Supplementation for strength training -
Today, we will talk about how to "tweak" our effects by focusing on meals and supplementation around training, more strictly before and after training and during it. This is one of the most frequent questions of my new mentees.
There is no unambiguous answer. A lot depends on the time of training, its character, or the pace of work of a person's digestive system. No less important is the composition of the meal. Let's start from the beginning.
Strength training means performing anaerobic exercises. In short, this means that muscular glycogen is used for the energy needs of the body. This glycogen accumulates in muscle tissue and is made of glucose.
Glucose is a simple sugar monosaccharide , formed as a result of the breakdown of complex sugars polysaccharide in our digestive system. Complex sugars by contrast are otherwise known as carbohydrates, and this name certainly says something to you.
Carbohydrate-rich products which carry energy for our muscles during exercise include: cereals rice, oats, corn, wheat, barley, rye , cereal processing products bread, pasta, cereal, rice wafers, all kinds of cereals , vegetables potatoes, beans, peas, soybeans, lentils, chickpeas and fruits bananas, raisins.
Based on current information, you already know that carbohydrates are necessary to persevere in training effectively and without fatigue. An energetic meal should also be supplemented with protein to increase the nitrogen balance of the body indispensable for muscle hypertrophy.
When to eat before training? First, let's decide how much time we have to start exercising and learn about the possibilities of your metabolism. The size of the meal is also important. Rule number one - the more time you have to start training, the larger the meal containing complex carbohydrates.
The less time, the smaller the portion, and the simpler the carbohydrates. A good example of a meal for 3 hours before training will be a bag of rice g for lunch or a solid portion of oatmeal g for breakfast.
An option for half an hour before training to add strength will be one banana or two. I doubt that anyone eating a huge plate of boiled potatoes or two plates of thick pea soup an hour before training felt good during training.
It will be obvious that the stomach contents are retained, dizziness may occur most of the blood drains from the brain and muscles to organs responsible for digestion or vomiting in extreme situations as the body's response to effort, which will get rid of the "problem" that interferes with training.
Will we find the strength to continue it later? Let's discuss the basics. BCAA Branched Chain Aminoacids protect muscles against catabolism. These amino acids are converted into glucose through the gluconeogenesis process and further into energy when the muscle glycogen is exhausted.
When we do not supplement with amino acids, the body begins to break down catabolism its own proteins muscle tissue. For this reason, BCAA is preferably taken between strength and cardio training if we do one after the other.
Branched chain amino acids do not require digestion as for example protein supplement and so they will not be stored in the stomach , therefore they are perfect as anti-catabolic muscle mass during aerobic training. If we want to increase our exercise capacity in a simple way, I recommend supplementing creatine.
Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins.
There is limited research on the effects of pea protein. One double-blind, randomized, placebo-controlled study found that men aged 18 to 35 years who ingested 50 grams of pea protein daily in combination with a resistance training program over 12 weeks experienced similar increases in muscle thickness compared to those who ingested the same amount of whey protein daily.
Hemp protein powder is derived from the seeds of the hemp plant. Although there is little research on the use of hemp protein powder as a workout supplement, it contains omega-3 fatty acids and a number of essential amino acids.
However, it is not a complete protein, as it has relatively low levels of lysine and leucine. References Council for Responsible Nutrition. Economic Impact of the Dietary Supplement Industry. Accessed October, Grand View Research.
Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M.
Journal of the International Society of Sports Nutrition. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B. International society of sports nutrition position stand: Beta-Alanine. Hobson RM, Saunders B, Ball G, Harris RC, Sale C.
Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R.
IOC consensus statement: dietary supplements and the high-performance athlete. International journal of sport nutrition and exercise metabolism.
Ganio MS, Klau JF, Casa DJ, Armstrong LE, Maresh CM. Effect of caffeine on sport-specific endurance performance: a systematic review. Spriet, L. Caffeine and exercise performance. Exercise and sport performance with low doses of caffeine. Burke LM. Caffeine and sports performance. Applied physiology, nutrition, and metabolism.
Carpenter, M. Caffeine Powder Poses Deadly Risks. The New York Times. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL.
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
Volek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes. Rawson ES, Persky AM. Mechanisms of muscular adaptations to creatine supplementation. International SportMed Journal.
Kreider, R. Effects of creatine supplementation on performance and training adaptations. Francaux M, Poortmans JR. Effects of training and creatine supplement on muscle strength and body mass. European journal of applied physiology and occupational physiology. Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM.
Safety of creatine supplementation in active adolescents and youth: A brief review. Frontiers in nutrition. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J.
International Society of Sports Nutrition position stand: creatine supplementation and exercise. Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, Cooke M, Earnest CP, Greenwood M, Kalman DS, Kerksick CM.
Journal of the international society of sports nutrition. Rodriguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association.
American college of sports medicine joint position statement. nutrition and athletic performance. Medicine and science in sports and exercise.
Burke LM, van Loon LJ, Hawley JA. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology. Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews. National Academies of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids Macronutrients.
Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE. Supplementing with HMB reduced muscle damage after exercise and improved recovery.
Doses of 1. This is most beneficial for people who aren't trained athletes or are older. HMB is commonly taken in three divided doses, with meals or before exercise.
Trained athletes will take longer to see the effects of HMB up to 12 weeks , while people who haven't previously trained may see results in as little as three weeks.
You can generally expect to gain 1 to 2 pounds of muscle by taking HMB for three to six weeks. HMB in doses of up to 3 grams per day for one year is likely safe, though there's no safety data for those who take it for over a year.
Creatine is currently the most popular supplement for exercise performance. You can boost your creatine levels by eating red meat or taking supplements. A review of 16 clinical trials concluded that creatine can help build muscle in young, healthy people.
It increases muscle strength, muscle mass, and exercise performance in young people regardless of prior athletic training. People have gained 2—4 pounds of muscle by taking creatine for up to 12 weeks. Results were not as clear-cut in older people or those with muscle-related diseases.
More data is necessary before creatine can be recommended for these populations. Clinical trials have typically administered a high-loading dose of 20 grams daily for five days, followed by a maintenance dose of 2—5 grams daily. At regular doses, creatine seems safe for most people.
This is in doses of up to 30 grams daily for five years. But side effects to watch for include the following:. An extensive review of 66 studies in people with risk factors for sarcopenia concluded that omega-3 fatty acids like eicosapentaenoic acid EPA and docosahexaenoic acid DHA increased muscle mass and strength.
These fatty acids could help prevent sarcopenia in people with risk factors like chronic disease or fatigue—but more research is necessary.
Most clinical trials were small, so more extensive trials are necessary to verify these effects. Another analysis of clinical trials investigated the effects of these polyunsaturated fatty acids PUFAs in healthy adults.
It concluded that PUFAs can improve grip strength but don't significantly affect muscle mass. Similarly, another systematic review of PUFAs showed that they did not improve strength or muscle growth. Adequate intake of omega-3 fatty acids is between 1.
This can be obtained through diet alone, mainly in fish or supplements. Doses used in clinical trials ranged from —4, milligrams per day of EPA plus DHA. Taking up to 5 grams a day of EPA plus DHA is likely safe. Mild side effects may include the following:. High doses have been associated with increased bleeding risk and atrial fibrillation.
Collagen is the most abundant protein in the body. It is vital for skin health and protecting against sports injuries. It's also rich in amino acids like L-arginine and glycine , which make creatine. A systematic review of 15 clinical trials showed that collagen supplements plus exercise can improve some aspects of strength, muscle recovery, and body composition.
The most impressive muscle gains were in older males with sarcopenia. Effects on premenopausal females and healthy young people were not as pronounced. Collagen is available as capsules or powder. Common doses used in clinical trials are between 5 and 15 grams per day, taken within an hour of exercise.
Some research suggests that taking it with vitamin C can enhance its effect. Coenzyme Q10 CoQ10 is an antioxidant that is involved in energy production. It can reduce inflammation and may prevent damage to the body. CoQ10 has been studied in trials for sports performance at doses of — milligrams daily.
Low levels of CoQ10 are associated with the frailty and muscle wasting of the aging process. Some research shows that along with exercise, CoQ10 can combat sarcopenia. In theory, CoQ10 could help with muscle recovery after exercise—but so far, results have been all over the map.
For now, there's not enough evidence to recommend it for this. Side effects of this supplement may include the following:. Leucine is a branched-chain amino acid that helps the muscles make protein. Daily doses of leucine between 1.
A small clinical trial in 25 healthy young males concluded that high-dose leucine 10 grams daily for 12 weeks did not increase muscle mass or strength.
On the other hand, another small trial of 21 people with cerebral palsy showed that taking leucine for 10 weeks increased strength and muscle mass. A systematic review of nine trials of leucine supplementation in older people had conflicting results.
Those who took leucine had a higher rate of protein synthesis in the muscles but did not show improvements in body composition e. Possible side effects of leucine include gastrointestinal distress and high ammonia levels.
Leucine hasn't been subject to long-term study, so more research is necessary to determine its safety profile. Dietary supplements are not regulated in the United States, meaning the Food and Drug Administration FDA does not approve them for safety and effectiveness before they reach the market.
Whenever possible, choose a supplement tested by a trusted third party, such as the United States Pharmacopeia USP , ConsumerLab, or NSF.
However, even if supplements are third-party tested, that doesn't mean they are necessarily safe or effective in general. Therefore, talking to your healthcare provider about any supplements you plan to take and checking in about potential interactions with other supplements or medications are important.
Several dietary supplements may help increase muscle mass in conjunction with resistance training. The optimal supplement for muscle growth depends on factors like age and how much baseline exercise you get. Some, like protein, work best for young people. Others, like HMB and leucine, may benefit older people and those who are new to working out more.
Before taking a supplement to increase muscle mass, discuss it with your healthcare provider to ensure it's a good choice. Be aware that there's very little long-term safety data for these products. If side effects occur, contact your healthcare provider or call in case of an emergency.
Some supplements see creatine and protein may enhance the effects of weight training, especially when taken for several weeks or more. Effects can vary depending on age, gender, and athletic training.
Researchers don't know definitively. Only a few trials have studied this, and the results have varied. That said, the timing of creatine supplementation seems most important during the first five days, during the "loading phase.
Protein-rich foods include meats, eggs, dairy products, beans, and nuts. Food and Drug Administration. CFSAN Adverse event reporting system CAERS.
Or F, Kim Y, Simms J, et al. Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults. J Adolesc Health.
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