Supplements - For building muscle (males & females)
NOTE: Do not believe everything you see in magazines, taking supplements will not make you look like those guys or gals. Those people are taking the "illegal supplements" that you cannot get in stores (well maybe stores in Mexico lol). Supplements are just that. They are supposed to be a "supplement" to your healthy lifestyle. There is not a MAGIC PILL that will make you lose fat and gain muscle alone. You need to workout and eat clean. Period.
These are the basic supplements I would recommend because I know they work and I don't want you to waste your money. Also a basic multivitamin daily couldn't hurt.
(This is mainly focused for guys but ladies can take these as well).
-Branden
These are the basic supplements I would recommend because I know they work and I don't want you to waste your money. Also a basic multivitamin daily couldn't hurt.
(This is mainly focused for guys but ladies can take these as well).
-Branden
1. Whey Protein Power
I use 2 brands currently Muscle Pharm Cookies and Cream and Dymatize Chocolate Mint. Both taste very good.
Use: Post Workout
1 scoop for females
1.5 to 2 scoops for males
I use 2 brands currently Muscle Pharm Cookies and Cream and Dymatize Chocolate Mint. Both taste very good.
Use: Post Workout
1 scoop for females
1.5 to 2 scoops for males
2. Fish Oil
I would recommend getting the "No Burps" type. The capsules have a special coating that eliminates fish burps. People who have taken this supplement know what I am talking about.
Use: 2 capsule in the morning
I would recommend getting the "No Burps" type. The capsules have a special coating that eliminates fish burps. People who have taken this supplement know what I am talking about.
Use: 2 capsule in the morning
3. Creatine Monohydrate - for males (not necessary for females)
Any type of pure creatine monohydrate will do. I found this article of the inter webs to help clear up any questions.
Use: 5-10g post workout with carbohydrates
Any type of pure creatine monohydrate will do. I found this article of the inter webs to help clear up any questions.
Use: 5-10g post workout with carbohydrates
What is Creatine?
The chemical name for Creatine is methyl guanidine-acetic acid.
Creatine is a natural substance found in our muscle cells, especially around the
skeletal muscle (about 95% of the body's creatine supply) with the remaining 5%
stored in other parts of the body. Creatine is a metabolite produced in the body
which mainly consists of three amino acids - methionine, arginine, and glycine.
Our liver has the ability to combine these three amino acids and make
creatine. The pancreas and the kidneys also synthesize a small amount of
creatine when necessary. Another source for creatine is our diet. We can also
get creatine by taking it as a dietary supplement. Although it comes in many
different forms, the most common formula used for athletic purposes is
creatine monohydrate.
A 160lb (72 kg) individual will have about 120 grams of creatine stored
naturally in his body. The main food sources of creatine are fish and red meat.
Half a pound of raw meat provides about 1g of creatine for the body. However,
the amount of creatine we get from foods is much less than the amount needed to
yield the maximum beneficial effect. To get roughly 20 grams of creatine
(the general dosage amount for the loading phase), one would have to consume
roughly 16-18 steaks. Because of this, it is much more convenient to simply
consume creatine as a supplement, otherwise you'd end up having to eat a ton of
meat each day.
Benefits of Creatine Monohydrate
Creatine monohydrate is a dietary supplement that athletes and many
bodybuilders use to increase high intensity exercise performance, increase
strength, have fuller looking muscles, increase body mass and have faster post
workout muscle recovery.
Because anything that improves performance is usually associated with
steroids, creatine has gotten a bad reputation from people who do not understand
it. There are a wide variety of responses to the supplementatation of creatine;
some people respond to it very well and almost instantaneously and others don't.
For example, a vegetarian who already has a low amount of creatine coming from
his daily food intake would probably respond better than someone who eats meat
everyday (a very good source of creatine). Creatine is not a hormonal
supplement like other legal steroids or prohormones.
Are there any Side Effects of taking Creatine Monohydrate?
No, studies have shown that consumption of creatine monohydrate does not
cause any serious adverse side effects. However, some people may experience
slight stomach and digestive discomfort like gas or bloating or possibly
diarrhea for a few weeks when first starting the use of creatine. The digestive
and stomach problems may be eradicated by lowering the amount of intake of
creatine monohydrate. Since creatine supplementation causes the muscles to
retain water, some people may experience a slight weight gain of as many as five
pounds in the first few weeks, and may also become dehydrated.
(http://www.creatine-monohydrate.org/)
The chemical name for Creatine is methyl guanidine-acetic acid.
Creatine is a natural substance found in our muscle cells, especially around the
skeletal muscle (about 95% of the body's creatine supply) with the remaining 5%
stored in other parts of the body. Creatine is a metabolite produced in the body
which mainly consists of three amino acids - methionine, arginine, and glycine.
Our liver has the ability to combine these three amino acids and make
creatine. The pancreas and the kidneys also synthesize a small amount of
creatine when necessary. Another source for creatine is our diet. We can also
get creatine by taking it as a dietary supplement. Although it comes in many
different forms, the most common formula used for athletic purposes is
creatine monohydrate.
A 160lb (72 kg) individual will have about 120 grams of creatine stored
naturally in his body. The main food sources of creatine are fish and red meat.
Half a pound of raw meat provides about 1g of creatine for the body. However,
the amount of creatine we get from foods is much less than the amount needed to
yield the maximum beneficial effect. To get roughly 20 grams of creatine
(the general dosage amount for the loading phase), one would have to consume
roughly 16-18 steaks. Because of this, it is much more convenient to simply
consume creatine as a supplement, otherwise you'd end up having to eat a ton of
meat each day.
Benefits of Creatine Monohydrate
Creatine monohydrate is a dietary supplement that athletes and many
bodybuilders use to increase high intensity exercise performance, increase
strength, have fuller looking muscles, increase body mass and have faster post
workout muscle recovery.
Because anything that improves performance is usually associated with
steroids, creatine has gotten a bad reputation from people who do not understand
it. There are a wide variety of responses to the supplementatation of creatine;
some people respond to it very well and almost instantaneously and others don't.
For example, a vegetarian who already has a low amount of creatine coming from
his daily food intake would probably respond better than someone who eats meat
everyday (a very good source of creatine). Creatine is not a hormonal
supplement like other legal steroids or prohormones.
Are there any Side Effects of taking Creatine Monohydrate?
No, studies have shown that consumption of creatine monohydrate does not
cause any serious adverse side effects. However, some people may experience
slight stomach and digestive discomfort like gas or bloating or possibly
diarrhea for a few weeks when first starting the use of creatine. The digestive
and stomach problems may be eradicated by lowering the amount of intake of
creatine monohydrate. Since creatine supplementation causes the muscles to
retain water, some people may experience a slight weight gain of as many as five
pounds in the first few weeks, and may also become dehydrated.
(http://www.creatine-monohydrate.org/)
4. Branch Chain Amino Acids (BCAAs)
What BCAA supplements do:
BCAA supplements may help prevent the break down of
muscle tissue, particularly during high intense aerobic activity. The body converts the BCAAs into two other amino acids (glutamine and alanine) which are then released in large amounts throughout the body. The muscles may also be able to use BCAA's as a source of fuel when muscle glycogen levels are depleted.
The evidence
A study conducted in Guelph, Ontario demonstrated that supplementing with 4 grams of BCAAs before and after exercise can reduce muscle tissue breakdown (MacLean et al., 1994). They also appear to help maintain muscle tissue in athletes that consume a diet that is low in carbohydrates (Williams, 1998).
Use: 15-30 minutes before fasted morning lift or intra workout
What BCAA supplements do:
BCAA supplements may help prevent the break down of
muscle tissue, particularly during high intense aerobic activity. The body converts the BCAAs into two other amino acids (glutamine and alanine) which are then released in large amounts throughout the body. The muscles may also be able to use BCAA's as a source of fuel when muscle glycogen levels are depleted.
The evidence
A study conducted in Guelph, Ontario demonstrated that supplementing with 4 grams of BCAAs before and after exercise can reduce muscle tissue breakdown (MacLean et al., 1994). They also appear to help maintain muscle tissue in athletes that consume a diet that is low in carbohydrates (Williams, 1998).
Use: 15-30 minutes before fasted morning lift or intra workout
5. C4 Pre Workout
Contains caffeine and other ingredients for energy and mental focus.
Use: 1 Scoop 30 minutes before workout
Contains caffeine and other ingredients for energy and mental focus.
Use: 1 Scoop 30 minutes before workout