Supplements?

Question: I want to increase my muscle mass and strength. What kind of supplements should I take?

Answer: Heavy Squats!

I get a lot of questions about supplements from people trying to increase strength, improve conditioning or gain muscle mass. Most of the time people want the quick answer as if there is the magic pill or powder that will make all your dreams come true. Well, there isn’t one.

The long answer is this. If your training program, eating and sleeping habits are not up to par, no amount of “supplements” will make any difference. If you’re not improving, look at your training FIRST! Your program should contain basic barbell movements; squats, deadlifts, and presses of all kinds. SECOND is diet. Are you getting enough quality protein, vegetables, fruits and complex carbs? Like my brother always says, “you gotta eat big to be big”... and are you drinking enough water? Most people are very dehydrated and don’t even know it. I drink between 160 and 200 ounces of water a day……but then again I’m 300 lbs. THIRD is rest. Are you getting enough sleep? 7-8 hours per night? Are you stressed out? If so give it to the LORD. Philippians 4:6-7 says “⁶ do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. ⁷ And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Apparently we’re not supposed to be anxious about anything. God’s Word is true and if He says it’s possible to never be anxious about anything, then it’s possible. I’m not quite there yet, but with Christ living in me I’m getting closer each day.

If everything mentioned above is squared away and you’re making gains, but want an extra edge, then supplements can help. I place my use of supplements in three categories: what I take “Always”, “Usually”, or “Sometimes”.

*My “always” category includes substances that I take no matter what I’m training for and are typically geared toward overall health.

Multi-Vitamin/Mineral = these are typically a “one a day” tablet taken to insure I have all the essential elements needed for all bodily functions.

Vitamin C = antioxidant and mild anti-inflammatory.

Fish Oil = for cardiovascular and joint health. Lift Big/Eat Big has a T-shirt that I must have which says “If you can’t fix it with squats or fish oil, you’re probably going to die”. Right on!

Whey Protein = I always take whey protein post-workout because it digests quickly and aids in muscle repair.

*My “usually” category includes extra protein and those supplements that can increase performance or aid in recovery.

Blended protein = usually a combination protein containing whey, milk and egg. I’ll take this with breakfast to increase my protein intake as I get closer to a contest.

Casein protein = I’ll take this at bedtime to insure that when my body is repairing itself, there is ample amino acids in my system to do the job. Unlike whey, casein protein digests slowly so it will be available in my body while I sleep.

Beta-alanine = I love this stuff! I take it 30 minutes pre-workout and its one of the few supplements that you can actually feel. It enhances muscle performance and strength.

Creatine = there are so many studies on the benefits of creatine, that I won’t even bother explaining.

Branch Chain Amino Acids = for muscle growth and repair.

L-glutamine = the most abundant amino acid in the body, so it must be good.

Calcium/Magnesium/Potassium = Electrolytes!

I usually take either beta-alanine or creatine before I train and cycle them from month to month; not because I think it’s healthier to cycle them but it’s CHEAPER! I’ll take beta-alanine for a month, then creatine for a month….saves on the pocket book. I do the same with BCAA’s and L-glutamine; taking either after I train and rotating monthly.

So a typical day for me looks like this:

Breakfast + combination protein + multivitamin + fish oil + water

Pre-workout

Beta-alanine or creatine + water

Post-workout

BCAA’s or L-glutamine + whey protein + water

Lunch + calcium/magnesium/potassium + water

Lunch #2 + vitamin C + fish oil + water

Dinner + fish oil + water

Bedtime

Casein protein + vitamin C + water

*My “sometimes” category is supplements that I use once and a while or something I’m trying out to see if there are any benefits. These are typically other amino acids like L-arginine, citrulline malate, or any of the essential amino acids. I’m currently trying arginine alpha-ketoglutarate twice a day to see if there are any tangible results. I get most of my supplements from True Nutrition, South Carolina Barbell, and yes…. Sam’s Club.

EAT - LIFT – EAT – SLEEP – GROW - REPEAT