Make a Muscle Cocktail: 4 Supplements Worth Their Weight in Lean Massby Jean Jitomir M.S., R.D.

Sometimes it’s hard to tell the difference between supplements that build lean muscle and those that build only debt.  Thankfully, scientific research shows that some supplements, taken at the right times, will help you sculpt a muscular physique.

1.         Protein
            To build significant muscle, you need to eat extra energy and nutrients.  The extra calories should come from high-quality protein and carbohydrates, mostly before and after workouts (1). Protein supplementation after weight training increases lean mass gain more than weight training alone-- thousands of studies support this conclusion.
            For weight-lifters, the daily protein recommendation from the American College of Sports Medicine (ACSM) is 1.6-1.7 g/kg, which is equal to 0.73-0.77g/lb (2). For instance, a 145 pound woman should take in 105-112g/day.  Remember that this recommendation is based on the needs for athletic performance.  If physique goals influence your food choices, you may choose a diet that is a bit higher in overall protein.

            Before and During Workouts: Studies show that taking some protein before a workout serves at least three purposes.  First, the protein will help prevent muscle breakdown during exercise (3).  An added benefit of taking protein before you start is an increase muscle-building after training has stopped (3).  Finally, supplementation will boost muscular endurance and increase the volume of training per weight-lifting session (4).  Whey protein is a high-quality, quickly-absorbed protein source, so it is good to take before, during and after workouts.  Have about 5g (1 heaping teaspoon) before workouts and 5g during your workout.

            After Workouts:  In addition to reducing muscle damage and breakdown, post-workout protein contributes to a release of muscle-building signals.  Certain amino acids, contained in complete proteins like whey, cause the pancreas to release insulin (5). Insulin release following a midnight binge promotes fat storage, but an insulin spike after weight-training results in more glycogen storage and muscle building.  In essence, weight training tells the body to send energy to the muscles instead of fat cells.  In the end, the insulin helps you to build lean mass without its infamous fat-promoting effects.  Also, protein’s amino acids provide the raw materials for muscle building.  Fifteen grams of protein after your workout is recommended by nutrition expert Dr. John Ivy in his book Nutrient Timing (6).


2.         BCAA
The branched chain amino acids (BCAA) include leucine, isoleucine, and valine. All of these amino acids (the smallest units of protein), and leucine especially, increase the rate of muscle building and decrease the rate of muscle breakdown (7,8), so it’s a dually effective supplement for building muscle.

Before and During a Workout: The muscles use BCAA during a strength workout for up to 15% of muscle energy needs (9).  If the BCAAs are not readily available to muscles before and during a workout, your body is more likely to breakdown existing muscle mass to meet energy needs.  As a result, a BCAA supplement before and during weight training supports overall muscle-building. Take about 2 grams of BCAA for each 50 kg of body mass before and during your workouts.

After Workouts:  After a workout BCAA, especially leucine, also promotes an insulin response, signals the muscle to rebuild itself, and act as raw materials for muscle formation.  Take of BCAA about 3 grams for each 50 kg of body mass before and after workouts.  A pure BCAA powder is the most economical way to take this supplement; one rounded teaspoon is about 5 grams.  Fair warning: BCAA have a bitter taste and poor mixability, so many people like to take capsules instead of the powder.

3.         Carbohydrates
Carbohydrates are an important fuel source for all kinds of exercise, including weight training.  Muscle glycogen, though usually associated with endurance training, is also an important energy source for strength-training; muscle glycogen will be maintained if carbohydrates are taken before and during workouts.  Also, well-timed carbohydrate reduces release of the stress hormone cortisol (10).  High circulating cortisol levels are associated with lower immune function and muscle breakdown. Lower glycemic or "slow" absorbed carbohydrates should be consumed in the last food meal before a workout. Good choices are oats, berries, and whole grain pasta. 
            Before and During a Workout: Pre-workout carbohydrates are important to spare glycogen.  Have about 20g carbohydrates immediately before and during your workout (40g total).
            After a workout: In addition to the benefits mentioned, carbohydrate is the strongest stimulator muscle-building insulin and helps replace lost glycogen.  Carbohydrate and protein should be supplemented after a workout in a 3:1 or 4:1 ratio.  Have about 45g of carbohydrate with 15g of protein.

4.         Creatine
If you’re looking for more mass and strength, look no farther than your trusty tub of creatine (11). One study looked at two groups of men following the same weight training schedule; those taking creatine showed about twice as much lean mass gain as compared to the placebo group when completing the same resistance training program (12). The men supplemented with 20 grams/day during a one week loading phase and 5 grams/day for the rest of the twelve week study for maintenance. If you choose to do a loading phase, be sure to split the creatine up into 4 or 5 doses throughout the day to minimize stomach cramps.  Also remember that dosing on the label of a creatine bottle is specifically for men; women do not need as much, in general.  Depending on weight, 10-15 grams will be adequate for the loading phase and 2-3 grams will be enough for maintenance. Creatine should be taken with your pre work-out drink during the maintenance phase.
            You can improve your gains with smart and consistent use of sports supplements, which are taken strategically around your workouts.  With the exception of creatine, the supplements can be skipped on non-training days—you won’t need the extra calories then.
            When you are training to add lean mass, be sure to fuel your workouts: 1) Take your pre-workout supplements 15-30 minutes before you begin training; 2) Drink important nutrients during your workout; and 3) Take your post-workout supplements within 30 minutes of completing your workout.

Muscle Cocktail I (Before and during training)
16        oz water
1          heaping teaspoon whey protein (5 g protein)
1          teaspoon BCAA (3-4 g BCAA)
1          dose creatine (5g serving)
4          tsp honey (20g carbohydrates)
½-1      individual packet of sugar-free lemonade
Combine all ingredients in a shaker cup or water bottle; enjoy.

Muscle Cocktail II (After Training)
8          oz water or ice
8          oz fat-free milk (12g carbohydrates; 8 g protein)
½         scoop (oz) chocolate or vanilla whey protein (10 g protein)
3          Tbsp chocolate syrup (36 g carbohydrates)
1          teaspoon BCAA (3-4 g BCAA)
Combine all ingredients in a shaker cup or blender; enjoy.

References

1. Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exer. 2006;38: 1918-25.
2. Joint Position Statement of the American College of Sports Medicine, American Dietetics Association, and Dietitians of Canada on Nutrition and Athletic Performance.  Med Sci Sports Exer. 2000;32: 2130-2135.
3. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini1 BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001; 281: E197-E206.
4. Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res. 2006; 20: 643-53.
5. van Loon LJC, Kruijshoop M, Verhagen H, Saris WHM and Wagenmakers AJM. Ingestion of Protein Hydrolysate and Amino Acid–Carbohydrate Mixtures Increases Postexercise Plasma Insulin Responses in Men. J Nutr. 2000;130: 2508-2513.
6. Ivy J and Portman R. (2004). Nutrient Timing. New York: Basic Health.
7. Blomstrand E, Eliasson J, Karlsson HK, Kohnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006; 136:269S-73S.
8. Escobar J, Frank JW, Suryawan A, Nguyen HV, Kimball SR, Jefferson LS, Davis TA. Regulation of cardiac and skeletal muscle protein synthesis by individual branched-chain amino acids in neonatal pigs. Am J Physiol Endocrinol Metab. 2006; 290: E612-21.
9. Kraemer WJ, Volek JS, Bush JA, Putukian M, and Sebastianelli WJ. Hormonal responses to consecutive days of heavy-resistance exercise with or without nutritional supplementation. J Appl Physiol. 1998; 85: 1544-1555.

10. Voltek JS, Rawson ES.  Scientific basis and practical aspects of creatine supplementation for athletes.  Nutrition. 2004; 20: 609-614.

1. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc. 1999; 31: 1147-56.

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