Diet that is rich in all the necessary nutrients is an absolute must for muscle-mass building. Although, very often the sum of nutritional ingredients provided with food is insufficient when combined with intensive training, which is why comprehensive supplementation is extremely important as a guarantee for achieving the expected results.
Every workout session causes devastation in our bodies, generating all sorts of micro damages to the muscle tissue. Remember, the tougher the workout, the greater the damage to the tendons and muscles, and thus the importance of comprehensive supplementation - we have to provide essential conditions for recuperation to accelerate the growth of muscles.
Pre-workout supplementation
BCAA and glutamine
Catabolism (decomposition) of muscle tissue is the greatest nightmare of all the gym-goers. The catabolic state is a result of providing an amount of branched-chain amino acids that is insufficient to the needs of the body – which causes the muscle protein to decompose in order to meet those requirements. To avoid the situation, a BCAA supplementation is recommended, as it provides all the necessary, easily digestible branched-chain amino acids (thus BCAA), which contain approx. 3 to 5 grams of BCAA and/or glutamine. Each of those four amino acids is essential for muscular growth. First of all, during workout, they might be converted to energy by muscle cells – which increases their nutrient needs directly after workout!
Dosage of BCAA is variable. The best option is to ingest 1g of BCAA for every 10kg of the body weight.
Pre-workout supplements containing nitric oxide boosters
Nitric oxide anabolizer (NO), also known as “NO boosters”, are making a great career. Their application takes place only directly before the workout, and their influence is marked by maximizing and speeding the process of supplementing nutrients to the muscle cells. The effect of NO boosters is an increased anabolic efficiency of amino acids provided with food, and a characteristic “pump” caused by an improved blood flow to the muscle.
Martial arts fighters or endurance athletes, as well as strongmen, should avoid supplements containing NO boosters, as the muscle pump causes a great decrease in one’s mobility and may lead to a quick muscle cramp. Therefore, if you are only trying to improve your physique or participate strictly in bodybuilding, then supplements containing NO anabolizers would be perfect for you. For fighters (and beyond), we recommend a beta alanine as a pre-workout supplement, which is discussed below.
Carbohydrate supplements
Carbohydrate supplements will provide a basic source of energy for your muscles during your workout session. Carbs increase the physical endurance during an exhausting training and guarantee a constant supply of muscle cell glycogen. Some carbohydrate supplements consist of a mixture of carbs of a fast (glucose) and more time-released (maltodextrin) digestibility, thus providing a stable delivery of energy during workout. An increase in popularity of complex carbohydrates, such as starch polymers (Vitargo and Waxy Maize) can also be observed on the market.
It should be noted here, that in the moment when we feel a decrease in energy during workout, also carbs should be provided – and the best solution is to supply them throughout the training in smaller doses, to guarantee their constant delivery. It is most effective to dose them yourself rather than rely on popular isotonic drinks. With a very intense training, what you will need is a hypertonic drink (which can be made by adding a bigger amount of an active substance to water) 3 to 5 grams of creatine monohydrate.
The advantages coming from supplementing with the above substance are widely known and well-documented. In addition to other supplements will assure a synergistic response of creatine.
Beta alanine
The basic advantages of beta alanine are: increased muscular power and muscle mass, escalation of anaerobic and aerobic endurance and a boost in performance, which allows to train longer and harder. Research has shown that daily amount of 3.2g to 6.4g is sufficient to effectively increase one’s carnosine level and improve personal results. The latest research shows that intake of 4 to 5g of beta alanine a day increases the carnosine levels.
Mid-workout supplementation
It will usually be a carbohydrate drink enriched in vitamins and minerals, although you can occasionally come across products that also contain amino acids – usually BCAA.
Post-workout supplementation
Post-workout supplementation is as important, if not more important, than the workout itself. Insufficient supply of amino acids or carbohydrates in one’s diet will quickly lead to catabolism of muscle mass, which will wreck all the hard work.
The general rule is that directly after workout you should take a proper amount of carbs (ranging from 50 g to even 150g), then 20 minutes later - fast-released protein in the form of whey protein isolate or hydrolyzate (25 to 45 grams) and a dose of creatine (5 to 10 grams). Those experiencing an exceptionally hard workout should also consider a portion of BCAA.
Remember that strength training destroys the muscle structure and after finishing a workout session, the most important issue for our body is to supply a sufficient amount of amino acids to cure the damage caused to the muscles. Without protein, the workout itself will be wothless and will cause damage to the body, which is what we are trying to avoid.
To sum up:
0.8-1.0 g/kg of body mass 50/50 mixture of dextrose and maltodextrin
0.4-0.6 g/kg of body mass of hydrolyzate of whey protein or mixture with isolate
3-5 g BCAA
3-5 g glutamine
3-5 g creatine monohydrate / creatine stack
Exemplary comprehensive supplements:
Recently, products containing all of the above mentioned substances have gained an increasing popularity. As for pre-workout, you can expirement with:
Betancourt D-Stunner or Bullnox, ANS Ritual, Olimp Redweiler.
Mid-workout:
Muscle Warfare Nuke, Olimp Carbonox, Scivation Xtend.
Post-workout:
Olimp Creatine Xplode, Olimp BCAA Xplode, Olimp Carbonox, Scivation Xtend.
There can be many more options, and all depend on your personal preferences. In general, doses of each of the substances are not presented in the ingredients list and they are listed as a mix or blend without specific information about the quantitative contents. That can be explained though: the competing companies do not want their specific composition to be stolen by another manufacturer.
