Supplements if taken correctly can do a great deal of good and bad if not taken correctly. Be it from the most basic vitamins up to your creatine monohydrate, each supplement has its individual role. Before I proceed any further, I'll like to add that this article is more inclined towards those of you that have been lifting for 5 months or more. Reason being, that newbies expect miracles from supplements and things just don't work that way.
First lift for a solid 5 or more months before you go ahead any take any supplements. I decided to write this articles for two reasons: 1. When I started out I was clueless as to what supplements I could take. 2. Many guys (teens) ask me all the time which supplements they should be taking.
Supplements also help our body to function properly, in addition to helping us break plateaus. The purpose of this article is so that you get a general idea which supplements you should/could take. I will go over the ABC's of each supplement and why are they important, but remember I won't go in-depth on each one. I do however think is a good idea to always ask a doctor about taking dietary supplements. But, is your body and is your choice, I'm not here to make the choice for you. Read along, do some research, ask questions, and then decide whether or each supplement is right for you.
Multi-Vitamins are your mere basic supplement, and that's why is number one on my list. Sure you won't gain 20lb of solid muscle as result of taking your multi-vitamins. But regardless of whether you bodybuild or not, you should be taking some type of multivitamin. Multi-Vitamins are important because you simply don't get enough of nutrients from a healthy diet. On top of that, research shows that it is still not possible to get all of our nutrients from a healthy.
It's important to know that vitamins themselves don't contain energy. Some people get the misconception that by taking vitamins they will enhance their energy. The vitamins are used to release energy from the carbs, protein, and fats. It's also important that you look for 100% of the daily value of vitamins: A/B1/B2/B3/B6/B12/FOLIC ACID/D. Please don't over look the importance of this very basic supplement. If your body lacks sufficient amount of vitamins it will not function properly. For more information on vitamins, check out Big Cat's vitamin reviews!
Varies from bottle, follow the instruction on the bottle. Great for overall health and should be taken all year round.
No information available
5 out of 5
Moving along to our number two supplement stack for teens is Amino Acids. I'm sure you've heard this millions of times: amino acids are the basic building blocks of proteins. We normally get them from fish, meat, vegetables, and dairy products (milk, cheese, ect.). There is a total of 22 amino acids of which are needed to build proteins used in the growth, repair, and maintenance of body tissues.
So, we can start to see here the importance of Amino Acids don't we? And there is a total of 9 amino acids that must come from our diet, because they are not produced by the body. This is why supplementing with amino acids is important. More so, when on a restricted diet (Cutting) because you may not be getting adequate amounts of amino acids. For more information on amino acids, chekc out Big Cat's articles on amino acids!
One and one-half grams of powder three times a day should be sufficient.
There are no side effects with proper supplementation.
5 out of 5
Yet another very important ingredient/supplement for muscle growth is whey protein. Whey protein contains several important amino acids: isoleucine, valine, and leucine, all of which are needed for maintenance of muscle tissue. And without any protein your body won't have enough amino acids needed to aid muscle growth. Whey Protein has also been shown to enhance immune function by increasing important glutathione levels.
Protein supplements can be made from different sources of protein including: milk protein, egg protein, and soy protein.
This is when Whey isolate comes into play, you see the higher the Biological Value a protein is set to have the faster is absorbed. And as you can see, whey isolate protein is absorbed rather quickly. So is essential that after working out you MUST take your whey protein with some type simple carbohydrates. This will further aid the muscle growth and speed at which the body absorbs the whey protein. For more information on protein, check out Big Cat's All About Protein article.
1-2 servings of Whey Protein 5-30 minutes after you workout.
There are no side effects with proper supplementation.
5 out of 5
Flax Seed Oil
Flaxseed oil contains linoleic acid (ALA) an essential fatty acid needed for survival. In order to get any health benefits off flaxseed oil, you'll need a positive balance between omega 3 and 6 essential fatty acids. Also instead of storing the fat Flax Seed Oil acts as solvents to help the body dissolve and remove bad fats. This is only true with an adequate amount of the both Omega3-6.
Research suggested that flaxseed has beneficial effects in the prevention of cancer, coronary heart diseases and sudden death from heart arrhythmias. And it does not stop their, Flaxseed oil has been claimed to reduce cholesterol, decreases blood pressure, and reduces arthritis pain. This supplement is good for both cutting and bulking because it aids the loss of bodyfat, enhances performance, shortens recovery time, and that's just to name a few. For more in-depth info head over to Derek Charlebois - Flex Your Flax! article.
Follow the instruction on the bottle/30-40 grams per day
No toxicity side effects, if consuming 100g or more daily is likely to induce gastrointestinal distress such as nausea and diarrhea.
4 out of 5
Let me explain a little more for you guys that are just starting out. Creatine is made up of three amino acids : Arginine, Glycine and Methionine, of which are made in our bodies. Creatine plays a vital role in cellular energy production it also regenerate ATP stores in the body. Creatine volumizes the muscles and also enhances endurance in athletes, which in return increases power output.
Since Creatine increases the water retention and ions are released. As a result muscle protein synthesis is increased. What this means to us athletes is that creatine will be used to build/repair our muscles. Also don't be fooled by the claims of liquid creatine, because is all crap. Research has indicated that Creatine is very unstable and in just minutes of being mixed in water it turns into creatinine, thus providing no effect. Its just smart marketing, all you're getting is powdered creatine suspended in a liquid. Be smart and stick with powder creatine which is effective and cheap.
For more in-depth information on creatine head over to Layne's "The Safety Of Creatine", all the info you'll need about creatine and its safety.
Loading Phase: 5g four times a day for 7 days. 15-20g daily
Maintenance Phase: 5-10g daily
Creatine should be cycled every two months you have been on it, take one month off then start again.
The only widely known side effect concerned with the use of creatine might be muscle cramps, bloating, and/or stomach aches. But if used responsibly its a perfect safe supplement to use, remember that is very important that you keep your self well hydrated. And no long side effects studies have been made as of yet, since creatine is considered a relatively new supplement.
5 out of 5
Well, there you have five of the ten teen supplement stack on my list. Stay tuned for next weeks part 2 of the Teen Supplement Stack. I hope you enjoyed this article and learned a bit. As I mentioned earlier, is wise that you research a supplement before hand. Don't just start taking X supplement because Bob that works at GNC said it was good. Also, be weary of those ads claiming unbelievable results in just days or weeks. Keep safe,
* Sources: University of California, Berkeley Wellness Letter, vol.15, issue 10. July, 1999. Nitzke, Susan: Dietary Supplements. North Central Regional Extension Publication No. 582. 1998.
* Sch?A, Rizzoli R, Slosman D, et al. Protein supplements increase serum insulin-like growth factor-I levels. Ann Intern Med 1998;128:801-9.
* Kelly GS. Sports nutrition: a review of selected nutritional supplements for bodybuilders and strength athletes. Altern Med Rev 1997;2:184-201.
* Seddon JM, Ajani UA, Sperduto RD, et al. Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. JAMA 1994;272:1413-20.
*Watkins ML, Erickson JD, Thun MJ, et al. Multivitamin use and mortality in a large prospective study. Am J Epidemiol 2000;152:149-62.
* Abelow BJ, Holford TR, Insogna KL. Cross-cultural association between dietary animal protein and hip fracture: a hypothesis. Calcif Tiss Int 1992;50:14-8.
* McKane WR, Khosla S, Peterson JM, et al. Circulating levels of cytokines that modulate bone resorption. J Bone Miner
* Cleland LG, James MJ, Neumann MA, et al. Linoleate inhibits EPA incorporation from dietary fish-oil supplements in human subjects. Am J Clin Nutr