New Year's Resolution: Mass Building - Supplementation (Part Twelve)

Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.

Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!

Today's focus is on supplementation, including whey protein, multivitamins, multiminerals, and nitric oxide supplements.

Supplementation Basics

Let's look at the basics of supplementation, including the composition and purpose of each of the vital supplements. Keep in mind that the supplements should not be taken in excess. Choose a few and cycle them every couple of months. The only supplements that shouldn't be cycled are multivitamins/multiminerals and EFAs.

Whey Protein

Whey protein is derived from milk and provides the body with the building blocks necessary for muscle growth. It is a high quality source of protein and with a quick absorption rate. A whey protein supplement should be taken immediately post-workout.

Casein Protein

Casein protein is derived from milk and provides the body with the building blocks necessary for muscle growth over a prolonged period of time. It is a long lasting source of protein with a slow absorption rate. A casein protein supplement should be taken at night before going to sleep.

Amino Acids

Amino acids are derived from protein sources such as meat, fish, and milk. They are used for the repair, development, and growth of muscle tissue. There are 20 amino acids, only 9 of which are essential. An amino acid supplement should be taken before, during, and after a workout session.

Non-Essential Amino Acids
• Alanine is a non-essential amino acid that is used to assist in the metabolism of glucose and produce antibodies.
• Arginine is a non-essential amino acid that is used to improve blood flow and assist the release of growth hormones.
• Aspartic acid, also known as aspirate, is a non-essential amino acid that is used to increase energy and assist the function of DNA and RNA.
• Asparagine is a non-essential amino acid that is used for metabolic control of the brain and nervous system, and for the metabolism of toxic ammonia in the body.
• Cystine is a non-essential amino acid that is used to build muscle and slow down the aging process.
• Glutamic acid, also known as glutamate, is a non-essential amino acid that is used in the metabolism of sugars and fats, and to correct personality disorders.
• Glutamine is a non-essential amino acid that is used to build muscle and promote a healthy digestive tract.
• Glycine is a non-essential amino acid that is used to improve glycogen storage and repair tissue.
• Proline is non-essential amino acid that is used to improve skin texture and strengthen the joints and tendons.
• Serine is non-essential amino acid that is used for muscle growth and the production of antibodies.
• Tyrosine is non-essential amino acid that is used to elevate mood and assist in the production of melanin.

Essential Amino Acids
• Histidine is an essential amino acid that is used for the growth and repair of tissues and the production of red and white blood cells.
• Isoleucine is an essential amino acid that is used to repair muscle tissue, skin, and bones, and regulate blood sugar levels.
• Leucine is an essential amino acid that is used to repair muscle tissue, skin, and bones, and regulate blood sugar levels.
• Lysine is an essential amino acid that is used to maintain a proper nitrogen balance in the body and produce antibodies.
• Methionine is an essential amino acid that is used to reduce muscle weakness and assist in the breakdown of fat.
• Phenylalanine is an essential amino acid that is used to decrease pain and elevate mood.
• Threonine is an essential amino acid that is used to maintain a proper protein balance in the body and prevent the buildup of fat in the liver.
• Tryptophan is an essential amino acid that is used to stabilize mood and assist the immune system function properly.
• Valine is an essential amino acids that is used to repair muscle tissue and maintain a proper nitrogen balance in the body.

Multivitamins/Multiminerals

Multivitamins/ Multiminerals include all the essential vitamins and minerals, which are vital for the proper functioning of metabolic reactions. A multivitamin/multimineral supplement should be taken on a daily basis.

Essential Fatty Acids (EFAs)

Essential fatty acids (EFAs) include omega-3 and omega-6, which are used to stabilize insulin and blood sugar levels, strengthen the immune system, and assist in the production of energy. An EFA supplement should be taken on a daily basis.

EFA Articles:

• Essential Fatty Acids And Dieting! - By Mauro Di Pasquale
• Essential Fatty Acids: Learn All About Them! - By Derek Charlebois
• The Lowdown On EFA's! - By Mike Hajoway
• Other EFA Articles...

Creatine

Creatine is an organic acid that is used to increase energy and enhance the rate of recovery. A creatine supplement should be taken post-workout.

Nitric Oxide

Nitric oxide is a molecule that consists of a nitrogen atom and an oxygen atom, and is used to increase blood flow. A nitric oxide supplement should be taken pre-workout.

Nitric Oxide Articles:

• Be In The KNOw About NO! - By Layne Norton
• Clayton's Health Facts: NO Nitric Oxide. - By Clayton South
• Sexual Health Corner - Better Sex With NO2! - By Fawnia Dietrich
• Other Nitric Oxide Articles...

Conclusion

Make this New Year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best!

References

1. Power Eating, 3rd Edition by Susan Kleiner, Maggie Greenwood-Robinson
2. Nutrient Timing: The Future of Sports Nutrition by John Ivy, Robert Portman