Muscle Building Supplements

Level 1 - Most Important (in order)
These supplement are the core of your nutrition regimen. 
The Foundation on which you build on. 

Function: Protein is your body's primary material for tissue building. Without enough protein you will not build any new muscle.

When to use: You need some protein every 3-4 hours to prevent your body from going into a catabolic state. 

Typical dosage: 1 to 1.5 times your lean body weight. 

Example: if your lean body weight is 100 lbs. you need 100 to 150 grams of protein per day. The harder you train and the more active your are, the more protein you need.

Try to take your protein in evenly divided dosages if possible. You will absorb protein better in smaller dosages spread throughout the day rather then 2 or 3 large servings.

How to pick a protein: There are a few different types of protein for body building

Whey is the most popular. When absorbs rapidly and is great for after workout.
Casein is a slow digesting protein and is good when you're going hours between meals. Before bed would be a good example.
Egg Protein is mostly egg whites and is cholesterol free, sugar free, lactose free and fat free. Can be used in stead of whey.
Protein Blends are different types of protein combined.
Weight Gainers are high calorie protein powders and can be used if you have a fast metabolism or you're just outright bulking up

Function: Improves strength, power,  performance and workout intensity. Basically helps you lift more weight and workout harder.

Training Days: Use 1 serving before your workout and one serving after your workout.

Creatine normally works better when taken with a carbohydrate. But you can mix it with your protein powder or just water.

Typical Loading dosage: For the first 4-5 days, consume 4 to 5 servings per day (20-25 grams) per day.  This is called a loading stage, to saturate your muscles. After the 5th day: Use 1-2 servings (5-10 grams) per day for 8 to 12 weeks then take 2-4 weeks off and repeat the cycle.

Note: Some of the newer types of creatine claim you don't need to load. However, we would still cycle it for 8 to 12 weeks then take 2-4 weeks off.

How to select a creatine supplement: Creatine basically comes in power form, capsules. liquid or a formula combined with other ingredients

Creatine Powder you would mix this with a fruit drink, protein powder or just water.
Creatine Capsules are the same thing as powder, just in a capsules. the are more convenient but cost more per gram.
Creatine Liquid is easy, just put a few drops in your mouth. Cost the most per serving.
Creatine Formulas has creatine along with other ingredients. 

Function: Glutamine is the most abundant amino in your muscles and is rapidly depleted during exercise. 

Cortisol (your stress hormone) can be elevated when glutamine levels are depleted after exercise.  Glutamine  helps to improve muscle recovery and enhances the immune system.

When to use: On training days you can use some before and after your workout.

Non-training days use it when convenient.

We prefer to use glutamine on as much of an empty stomach as possible.

Typical dosage: 5-20 g daily.

How to select a glutamine supplement: Glutamine comes in power or capsule

Glutamine Powders are very fine powder and virtually tasteless. 

Function: Testosterone is your muscle building hormone. The more testosterone you have, the easier it is to build muscle.

When to use: Normally we like to take testosterone boosters in the morning and or 45 minutes before training or before bed.

Typical dosage: As recommended on the product label. 

Most products are capsules, some are liquid.

Function: Branched chain aminos are burned off when you work out, replacing them can help to build muscle and reduce soreness.

When to use: On training days only: take a serving before and a serving after your workout. Generally, we only only BCAA supplements these on workout days.

Typical dosage: As recommended on the product label. Most products have a serving size of 2-3 capsules.

Available in capsules or powder