The following list of supplements are the few that I personally use or have used and can see a noticeable difference when I take them. It’s always better to get your muscle building amino acids and micro-nutrients from food but when push comes to shove and you need the convenience to supplement, by all means, do what you gotta do.
PROTEIN POWDERS
I’m a big advocate of protein powders due to my on-the-go mobile training business and lifestyle. These powders are not only a complete protein source (meaning they have all essential and non-essential amino acids) but also vitamins and minerals as well. I currently buy the 10 lb. bag of Optimum Nutrition’s Gold Standard Whey that costs me anywhere from $90-100. I will have 1-2 shakes per day and the bag will last me 5-6 months so this saves me a lot of money. My option on the best options when it comes to buying protein powder will always favor grass-fed whey or free-range egg based sources if you can afford them. The Optimum Nutrition bulk bag that I use might not be the best quality but the brand has been trusted for more than 30 years.
There’s an abundance of protein powders that specialize in different areas like plant based, ketogenic and hypoallergenic. Do some research on which one would be best suited for you and your goals.
ESSENTIAL AMINO ACIDS (EAAs)
Essential Amino Acids or EAAs are compounds that the body does not make, you must get them from the foods you eat. Foods rich in EAAs can be found naturally in meat and eggs and they stimulate cellular repair and boost cell energy, which can help gain lean muscle.
They also help to extract the nutrients from the food you eat so they can be properly absorbed by the body. Nutrients that aren’t absorbed properly can easily turn into stored energy in your fat cells (body fat). Unlike the traditional Branch Chain Amino Acids (BCAAs), EAAs sustain muscle repair growth over a longer period of time, are an appetite suppressant and might have some mental health benefits to them as well.
I will usually take EAAs first thing in the morning, right before and/or during a workout. If I’m fasting or trying to reduce my calorie intake, I’ll use them sometimes to suppress my appetite. You can buy EAAs online, at your local GNC or VitaminShoppe and will cost anywhere from $25-35 for a 30 serving container. GNC has a good brand of EAAs and so does Redcon1. Axe and Sledge Supplements has a hydration/electrolyte formula that’s really good too.
CREATINE MONOHYDRATE
Creatine was first discovered for enhanced physical performance back in the 1970s until athletes started to catch on to it in the 1990s. Since then, its became a popular sports supplement amount many sports like football, hockey, wrestling, and gymnastics. It can be seen taken in high-school, collage and evan at profession levels.
Creatine is a substance that is found naturally in red meat and in our body’s muscle cells. It helps our muscles produce energy during heavy lifting or high-intensity exercise. Athletes and bodybuilders have been known to take creatine in order to gain muscle, enhance strength and improve exercise performance.
When you supplement with creatine, you increase a form of stored energy called phosphocreatine in your cells that helps your body produce more of a high-energy molecule called adenosine triphosphate (ATP). When you have more ATP circulating in your system, your body can perform better during exercise. Think of ATP as your body’s energy currency to lifting things that are very heavy. Supplementing with creatine can also help in areas of recovery from exercise.
Creatine monohydrate is one of the cheapest, most effective and safest supplements you can take. There’s even some evidence showing that it can support quality of life in older adults with brain health. If you’re a vegetarian, who may not obtain enough creatine from your diet, supplementing with creatine monohydrate might be a smart move.
If you’re new to using creatine, some would suggest doing what’s called a load phase where you take 20 grams per day for 5–7 days. You can split these grams into four 5-gram servings per day. If you want to skip the loading phase, you can simply consume 3–5 grams per day, it will just take several weeks to maximize your creatine stores. Creatine does pull more water into your muscle cells so it’s advisable to take it with a glass of water and drink 1/2 to 1 gallon of water per day while taking it.
There are several, more expensive types of creatine claiming they are better than the monohydrate form but there’s no strong evidence to proof this. Creatine monohydrate is very cheap and has copious amount of studies done on it. Creatine exhibits no harmful side effects and contrary to popular belief, can actually prevent dehydration and cramps.
Personally, I add 5 grams of creatine monohydrate with my EEA supplement right before and after a workout. You can choose to take more or do a loading phase but that’s completely up to the individual.
L-CARNITINE
L-Carnitine is a nutrient and dietary supplement that plays a crucial role in the production of energy by transporting fatty acids into your cells' mitochondria. These mitochondria act as engines within your cells, burning fatty acids to create usable energy. For your body to produce it in sufficient amounts, you need plenty of the amino acids lysine and methionine as well as vitamin C. You can also obtain small amounts of L-Carnitine by eating animal products like meat or fish.
Vegans or people with certain genetic issues may be unable to produce or obtain enough L-Carnitine so it’s considered to be a conditionally essential nutrient. These groups are unable to obtain optimal amounts through diet and need to supplement. There are several types of Carnitine to choose from but Acetyl-L-Carnitine (ALCAR) and L-Carnitine seem to be the most effective and commonly used.
Acetyl-L-Carnitine (ALCAR): Possibly the most effective form for your brain. Some studies suggest that it may benefit people with neurodegenerative diseases.
Propionyl-L-Carnitine: Well-suited for circulatory issues like peripheral vascular disease and high blood pressure. May improve blood flow with the boost of nitric oxide production.
L-Carnitine/Tartrate: Commonly added to sports supplements due to its rapid absorption rate. May aid muscle soreness and recovery in exercise.
Accourding to the scientific research, L-Carnitine works best with those who are overweight/obese and the older adult population. Consider it as a supplement that acts the same as “training wheels” for those who need to recondition their bodies to burning fat. You can learn more about L-Carnitine by clicking the link down at the bottom of the page.
I hope you learned something new from today’s blog!
I would personally like to thank Ryan Andrews with Precision Nutrition, Jillian Kubala and Rudy Mawer with healthline.com for providing the scientific research for today’s blog.
You can click on the supplements we talked about today and learn more about them below…