Better Than Nitric Oxide

I have been trying a number of beta-alanine based supplements lately, and I can broadly state that beta-alanine supplements are better than nitric oxide... Here's my opinion on this product.


I have been trying a number of beta-alanine based supplements lately, and I can broadly state that beta-alanine supplements are better than nitric oxide... Here's my opinion on this product.
By: Matt Canning
Oct 24, 2008


Higher Power Beta Alanine Plus Review


I have been trying a number of beta-alanine based supplements lately, and I can broadly state that beta-alanine supplements are (on average) better than nitric oxide (NO) supplements.

In fact, I can say that for my personal consumption, I will never be able to go back to NO at this point. I will still sample them for 1-3 day periods for the sake of reviews, but no more than that. It is too overwhelming to me that beta-alanine is superior to nitric oxide.

Some nitric oxide supplements have proven to be incredibly effective, but beta-alanine is definitely better in my opinion and I feel I have to say that on here, and in all subsequent reviews I write for both beta-alanine and NO based supplements. I can easily state that the three beta-alanine supplements which I have tried are in my top five of pump enducing supplements, and upon further reflection, I may even say top three.

Although I would need to use each of them again to be able to say that definitively, my point is that they are VERY effective, and very worthwhile to take in my opinion. I will rate beta-alanine up there with creatine and protein supplements in terms of effectiveness.

The other two beta-alanine supplements that I have tried are:

Advanced Muscle Science Hyper Pump
LG Sciences Cold Fusion EX
I felt that both of these supplements were excellent and in my top five without a question, and as I said, upon further reflection quite possibly simply the best of the best, although I am partial to a few good NO products I have tried and can't deny that.

Higher Power Nutrition claims that Beta Alanine Plus is "For The Intense Athlete" and "Supports Maximum Muscular Endurance And Improved Performance!"


I have been trying a number of beta-alanine based supplements lately, and I can broadly state that beta-alanine supplements are better than nitric oxide... Here's my opinion on this product.
By: Matt Canning
Oct 24, 2008

Higher Power Beta Alanine Plus Review


I have been trying a number of beta-alanine based supplements lately, and I can broadly state that beta-alanine supplements are (on average) better than nitric oxide (NO) supplements.

In fact, I can say that for my personal consumption, I will never be able to go back to NO at this point. I will still sample them for 1-3 day periods for the sake of reviews, but no more than that. It is too overwhelming to me that beta-alanine is superior to nitric oxide.

Some nitric oxide supplements have proven to be incredibly effective, but beta-alanine is definitely better in my opinion and I feel I have to say that on here, and in all subsequent reviews I write for both beta-alanine and NO based supplements. I can easily state that the three beta-alanine supplements which I have tried are in my top five of pump enducing supplements, and upon further reflection, I may even say top three.

Although I would need to use each of them again to be able to say that definitively, my point is that they are VERY effective, and very worthwhile to take in my opinion. I will rate beta-alanine up there with creatine and protein supplements in terms of effectiveness.

The other two beta-alanine supplements that I have tried are:

Advanced Muscle Science Hyper Pump
LG Sciences Cold Fusion EX
I felt that both of these supplements were excellent and in my top five without a question, and as I said, upon further reflection quite possibly simply the best of the best, although I am partial to a few good NO products I have tried and can't deny that.

Higher Power Nutrition claims that Beta Alanine Plus is "For The Intense Athlete" and "Supports Maximum Muscular Endurance And Improved Performance!"

As it is, this product comes in capsules which are extremely easy to swallow and in fact, it's no problem to take a handful of three at a time. Indeed it is relatively simple.

I prefer these capsules over a bland tasting powder or even a flavored powder for that matter. My preference are small capsules as they are easy to consume and tasteless. It is a simple and efficient way to take the supplement.

At the moment I am on a huge stack by Higher Power Nutrition and while the stack may be somewhat redundant or overkill, I can still gauge exactly how effective the Beta Alanine Plus is despite the interaction of multiple supplements that I am using at the moment.

M3 Muscle Bound is the primary supplement in that stack for now, although when I run out of it, I will be switching it up to Higher Power Arginine Ethyl Ester 3000, where each serving contains 3,000 mg of L-Arginine Ethyl Ester. I imagine that will work very well with the Beta Alanine Plus and other Higher Power products I am utilizing at the moment.

Here is the complete list of supplements I am currently taking (all by Higher Power Nutrition):

M3 Muscle Bound
Beta Alanine Plus
ZMA
BCAA 1000
CoQ10
As I said, despite being on such a vast combination of supplements, I can still determine pretty close to exactly how much the Beta Alanine Plus is working. Beta-alanine has a specific side effect, which is a pins and needles sensation in the face and hands, and somewhat in other areas of the body (at least for me).

This pins and needles sensation apparently does not go away with extended use, and I can always tell when the Beta Alanine Plus has kicked in as a result.

As of writing this, I used my third dose of three capsules one hour and 45 minutes ago, and started feeling the effects after the first hour which I find is pretty normal for beta-alanine.

I also feel a rise in core temperature, although the main side effect are the pins and needles. Although this sounds a little uncomfortable, it really is no big deal and in fact acts to psychologically motivate me because I am well aware that the supplement is actually working.

My Use Of Higher Power Beta Alanine Plus So Far


As of this writing, I have just completed my ninth day of use of this Beta Alanine product and can accurately discuss the effectiveness of this supplement. It's ingredient matrix is pretty simple:

Beta Alanine - 1750mg
L-Histidine - 500mg
Other ingredients are gelatin and magnesium Stearate. Consuming 6750mg of a substance which is not considered to be essential is a little concerning to me, and the levels of a lot of non-essential amino acids must be quite high in my body right now.

Although I don't think this is in any way dangerous or for that matter unhealthy given the moderate and short period of consumption time, the effect it may have is definitely a consideration and should be for anyone consuming supplements if health is the goal in addition to increased performance.

Related Goal Setting Articles:

Accelerate Your Goals With S.P.E.E.D. - By Maria Kang
Want To Reach Your Goals Fast? Slow Down! - By Shannon Clark
The SMART Way To Set Goals! - By Shannon Clark
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If my performance is increasing so effectively, I tend to question what effect the supplements are having in other systems in the body such as organ integrity. Such a simple beta-alanine blend as in Beta Alanine Plus does not cause me too much concern and I will definitely research it a little more thoroughly as time passes.

I can say that I have experienced definite improvements in pumps and also a greater overall mind-muscle connection since I have begun both the stack in general and Beta Alanine Plus in particular.

It has the most pronounced effects of any of the supplements I am currently using other than perhaps Higher Power BCAA 1000. I am motivated to continue using Beta Alanine Plus and I can say for certain it is VASTLY superior to Higher Power NO-XS which I would consider average amongst NO supplements, and NO supplements I would consider to be a step below beta-alanine products, therefore, I definitely advise against NO-XS and I am very much in favor of Beta Alanine Plus.

You can purchase a 30 day supply of NO-XS for $23.98, or a 17 day supply of NO-XS for $13.99. Given that the respective cost per daily use is $0.80 and $0.84 respectively, I would gladly pay the extra $0.04 per day for Beta Alanine Plus and get what I would consider to be a VASTLY superior product!

I will try to be as fair and wide reaching as possible and review ALL supplements, but as I get more and more experience with them, I must honestly give my recommendations on here.

Overall Review


Let me begin by stating that I absolutely feel that beta-alanine based supplements are superior to nitric oxide based ones. There is no question about that in my mind at this point and I will never be able to go back to NO supplements other than for 1-3 day samples for review.

For my personal consumption, I will be using beta-alanine from now on until the next best thing comes along. Although there are some interesting NO blends out there which I may try for longer periods again, my main source for pump enducing supplements will be in the beta-alanine market.

During my use of this Beta Alanine product, I experienced exactly what was promised which was vastly improved pumps and improved performance. It definitely made me more aware of my efforts in the gym and it is always nice when a supplement provides not only a physical effect, but a mental one to boot.

Using the maximum recommended daily dose, you can use Beta Alanine Plus for the price of only $0.84 per day which works out to a lowly $25 a month, so two bottles will last you a little over a month.

Given the effectiveness of delivering what it says it does, as well as the cost effectiveness, I have to recommend this Beta Alanine product. I am using it currently in combination with other Higher Power supplements as part of an extended review I am writing, and I would have to say it is definitely going very well thus far, and that this particular product is certainly helping.

I recommend it highly over Higher Power NO-XS and would definitely choose it over the two if you were torn between which one to purchase

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Amino Complete Review

For my purposes I took Amino Complete while on a low-calorie diet to ensure that my body was getting all the essential amino acids and wasn't breaking down muscle tissue... Learn more.
By: Matt

NOW Amino Complete Review



Nutrition Information:


What's In It?
Container Size: 120 Capsules
Serving Size: 4 Capsules
Servings Per Container: 30
Container Size: 360 Capsules
Serving Size: 4 Capsules
Servings Per Container: 90

Amount Per Serving:

Calories: 14
Protein: 3.4g 7%
Vitamin B-6: 13mg 650%
Proprietary Blend of Amino Acids: 3.4g (3,400mg)
From whey protein isolate, soy protein isolate, sodium caseinate, l-ornithine and gelatin.

Other Ingredients: Gelatin, magnesium stearate and silica.

Directions: Take 4 capsules one or more times daily, with or between meals, preferably with juice.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Overall Review


Amino Complete from NOW offers a blend of 20 essential and non-essential amino acids:
L-alanine
L-arginine
L-aspartic acid
L-carnitine
L-cysteine
L-glutamic acid
L-glycine
L-histidine
L-isoleucine
L-leucine
L-lysine
L-methionine
L-ornithine
L-phenylalanine
L-proline
L-serine
L-threonine
L-tryptophan
L-tyrosine
L-valine
It was formerly called Amino 1000, but they have recently changed it to Amino Complete. It has many uses as a sports supplement, preserving muscle, enhanced recovery, and can make up for an incomplete diet of protein and BCAAs.

For my purposes I took this supplement while on a low-calorie diet to ensure that my body was getting all the essential amino acids and wasn't breaking down muscle tissue to get it elsewhere. Amino acids are more quickly absorbed than protein, so I would also take this immediately after a workout and then have a shake when I got home.
Another great use I found for this was in between weights and cardio. Since my routine involved doing weight training followed by cardio I didn't want to run with a stomach full of protein shake, so naturally Amino Complete was the prime choice. I also didn't want to be burning calories from the shake; I wanted to burn calories from fat.

This was a great choice as I decreased BF% without decreasing too much LBM. In fact if anything, I have gained LBM while using this supplement combined with a good diet of high protein and low carbs.
At the beginning of the cycle I could bench 225 for a 1 rep max, now I am pushing 235lbs for 4 reps. Also, biceps have increased and strength and legs have increased substantially as well. For a reasonable price, this supplement is very effective and because it has been researched so much it has been suggested that it really works... unlike some of the other supplements out there.

Amino acids also play many roles in general health as they may help fight many health conditions. Although I don't have any of these conditions I wouldn't mind a little bit of extra protection from them just in case. They are also an essential role in maintaining healthy skin.

From a bodybuilding perspective this might be a good thing to carry in your gym bag for extra long workouts, in between weight training and cardio, or if you don't have time to get protein immediately in you.

Conclusion


For a good price you can get about 30 servings of these pills for 10$. It is great for cutting and also has mass-building effects. Also for all around health this stuff is great. If you want something that works, then Amino Complete brings it to you.

I can tell you from my experience that it has spared me significant lean body mass and I will continue to use them from now on.

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Soy Bodybuilder's Friend Or Foe

In this article, I will assess the pro's and con's of soy-based foods and disseminate research studies and expert opinions to arrive to a strong and formidable conclusion about soy being a bodybuilder's friend or foe.


Common word of mouth and some studies have it that soy-based foods contain estrogenic properties that will halt anabolic and growth processes in bodybuilders. Unfortunately, the problem with information is that there are two kinds: information and misinformation.

In this article, I will assess the pro's and con's of soy-based foods and disseminate research studies and expert opinions to arrive to a strong and formidable conclusion about soy being a bodybuilder's friend or foe. Often times in the fitness industry, hot new trends get a spin.

For instance, one can find any one positive factor and put a spin on it to make it seem like a good thing. Obesity for example, we know it is detrimental to overall well-being, however, one could argue it is an effective means for preventing osteoporosis.

This same kind of spin has occurred with regards to soy. However, I am going to start this in-depth analysis as Bill O'Reilly starts his show The Factor with,

"Caution!
You are about the enter a no-spin zone.
The spin stops here!"
Adversaries propose the notion that plant estrogens called phytoestrogens (the chemical name is isoflavones) reduce testosterone levels and they also make the association that soy brings about feminine characteristics with excess estrogen levels.

It is highly probable that these same cynics are not natural bodybuilders, which is a conundrum in itself considering excess testosterone (anabolic steroids) actually induces real life feminine characteristics in men (Birkeland et al. 1994).

Furthermore, this is just folklore at best that soy-based foods or any foods that have estrogenic properties are associated with feminine characteristic or hormonal outcomes. Bottomline: It is all hogwash.

Now, the support for this magical food source that I am about to provide will be scientifically, logically and rationally-based and it will literally shock you as to how good soy foods really are.

What follows is an unbiased view from both sides on the issue. This is uncommon on most internet articles or even paper-copy articles of which most writers will only cite references to support their claim. However, in order to be fair in the critique and to avoid implications of bias, I will provide arguments from both sides.

Ultimately, a verdict will be reached regarding each claim based on the reliability, credibility, and logical inference and deduction from the supporting evidence.


Claim One


 Claim: Soy Suppresses Testosterone.

Supporting Evidence:

Some studies have shown that soy consumption is associated or inversely related to suppression of testosterone levels (Dillingham et al., 2005; Gardner-Thorpe et al., 2003; Habito et al., 2000; Nagata et al., 2000, Ziesel et al's study [as cited in Squires]).

 Rebuttle: Soy Does Not Significantly Suppress Testosterone.

Supporting Evidence:

Some studies have also shown that soy consumption is not associated or inversely related to suppression of testosterone levels (Kurzer, 2002; Maskarinec et al., 2006; Mitchell et al., 2001; Nagata et al., 2001).

The Dillingham et al. (2005) study was meant to investigate soy protein's strong association with reducing prostate cancer risk by modulation of serum hormones. They made no such implication of the modest testosterone reductions being associated with feminine traits or negative health consequences. However, they did argue for soy having favorable effects on prostate health in men.

The Gardner-Thorpe et al. (2003) study also found soy to have advantageous effects against prostatic disease and heart disease. The idea of these testosterone reductions making these men less manly or smaller was not indicated.

Interestingly, in the Nagata et al. (2000) study, they may have concluded the inverse relationship of soy intake and testosterone levels, but they also stated that these correlations were of borderline significance.

In fact, in a study published 1-year later, Nagata et al. (2001) found no change in testosterone with soy consumption. In the Maskarinec et al. (2006) study, it was suggested that the reduction in prostate cancer risk could be regulated by a non-hormonal mechanism.

Thus, soy does not reduce testosterone concentrations, but actually lowers a man's risk of prostate cancer.

Furthermore, the studies that found testosterone levels to slightly decrease classified the relationship as correlation or association. This does not mean that the outcome was based on cause. In correlation, it is not a cause-effect outcome, rather, it is just a relationship, but the logic to that relationship is not fully understood.

In other words, who is to say that these lower testosterone levels in these subjects was not a result of eating a diet lower in saturated fat and higher in dietary fiber? It is commonly known that low-fat and/or high-fiber diets are correlated with lower testosterone levels (Berrino et al., 2001; Dorgan et al., 1996; Hamalainen et al., 1983; Hamalainen et al., 1984).

Fiber:

Focus On Fiber: How Much Is Enough? - By ISSA
Fiber For Fat Loss? - By ISSA
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However, with a bodybuilder who includes variety in the diet such as eating lean red meat, dairy products and poultry in moderation in conjunction to proper intense training, soy's modest testosterone reducing effects would be counterbalanced, but the prostate and other health benefits would be reaped.

Another factor to investigate in the testosterone suppression claims is the methodology of their supporting studies. Some of these studies had their participants either exclusively consume soy (Habito et al., 2000; Zeisel et al's study [as cited in Squires]) OR they mega dosed on soy to isolate the effects of soy (Habito et al., 2000; Ziesel et al's study [as cited in Squires]).

In Habito et al's (2000) study, the only difference was that in one group subjects had 150 grams of lean meat protein, in the other group; they had 290 grams of tofu. Nearly double the amount of soy protein in comparison to the lean meat protein.

Again, in the real world, most people would not just eat soy-based foods in exclusion of others, nor would they mega dose. Hence, these findings have limited ecological validity (real-world application).

Squires (2004) reported the following:

Most concerns about soy have centered on the fact that it is a rich source of isoflavones, substances that mimic the effects of the female hormone estrogen.

To determine what these plant-based chemicals might do, Steven Zeisel and his colleagues at the University of North Carolina at Chapel Hill fed mega doses of soy to men as part of a recent National Cancer Institute study.

Nipple discharge, breast enlargement and slight decreases in testosterone occurred with the mega doses. But, "We still couldn't find anything that was serious, and we went up to doses that are probably 30 times what you could get from normal foods," Zeisel said. "I don't think that there are a lot of estrogenic worries. Your testicles will not shrink and you won't have massive breast enlargement" from eating soy (p. HE01).

Conversely, ones testicles would shrink from long-term use of anabolic steroids.

 Verdict Of The Claim: Guilty On All Counts.

Distortion and bias of research findings to sell or promote meat and dairy proteins as the be all.
Not viewing both sides of the issue, but instead only citing studies that support the claim.
Extrapolating insignificant findings to support an irrelevant claim.
Putting a spin on the findings by making an extrapolation or blind inference into hormonal alterations of which were actually found to promote better health.

Claim Two


 Claim: Soy Protein Does Not Aid In Muscle Growth.

Supporting Evidence:

One study using pigs as subjects, suggested that soy protein intake induced protein degradation (Lohrke et al., 2001).

 Rebuttle: Soy Protein Aids In Muscle Growth.

Supporting Evidence:

One study using rats as subjects, suggested that soy protein prevented protein degradation (Nikawa et al., 2002). Three studies actually looked at the effects of supplementing with animal protein vs. soy protein during a resistance training program in humans (Brown et al., 2004; Candow et al., 2006; Haub et al., 2002).

In Haub et al's (2002) study, it was shown that there were no significant differences in strength, hypertrophy, muscle cross-sectional area, or muscle creatine levels when comparing meat protein vs. soy protein consumption during resistance training (Haub et al., 2002).

Unbelievably, I came across an anti-soy article online that distorted the findings indicating that there was a 30% increase in muscle cross sectional area compared to soy!

Personally, I do not know where this interpretation came from because I actually looked at the full-text article and the authors made it statistically and graphically clear that there were no significant differences in muscle cross-sectional area and concluded that the key factor in regulating muscle strength and hypertrophy was adequate protein intake, independent of the protein source (Haub et al., 2002).

In Candow et al's (2006) study, it was concluded that protein supplementation increase muscle strength and size, independent of the protein source.

In another study looking at the effects of a whey and soy supplemented diet in mice found that both protein sources had positive effects on antioxidant status and resulted in enhanced body composition (Elia et al., 2006).

Another study showed that skim milk led to greater muscle growth compared to soy protein (Wilkinson et al., 2007). However, it was found that milk and soy each led to a positive net protein balance (Wilkinson et al., 2007).

Therefore, as I said earlier, skim milk certainly is a great source of protein and it has its place in my diet, but, so does soy. In the Brown et al (2004) study, a comparison was made between whey and soy protein bars and their influence on lean body mass in college males in a weight training class.

It was found that both protein sources led to greater gains in lean body mass, however, only the soy protein preserved two aspects of antioxidant function, whereas the whey protein did not counteract the oxidative stress of exercise as effectively (Brown et al., 2004).

Remember that when it comes to making gains in the gym, it is not necessarily the workouts that promote growth; workouts stimulate growth, while nutrition determines how effective the response is to the stimulus. Thus, with the inclusion of soy, one may see greater and better recovery time, which would mean one could see better gains in the gym.

Squires (2004) reported the following:

As a protein source, soy ranks at the top of the list. But no need to take massive doses of soy protein supplements or powder to build more muscle. Eating a soy burger, a handful of soy nuts or a soy smoothie after a weight training session is plenty to help repair muscle, according to Jeff Potteiger, an exercise physiologist at Miami University in Ohio (p. HE01).

Now, I know many may disagree with this report above with soy being at the top of the list, I do as well. I personally believe whey, casein, and branched chain amino-acids (leucine in particular) to be at the top of the list.

In fact, it is well-known that whey and casein protein proteins are the best absorbed and provide the best results (Hansen, 2005). Furthermore, Hansen (2005) had no negative things to say about soy protein. He just mentioned that fact that since soy is derived from plant sources, it is an incomplete protein and may not be digested or absorbed as well as milk proteins (Hansen, 2005).

However, if soy protein is taken in combination with whey and/or casein, the protein quality or lack of essential amino acids are no longer issues (Hansen, 2005; Margen et al., 1991). Thus, the point being made here is that including soy as a protein source can add variety to one's diet and protein-source arsenal.

 Verdict Of The Claim: Guilty As Charged.

This 30% difference claimed by this anti-soy writer is similar to saying 3/10 people saw better gains with the meat protein, which is not even significant looking at from a common-sense point of view. However, as a well-informed and critical reader of information, one should certainly respect the statistical level of significance of 0.05 when interpreting findings.

So, in this study (Haub et al., 2002), there were no significant differences, thus one can slice the results any which way, but at the end of the day, no significant differences. Therefore, one needs to question the motives (i.e. personal bias, selling something, protection of product sales) for certain individuals taking results from research studies out of context.

Paul and Elder (2001) suggested the following excerpt for identifying questionable professional thinking:

This professional seems to be viewing the situation in a questionable manner because... (here you are trying to determine whether the professional seems to have been influenced by some vested interest to exclude relevant information or whether the professional was simply engaging in poor-quality thinking because of naiveté or similar reason (pg. 303).

Claim Three

 Claim: Soy Protein Is Associated With Testicular Cell Death And Infertility.

Supporting Evidence:

Some studies have suggested that one of the compounds in soy (genistein) induces testicular death and infertility in laboratory animals and human cells in test tubes (Anderson et al. 1997; Casanova et al., 1999; Hopert et al., 1998; Kuma-Diaka et al., 1999; Setchell et al., 1987; Strauss et al., 1998).

 Rebuttle: Soy Protein Suppresses Cancer Growth.

Supporting Evidence:

Many studies have shown that soy consumption actually deters proliferation of cancer cells (Geller et al., 1998; Hillman et al., 2001; Santibanez et al., 1997; Squadrito et al., 2003).

A preponderance of studies have also shown soy to be beneficial in prevention of heart disease, prostate cancer, diabetes, and osteoporosis (Colacurci et al., 2005; Jacobsen et al., 1998; Omoni & Aluko, 2005; Taku et al., 2007; Tikkanen et al., 1998; Vitolins et al., 2001; Wiseman et al. 2000; Zhan & Ho, 2005).

 Verdict Of The Claim: Guilty As Charged.

Sometimes in research, findings have statistical significance, but this does not mean they have practical significance.

Gay & Airasian (2003) stated the following:

The fact that results are statistically significant does not automatically mean that they are of any educational value, that is, that they have practical significance...

Statistical significance only means that your results would likely occur by chance a certain percentage of the time, say 5%. This only means that the observed statistical relationship or difference is probably a real one, but not necessarily an important one (pg. 495).

Interpreting findings from animal studies is in of itself an irrelevant inference.

Brody (1998) reported the following:

Though nearly all that is known about the cancer risk of chemicals in foods comes from studies of laboratory animals exposed to very high doses of each suspect chemical, the committee urged caution in drawing conclusions from animal studies about cancer risks in humans.

Animal studies have limitations, the report pointed out, because the bodies of animals and people might handle a chemical differently, and the effects of ingesting a single substance in isolation may differ from the effects of consuming it as part of a varied diet. Also, an animal study uses very large doses of a chemical that people are exposed to in only minute amounts (pg. 184).

The committee referred to in the above excerpt was the Research Council Committee, and the report was "Carcinogens and Anticarinogens in the Human Diet," which was based on an exhaustive review of scientific reports and other relevant information (Brody, 1998).


The Benefits Of Soy


For the intensive purposes of this discussion, I will use soy milk as the common example reference food. Furthermore, I will use milk as the opposing example reference food. This is an important comparison as it is relevant to the concept of this article.

In past years, milk has always been referred as a man's kind of food source with the media mentioning that milk does a body good, milk is good for bones, and that milk will make one grow big and strong. However, I am in no way making the claim that whey and casein are not good protein sources, nor that milk in moderation is not good. I am simply using both food sources as an analogy to symbolize soy as those supporting soy and milk for those against soy

First of all, it was Arnold Schwarzenegger himself who became a believer that a vegetarian could build big muscle and become a champion bodybuilder (Schwarzenegger, 1998). This vegetarian goes by the name of Bill Pearl. Accordingly, Soy milk has several benefits worth investigating.

A Good Protein Source For Bodybuilders:

Soy milk has a good amount of protein per serving (~7 grams per cup). When one thinks of soy-based foods, do me this favor. Check the protein content in the ingredients please. In most cases, you will find a wonderful macronutrient profile which is mostly protein, complex carbs, and healthy fat with fiber to boot!

Additionally, there are different brands of soy milk that contain different concentrations of carbohydrates, fat, total calories, and fiber. Research has shown that the lower carbohydrate and higher fiber brands have lower glycemic and insulinemic indices (Torres et al., 2006).

 Low Glycemic Index & Insulinemic Index & Soy's Fat-Burning Effects:

A lot of people know skim milk has a low glycemic index, but many do not know that skim milk has a high insulinemic index (Ostman et al., 2001).

In other words, although blood glucose levels stay normal, milk spikes insulin. And if we recall, insulin is a potent inhibitor of fat oxidation (Manore & Thompson, 2000; McArdle et al., 2001). However, soy milk has been shown to have both a low glycemic and insulinemic index (Blair et al., 2006; Torres et al., 2006). Thus, soy milk allows one to stay in fat-burning mode longer.

Insulin:

Insulin & Supplements: What You Need To Know! - By Christopher Mohr
Insulin & Bodybuilding. - By ISSA
Manipulating Your Hormones. - By Intensity Magazine
Other Insulin Articles...
In addition, there have been studies that have actually found soy protein intake to be associated with improved fat oxidation markers (Morifuji et al., 2006). In fact, it has been found that soy protein leads to greater reductions in body fat content and blood glucose levels compared to casein (Nagasawa et al., 2002) or whey protein (Aoyama et al., 2000).

 Environmental Enhancement:

As if the aforementioned reasons are not good enough, soy milk is even involved in saving our planet! Some products are proud to claim their products to be made by 100% wind energy (Helping the Environment, 2007). Thus, soy indirectly helps in preserving the atmosphere and preventing further global warming.

 Antioxidant Capacity And Healthy Fats:

For this one, I'd like to borrow a line from Ocean's Eleven. Remember when Brad Pitt was calmly and confidently making demands to the Casino owner on his cell phone in the casino? The line that comes to mind is, "I got two words for you, mini-bar." Well, I got two words for you, "Iso-flavones."

Isoflavones have favorable effects on reducing prostate cancer, heart disease, and cholesterol (Taku et al., 2007; Vitolins et al., 2001; Zhan & Ho, 2005). Incredibly, soy milk also has alpha-lipoic acid (ALA).

Some soy milk products contain upwards of 300mg of ALA omega-3's; a serving of 2% milk contains only 20mg of ALA omega-3's. Research has shown ALA to aid in the fight against free radicals and oxidative stress (Packer et al., 1995; Packer et al., 1997).

Tastes Great:

Sorry, but this is true. Personally for me anyway, I find soy milk to taste so much better than milk. However, to provide better proof than personal opinion, soy was the proud recipient of the 2007 American Culinary Chefs Best Award for Best Taste.

Forum Threads:

Soy Milk or Skim Milk? - Started By DCpapi07
"Which is better for mucle growth?"
To all Soy-haters: let's have a look at milk. - Started By Dr.P
"The interesting thing is that cow milk may very well have some estrogenic impact as it apparently contains real estrogens: estrone and estradiol. the total amounts are not very high and apparently they are closely related to the fat fraction of the milk."
How's soy milk compare to regular milk? - Started By Someguy150
"I've been using Silk Enhanced (more vitamins) soy milk for weeks instead of regular milk now. It tastes similar or better to me, and the nutritional value (to skim milk) is also very similar."
 Arnold's Exact Words On Milk:

In the movie pumping iron, Arnold replied to a spectator about milk. The spectator asked, "Do you drink milk?" Arnold replied, "No I drink no milk." "Milk is for babies, when you grow up you have to drink beer." So, as Arnold said, Milk is for babies.


Summary


Honestly, Soy sounds like a bodybuilder's best friend to me, based on all these nutrient values and benefits.

Low sodium AND high potassium which equates to a good precontest food. Interestingly, soy milk has just about the perfect balance/ratio of these two electrolytes.
Low caloric value. A cup of light plain soy milk has 70 calories per cup.
Low glycemic AND insulinemic index means one will stay in a fat-burning state with lower insulin levels and higher glucagon levels.
High protein source, dare I say more about this being important to bodybuilders?
Heart health. Often, bodybuilding is associated with bad health and for good reason. With the unfortunate widespread use of anabolic steroids, diuretics, and testosterone prohormones, it is no surprise that bodybuilding has sort of gone back into the closet.
In fact, one recent study (Brown et al., 2006) found prohormones do not even produce any ergogenic or anabolic effects in men, but it found that the use of these supplements can actually raise the risk for certain negative health risks. However, with the advent of natural bodybuilding, bodybuilding can be one of the healthiest endeavors one can partake.

If done the right way, one can eat healthy with variety, balance, and training that includes ever-important cardio. The logic to natural bodybuilding is: You are what you eat AND you are what you do. It is not, you are what you take.

The answer to this debate is quite simple; Everything in moderation. In my personal opinion, when we receive exogenous testosterone (anabolic steroids), this sends the signal to the body that there is an abundant supply of testosterone coming from the outside, so the body shuts off endogenous testosterone production.

Steroids:

Steroid Temptations: Drug Use In Bodybuilding. - By Myron Mielke
The Drug Debate: Two Bodybuilders Speak Out. - By David Robson
Your Feelings About Steroids In Sports? - By Athletes Topic Of The Week
This is why many former anabolic steroid users shrink in body size so substantially, that you can't even recognize them later in life. Their bodies stop producing testosterone naturally, which by the way confirms the common side effect of shrinkage of the testes.

On the other hand, when there are low levels of testosterone in the body, this sends the signal for the body to actually increase testosterone production. Thus, one may deduct that if soy products actually incur minor reductions in testosterone, this may actually lead to an increase in endogenous production of testosterone! Who would have thought, huh!?

The key to this entire riddle is everything in moderation, which leads to balance (homeostasis). Personally, whey and casein are the top protein sources one can consume, lean red meat and dairy products have many benefits and I personally consume these food sources on a regular basis.

However, the point of this article was to understand that soy protein has several benefits and can be included as part of a regular diet. So the next time you read or hear of someone saying soy halts gains in the gym, just smile to yourself and continue walking with that impeccable truth of knowing you are creating variety in your diet (via not blogging about how it sucked to eat tuna every other meal) and you are doing your body and health good while still winning bodybuilding shows.

And finally, I'd like to revise Arnold's notion and finish with, "Milk is for babies, when you grow up you have to drink soy milk."

References:

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Zhan & Ho (2005). Meta-Analysis of the Effects of Soy Protein Containing Isoflavones on the Lipid Profile, American Journal of Clinical Nutrition, 81(2), 397-408.
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The information provided in this article is for educational and informational purposes only and does not serve as a replacement to care provided by your own personal health care team or physician. The author does not render or provide medical advice, and no individual should make any medical decisions or change their health behavior based on information provided here. Reliance on any information provided by the author is solely at your own risk. The author accepts no responsibility for materials contained in the article and will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising from the use of information contained in this or other publications.

Copyright © Ivan Blazquez, 2007. No part of this publication may be reproduced or transmitted in any form without the prior written permission of the copyright holder and author of this publication.

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Find You Ideal Protein Bar

By understanding the 6 top factors you should be looking for in a protein bar, you will help make the best decision possible. Here's what you need to know.


6 Things To Look For In Any Protein Bar

When you're in a rush, one option that you may decide to turn to is a protein bar. Or in some cases, you may just find that there is one particular protein bar that you find absolutely delicious (many, in fact, could easily be mistaken for a full-fat chocolate bar) and want to include it in your diet on a regular basis.

Whatever your reason for choosing a protein bar is, it's important that you're making the decision of which one to choose wisely.

Not all protein bars are made the same way and while some will help you reach your muscle building and fat loss goals, an equal number will detour you down the other pathway.

By understanding the six key factors you should be looking for in a protein bar, you will help make the best decision possible.

Here's what you need to know.

1. Total Calorie Count

The first factor to think about is the total calorie count. If you're on a fat loss diet, downing a 400 calorie protein bar isn't exactly going to make fat loss easy.

If you only have a total of 1200 calories that day to take in, that's a third wasted on this snack!

You'd be far better off filling those 400 calories with 6 ounces of fish, half a cup of rice, and 2 cups of steamed vegetables.

On the flip side, if your goal is to build lean muscle mass and you're struggling each day to get enough calories in, a 400 calorie protein bar may seem like a heaven-sent.

It's important that you always look at the calorie level of the protein bar you're choosing because they can be highly variable, all the way from a mere 70 calories in the Promax snack bar to massive 484 calories in the VPX Zero Impact bar.

You can clearly see from this illustration that mistaking one for the other could very rapidly cancel out any fat loss progress for the day or provide very little benefit for muscle building.


2. Total Number Of Carbohydrates

Second, also be sure you take a peek at the carbohydrate content of the bar. This can be extremely variable as well, especially with all the lower carb products coming out on the market.

For someone who is looking to lose fat, you probably don't want to go much over about 30 grams of carbs per bar, and this could even be too high depending on your overall diet protocol.

If you're using the bar immediately after a workout, then you can afford more carbohydrates since the main objective at this time is to have a high carbohydrate intake.

When this is the case though and the protein bar is your post-workout meal, then you'll also want to try and choose a bar that's as low in fat as possible, since fat should be avoided during this time period.


3. Presence Of Sugar Alcohols

When you're choosing a protein bar that is quite low in total carb count, then the next thing you need to be sure you look for is the presence of sugar alcohols. While many people will have no problem tolerating these, for others major issues can arise.
Some of the things that can occur include bloating, diarrhea, cramps, and bad gas. You will have to try them out for yourself to see if you react this way, but if you don't these can be a very helpful fat loss aid.

4. Ingredient Panel Listings

After checking out the calorie and carb counts, then look down and glance through the ingredient listings. The big thing to watch for here is the form of carbohydrates contained in the protein bar. Ideally you want to avoid high amounts of high-fructose corn syrup.
Many bars will have some HFCS in them, but if it's lower on the list this will be a better choice than a bar that has it listed as the second or third ingredient (if it's the first ingredient, you best put that one back).

5. Dietary Fat Content

Next, also be sure you check out the fat content to be sure on that too. Unless you are using the protein bar post-workout as mentioned above, it's a good idea to find a bar that does contain some fat since this will slow down the release of the carbs into the blood stream and make it more balanced overall.
Just watch the level of saturated or tans fat, aiming to keep those as low as possible. If you can find a good bar with a healthy amount of dietary fat this will make for a far better addition to your diet plan and will definitely be a smarter choice than one of the commercial granola bars that are on the market that can contain trans fats.

6. Carbs To Protein Ratio
Finally, the last thing you'll want to check out is the carbs to protein ratio of the protein bar. This is important because you want be sure the protein content is high enough when compared to the carbohydrates.

If it has a very poor protein to carb ratio (meaning there are far more carbs than protein), you aren't really doing much better than those cereal bars you find in the supermarket.

The protein content is what makes a protein bar a protein bar, so it's something you shouldn't go without.

The best scenario for fat loss will be a 2:1 ratio of protein to carbs, but in some cases a 1:1 ratio would be fine too. Then if you're looking to build muscle or use the bar after a workout, you'll want to get closer to a 1:2 ratio.


Stock Up On Protein Bars Today
Protein bars are quick, convenient, and relatively well priced compared to some of the other options you have available.

When chosen correctly they will be far better than any snack you pick up at the local convenience store or fast food restaurant, so having a couple bars that you really enjoy on hand at all times is a great guard against those times when you're without a meal.

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Stack Up Your Post-Workout With Dextrose

If there’s still any speculation as to the benefit of a post-workout shake with dextrose, this information will put any concern to the wayside!


So Why Take A Shake?


When you're weight training to effectively build mass and put on lean muscle, you're constantly working your harder to increase both strength and size. That stress-threshold keeps the muscles you have under constant strain, instilling the understanding in your body that there is a need to increase that mass in order to perform properly.

Like any other trainer, you're working out to grow your body and your resistance training will help to create lean muscle mass. That increased mass leads to a well-defined physique but it goes beyond looks though. That muscle will protect your body and equates to a much faster metabolism. Unfortunately, every time you work out you will cause trauma to those muscle fibers on a cellular level so basically, you're damaging your muscles.

When you workout, a flood of lactic acid occurs and blood rushes through to carry it away resulting in that post-workout "pump". What does that lead to? Damaged muscles. Within days you're left with the remnants of your self-destruction in the form of stiff, sore muscles.

It doesn't exactly sound promising for the trainer; however one of the greatest discoveries in recent years is that the body you so readily abuse actually knows and understands that it's being abused. It primes itself to receive nutrients and is ready to start the repair process immediately post-workout. As such, studies have shown that this is the optimal time to consume a post-workout nutrient-rich shake as well as any supplements that could play a part in boosting that muscle recovery process. One such supplement is dextrose.


Is A Meal Better?


Absolutely. There are a lot of whole foods and protein rich meals that will fuel your body and supply your muscles with everything they need to bounce back but the problem is that while every trainer is unique, the body still functions the same way, including how it repairs itself. You're actually limited to about a 60 minute window post-workout in order to replenish your body of its energy stores and furnish it with quality sources of carbohydrates and protein in order to boost that repair and rebuilding process.

Since most athletes and weight-trainers spend their workout time at the gym, the window isn't big enough post-workout for you to rush home and prepare a full or even partial course meal that's going to deliver everything you need. You'll be pushing the edge of your window where the need is already greatly reduced and the engine is starting to wind down from its peak.

It's not even something you want to push. Consider the fact that you have to shower post-workout, change and drive home, prepare the meal and eat it - it's not likely that you'll make it.

Opt For The Post-Workout Shake

The post-workout shake serves a lot of purposes aside from the fact that you're getting nutrients almost instantly post-workout. The proper combination of protein and carbs (dextrose) will elevate your insulin to a point which triggers the body to start storing nutrients.

There are plenty of guys who swear against this tactic because they're worried about extra fat. The nutrient stores that come from a carb spike using dextrose in a post-workout shake would be a bad thing if your fat cells start throwing a party - you'd just grow a spare tire. But that's not the case when you're training and working out. Muscles take the front seat because they have a greater requirement for the nutrients and energy.

Some trainers even think that skipping the post-workout shake with dextrose is necessary because they want to burn fat faster. They feel that if they take in the fat from a shake it will be harder for them to burn it off. The opposite is true in fact. If you want to trim down your calorie intake, the worst place you can cut calories from your diet is right after the workout. It's during this time that your metabolism is screaming along like a Formula 1 Racer. Fat gain is the least likely thing to happen, so you shouldn't have any worries about combining dextrose with your post-workout shake.

The window of opportunity is small and you want those nutrients to get to your muscles fast.

Why Dextrose?


A common question here is "Why the use of Dextrose?" Some are worried, as previously mentioned, about the calorie issue. The fact is that the body is going to destroy those calories to fuel the muscles post-workout. Dextrose is used because it has a high glycemic index. When you utilize dextrose in your post-workout shake you're going to get a heavy insulin spike.

That insulin spike is what you want because it creates a chemical stir in the brain. A trigger occurs that shifts the way the body processes the nutrients. Because your muscles take the frontline over fat stores due to their depleted energy stores, the nutrients you take in - including the carbs like Dextrose - head straight for the muscles to be used. This is essential to getting your muscles into a state where they start the healing process quickly.

Certain sugars (carbs) are used in your body to restore muscle glycogen and are better suited for that. Others are not. Dextrose is noted to be a perfect source for restoring those glycogen stores as it has the high glycemic index and it's quickly digested. Other carbs like apple juice, which contain mainly fructose, don't restore muscle glycogen. Instead it fills the liver glycogen stores, offering no benefit to your muscles at all.


The Perfect Mix


So you're set on the idea that a post-workout shake is necessary and you're probably going to start the routine next time you go to the gym. That's great, but it's not that simple unfortunately. One trip to Bodybuilding.com will reveal that not only are there literally thousands of options to choose from for post-workout shakes but there are a lot of different recipes and supplements that can be added. You need to figure out which shakes are right for you and the goals you're setting.

Many of the post-workout shakes will mix well with dextrose, so you won't have much to worry about in that regard. The important thing is measuring the right mix and compound to specifically match your weight class. Based on your own mass, you'll want to shift the supplements in your post-workout shake recipe so that you're taking in the right mix.

There are some that come pre-measured with supplements built in, like a giant bucket of powdered multivitamin. Those can save you time, but you'll gain the most benefit by mixing your own to ensure that the shake ingredients match your body needs.

An ideal post-workout shake is going to contain quality proteins such as branched-chain amino acids that will give some boost to your immune system. One of the most popular sources of that is whey protein. Because these protein complexes have their own higher glycemic index, they'll also help to stimulate the insulin surge in order to begin replacing fuel in the muscle cells.


Developing Your Post Workout Shake


Follow these steps to develop that perfect post-workout shake:

Identify The Protein Source:

The protein you take in with your post-workout shake is going to be broken down extremely fast and used to repair the damaged muscle fibers, reinforcing them to improve your strength and durability. With most resistance trainers and body-builders, the goal is performance gains. Since you're shooting for the fastest absorption during that post-workout 1 hour window it's a good idea to opt for a whey protein. The protein I use is called Big Blend from Betancourt Nutrition.






Increasing Dextrose

If you're into pushing the envelope and you want to build a lot more muscle mass then you can increase the intake dextrose to encourage a lot more lean tissue development. Don't worry about heavy calorie counts in your shake. You're at an anabolic peak in your post-workout state and it's the perfect time to take in a big helping of the right calories - it's an extremely smart move.
If the facility you're in has the space for you to do so, immediately mix this post-workout shake together using the guidelines above as soon as your cool-down has finished. Don't skip the cool-down phase just to get the shake made and clear your window. You have plenty of time and that cool down-phase is just as important as your shake at that point in time.
Make sure you follow your post-workout shake up with a complete meal, even if it's a small one. You'll need additional carbs beyond the dextrose, something that is slower digesting. Include in that meal a very small amount of healthy fat and a solid source of protein (tuna is popular and a good choice).
Don't set this out of mind if your workout facility won't allow you to mix on site (some don't for health reasons or they simply don't have the space). If you can't mix there due to a lack of working counter space, then bring a shaker bottle containing all the necessary raw ingredients so that you can take in the post-workout shake quickly. It may sound like an exaggeration in a sense but the window is small and literally every minute is counting against you after your cool-down period.

Lastly - Is It Safe?


One of the fears trainers have over using dextrose in a post-workout shake is the potential for unnecessary weight gain. That fear comes from having no real understanding of the anatomy and physiology of the human body. Because of the state of the system when you complete a workout, as long as you consume the right foods and take appropriate supplements you won't have to worry about your intake going to fat stores.

Some also worry about the insulin spikes and the long term effects they may have on the pancreas and the body's ability to regulate insulin. Without getting too technical on the actual function of the body, the insulin level rides low during periods of peak intensity. Once you complete a workout, your exhausted stores badly need that energy and your body knows it. The insulin spike is the appropriate trigger to let the brain know that energy has arrived and the brain knows exactly where to send it.

Unless you're trashing your body with additional junk food throughout the day and creating constant insulin spikes, then raising your insulin after a workout accompanied by a normal diet is not harmful to your body at all. It's a natural process.

With that said, consider this to be an optimal way to supplement your workout program. A post-workout shake with Dextrose can help you hit that goal of a targeted muscle density a lot faster and make your workout recovery that much more comfortable.

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How Glutamie Can Impact Your Workout Results

You've likely heard of glutamine before and questioned if this was a supplement you should invest in. Let's have a closer peek at the benefits that glutamine powder can offer you.


At some point or another, after spending some time getting your workouts and diet perfected, you're going to start thinking about what type of supplementary help might be beneficial for you to turn to.

The market is flooded with different supplements meant to increase strength, endurance, burn fat, enhance oxygen flow throughout the body, and just get you to your end goal faster.

Since we as a population tend to be rather impatient when it comes to seeing results for all of our effort, when something promises to get us to the end of the road in less time, we're interested.

You've likely heard of glutamine before and questioned if this was a supplement you should invest in. You only have so much money you can dedicate to supplements so you want to be sure that every penny you spend is working in your favor.

The Benefits Of Glutamine Powder

Glutamine And Immune System Capacity:

Each and every time you go into the gym and perform a strenuous workout, your immune system is going to take a hit. This is especially the case if you are performing hard weight lifting workouts or HIIT cardio sessions since these are incredibly demanding on the body from both a muscular sense as well as from a central nervous system point of view.

When the immune system is running at a lowered capacity, you will be at a much higher risk for infection and disease, which could eventually take you right away from your workouts altogether.
One study that was published in the Nutrition Journal looked at the influence of oral glutamine administration on long distance runners and rowers during the seven days following exercise compared to a non-exercising control group.
They noted that the subjects exercising showed plasma glutamine levels were decreased by 20%, white blood cells were increased, and there was a decrease in the numbers of lymphocytes. Those exercising individuals who took oral glutamine however showed a better ratio of T-helper/T-suppressor cells and also reported fewer infections as well.
From this study it is suggested that supplementing with glutamine after intense exhaustive exercise can enhance the ability of the immune system to deal with the stress of the workout.

Glutamine And Post-Exercise Carbohydrate Uptake:


The second thing that glutamine can help you out with is resythesizing carbohydrates after your workout session. Immediately following weight lifting, the muscles will be depleted of their glycogen reserves, which is why taking in that post-workout meal as soon as possible is so incredibly important.

The faster you can replenish those stores, the faster you will recover from that workout, which means you'll be that much more prepared when you go into the gym for your next workout session.

Researchers from the Department of Anatomy and Physiology in the United Kingdom reported that when 8 grams of glutamine was added into a 330 ml glucose polymer solution and administered to subjects after exhaustive exercise, plasma glutamine concentration was increased and whole body nonoxidative glucose disposal was also enhanced by 25%.

So by adding a dose of glutamine to your post-workout drink, you can actually speed up the recovery process that takes place, which will not only make you feel better immediately following a workout but will increase your ability to build more muscle tissue over time.


Glutamine And Markers Of Overtraining:

Overtraining is closely tied into recovery because if you aren't recovering from your workout on a regular basis, eventually you will start to experience overtraining.
While not recovering after a single workout session will impact you in the short term, it's when you are seeing this regularly that it really becomes an issue.
The American Journal of Clinical Nutrition published a study that looked at glutamine as an indicator of overtraining and found that athletes who were suffering from overtraining maintained plasma glutamine levels that were at a lowered level over a period of months or even years.
From this research we can suggest that if you supplement your diet with oral glutamine, you can help prevent levels from dipping so low on an ongoing basis, potentially reducing the risk of overtraining.
It's also important to note from this study that if you want a way to assess where you stand in terms of overtraining, assessing the current glutamine levels in the body may be one indicator to use.

Glutamine And Growth Hormone:

Finally, the last way in which glutamine may be beneficial to you is with increasing growth hormone levels in the body.

Growth hormone is one of the primary hormones that is involved with synthesizing new muscle mass, so doing what you can to maximize it is one very good way to see better results from your muscle-building workout program.

Researchers from the American Journal of Clinical Nutrition noted that after two grams of oral glutamine were administered to nine healthy subjects, ninety minutes after taking the supplement the subjects showed increased circulating levels of plasma growth hormone and plasma bicarbonate.

While the differences may not be extremely significant, every little bit will help promote your muscle-building efforts, so it is worth giving some consideration to.

Conclusion

From all of these points, we can see that glutamine is an effective tool for increasing workout performance and would be beneficial to start using.

Many of the products out on the market will combine glutamine along with other ingredients, so then you may get more benefits than what's just listed, but don't think you have to purchase these if you can't afford it.

A straightforward glutamine product can be very beneficial in itself, so if that's what you choose to invest in, it will be a smart decision

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Hardgainer Helpers

Hardgainer Helpers: A Supplement Guide For The Mass-Hungry

There are thousands of muscle-building workouts and meal plans. If you call yourself a "hardgainer," then you've tried at least half of them with only mediocre results. And you're ready to go Tasmanian Devil on the next person who says you just aren't eating enough.

Of course you have to hit the gym hard and pack in high-quality food to gain mass. You already know that. You're here because you need big-time help from supplementation.

So what supplements, you ask? Well, I'm glad you did, because I want to steer you in the right direction so you can start correctly using the right supplements for building muscle.

That's why I built a pyramid. No, in this case it's not a gargantuan stone structure built in the desert like the Great Pyramid of Giza. However, if the pharaohs of Egypt came to me today asking for a supplement plan to help them get jacked, I'd give them this one.

Ascend the supplement pyramid from foundational products to peak-performance enhancers, and you'll be set up for gains that'll get you crowned Emperor of the Kingdom of Muscle.

Setting the Foundation: Beginner Supplements

These products may not get glossy ads in the big magazines, but if you want to get big and strong then these better be in your cupboard or gym bag.

Multivitamin/Mineral

Eating a large amount of fresh fruits, vegetables and other foods will go a long way to giving your body its necessary vitamins and minerals. But when you're pursuing serious muscle gains, you will deplete a lot of those vitamins and minerals during training and then recovery.

You can't feel vitamins and minerals working inside your body, but they play major roles in your energy production, ability to recover, the growth and development of muscle tissue, your immune system, and your brain, heart and hormone function.

That's why you should help support your body's ability to function at peak performance with a high-quality multivitamin/mineral supplement. Don't be fooled by the grocery-store version of this supplement. Choose the highest-quality product in your price range.

Check out the reviews and ratings on products in the Bodybuilding.com store, and you'll see the products that have actually been helping people just like you achieve satisfying results.

Tips on using multivitamin/mineral supplements:

• Guys - you don't really need a multivitamin that contains iron. If you choose a one-a-day type that does, follow the dosage guidelines carefully.
• Ladies - most women's multivitamins contain a little bit of iron to offset the loss from monthly menstruation.
• The easiest time to take a multivitamin is usually in the morning with breakfast. It's a good idea to take your multivitamin with food to help with digestion. Many multis have 2 per day servings, so take the second one with lunch.

Protein Powder

Hopefully you already have a protein powder supplement in your arsenal. If not, get one right now. It can be a real daily challenge to chow down on 1.5-to-2 grams of protein per pound of body weight, the going recommendation if you want to put on some serious muscle. If you're a hard gainer, you're going to have to push your limits.

Enter protein powder to help you reach your goals. Super-convenient, delicious, clean and nutritious, protein powders are serious players in the supplement world. There's a massive range of options: whey protein, soy protein, egg protein, beef protein, plant protein or protein blends, ready-to-drink shakes, meal-replacement packets or powders, zero-carb to medium-carb, sugar-free varieties, fruit flavors or the classic chocolates and vanillas.

If you really need it, there are weight gainers. These protein powders pack in usually two, three, or four times the amount of calories than the regular powders. Hardgainers may definitely benefit from investing in a high-quality weight-gainer product.

Branched-Chain Amino Acids (BCAAs)

With the third category of your supplement foundation, we're still supporting the most important aspect of building muscle: your ability to recover and repair. Recovery and repair of muscle tissue means new growth!

BCAAs are all about recovery, and they're rock stars at it. L-leucine, L-isoleucine and L-valine are the BCAAs. They are all metabolized in muscle - not in the liver like the other amino acids. Taking BCAAs may help provide your muscles with fuel for training, building blocks for constructing new muscle fibers, and support for strength and power. It's like getting three red shells in Mario Kart - you have three separate chances to blow the competition off the track, blasting you to first place.

In this case, the competition is any obstacle that keeps you from gaining muscle. You want to pass those obstacles, right? Start off with the foundational supplements.

Stacking the Pyramid: Progressive Supplements

Creatine

Since arriving in the early 1990s, no product has been hyped as much as creatine.

Um, that's because it works.

Your body has natural creatine stores, but when you start working out, those stores are depleted. Scientists found a way to provide a convenient source of creatine to supplement what we get from food. They keep tinkering with different formulas to get the most efficient and effective form. There's still a lot of debate about what the best type of creatine is for people wanting to build muscle.

So if you've never taken creatine, start with the basic creatine monohydrate product, an unflavored powder. Pure creatine monohydrate--micronized creatine is another great version of the classic-isn't a stimulant, so you won't feel a difference. But creatine works to support muscular strength, endurance, explosive power, and recovery.

Basically you'll get help banging out a few more high-intensity reps during your workout, pushing yourself to the next level of training, which could translate to the next level of gains. Creatine can be considered a foundational muscle-building supplement, but you should cover the previously-mentioned supplements first before moving on to a performance product like creatine.

Don't be afraid to browse your creatine options: micronized creatine, monohydrate, kre-alkalyn, creatine magnesium chelate and more. Some products (especially creatine monohydrate) will recommend a loading phase, and some won't. Make sure to read the label carefully. You might need a magnifying glass to read the microscopic print, so invest in one of those too.

Glutamine

Here's another great recovery supplement. Glutamine is the most abundant amino acid found in the body and is a great anti-catabolic agent. It helps muscle fibers avoid the "breaking down" process. Glutamine also supports the immune system and the growth and development of muscle tissue. It can be taken before, during or after training. You can also take it throughout the day.

The longer your muscles remain torn down and tired, the more time you waste not building muscle. That's why recovery supplements are key to expanding your wardrobe - literally, because your shirts won't fit all your new muscle, right? At least that's the idea.

Reaching the Pinnacle - Elite Supplements

Pre-Workouts

I know I said you can't trust the sparkly ads you see in magazines, and I stand by that. But you will see a lot of pre-workouts in these types of ads, and some of these products actually do support stellar energy levels and workouts that'd make ancient Vikings proud.

Once again, check out the reviews and ratings of the products you check out. Many products have a proprietary blend, which means you won't know how much of each ingredient is included. But common ingredients include caffeine, creatine, arginine, beta-alanine, citrulline, carbs, and sometimes vitamins, minerals or electrolytes.

Tips to using pre-workouts:

Take frequent breaks from your pre-workout, otherwise your body will adapt to having the stimulus. That means you won't see the same effect over a long time. Take a break every 3-to-4 weeks for at least 3-to-5 days.

If you take these products too late in the evening then you may have trouble sleeping at night due to the stimulant content.

Carb Formulas

Carbohydrates are a hot topic in the bodybuilding world. As your body's preferred source of energy, you tend to use carbs up fast when you train with heavy intensity. For hardgainers, it's important to get in a lot of clean carbs that will help power you through training and replace your muscular energy stores after training.

Just like with the protein, you can get carbohydrates from a variety of actual foods. There are also complex carbohydrate formulas out there that can help you get fast and convenient carbs for quick recovery. Carbs also may help stabilize your metabolism. You can mix these carb products with your protein powder to make a meal replacement or use carbs in your post-workout shake.

Supplement Like an Egyptian - Stick to the Pyramid

Although it may be tempting to want to reach to the top of the pyramid and pluck the coolest sounding products from their sacred place, don't do it. Here's why: they're booby-trapped, Jones, and here comes the giant boulder to squish you to your doom!

Well, okay, not quite, but you won't see good results from the top-tier products until you've got the rest squared away. Without the foundation, the pinnacle of the pyramid is just a small, triangular shaped structure sitting on the ground ... going nowhere.

Building muscle takes time. Supplements are not magical cures for gaining muscle. You must put in the hard work and effort into your workouts and nutrition. Only then can you invest in supplements, and even then it will still take more time than you want it to. That's okay, because it takes time even for the pros!

Supplements can support your goals, especially you hardgainers out there. For the convenience factor and the help with recovery, supplements are a no brainer. Start building your supplement pyramid, bro, unless you want your muscles to resemble those of a mummy!

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