As I've always said proper nutrition is the foundation of your muscle building success but choosing the right supplements to complement your hard training and nutrition is also very important.
As a student on a tight budget you need to make sure you are getting the biggest bang for your buck and not wasting your money on expensive supplements that are going to give you the added edge you paid for.
For your budgeting pleasure I've created two different lists:
- Supplement Essentials - Here you'll find my top 7 must have supplements. You should include these time proven products into your arsenal before splurging on more expensive flashy supplements.
- If You Have The Money - Here you'll find three supplements that I don't consider essential but are definitely worth your money if you can find a way for them to fit them in your budget.
Supplement Essentials
1. Creatine
It is hard to deny that creatine works. Creatine is the ultimate performance enhancing supplement. Research has shown that creatine the amino acid proving its' effectiveness in increasing athletic performance, strength, recovery and growth.
The latest micronising technology from Germany which creates micro-particles of creatine that are up to 20 times smaller than in regular creatine powder.
Because of its role in the production of ATP (Adenosine Triphosphate), creatine is essential for anyone that is involved in resistance training, atheletic performance and is interested in improving strength.
What I Like:
2. Protein Blend
For the longest time pure whey was the protein to supplement with. But with the explosion of micellar casein products more companies in the industry have began producing protein blends.
I think protein blends are wonderful. Every kind of protein (whey, casein, egg, etc) has its own blend of amino acids (or spectrum of amino acids) and its own rate of digestion.
Protein blends allow for you to optimize the spectrum of amino acids in your diet. The varying rates of digestion are another nice feature of protein blends.
Whey, casein, and egg proteins are all absorbed and processed by your body at different speeds. Having a supplement that contains all these proteins will allow for a more even distribution of amino acid absorption over time.
This will help constantly fuel your hungry muscles with amino acids throughout the days.
What I Like:
3. Fish Oil
If I could only take one supplement it would be fish oil. There is so much research behind the benefits of EPA/DHA (the two fatty acids that make up fish oil) that it is almost impossible to argue against their use.
Take 2-3 grams of EPA/DHA a day an you are on your way to improved brain, joint, kidney, heart, vascular, and immune system function; not to mention in increase in strength and stamina. I recommend using OmegaRx for its potency and purity.
What I like:
- Multi Vitamin Plus Omega 3 Fish Oil by Natures Own
- Omega 3 Fish Oil 1000mg by Nutra Life
4. Multivitamin
I don't understand why some nutritionists refuse to recommend multivitamins to their clients. A common argument I hear is that if you eat a well rounded diet then you don't have to worry about vitamin and mineral deficiencies.
But why take the chance? I don't think you have to go crazy with an expensive multivitamin.
For a little over ten dollars a year you can get a half decent multivitamin and then you don't have to worry about any deficiencies. It is the cheapest insurance policy you'll ever take out on yourself.
Whatever one you choose, if you're a guy, follow Dr. Lonnie Lowery's recommendation and buy one that doesn't contain iron. Iron is a pro-oxidant and too much in your system is bad news.
What I Like:
- Sustained Release Multi - Formally Multi Vitamins & Minerals by Blackmores
- ASTs Multi Pro 32X.
5. Hydrolyzed Whey
I don't know why but hydrolyzed whey hasn't caught on more because it is a dynamite protein. Hydrolyzed whey (or whey hydroslate) is whey protein chopped up into small peptides.
This makes manufacturing more expensive but it also increases the speed in which your body can get the amino acids it needs to ramp up protein synthesis a lot faster.
The concentration of amino acids from hydrolyzed whey peaks in your system at 80 minutes (Calbet and MacLean, 2002) while the amino acids from a regular whey protein isolate take two full hours to reach maximum concentration in your system (Dangin et al., 2002).
I know you're probably thinking "I thought whey protein isolate was supposed to be a fast digesting protein?" Well it is compared to casein or egg protein. If you are looking to get the most out of your time in the gym then you need to be looking into getting some hydrolyzed whey.
What I Like:
- Hydrolized Whey Protein Isolate (Chocolate, Vanilla, Strawberry, and Iced Coffee)
- Whey Protein Isolate US made (Chocolate, Vanilla, Banana)
- Whey Protein Concentrate US made (Chocolate, Vanilla, Banana)
- VP2 Pro by AST Sports Science - It comes in 4 different flavors (Chocolate, Vanilla, Fruit Punch, and Citrus)
6. Dextrose/Maltodextrose
You need sugar after your workout and you need it fast. Dextrose (also known as glucose) is the simplest sugar there it and thus has an extremely high glycemic index rating (a measure of how fast the sugar gets into your blood).
Maltodextrose is just a bunch of glucose/dextrose molecules stuck together. The dextrose will get into your system fast and prevent the release of catabolic hormones (e.g. cortisol).
This will help prime you system for muscle growth and not muscle breakdown. The maltodextrose will be absorbed into your system and will help replenish your body's glycogen stores better than the dextrose.
This sugar blend with help create an anabolic environment by reducing the secretion of catabolic hormones, increasing protein synthesis, and replenishing glycogen stores.
Combine the dextrose/maltodextrose blend with hydrolyzed whey and some creatine and you'll have a great post workout shake that will allow you to recover faster and get stronger.
What I Like:
- NOW Foods Dextrose
- Carbo Gain (maltodextrose) by NOW Foods
7. ZMA
This is a solid supplement that isn't very expensive. You can get a month supply of ZMA from NOW Foods for under ten dollars a month.
That's not that much money if you consider that the magnesium can help you sleep deeper (leading to faster recovery and more muscle) and the zinc can boost you testosterone levels again leading to faster recovery and more muscle.
What I Like:
ZMA by NOW Foods or Biotest.
If You Have The Money
1.Glutamine
Glutamine is highly in demand throughout the body. It is used in the gut and immune system extensively to maintain optimal performance.* 60% of free-form amino acids floating in skeletal muscles is L-glutamine. L-glutamine plays a very important role in protein metabolism, and it appears to be a very important nutrient for athletes and body builders.* When supplemented, it may help athletes and body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.*
Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Since the body relies on glutamine as cellular fuel for the immune system, scientific studies suggest that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism.
Athletes can benefit by taking ten grams of L-glutamine per day, although clinical studies have not determined a precise amount for muscle metabolism optimization.
There are no side effects associated with L-glutamine, because it is a nutrient naturally occurring in the body. Reports of an upset stomach are associated with ingesting a great deal of glutamine, using smaller doses is recommended if this occurs.
What I Like:
2. N-Acetyl-Cysteine (NAC)
This is a great compound to add to your supplement list. It isn't too much money and it can help improve the anti-oxidant capacity and health of your liver.
NAC is a precursor to glutathione (probably the most important antioxidant in your liver). Supplementing you diet with NAC is also important if you eat a lot of tuna fish (more on this in a future article).
What I Like:
- NAC 500 or MHC 750 (this is NAC and Leucine) by AST Sports Science
3. BCAA
The recommended dose of 40 grams of BCAA you will find great benefit upon adding 10-20 grams a day. Split the dosage in half and take it before and after your workout.
If you do cardio in the morning on an empty stomach then take 5-10 grams of BCAA twenty minutes before you get going. Since you will be doing cardio in a fasted state (haven't eating for ~8 hours) the BCAA will help prevent your body from using muscle for fuel.
What I Like:
- BCAA Powder (this gives you the biggest bang for your buck)
- Extend by SciVation (this is nice because it comes flavored)
Conclusion
Now that you have the proper shopping list you can check out your budget and see what you can afford. Just remember the following things
- A great supplement stack won't make up for lazy efforts in the gym.
- Saying you don't have the money to buy the supplements you need when you spend $40 each weekend on beer is a poor excuse.
- Don't be fooled by clever marketing. Stick with time and research proven products that are worth your hard earned money.
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