| By Hilton Preen – Muscle Science | |
| With so many supplements available on today's shelves it is relatively easy to appreciate that the most commonly asked question when it comes to bodybuilding is: “What supplements should I be using?” Supplement claims are loosely controlled by government agencies and most supplement manufacturers tend to overstate the benefits of their supplements. With the solution simply being to ignore the name of the supplement and look at the ingredients listed on the back of the label in order to understand what it is, I hope that this article provides the information that you need to figure out the known benefits of these supplements and categorise them according to the level of performance at which you are at. Coming up with a chart that describes all the supplements on the market was a daunting task as there are so many products and different reasons for using them. After much research I put together this product guide and supplement pyramid to help you make a sensible choice on your supplement purchases, and to prevent you from wasting money by using the incorrect combinations, or using the wrong product. We understand that economics is a real concern when choosing your supplement plan, so I placed them in order of importance with the products at the lower level of the pyramid being your first choice. With that said, these products will have the greatest impact on results. I’m not sure if you are familiar with the government’s food pyramid, but basically it places all the foods you should eat the most, at the bottom. These are listed as breads and cereals whilst foods you should eat the least of - like fat, oils and sweets are listed at the top. My supplement pyramid is based on a similar concept. The products or foods at the lower level should be consumed primarily before the products on the upper levels. The choice of product for each level was based on the impact that a product will have on results, for example, if you had a supplement budget, you wouldn’t buy a workout booster before you bought a multi-vitamin. Even though it may seem more appealing, lacking in any essential nutrient will severely affect your results. The same applies to purchasing testosterone boosters when your protein intake is insufficient. If you don’t have enough protein, additional nutrients will not help. In most cases the most glamorous products such as pre-workout amplifiers receive the most advertising space and will have more appeal, but something as boring as a multi-vitamin may offer far more benefit, and this is why it is important to understand the different between fact and marketing hype. |
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Level One: (Basics) Beginner-less than 6 months experience Protein, carbs, essential nutrients and fats, exercise and a positive attitude As a beginner, you need to get the basics right before you can progress through the pyramid. Included in this level are foods, specific products and activities that are vital to your success and will have a major impact on results. Included in this level are foods and products that include food (protein, carbs and fats) and essential nutrients, as well as basics like attitude and exercise. Protein Although the importance of protein is often overstated, not having enough of it will severely affect results. In fact you will lose muscle. Based on scientific research, you need at least 2g of protein per kilogram of bodyweight. You may hear of some bodybuilders eating more, but that is based on personal preference and not science. Once the body’s protein needs are met, the additional protein will be stored as fat or used as energy. Choice of protein Your choice of protein also affects your protein requirements. Using lower quality proteins like soy, rice and beans may require a higher protein intake. The highest quality protein is whey. |
| Carbohydrates, fruits and vegetables Carbs have received so much bad press over the years. Nevertheless, carbs are still your principle source of energy and are vital to boosting performance. A recent (Bergman, J Hermansen, L Hultman, E Saltin, B 188) shows a 225% increase in performance over subjects on a low carb diet. Workout intensity and volume is directly related to the amount of available glycogen you’ve stored. Sluggish workouts result in insufficient stimulus for muscle growth. Research shows at least 3g per kg of bodyweight is needed for optimal performance. Types of carbs It is important to choose carb sources of good quality keeping sugars and sweets to an absolute minimum. Essential nutrients and fats It is virtually impossible to get all the essential nutrients like vitamins, minerals and essential fats from food alone, this is a medical fact. The AMA (American Medical Association) has recommended that each adult should take one multi vitamin a day. People supplement to overcome dietary shortcomings. Diets can be deficient due to numerous conditions:
Products that fall in to this category: Weight Gainers/Meal Replacements Weight Gainers/Meal Replacements has been added to this lower level because it supplies all the essential nutrients needed to build muscle, including additional calories. It includes high quality protein, carbs and calories. Weight Gainers/Meal Replacements can be used as a pre or post workout drink or anytime during the day as a meal supplement. Multi-Vitamin/Essential Fatty Acids Multi-Vitamin/Essential Fatty Acids supplies all the essential nutrients and fats the body needs to stave off disease and function optimally. |
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