supplements - The truth behind them
supplements are big business. The gym I use is plastered with adverts
for them with photos of rippling physiques demanding you buy their
product to look like the photo.
main two supplements I get asked about are protein supplements and
creatine. Protein is recommended by the manufacturers to give the
body the essential amino acids to allow you to build muscle. Creatine
is designed to increase the levels of creatine phosphate within
the muscles, this is the immediate energy source used in the first
few seconds of exercise. The additional creatine is said to increase
muscle strength, size, power and endurance.
supplements have a very limited value in comparison to the alternative
measures you could take. Protein supplements will not work if you
are not eating for your metabolic
type and even less so if you are not training properly! To build
muscles you do not just need protein, but instead all the building
blocks for the body to create true health. This is hardly found
in a tub of powder with random synthetic vitamins and some protein.
Creatine has been shown to indeed provide an ergogenic effect to
the body in a number of studies. The research seems to indicate
that it does indeed have a benefit to sports performance. However,
the majority of users take it to increase muscle size. One must
question the value of creatine on two counts. The benefits it provides
seems to be while taking the supplement but not for the long term
afterwards. Put simply, it does not increase the ability to store
more creatine in the muscle naturally, but just when forced to.
extra weight gain would invariably disappear when supplementation
ceases. The second reason to be wary of this is that the effect
of taking sugars into the body when taking the supplements is disastrous
on some metabolic types. Never has a study been done to compare
the effects of creatine to a metabolic typing programme and on athletic
is the alternative
alternative is two fold, eat right for your metabolic type and learn
how to train properly.
typing will give you the right nutrients in the right amounts
thus giving you every building block you need and creating the internal
environment to build muscle and optimize sports performance. When
eating for your body chemistry type and doing the other metabolic
typing recommendations you will soon see the that you can easily
build muscles supplement free.
right, I don't know how many athletes and body builders I meet who
don't train their legs. This is the biggest mistake you can make.
Muscle is built through consuming enough protein as part of a metabolic
typing diet and placing it in the correct hormonal environment to
allow muscle growth.
simplistic terms it is related to the amount of testosterone you
posses. This is greatly increased by whole body exercises, e.g.
squats, lunges dead lifts etc. To build a big biceps, it would be
better to do 3 sets of squats and 2 on the arms than 5 sets on the
arms. It is not about how much damage you do but how well you can
build back the damaged muscle. To those who don't know the gym causes
lots of micro tears in the muscle which is built back up and made
bigger by the body if the above two methods are followed.
wasting your money on supplements, a few tubs of protein could be
used for my course which
will revolutionize your physique, athletic performance and outlook
on exercise and training.