green tea extract are better absorbed by the body than from the tea.
BRANCHED-CHAIN AMINO ACIDS (BCAAS): BCAAs include the three aminos leucine, isoleucine and valine, which are the most important amino acids for the manufacture, maintenance and repair of muscle tissue. Of the three, leucine appears to be the bodybuilder's key player. Research on this amino shows it can stimulate protein synthesis (the process of building muscle protein and therefore muscle growth), yet the three work even better together to provide a host of benefits and even provide energy during workouts. Research shows they can blunt the catabolic hormone cortisol and decrease delayed-onset muscle soreness.
Dose: 3 to 5grams with breakfast, immediately pre and post workout and before bed.
CREATINE: Creatine is made from the three aminos arginine, glycine and methionine, so it's technically an amino-acid supplement, not an individual amino. Taking creatine before workouts helps keep your muscles saturated with creatine, producing the rapid energy they need to perform rep after rep at the gym. It also makes muscles stronger by pulling more water into the muscle cells, which helps you lift more weight or squeeze out an extra rep or two. For best results, take another dose of creatine after you train to help replenish muscular levels of creatine and maximize hypertrophy. One way creatine boosts muscle growth post workout, is by increasing the levels of insulin like growth factor-I (IGF-I) in muscles. Creatine also has numerous health benefits: it protects against heart disease, provides antioxidant protection, can ease chronic fatigue syndrome, protects the brain against damage, lessens the symptoms of Parkinson's disease and can protect the skin from sun damage.
Dose: 2 to 5 grams in the form of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate immediately pre and post workout.
BETA-ALANINE CARNOSINE: In the body this amino acid is combined with a second amino, histidine, to form the dipeptide (two amino acids majority of research has been done with the central nervous system (CNS)-stimulating Chinese or Korean panax ginseng and CNS-suppressing American panax quinquefolium ginseng. Their active ingredients are known as ginsenosides, which have been found to boost immune functions and provide antioxidant activity. More specifically, Chinese ginseng appears to enhance exercise endurance while American ginseng speeds recovery by increasing glucose uptake into muscle cells and boosting NO production. Siberian ginseng, or eleuthro, is a related species with some evidence showing it may increase testosterone levels and improve exercise performance.
Dose: To increase muscle endurance, take 50mg to 75mg of Chinese/Korean ginseng standardized to not less than 4% total ginsenosides (not less than 1.5% of total as Rgl) in divided doses before meals and 30 minutes before exercise. To increase recovery and boost NO levels, take | to 3 grams of American ginseng daily with arginine, standardized to not less than 3.21% total ginsenosides and not less than 1.5% of total as RbI.
BETA-ALANINE CARNOSINE: In the body this amino acid is combined with a second amino, histidine, to form the dipeptide (two amino acids bound together) known as carnosine; it's also acomponent of vitamin B3 (pantothenic acid). Research has determined that muscle with higher levels of carnosine have a more strength and endurance, and more recent studies have found that this holds true in athletes who supplement with beta-alanine. In one study, subjects who took beta-alanine along with creatine gained more muscle mass and lost more body fat than subjects taking just creatine.
Dose: 3 to 6 grams per day in two divided doses immediately pre and post workout.
GLUTAMINE: This amino acid provides a multitude of functions that benefit bodybuilders. Primarily, Glutamine aids muscle growth by increasing levels of leucinein muscle fibres and helps decrease muscle breakdown. Since the immune systems requires Glutamine to function, taking supplemental Glutamine on a regular basis keeps it functioning well, helping to prevent you from getting sick and missing out on trips to the gym. Glutamine taken pre-workout can help decrease muscle fatigue by buffering lactic acid. It also boosts GH levels, making it a great supplement for post-workout and before bed. In addition, recent research shows that Glutamine can increase the amount of calories and fat burned at rest and during exercise.
Dose: 5 to 10 grams in the morning, 30 to 60 minutes before workouts, immediately after workouts and 30 to 60 minutes before bed.
TRIBULUS: Otherwise known as puncture vine, this herb increases testosterone via its active ingredient protodioscin. Animal data suggests this furostanolic saponin prompts the brain to release more luteinizing hormone, which travels in the bloodstream to the testicles where it influences testosterone production.
Tribulus may also increase T by secondary mechanism arising from its ability to promote glucose uptake into cells. Higher test levels can boost muscle growth and fat loss, and increase strength and speed recovery. Testosterone acts directly on the nervous systems by enhancing the firing of the motor nerves that supply muscle fibres.
Dose: Take 250 to 750 mg twice a day, once with breakfast and once about an hour before workouts. Stop taking Tribulus after eight weeks and stay off it for at least four weeks before starting another eight-week cycle.
ZINC MAGNESIUM ASPARTATE (ZMR): This potent combination of zinc and magnesium aspartate plus vitamin B6 is supported by strong clinical research. ZMA increases anabolic hormone levels, including free testosterone and IGF-I, which could otherwise be suppressed in hard training athletes. ZMA also improves the quality of sleep. Enhanced recovery from workouts due to improved sleep efficiency, increased anabolic hormone levels and greater gains in muscle strength and power are the ultimate benefits of ZMA supplementation.
Dose: Follow label recommendations (most products provided 30 mg of zinc, 450 mg of magnesium and || mg of B6), taking it on an empty stomach before bed.
ARGININE: Arginine enhances nitric oxide (NO) production. This crucial compound helps improve blood flow to exercising muscles and therefore the delivery of nutrients, hormones and oxygen, which can help bodybuilders in their training and recovery. In clinical studies, arginine has also been found to significantly raise growth hormone (GH) levels at doses of 5 to 10 grams. Research data show significant strength and muscle improvements in trained subjects taking arginine, and that it enhances body fat loss while concomitantly increasing muscle mass.
Dose: 3 to 10 grams of arginine or NO products three times per day, one dose 30 to 60 minutes pre-workout and one dose 30 to 60 minutes before bed on an empty stomach.
CITRULLINE/CITRULLINE MALATE: This amino acid is closely related to arginine and is readily converted to arginine in the body. In fact, some scientist suggest that taking Citrulline maintains arginine levels in the blood better than taking Arginine itself. Because of this, most of the benefits you get with Arginine (such as NO and GH production) you get with citrulline as well. It also helps prevent muscle fatigue by aiding in the removal of ammonia from the body, reabsorbing lactate from increased ATP re-synthesis during high-intensity workouts and boosting muscle protein synthesis via direct anabolic signaling. Taking Citrulline Malate (53.9% as L-citrulline bound to 46.1% as DL-malate)has been shown to elevate muscle ATP by 34% during exercise and increase the rate of creatine phosphate resynthesis by 20%.
Dose: 6 grams 30-60 minutes before workouts.
VITARGO/HIGH-MOLECULAR WEIGHT CARBS (HMCS): Vitargo is a patented high-molecular weight carb. Molecular weight refers to the mass of one molecule of a substance, and HM(s are made up of very large molecules that are very heavy compared to other molecules. Vitargo and other HMCs are typically made from waxy maize starch (basically, corn). HMCs pass rapidly through the stomach to the intestines where they can be absorbed and enter the blood. This is important after exercise because research shows that consuming carbs particularly the fast-digesting variety — post-workout significantly blunts levels of cortisol, preventing muscle breakdown and encouraging growth. It also raises insulin levels to help promote hypertrophy and replenish muscle glycogen levels. Swedish studies show that HMCs pass through the stomach at a rate almost 100% faster than sports drinks.
Dose: 60 to 100 grams of Vitargo or other HMCs mixed in water immediately after workouts. Vitargo is available as a stand-alone HMC or mixed with creatine.
FISH OIL: Fish oil contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which offer numerous health and performance benefits. These essential fatty acids reduce the risk of heart disease and stroke; boost immune and brain function; and help to prevent muscle breakdown, increase muscle growth, enhance joint healing and encourage fat loss.
Dose: 10 to 3 grams with food twice per day.
CALCIUM: Calcium regulates and is critical for the contraction and relaxation of muscle tissue; it is also essential for the growth of the musculoskeletal system. In addition, Calcium can help burn bodyfat by promoting thermogenesis and reducing dietary fat absorption.
Dose: 1,000 mg daily with meals.
CHONDROITIN: Chondroitin helps speed the recovery of joints from injury as well as the wear and tear of lifting heavy weights. Some manufacturers combine Chondroitin with Glucosamine or other ingredients that can have a synergistic effect on joint health. As with Glucosamine, Chondroitin may also protect joints from destructive enzymes.
Dose: 800 to 1,500 mg as Chondroitin Sulphate or Chondroitin Hydrochloride daily in 2 to 3 divided doses. It may take up to three months of continuous use before effects are noticeable.
FIBRE: Fibre is an indigestible complex carbohydrate. Consuming soluble and insoluble fibre enhances the health of the digestive tract and improves the absorption and efficiency of nutrients you eat. Fibre increases the bulk of food consumed, helping to process it, and keeps the digestive system working at peak efficiency.
Dose: 10 to 15 grams for every 1,000 calories consumed from food or supplements. Take fibre before large meals to slow digestion.
FLAXSEED OIL: Flaxseed oil is an excellent source of alpha-linolenic acid, which the body can convert to the omega-3 fatty acids EPA and DHA (see “Fish Oil”), it has potent anti-inflammatory properties. If on a low fat-diet, men should limit the amount of flaxseed oil consumed to 30 grams per day; when combined with a diet low in fat, it has been shown to reduce testosterone in men by 15% within 30days. Otherwise, there's no evidence that flaxseed oil negatively affects test levels.
Dose: 1 to 3 tablespoon per day with food.
GINSENG: Ginseng, one of the most studied herbs for human physical performance, is classified as an adaptogen. While numerous species exist, the majority of research has been done with the central nervous system (CNS)-stimulating Chinese or Korean Panax Ginseng and CNS-suppressing American Panax Quinquefolius Ginseng. Their active ingredients are known as ginsenosides, which have been found to boost immune function and provide antioxidant activity. More specifically, Chinese Ginseng appears to enhance exercise endurance while American Ginseng speeds recovery by increasing glucose uptake into muscle cells and boosting NO production. Siberian Ginseng, or Eleuthro, is a related species with some evidence showing it may increase testosterone levels and improve exercise performance. Dose: To increase muscle endurance, take 500 to75 mg of Chinese/Korean ginseng standardized to not less than 4% total ginsenosides (not less than 1.5% of total as Rgl) in divided doses before meals and 30 minutes before exercise. To increase recovery and boost NO levels, take | to 3 grams of American ginseng daily with arginine, standardized to not less than 3.21% total ginsenosides and not less than 1.5% of total as Rb.
MULTIVITAMIN / MULTIMINERAL: Supplementing with a multi will help eliminate the possibility of nutritional deficiencies that are often produced by reduced dietary variety or calorie intake and increased vitamin loss from exercise. These nutrients frequently cannot be endogenously produced {in the body) at sufficient rates to maintain optimal metabolism.
Dose: 1 to 2 times daily with food. It should provide 100% of the daily value of C,D,E and most of the B-complex vitamins, as well as 100% of Zinc, Copper and Chromium.
VITAMIN B COMPLEX: The B vitamins are critical for producing energy as well as the metabolism of amino acids, carbs and fat. They also provide a host of other benefits such as proper nerve and immune function.
Dose: Choose a vitamin B complex that supplies 50 to 100 mg (meg for Bl2 and folic acid) of BI (thiamine), B2 (riboflavin), B3 (niacin) and B6.
VITAMIN C (ASCORBIC ACID): This powerful antioxidant is involved in the synthesis of hormones, amino acids and collagen. It also protects immune system cells from damage and allows them to work more efficiently. Vitamin C strengthens capillaries and other blood vessels and plays a role in healing injuries. It also destroys free radicals created from training and other stresses. Newer research shows it's important for NO production and can enhance fat loss. Your body cannot store Vitamin C, so it must be frequently supplemented.
Dose: 500 to 2,000 mg 1 to 2 times a day with food.
PREWORKOUT STACK:
Protein powder (whey), Arginine, Creatine, Glutamine, BCAAs, Caffein
Before training, take a fast-digesting protein such as whey to avoid muscle breakdown and supply the amino acids needed for muscle growth. Whey also contains peptides (small proteins) that enhance blood flow to muscles. Arginine boosts blood flow to the muscles via nitric oxide (NO), which is different mechanism than the one whey peptides employ, which means the elevated blood flow effect from taking whey and arginine is additive. This maximises the muscle pump and delivers more nutrients. Creatine, glutamine and BCAAs aid in muscle growth and deliver energy to muscle. BCAAs provide a critical fuel source to exercising muscles to help you avoid fatigue. Glutamine also helps stave off fatigue, as dose caffeine. In addition, caffeine amps you up, boosts muscle strength and blunts muscle pain to keep you pushing set after set.
SIZE STACK:
Protein Powder, Creatine, Beta-Alanine, BCAAs, Leucine, Tribulus, Ecdysterone
Maximise muscle growth by taking at least | gram of protein per pound of body weight daily. Using a protein powder (whey, casein,egg soya or a mix) between meals delivers enough of this critical nutrient. Creatine boost size by increasing muscle cell volume andenhancing insulin like growth factor-I (IGF-I) levels. Research shows that when beta-alanine is taken along with creatine, muscle growth significantly greater than with just creatine. BCSSs, leucine and ecdysterone boost muscle protein synthesis, and Tribulus increases levels of testosterone, a crucial anabolic hormone that drives muscle growth.
POSTWORKOUT STACK:
Protein powder (Whey And Casein), Creatine, Glutamine, BCAAs, Vitargo, Alpha-Lipoic Acid (ALA)
After your workout, you need a fast-digesting protein such as whey to provide the critical building blocks for muscle protein. You should also consider adding casein to your post workout whey shake. Research indicates that combining whey and casein in a shake after training boost muscle growth better than taking whey without casein. Creatine, glutamine and BCAAs help initiate the muscle growth processes of protein synthesis. Vitargo replenishes the muscle glycogen that was used in the workout, while ALA helps enhance insulin's effects at the muscle to increase the uptake of glucose, creatine and amino acids.
STRENGTH STACK:
Creatine, Beta-Alanine, Taurine, Tribulus, Octacosanol, Caffeine
Creatine is a proven compound when it comes to muscle strength.Beta-alanine and taurine promote strength by buffering fatigue-causing byproducts in muscle cells. Tribulus boosts testosterone levels, which along with octacosanol enhances the firing of nerve fibres that control muscle contraction to increase its force. Research shows that caffeine taken an hour before workouts boosts one-rep and eight-rep max strength.
ENERGY/ENDURANCE STACK:
Green Tea Extract, BCAAs, Ginseng, Caffeine, Citrulline Malate, Ceonzyme QI0 (CoQI0)
Research shows that each of these supplements allows athletes to train harder and longer. Whether you want the endurance to go that extra mile, get that extra set or just feel more energized throughout the day, this combination will do the trick. Green tea maintains levels of the neurotransmitter norepinephrine, which is critical for enegy; caffeine is a central nervous system stimulant that also blunts muscle pain so you can train harder and longer. BCAAs are used by the muscle for fuel and prevent fatigue. Citrulline malate promotes energy production in muscle and blunts fatigue. Research on ginseng and CoQI0 shows they significantly enhance exercise endurance.
TESTOSTERONE-BOOSTER STACK:
Tribulus, Zinc Monomethionine Aspartate (ZMA), Forskolin, Eurycoma Longifolia Jack
Testosterone is important for mass and strength gains. To maximise your levels, try this stack to boost T from a Variety of angles. Tribulus enhances the release of luteinsing hormone, which stimulates the testes to produce more testosterone.
Zinc is critical for testosterone production, and research confirms that ZMA supplements increase test levels in athletes. Forskolin activates an important enzyme involved in testosterone production, while eurycoma boosts free testosterone levels by freeing up T from its binding protein so that it can perform its actions,
MORNING STACK:
Whey Protein, Vitargo, Carnitine
When you wake in the morning you're in a catabolic state due to the nightlong fast. Immediately drinking a whey shake will rapidly get amino acids into your bloodstream, stopping your body from breaking down muscle tissue for fuel by providing an alternative source of aminos.
Vitargo is the fastest digesting carb you can consume. This will rapidly get carbs to your liver, which will signal your body to stop using amino acids for fuel, allowing the aminos from your morning whey shake to be used to promote muscle growth. Testosterone levels are high when you first wake, and taking carnitine increases muscular levels of T receptors, which means more of that testosterone can perform its anabolic actions.