This series, entitled “The Supplement Symposium” will take a look at various supplements and which ones you can (or should) utilize for specific goals. In …
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MuscleDog For Men > Article Discussion > The Supplement Symposium: Part Three
The Supplement Symposium: Part Three
This is a great article… Very informative!!
These are some of the most popular sport nutrition supplements taken by athletes, bodybuilders and fitness enthusiast..
Protein Powder: What is your protein of choice…I am looking for some new ideas: A good tasting low calorie chocolate around 110-130 calories per serving???
I like MHP Probolic, Beverly International, Metabolic Drive, and Optimum Casein…
BCAA: What branch chain amino acids do you take?? I LOVE Xtend by scivation… I am not sure if i notice any difference in recovery however I love the taste and I am sure it is benefiting me somehow lol.
Creatine Monohydrate: This quote bellow makes me MAD!! You have to really research the supplements you are taking..there are soooo many scams!
“Beware of bad marketing and labeling – companies like to add all sorts of whacky things to their creatine supplements and claim that they increase the benefits or absorption, etc. This is a bunch of bologna since the chemistry doesn’t work like that. You can’t attach any of these other products to creatine, so essentially you’re paying extra for creatine monohydrate diluted with whatever they are adding and probably even some filler product. Try to find the purest creatine monohydrate you can, and leave it at that”
Beta-Alanine: I heard great things about this supplement.. I am thinking about taking it myself! What supplement company/product do you guys recommend??
“Beta-Alanine is kind of like the new kid on the block in the supplement industry”—It has been shown to increase work capacity, reduce fatigue, boost recovery and improve both aerobic and anaerobic thresholds (muscle and general endurance).
These are some of the most popular sport nutrition supplements taken by athletes, bodybuilders and fitness enthusiast..
Protein Powder: What is your protein of choice…I am looking for some new ideas: A good tasting low calorie chocolate around 110-130 calories per serving???
I like MHP Probolic, Beverly International, Metabolic Drive, and Optimum Casein…
BCAA: What branch chain amino acids do you take?? I LOVE Xtend by scivation… I am not sure if i notice any difference in recovery however I love the taste and I am sure it is benefiting me somehow lol.
Creatine Monohydrate: This quote bellow makes me MAD!! You have to really research the supplements you are taking..there are soooo many scams!
“Beware of bad marketing and labeling – companies like to add all sorts of whacky things to their creatine supplements and claim that they increase the benefits or absorption, etc. This is a bunch of bologna since the chemistry doesn’t work like that. You can’t attach any of these other products to creatine, so essentially you’re paying extra for creatine monohydrate diluted with whatever they are adding and probably even some filler product. Try to find the purest creatine monohydrate you can, and leave it at that”
Beta-Alanine: I heard great things about this supplement.. I am thinking about taking it myself! What supplement company/product do you guys recommend??
“Beta-Alanine is kind of like the new kid on the block in the supplement industry”—It has been shown to increase work capacity, reduce fatigue, boost recovery and improve both aerobic and anaerobic thresholds (muscle and general endurance).
thanks llulko!
since supplements aren’t regulated, you really have to be careful and read labels and do your due diligence on the research behind things before buying. you never know what garbage companies will add or say to make a quick buck, and they can essentially do anything they want since their are no watchdog agencies.
i’ll admit i have a fondness for Biotest products. they always try to use the highest quality ingredients they can find and base all of their supplement formulas on the latest research, even changing formulas as new research emerges. since i am extremely skeptical of many companies out there, i haven’t messed around with a whole lot of different companies, although there are a few more out there that make quality supplements. if i had to recommend one though i would go with Biotest (Surge, Metabolic Drive, etc) for all of the above mentioned products.
since supplements aren’t regulated, you really have to be careful and read labels and do your due diligence on the research behind things before buying. you never know what garbage companies will add or say to make a quick buck, and they can essentially do anything they want since their are no watchdog agencies.
i’ll admit i have a fondness for Biotest products. they always try to use the highest quality ingredients they can find and base all of their supplement formulas on the latest research, even changing formulas as new research emerges. since i am extremely skeptical of many companies out there, i haven’t messed around with a whole lot of different companies, although there are a few more out there that make quality supplements. if i had to recommend one though i would go with Biotest (Surge, Metabolic Drive, etc) for all of the above mentioned products.
Priority #1: Whey Protein Powder
Why it makes the list:
Whey tops the list of mass-gain supplements because it’s the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, No. 4 on our list). Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.
How to maximize its effects:
Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training. Also consider taking 20-40 grams of whey immediately upon waking every morning to kick-start muscle growth. Your best bet is to choose a whey powder that contains whey protein hydrolysates (whey protein broken down into smaller fragments for faster digestion) or whey protein isolate.
Priority #2: Casein Protein Powder
Why it made the list: The other milk protein, casein, squeaks in just under whey. Casein has always played second fiddle due to its very slow digestion rate, yet this makes it ideal as a pre-bedtime snack because it prevents catabolism while you sleep by emptying slowly and steadily. Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass. And new research finds that casein gives whey a run for its money - when it’s taken postworkout, casein boosts muscle protein synthesis much like whey does. It’s even suggested that a whey and casein protein shake taken after training increases muscle growth better than either protein taken alone.
How to maximize its effects: Choose a casein protein that contains micellar casein (the slowest-digesting casein you can buy) and take 20-40 grams right before going to bed. After workouts, add 10-20 grams of casein to your whey protein. Also, use 20-40 grams of casein in your protein shakes between meals.
Why it makes the list:
Whey tops the list of mass-gain supplements because it’s the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, No. 4 on our list). Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.
How to maximize its effects:
Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training. Also consider taking 20-40 grams of whey immediately upon waking every morning to kick-start muscle growth. Your best bet is to choose a whey powder that contains whey protein hydrolysates (whey protein broken down into smaller fragments for faster digestion) or whey protein isolate.
Priority #2: Casein Protein Powder
Why it made the list: The other milk protein, casein, squeaks in just under whey. Casein has always played second fiddle due to its very slow digestion rate, yet this makes it ideal as a pre-bedtime snack because it prevents catabolism while you sleep by emptying slowly and steadily. Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass. And new research finds that casein gives whey a run for its money - when it’s taken postworkout, casein boosts muscle protein synthesis much like whey does. It’s even suggested that a whey and casein protein shake taken after training increases muscle growth better than either protein taken alone.
How to maximize its effects: Choose a casein protein that contains micellar casein (the slowest-digesting casein you can buy) and take 20-40 grams right before going to bed. After workouts, add 10-20 grams of casein to your whey protein. Also, use 20-40 grams of casein in your protein shakes between meals.
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