Yo man. I want to get big. Not just a little. A lot. Like massive. Like scare little children when I lumber down the street, my pants swiffing because my thighs are so big they rub together. You know what I'm talking about. I want to be called Quadzilla. I want Tyrannosaurus Pex. I want to get pulled over on the highway for having two guns and a six-pack. Know what I'm saying? Anyway, I need you to tell me about supplements. As I understand it from the meatheads in my gym, pills and powders are the way to get big quick. So fill me in. What do I need?
- Eazy "Etiolated Ego" E.
Okay, let me break it down for the Eeeeeze. Your attitude is familiar. Why? Because every single guy who has your reverse-anorexic mentality and has just started lifting weights desires some get-big-quick magic potion that he can pick up at the local GNC. Unfortunately, this is the wrong mindset. In the world of bodybuilding, of getting in shape, of - as an esteemed gym buddy puts it - 'trying to look good naked,' there are no short cuts.
To that end, there are no magic pills or powders. Training smart and hard, proper nutrition and enough recovery time are the big three when it comes to achieving muscular hypertrophy. However, that is not to say that supplements should be disregarded. On the contrary, if used properly, they can be valuable assets to any successful training regimen. So let me discuss briefly the three most important
supplements ...
Protein powder comes in many forms and flavors. You can get it with or without carbs, you can get high-fat versions that are supposed to increase bioavailability and absorption. You can get protein with a ton of extra crap thrown in - HMB, tribulus, fat burners, you name it. But the best way to go about choosing a protein powder is by the KISS method - Keep it simple, stupid.
First, decide why you need it. If it is simply to add more protein to your diet, go with a straight whey protein. Convenient and usually pretty palatable, whey protein is easy to mix before/during/after workouts. It's easy to drink with a meal if Dewick isn't serving your brand of something-rubbed chicken that night. You can even cook with it (though I have never tried it, I hear that you can toss protein powder into cake mix and make a protein cake - try at your own risk).
If you are trying to gain weight and need extra calories, go for a mass shake. These are usually a little bit better tasting, since they have roughly twice amount of carbs than protein (read: mostly sugar). Mass shakes are useful before bed, when you will essentially be fasting for the time you're asleep. They are also good for a quick meal post workout, when your body is craving nutrients.
When purchasing protein, my advice is to buy the biggest size you can. It saves money, and it also keeps you from the hassle of getting more every week.
The second most important supplement is creatine. Yes, some people are against it. Others swear it's the same as steroids, it causes your hair to fall out, it destroys your liver, etc. Well, the truth is (and when I say 'truth', I mean my 'opinion' based on studies and articles and interpreted empirical research) that creatine can be a useful addition to anyone's supplement arsenal. Side effects are rarely present, and if they do appear, it's usually cramps or upset stomach - and this commonly abates with continued use.
As for purchasing, again, simple is better. You don't have to go for a fancy creatine cocktail. Instead, buy the generic creatine monohydrate, and mix in a couple tablespoons of dextrose when you take it. Dosing is commonly 10g/day for 4-5 days, followed by maintenance of 5g/day for the duration of the time you're on it. Take it post workout, and be sure to drink lots of water through out the day.
While I won't get into the biochemical mechanisms that creatine works through, suffice to say it should shorten your recovery time and increase your power.
The third most important supplement is a multi-vitamin. Bodybuilding is taxing, and making sure you get enough vitamins is paramount. Taking a multi-vitamin regularly will ensure you are getting the recommended daily dose of all the essentials, and then some. It will help speed up recovery time and will also improve your overall feeling of health (depending on how much you booze on the weekends, it may simply make you feel a little more 'normal').
That said, it is important to note that supplements are called 'supplements' for a reason. They are meant to supplement your diet. Like anything, they can be detrimental if abused - to your system, and to your wallet. With bodybuilding, more is never really better, and the same goes for
supplementing.
As for the other crazy stuff on the market - M-1t, Nitric Oxide products, etc - I am not your mom (obviously), but I will say that there isn't much research on those things, so my advice would be to stay away. With proper eating, training, recovery and the right amount of supplementation, you will grow.
