Supplements for muscle growth

You can bench press 200 pounds and perform two minutes of pushups. Now you want to take your workout to the next level. And if you're like many interested in the same, you've looked into muscle-building supplements.

Problem is, to the average Joe, they can be a little intimidating.

And it's no wonder. Given the array of body-bulking powders, pills and shakes on the market, it's hard to know which one might work best, let alone just plain work. And aren't most of these products really made for professional athletes?

The truth is, many experts say, supplements aren’t necessary for building muscle, but some can give casual athletes a boost in muscle mass and energy. You've got to have realistic expectations, though.


"People should understand that supplements aren't the magic bullet," says Jeff Volek, associate professor of kinesiology at the University of Connecticut. "If you have the disposable income and you want to experiment, most are safe and it's fine. But you shouldn't have too great expectations that these supplements are going to turn you into Mr. Universe overnight."

The First Step If you are considering taking a supplement to put on a little more muscle, it's important to take stock of your lifestyle before forking over a dime. If you're not eating right, getting enough sleep, cutting back on stress and exercising regularly--meaning at least a couple of times a week--supplements aren't going to do a whole lot for you.

"You can't just rely on these products to give you the edge, no matter what the bottle says," explains Andrew Shao, vice president of regulatory affairs for the Council For Responsible Nutrition, a Washington-based trade association representing ingredient suppliers and manufacturers in the dietary supplement industry.

The next step, figuring out which product is right for you, can be even tougher, given the range of choices now aimed at the weekend warrior, a fitness trend that's grown over the past five years, Shao says.

A trainer may be able to give you some advice, though levels of expertise in this area vary widely. Shao suggests reading through a couple of products' labels. If there's a laundry list of ingredients you can't even pronounce, don't bother with it. He also recommends going with a well-known brand, which might cost more, but should help assure you're getting a quality product.

Muscle Up One common option body builders have been using for years that's now mainstream is Creatine. A substance that's manufactured in the body during protein metabolism, Creatine is a fuel source for explosive sports movements or bursts of activity that typically last one to six seconds, says Amanda Carlson, director of performance nutrition and research at Athletes' Performance, an intensive training facility based in Arizona. Loading muscles with Creatine can help people perform better and recover faster.

Carlson, who works with professional as well as amateur athletes, recommends products that pair Creatine with carbohydrates, such as those made by Abbott Nutrition's EAS brand, 45 minutes before a workout. Carbs can increase the absorption rate of the supplement into your muscles. Pairing Creatine with a glass of juice also will do the trick, she says.

For a boost during your workout, Carlson suggests sports drinks. You may not think of them as sports nutrition products, but they are fueling your body. A few varieties today contain carbohydrates and protein, a combination which has been shown to reduce muscle damage and speed muscle recovery.

Another key to building muscle is protein. Derived from milk, whey protein is considered one of the best protein sources available, and can even benefit the immune system. Providing the body with branched chain amino acids, can help it repair and rebuild lean muscle tissue. Volek suggests the average Joe try taking it within 30 minutes after a workout, when the body needs protein most.

Mirror, Mirror The extent of the results you see and how quickly you see them depends on your starting level. Users who are just beginning an exercise regime stand to gain the most from taking a sports nutrition product, but only if they're willing to put in the effort day in and day out.

"Build a supplement program as you would build an exercise program," says William Kraemer, professor of kinesiology at the University of Connecticut. "Base it on your needs and goals."