Whey protein

This highly biological protein source is very popular among bodybuilders who consume the protein post workout due to its rapid uptake. 40-50 grams can be easily consumed directly after a workout by mixing the powder with water (in a shaker), providing the muscles with instant amino acids when they need them most.

Whey protein is commonly available in two formats, whey isolate and whey concentrate. The whey protein isolate is more refined than whey concentrate, composed of less carbohydrates and fat, resulting in more protein per gram compared to whey concentrate. This process comes with a higher price tag however, and many just opt for the cheaper whey concentrate which does the job just as well.

Creatine monohydrate

Creatine monohydrate is one of the most studied and used bodybuilding supplements on the planet. Putting it briefly, creatine has shown numerous times, in and outside of the gym, that it can increase physical performance. This process is caused by creatine’s role as an energy replenisher, resulting in greater energy for muscle contractions so the muscle can be pushed longer and harder.

Creatine also has other ways in which it can benefit those looking to increase muscle mass. The supplement can increase water retention, providing the muscles with a larger and fuller appearance as water is drawn into the muscle. This super hydration of the muscle cells can also heighten the rate of protein synthesis, aiding the muscle building process.

Weight gainer

The important thing to take note of here is the quality of the product being purchased. There are many weight gain formulas on the market which contain cheap and low quality ingredients, such as poor quality proteins and sugars, and a lack of healthy dietary fats and micronutrients.

Quality weight gainers tend to have a quality mix of proteins, typically whey and casein, which bring about a slow digestion in the gut. Carbohydrate choice may include oats, barley, or other low GI source. Maltodextrin as the main carbohydrate source may be suitable for those who find it difficult to gain weight.

Maltodextrin

Maltodextrin is a complex carbohydrate, yet is absorbed very quickly. It’s usage throughout the day may be limited for someone who finds adding weight easy, but it can be useful for those who find it difficult to gain weight and need additional calories. The carbohydrate is also perfect post workout to help replenish energy stores, or during a workout to maintain a high level of energy.

Protein bars/flapjacks

This option can be quite expensive, and it would be worthwhile looking at the cost of meal replacement powders if the goal is to have a product which can be taken on the go. There are many protein bars and flapjacks which are ideal for gym goers who find they go a long time without food due to working commitments. A quick and protein rich snack is ideal for such a situation, alongside an item of fruit and possibly an assortment of nuts for additional calories and dietary fats.

There have been various studies into the effects of creatine supplementation; with most concluding the supplement has positive effects on performance. This is backed up by countless testimonials on various internet forums by ordinary users who report steady gains in strength and muscle fullness during the supplementation of creatine monohydrate (or other form of creatine such as CEE). It is worth pointing out that not everyone will respond the same to creatine, with some reporting zero benefits when they have supplemented with it. These so called “none responders” do only make up a relatively small percentage of all users, although it is worth considering this upon embarking on its use. Interestingly, some users have reported they do not respond to one form of creatine, such as creatine monohydrate, yet do respond to another delivery system, such as CEE (creatine ethyl ester).

How does creatine work?

Creatine works by replenishing ATP which is the main molecule used for energy by the muscle for contractions. By replenishing energy stores creatine can increase performance for short and intense disciplines such as weight lifting. Creatine is less effective for endurance based training.

Creatine monohydrate is particularly popular among bodybuilders and aesthetic focused trainees. This is because creatine also works through a selection of other pathways to enhance the potential for muscle growth. Firstly, creatine may heighten protein synthesis which is an important factor for anyone wishing to increase their muscle size. Not only can the muscle work harder due to the increased energy stores but the increased water retention from creatine supplementation may also heighten protein synthesis due to greater muscle cell hydration. The increased amount of water drawn into the muscle can also give a much fuller look to the muscle. Secondly, creatine can work as a lactic acid buffer which allows for the muscle to worker harder and longer, increasing stimulus for potential growth.

Creatine monohydrate dosages

Creatine loading is recommended by many retailers of creatine, although a loading phrase is not a necessity. A loading phrase involves an increased dosage of creatine for one or two weeks to heighten creatine concentrations at a quicker rate. A maintenance phrase is then followed.

A course of creatine which involves a loading phrase may look like the following:

Loading phrase – 10-15g per day (split into 2 or 3 servings) for 5 days
Maintenance phrase – 5g per day (split into 2 servings) for the rest of the course (typically 4 or 5 weeks)
Wash out phrase – No creatine consumed for a month

It is best to take creatine with simple carbohydrates which enhance the uptake of the creatine to the muscle. Mixing creatine monohydrate with a fruit juice would be a wise idea, or as part of a post workout shake in which a simple sugar is used, such as dextrose.