Essential Supplements
Where You Should Start
Originally Published in our Online Newsletter
DISCLAIMER: I understand that the author is not a licensed
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condition with me. I also understand that the author did not intend this information
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following article is not intended to be a substitute for medical advice from a
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that I am in good health and that any suggestions will not cause me harm. I will
read all labels for any product that I might use, and if I experience any unusual
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The Essential Supplements - Part One
For the next several newsletters, I'll
be discussing what I consider to be
the essential supplements. Supplements
that anyone from a weekend warrior to
a serious lifter should consider using
to make the most of their efforts.
Let's get started....
The basic supplement you really need to
continuously use - no cycling necessary -
is protein. It is a staple in our diets.
Yes, I've heard doctors say you can get
enough from whole foods, but many of the
doctors I know look like they get way too
many whole foods! As we try to perfect
our physiques, we want lean sources of
protein like eggs, tuna, turkey, chicken
breasts, milk, and more - including a
protein supplement or two.
With heavy weight training, our bodies
demand more protein in order to recover
and grow. The typical amount recommended
for a person is .7 grams per pound of
bodyweight per day. With intense training
our bodies can use more - up to .9 grams
per pound. Obviously, it is simple just
to round the .9 up to 1 gram per pound of
bodyweight. While bulking, some lifters
take as much as 1.5 grams per pound. I
recommend not going over that amount.
To beginning lifters, our supplement
shelves look like a toy store, but time
and time again I say, "Protein is the
basic supplement you need to start out
with. Stick with it for six months before
you consider other supplements like
creatine."
Protein is the basic supplement
containing the "building blocks" for
muscle, and it is the only supplement a
beginner should consider.
Surely, someone is saying what about
vitamins, anti-oxidants,
etc.? That's why I suggest two protein supplements: a good
meal replacement and
a protein powder. Today's
MRP's
are designed as an all-in-one nutritional
source including vitamins and anti-oxidants.
If you've been taking vitamins with your
MRP, check the labels to make sure you are
not getting too much of a good thing. Use
an MRP for a small meal or two and use a
protein powder like Pro M3
or Whey Complex Plus
as an after-workout drink and
possibly a bedtime snack. If you don't
use an MRP and prefer just a protein
powder, you probably want to consider a
vitamin supplement as well.
When considering what type of protein
supplement to use, remember that whey
absorbs rapidly and other proteins like
casein and egg albumin absorb more slowly.
That's why I believe a blended protein is
ideal in most cases. The whey assimilates
rapidly when you need it post-workout and
the casein and egg proteins absorb more
slowly - "time-released" - (as they are
sometimes hyped) which prevents your
body from using muscle tissue as a protein
source between meals. Some blended
proteins I recommend are listed above
like Pro M3 and
Whey Complex Plus.
Pro Complex is also a great
choice. Proteins like ProM3 are now
also adding digestive enzymes to further
enhance your body's usage of every gram
of protein you provide it.
Also, although many protein supplements
provide a wide array of amino acids,
I've found supplementing additional
aminos to be most essential to training.
A couple of great recommendations are
BCAA 1000 caps by Optimum Nutrition or
Mass Amino Acid Tablets by Beverly International.
If you are using any of the new ready
to drink protein formulas, like Isopure
bottles, Myoplex Ready-to-Drink, or
Designer Protein Blast drinks, amino
acid supplementation is a must because
these formulas don't have the amino
acid profiles that are available in
powders.
Finally, you can keep a constant supply
of protein in your desk, briefcase,
backpack, or wherever with the large
variety of protein bars now available.
I suggest starting a journal to keep track
of your diet if you haven't already. Count
those grams of protein and make sure you
get enough. You will notice the difference
if you haven't been!
To recap, you can get protein from:
- Protein Powders
- Meal Replacements (MRPs)
- Amino Acids
- Protein Bars
** Remember if you leave out the MRP, you should
supplement with a multi-vitamin!
Click Here to read Part II of the Essential Supplements Series.
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