Choosing the right supplements to build muscle can be overwhelming and downright confusing with the mass array of bodybuilding products on the market. New supplement manufacturers are popping up everywhere and existing ones are constantly formulating new products. All of them display hyped-up advertisements as to why their products are better than their competitors' products, as well as why their latest version of a particular product outweighs previous versions. Interestingly enough, many companies include scientific data and claims in their promotions to back the effectiveness of their products.
A question I've always posed to myself is if a certain supplement worked so well when it first came out wouldn't it work just as well ten years later? And if it did indeed produce such dramatic results how could a newer version or another manufacturers' version be so much more effective? Let's take creatine for example, which is one of the few supplements that has lived up to its claims and stood the test of time. The early and most popular version is creatine monohydrate and was deemed most effective when mixed with a simple carbohydrate source. People were blowing up in the gyms everywhere and most claimed to have gained a substantial amount of strength while on it. Now, there are several versions of creatine, all which companies claim are far superior to creatine monohydrate.
Creatine is only the beginning as there are numerous supplements for building muscle. My intention is not to knock supplements as a whole, nor is it to say that the supplements outlined in the plan below are the only ones that work. Rather, it's to give you a solid foundation of a few basic supplements that should produce results. These supplements are also a staple in many professional bodybuilders' regimens. Below are the basic supplements and brief description of each, as well as a plan (keep in mind that this outline is simply my opinion. I am not a physician; you should always consult with your physician before taking any type of supplements. You should also follow the labels for each of these products in regards to the amounts to be taken).
Whey Protein: Whey protein is known to be the highest quality source of protein and it absorbs quickly. This makes it perfect to take upon waking and for pre and post workout meals.
Creatine: Creatine delivers energy to your muscles, and is widely used to build muscle and improve strength and performance. Many take some form of creatine before, during, and after their workout. Some may go through a loading phase with creatine monohydrate, though there is some controversy as to the necessity of this tactic.
Glutamine: Glutamine is a nonessential amino acid known to aid in recovery. Many take glutamine before, during, and after their workout as well as before bed.
BCAAs (Branched-Chain Amino Acids): BCAAs consist of the three essential amino acids leucine, isoleucine, and valine. Like creatine and glutamine, many take BCAAs before, during, and after their workouts as BCAAs are known to prevent muscle breakdown.
Below you'll find a reference chart for these supplements with the best times to take them:
Supplement - Times to Take
Whey Protein - Upon waking, pre/post workout, between meals
Creatine - Pre/during/post workout
Glutamine - Pre/during/post workout and before bed
BCAAs - Pre/during/post workout
The supplements above may look familiar and that's because they've been around for a long time and have a reputation of producing results. Often times, if something doesn't live up to its' claim, word of mouth gets out and it doesn't stay around for too long. This goes for bogus supplements companies as well.
There you have it, a basic supplement plan that should produce solid results.
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