Building muscle with the help of supplements

Volume One, Issue 26, March 16 - 22, 2007

HEALTH & FITNESS

By Greg Rothman, M.S. P.T.

In last week’s column, I answered two readers’ questions regarding the popular weight-loss supplements Slim-Fast and Cortislim. I debunked some myths surrounding the use of these to help readers understand that they are not the solutions they are purported to be. In the $50 billion diet industry, marketers of muscle-building and weight-loss products frequently make dubious claims and appeal to our emotions to get us to buy their products. The advertising behind these two supplements are no exception.

As a fitness professional and gym owner, I hear frequent questions about the efficacy of this or that supplement, with most people expecting me to suggest a “magic pill” that will suddenly help them add pounds of muscle or melt away love handles. Unfortunately, no such pill exists to date. I always tell clients the same thing: The word “supplement” means extra—they are never a solution by themselves.

That said, there are some supplements that we know to be safe and effective in helping people work toward their fitness goals. I will discuss these supplements (for muscle-building and fat loss, respectively) in this and my next column. That said, please remember that you will get 95 percent of your results from the “synergy” of sound nutrition, a good strength-training program and moderate cardiovascular exercise mentioned in previous columns. Think of the supplements as the 5 percent that can give you an edge when you’re doing everything else well.

To be sure, only two supplements have been proven safe and effective for helping you pack on and preserve muscle. Creatine has long been a popular supplement among “gym rats.” Does it work? All evidence says that it does, proven as it has been in one research study after another to be effective by promoting the storage of additional phosphocreatine, which is a part of the energy cycle and helps to store and provide energy for muscular contraction. There is, however, some confusion in the market over which type of creatine is best and how to use it.

To clarify, a lot of savvy marketers have latched on to Creatine’s popularity and efficacy and have begun to sell it in all kind of crazy formulations, most notably “serums” and other “advanced delivery systems.” But the only form that has been shown to be effective is Creatine monohydrate powder. It can be taken mixed with water, juice or another drink. Taking 5 grams per day is sufficient (and it is usually only above this level that Creatine may cause stomach upset, an infrequent side-effect). Many people have been led to believe that a “loading period,” in which one takes 20 grams per day for three to five days, is necessary; it is not, and it will not improve results over time. Make sure you get your Creatine monohydrate from a reputable company (Parrillo, Labrada or EAS)—otherwise you may not be getting what you pay for.

The other supplement I recommend is L-Glutamine, the most abundant amino acid in muscle tissue. It is also involved in the health of the immune and digestive systems. When those systems aren’t getting enough L-Glutamine, they may break down muscle tissue in order to bolster their supply, so L-Glutamine is especially important in preserving muscle during stressful times. About five to 10 grams per day is recommended, preferably taken at two or three intervals so that it is better absorbed.

While it should not be considered a supplement because it is actually a “meal replacement,” it is worth noting that a good protein powder (one with whey protein isolates is best) can be helpful in promoting muscle growth by ensuring that you get enough protein, especially on workout days. Of course, getting enough protein from the foods you eat is ideal, but if you have a busy schedule, a protein shake can be just the thing to optimize muscle growth after a tough workout, when you don’t have time for a supportive meal.

Some people will read this short list of proven muscle builders and wonder why I made no mention of anabolic steroids. Can they have short-term efficacy for a competitive bodybuilder? Yes. Do I recommend them? Never! While a discussion of the pros and cons of individual anabolic steroids is possible, it is too complex a subject to tackle here. The bottom line is that the negative far outweighs the positive, and they can be extremely dangerous. I’m always alarmed when I’m asked about them by people believing they’re about to make positive changes when, in fact, even short-term use can permanently destroy the hormonal system that regulates their body composition, sex drive and sense of well-being.

Using a good protein powder to replace meals when necessary, and supplementing your sound nutrition plan and training program with Creatine and L-Glutamine, can give you an extra edge in promoting muscle growth. Remember that adding lean muscle tissue to your body will speed your metabolism and is a precursor to enhanced fat loss. Next week, I’ll discuss the supplements that have been shown, taken with sound nutrition and exercise strategies, to promote fat loss and prevent new fat from being stored.

Greg Rothman, M.S. P.T., is the owner of emPower Fitness Studios (emPowerFitnessNYC.com). He received his masters degree in physical therapy from Columbia University and has 15 years’ experience in the rehabilitation and fitness fields, most recently as the personal training manager and top-level trainer for Equinox Fitness Clubs in New York City. SEND YOUR QUESTIONS about nutrition, fitness and sports injuries/rehabilitation to Greg at emPowerFitness@aol.com.