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Bodybuilding Supplementation Basics

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What Nutritional Supplements Should I Use? 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.


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Bodybuilding Supplementation Basics
Copyright (c) 2008 Hugo A Rivera
Body RE-Engineering
http://www.losefatandgainmuscle.com



What Nutritional Supplements Should I Use?

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.

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. Can't we get all the nutrients we need from food
alone? 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:

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:

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.

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 From?

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

You have to be very careful with what type of vitamin and mineral
formulas you choose as some don't always contain what the labels
claim (thanks to unscrupulous manufacturers) and some come from
such poor sources that they are not absorbed very well by the
body. Other Reputable Companies On The Market That I Have Used
Include: Twinlabs, EAS, Weider, Labrada, Shiff, Optimum
Nutrition, Advanced Nutrition, Higher Power Nutrition, and
Champion Nutrition


Protein Supplements

Because of hectic schedules it is impossible to eat the six
perfectly balanced meals that are required to get in shape a day.
Therefore, these supplements can be used as "fast food". They
are easy to prepare (if it is a protein bar then no preparation
is required) and most of the formulas that are available on the
market today pay close attention to taste. Having said that,
there are many categories of protein supplements. Before we cover
the different categories of protein supplements and how to use
them, let's talk about the different sources of protein found in
these supplements.

Types of Protein Sources

There are many sources of protein from which protein powders or
bars are made of. Protein quality is measured by Biological Value
(BV). BV is a value that measures how well the body can absorb
and utilize a protein. The higher the Biological Value of the
protein you use, the more nitrogen your body can absorb, use, and
retain. As a result, proteins with the highest BV promote the
most lean muscle gains. Whey protein has the highest BV value,
rating at 104. Egg protein is only second to whey rating as a 100
with milk proteins being a close third rating as 91. Beef rates
as an 80 with soy proteins a distant 74. Bean proteins, due to
the fact that are plant-based proteins, only rate a 49.

Now that we have discussed BV values, let's discuss each protein
source in more detail.

Whey Proteins (Whey Concentrate/Whey Isolate) I feel that whey
protein is a great protein source for the following reasons shown
in a growing number of studies:

1) It improves sports performance because it reduces stress and
lowers cortisol levels (hormone that destroys muscle).
2) Improved immunity by increasing glutathione (GSH), which is a
water soluble antioxidant found in the body.
3) Improved liver function in some forms of hepatitis.
4) Reduces blood pressure.
5) Can help fight HIV.
6) Helps reduce overtraining (which is linked also to low levels
of GSH).


In addition to the above, 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
many advertisers would like you to believe, but based on current
research, it can be a valuable addition to one's diet for the
reasons outlined above.

Also, all whey is not created equal. The whey that will give you
the benefits described above has to be micro-filtered. Otherwise,
it is just the garbage left after pasteurizing milk.
Micro-filtration than has to be done at very low temperatures in
order to allow for the production of high protein contents with
no undenatured protein, minimum fat, minimum cholesterol and
minimum lactose.

ii) Isolates & Concentrates

In addition, there are whey isolates and whey concentrates. Whey
isolates are sub-fractions of whey that are absorbed much more
rapidly into the system. This is a good thing for post workout
nutrition as at this time the body is in dire need of amino
acids. 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.

iii) Egg Protein

Egg protein is a super bio-available protein second only to whey,
as previously discussed. It is a slower released protein than
whey, which makes it perfect for throughout the day use. One
thing that I like to do is mix some egg and whey protein for the
most bio-available protein shake in the planet!


iv) Milk Proteins (Calcium Casseinate/Miscellar Casein)

Milk proteins, just like egg proteins, are a highly bio-available
protein source (slightly less BV than egg) that is slowly
released into the blood stream.

Calcium Casseinate is the regular protein that is found in
regular milk and other dairy products. Miscellar casein is the
natural, undenatured form of casein found in milk. It is
separated from milk by means of ultrafiltration, without the use
of chemicals, which increases the amount of bioactive milk
peptides that support immune function as well as enhance muscle
growth.

A property of micellar casein is that it may have the ability to
provide a steady release of amino acids into the blood stream,
which makes it an excellent choice for a long lasting
anti-catabolic (muscle protecting) protein.

v) Beef Proteins

Beef proteins are slow released proteins that rate an 80 on the
BV scale.

While I don't know of any protein supplement in powder on the
market that is made from beef proteins, there are beef liver
tablets out there that do provide the benefits from beef
proteins. Beef proteins are abundant in blood building iron and
also on B-vitamins, all factors that contribute to better
nutrient utilization and energy production.

vi) Soy Proteins

Soy has been shown to exhibit positive health benefits for both
men and women. Studies have shown they may reduce the risk of
hormone-dependent cancers (breast, prostate, etc), and other
cancers as well. Soy's primary health benefits include reducing
high cholesterol and easing the symptoms of menopause (due to the
fact that it contains estrogen like substances called
phyto-estrogens). Soy has also been shown to help with
osteoporosis by building up bone mass. Because of this, I like to
recommend 1 serving of soy protein per day for women but only for
its health benefits.

However, in the muscle building department, I don't feel that
soy is very useful, especially for men. First of all, its BV
value is a distant 49, and second of all, since it has estrogen
like substances, it could potentially reduce the utilization of
testosterone through the binding of phyto-estrogens to the
testosterone receptors.

II) Types Of Protein Supplements

Now that we have covered the main proteins present in protein
supplements, lets discuss the different types of protein
supplements on the market.

i) Weight Gainers

Weight gainers are protein shakes whose protein source consists
mainly of whey proteins (mostly concentrate with some isolate as
well). Some also include other proteins such as milk proteins
and/or egg. These products are characterized by their extremely
high carbohydrate content; typically in the form of maltodextrin
(a high glycemic complex carb) and fructose (simple sugar
originating from fruits).

Weight gainers were very popular back in the 90s but their
popularity has died mainly because most people do not have the
fast metabolism of a hardgainer; so as a result, a high
carbohydrate diet applied on a person with over 10% body fat
typically leads mostly to fat gains instead of muscle mass gains.
For hardgainers however, and bodybuilders who are below 10% body
fat, these products be very useful for getting in the amount of
quality calories required to gain quality muscle.

They are best when used for the mid-morning, mid-afternoon and
post workout meals as the carbohydrate content is of a fast
released nature. They can be mixed with fruit juice or skim milk,
and in order to increase the calorie content the use of flaxseed
oil and fruits is invaluable.

My favorite weight gainers on the market are:

* Prolab's N-Large II (the most popular one on the market)
* Beverly International's Mass Maker
* Twinlab's Gainers Fuel 2500
* Champion Nutrition's Heavyweight Gainer 900
* Weider's Mega Mass 4000
* Clark Bartram's X-Treme Size
* EAS Mass Factor

This is not a comprehensive list by any means, but rather a list
of the products that I know are good. The fact that a product is
not on this list does not mean that it is not a good one.

ii) Meal Replacement Powders (MRPs)

These powders are lower in calories due to the fact that they
have way less carbohydrates than weight gainers. They were
created after the realization that most of the population does
not have a weight gain problem and therefore the weight gainers
on the market were of little use to them.

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 milk proteins. Typically, the carbohydrate
component used to be maltodextrin, yielding around 25-27 grams of
carbohydrate per serving, but the newer generation formulas
consist of slower released carbohydrates like brown rice and oats
in order to make the product lower glycemic in nature.


While these products are too low in calories for most
Hardgainers, they can use these as long as they add other
ingredients such as fruit, skim milk and essential fats in order
to increase the caloric base.

My favorite MRP on the market, by far, is Prolab's Lean Mass
Complex, as it is instantized (you can mix with liquid and a
spoon), and has a unique cinnamon oatmeal flavor. In addition it
contains essential fats, a slow released carbohydrate matrix and
a protein blend of whey proteins and miscellar casein. Other good
products I like are are:

* Beverly International's Ultra Size
* Champion Nutrition's Ultramet (the vanilla flavor is
excellent)
* EAS' Myoplex (though it is very hard to mix)
* Labrada's Lean Body

Any of these products can be used throughout the day in between
meals or after the workout.

iii) Protein Powders

Protein powders are just powders that consist mainly of protein
(typically whey protein is what is sold these days but you can
also find blends). Typically, they contain no more than 5 grams
of carbohydrates per scoop and 20-25 grams of protein (per
scoop). Calorie wise they consist of anywhere from 100-125
calories.

Good sources of these powders are:

* Prolab's Pure Whey (available now also in Cinnamon Oatmeal
flavor)
* EAS MyoPro (chocolate being my favorite flavor)
* Next Nutrition Designer Protein
* IronTek's Essential Protein

The powders just mentioned are mainly whey protein concentrate.
The best isolates in the market are:

* Natures Best Zero Carb Isopure
* Prolab's Isolate

My favorite blends in the market of whey proteins with slower
released proteins are:

* Beverly International's Muscle Provider (whey and egg blend)
* Prolab's Protein Component (also available in my favorite
Cinnamon Oatmeal flavor)

I love protein supplements because of the many uses that they
have. For instance in the morning I like to have oatmeal with
Cinnamon flavored protein powder. One can also use them to add
more protein to either a meal replacement powder or a weight
gainer. Alternatively, one can also use them for creating a
home-made weight gain formula.

So now, which protein product should you choose? If trying to
gain weight then a weight gainer for sure. If you are looking to
have a 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 5-lb tub of protein powder.

iv) Protein Bars

These are bars made out of any of the protein sources listed
above. The carbohydrate mix is usually a combination of glycerin
(which is not really a carbohydrate but a sugar alcohol) and
sugars. They are low in calories compared to a weight gain shake
and typically contain less than desirable fats. If trying to lose
fat, then limit their use to once per day at the most.

If doing a competition then I would not touch them. The ones I
like most in the market today are:

* Premiere 1 Odyssey Bars
* Labrada's Lean Body Bars
* Met Rx Protein Plus Food Bars
* Worldwide Pure Protein Bars
* EAS' Myoplex Deluxe Bars

v) Beef Liver Tablets

These tablets are a great source of beef liver and bodybuilders
have been using them for decades in order to obtain the values
offered by beef proteins. The key thing for liver tablets to be
useful is that they need to be manufactured with the highest
grade of beef liver and they also need to be purified from the
fat, cholesterol and other impurities that are contained in the
liver.

When it comes to beef liver tablets the best ones in the market,
in my opinion, are Beverly International's Ultra 40 because they
contain the highest grade of beef liver and have been purified
and processed to contain forty-five times the nutritional amount
of whole beef liver.

The way to use them is to add 3-4 tablets per meal. Each tablet
adds an additional 2 grams of protein from beef liver to your
meals.


C) Essential Fatty Acids

Essential fatty acids, Alpha Linoleic Acid (Omega-3s) and
Linoleic Acid (Omega-6s), are fats that need to be consumed
through one's diet as the body cannot manufacture them. They are
most important as they are involved in several key body functions
such as energy production, fat burning, brain and nerve tissue
development, mood regulation, insulin metabolism, hemoglobin
production, etc. In addition, these fats have some interesting
properties such as anti-inflammatory properties, anti-lipolitic
properties (prevention of extra calories being stored as fat),
reduction in allergies, and immune system strengthening.

Where Can You Get EFA's From?

Having said that, where can one find EFA's? Salmon and flax
seeds are high on the Omega-3s.

If you do not consume any of these items, then either flax seed
oil, flax seed oil capsules or fish oil capsules would be a good
idea to add to your supplements program. Omega-6 fats typically
do not need to be supplemented as they are easily found in
poultry, eggs and whole-grain breads. Typically, one's diet is
abundant on the Omega-6 but lacking on the Omega-3's.

My favorite EFA product is manufactured by a company called Pride
Nutrition which has a blend called Premium EFA. In addition to
Essential Fats, this blend also has CLA (conjugated linoleic
acid) and GLA (gamma linolenic acid). These two fatty acids are
showing very promising studies for weight loss and joint
lubrication.

What's great about this product is the fact that they added the
Lipase enzyme, which helps with the absorption and digestion of
the fats. This product is the only one I have ever tried where
you do not end up burping the oil a few minutes after you take
the capsules.

Other good products are Serrano Labs Alpha Omega-3s, which is
also an excellent product. For CLA only capsules I like Prolab's
Enhanced CLA which also has some flaxseed oil in order to provide
some Omega 3's.

D) Vitamin C

Vitamin C is a water-soluble vitamin that improves your immune
system and helps you recover faster from your workouts by
suppressing the amount of cortisol (hormone that kills muscle and
aids in the accumulation of fat) that is released by your body
during a workout.

Vitamin C is the only Vitamin that I recommend to be taken in
mega doses quantities. Remember that since it is a water-soluble
vitamin, it will not get stored by the body. Research shows that
if taken an hour before a workout (1000mg dose) it significantly
reduces muscle soreness and speeds recovery after a workout.

I recommend a total of 3000 mg per day of Vitamin C. If your
multiple vitamin pack already has 1000 mg, and you take this in
the morning, then all you need is an extra 1000 mg at lunch and
1000 mg at dinner.

A good Vitamin C that comes in 1000 mg capsules at a super
awesome price (250 caps at $10.49) are produced by Higher Power
Nutrition.

E) Chromium Picolinate

Chromium Picolinate is a mineral that may enhance the effects of
insulin, the hormone that pushes amino acids (protein) and
carbohydrates into the muscle cell. As we have previously
discussed, insulin is one of the most anabolic hormones in the
body; it determines if the food that you eat is going to be used
for muscle production, energy production or fat production. When
insulin is secreted in moderate levels, it aids in muscle and
energy production. In excessive levels it only promotes fat
storage. Chromium Picolinate may upgrade insulin's capability to
produce muscle and energy by making the cells in the body more
prone towards accepting this hormone (in other words, enhancing
insulin sensitivity). In doing so, it may help you to gain muscle
and lose fat faster as insulin will now be able to deliver the
desired nutrients to the muscle cell.

Chromium may also keep blood sugar levels stable, thereby
preventing insulin levels from going high enough to begin
promoting fat storage. Again, chromium only works if we follow a
proper diet. Also, while it is not the magic bullet that it was
claimed to be for building muscle back in the early 90's I still
feel that it is useful for ensuring that our insulin sensitivity
is at its peak.

Sources

Again, I like Higher Power's Chromium Picolinate due to the
quality and awesome price. Quantity: 200 mcg with the post
workout meal and with breakfast on days off.

Supplement Recommendations Summary

Essential To Take

* MultiVitamin/Mineral Complex taken with breakfast.
* Chromium Picolinate: 200 mcg at breakfast or post workout.
* Essential Oils, at least 14 grams per every 100lbs of
bodyweight.
* 1 gram Vitamin C taken with breakfast, lunch and dinner.
* Weight Gain, Whey Protein Powder or Meal Replacement Powder
for mixing with skim milk, or water, in order to make protein
shakes. (Needs vary depending on diet).

If your interested in more information about my complete Body
Body Building & Fat Loss Program check out
www.losefatandgainmuscle.com




---------------------------------------------------------------------
Hugo Rivera CFT, ISSN, SPN, BSCE. is a lifetime natural
bodybuilder, a multi certified personal trainer, and a
best selling author with a successful franchise of books
called "The Body Sculpting Bibles" which collectively have
sold over a million copies worldwide. Hugo is also the author
of the "Body Re-Engineering" system which teaches you how to
gain lean muscle mass and get lean without drugs, or expensive
supplements. For more information visit http://www.losefatandgainmuscle.com
or his personal website at http://www.hugorivera.net


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