By: MuscleSports.net
When you talk about power training, it doesn't matter if its powerlifting, strongman competition, or just power bodybuilding. What you supplement with is critically important to your training performance, more so than if your just training for pleasure and non-competition. Your training for size, strength, and power should be fully supported by your supplementation. Your supplementation program should include foundational or backbone products that everyone should be taking and a couple of extra level products depending on your budget.
“Your supplementation stratagy should have a fondation in the most importantant products for strength training success”
1. Protein: Weight Gainers, MRP's) more info...
We know protein, you've heard it all before. We'll if you've heard it all before then why is it that pretty much 9.9 out of 10 of the people who email us for advice are not even getting the amounts necessary for good health let alone tissue repair and growth. Also listen up, when we say protein we are not just talking about supplements (even though the article is about supplements), we're talking about dietary protein along with supplemental protein. Your daily intake should be based on bodyweight and daily activity level. You should not that some protein is burned as fuel even though there can be plenty glycogen stores readily available. We recommended a 60/40 split on your daily protein intake. This means if your protein index say you need 300 grams a day of protein then 180 grams should come from your food and 120 from your supplements. This would equate to about two/three shakes a day along with meals.
Looking at our our protein recomendations you don't see whey protein as a recomendation. The reasoning behind this quite simple, your not using these drinks just to add protein to your diet, but also a full spectrum of nutrients as well. Most whey protein products don't offer the vitsmins and minerals and other nutrients you need. This is one of the fundamental reason you always see us stress the use of weight gainers and mrps over single whey powders if your competion doesn't involve severe reduction in bodyfat percentages. If you do need to cut weight but not drasticly there is a new invention CALLED CARDIO.
When choosing your Weight Gainer or MRP make sure that it contains - 1. good complement of vitamins and minerals, 2. 30-40 grams of protein (with whey, and micellar casein being the main suppliers), 3. 80-100 grams of carbohydrates. Following these three simple rules it doesn't matter the brand selected just that you like the taste. We selected what are some of the tastiest of the tasty that will supply all the above and then some:
2. Amino Acids: (Amino Acids, EAAs, BCAA's, Glutamine) more info...
Lets get in to Amino Acids. The first question you should be asking is why am I taking amino acids when I am already taking a protein shake. The reason for this that amino acids unlike you protein shakes require little to no digestion and are used to help balance your food proteins, provide energy for workouts and speed up recuperation for heavy workouts.
Full Spectrum Amino Acids: These are complete amino formulas of the L series variety. These should be peptide bonded to provide better assimilation. You should consume between 1-3 grams along with each meal. These provide a level of assurance against deficiencies in the food stuff you consume.
BCAA's should be consumed 30 minutes before working out to keep amino pools in the muscle cell full, so no catabolism takes place. BCAA's can also be used in your training drink and sipped during your session. BCAA's used in this way help start the anabolic process toward growth and recovery. 1-2 grams should be take before training. With 1-2 grams sipped during training.
Glutamine should be taken after training and before bed time. Glutamine is the most abundant amino acid in the human body and is depleted during training and needs to be replaced immediately after. 2-3 grams after training and before bed time will help speed recovery and lessen you time to heal between workouts.
3. Creatine: (Creatine Monohydrate & Mixes) more info...
Creatine is probably the second most used supplement in the world next to protein. With all the ads of the different types available in todays market the bets for strength athletes still tend to be Micronized Creatine Monohydrate and Creatine Mixes that contain micro-creatine and a from of gluco-polymer, and maybe HMB along with Citrulline Malate.
Micronized Creatine Monohydrate in the strong man book is still the king for its hydration and electrolytic properties within the muscle cell. Just about every athlete trained here has benefited from our method of controlled saturation without the customary loading phase. We have always advised alternating volume approach that depended on the bodyparts being worked. Along with the fact that you only take it on workout days. Say your training legs on Saturday and want to be amped for your workout. Depending on your workout time your first serving of micro-creatine should be about 3-4 hrs before. Mix 5-10 grams micro with 8-12 ounces of water with 2 scoops of Cytomax from Cytosport. If it morning time take it before your first meal. This shit jump starts the day! The next time you want to use micro is with your post workout shake, add another 5-10 grams. Most people know creatine as only a pre-workout supplement but creatine hydration properties make it very good to use after working to help draw nutrients in to the muscle cells for repair and growth.
Mixed Creatine product are some of the best pre-workout drinks available to strength athletes today. Most are fortified with carbohydrates (sugars) and assorted minerals and electrolytes boost saturation in to the muscle cells. Some also include amino acids like Taurine, or Citrulline. These two addition increase energy production for continued sets, and increased muscle torque (strength). Mixed creatine products should be consumed 20-30 minutes before training. Most offer many varieties of flavors to choose from and todays mixes taste great. Make sure the creatine supplied is of the micro variety to allow for faster assimilation.
4. Joint Health: (Glucosamine, MSM, Chondroitin, Hyaluronic Acid, EFA's) more info...
Joint health is one of the most neglected parts of most supplementation strategies. You think about every little anabolic this and that all the way down to the last detail. None of this is going to due you any bit of good if you hurt so bad that you can't even grip the bar or squat down past a half squat. We've heard the crap from allot of people: “that joint stuff doesn't due me no good”, “I tried it and it doesn't work”. One word for yea, BULLSHIT! Every single power trainer we know who has been of a joint care program of some kind, hates to see his joint supps run dry more than say his protein. He can get by until his next order of protein powder or creatine show up, but a week with supplying your joint with the nutrients they have com accustomed to brings on aches that you didn't even know you had.
Joint products are classified by certain ingredients: Glucosamine, MSM, Chondroitin, and Hyaluronic Acid. These are what we consider the top performers in the joint health arena along with EFA's. We know most consider EFA's to be more cardiovascular then joint related, by give some high quality fish oil softgels to some one with achy knees and watch the swear to you that there helping with his joint, because they are to a certain degree. EFA's help lubricate the joints while Glucosamine, Chondroitin, Hyaluronic Acid, repair the joint tissue and MSM help relieve pain and inflammation. All these compound work as a team to repair, strengthen and lubricate you joints. This doesn't happen overnight like most people want because tissue repair take time but differences are felt after weeks of continued usage.
Other products of interest to strength athletes are as follows in order of importance listed below:
Tags: Supplements Protein Creatine General Health
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