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HEALTHY NOW
Supplements to pack on and preserve muscle By Greg Rothman, M.S. P.T. In my previous columns this year, I introduced the strategies that have helped hundreds of my clients reach their goals and attain their optimal fitness levels. It is not necessarily easy to get into great shape and will always require some effort, but I hope that this advice has made it simple to understand. Nonetheless, so many people seeking fitness results want to know what else they can do—which pills and potions they can take to add muscle and eliminate fat. It is because of this that the public is preyed upon by the $50 billion diet industry and the marketers of muscle-building and weight-loss products. Almost without exception, they make dubious claims and appeal to the public’s emotions to sell their products. Unfortunately, there is no product that exists to date that will itself add pounds of muscle or “melt away stubborn belly fat,” as many advertisements claim. I always tell clients the same thing: The word ‘supplement’ means extra—it is never a solution by itself. 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. But 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 written about in previous columns. Think of supplements as the 5 percent that can give that extra edge when you’re doing everything else as well as possible. 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, but does it work? All evidence says that it does, proven 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, selling it in all kinds of crazy formulations such as “serums” and other “advanced delivery systems.” Most of these are ineffective or outright fraudulent in their claims. The only form that has been shown to be effective is creatine monohydrate powder, which 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 it may cause upset stomach, 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. The other recommended supplement is L-glutamine, the most abundant amino acid in muscle tissue, which also contributes to 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. In that way, L-glutamine is especially important in preserving muscle during stressful times. 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 and 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 preferable, 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 there’s no mention of anabolic steroids. Can they have short-term efficacy for a competitive bodybuilder? Yes. Do I recommend them? Never! I’m always alarmed when asked about steroids by people who want to make a positive change to their bodies when, in fact, even short-term use can permanently destroy the hormonal system that regulates 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 supportive 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.
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