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No Supplement For The Truth
  • May 03, 2012 : 13:05
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There is little more to the ‘scientific innovations’ propagated by infomercials than un-attestable voodoo. The practical essentials of effective bodybuilding come down to about four or five supplements that ensure safe and healthy muscle growth.


Creatine supplements boost naturally occurring levels of creatine, which supplies energy to the muscle cells, giving way to greater strength and muscle mass. Though much fuss has been made over the supplement, most professionals agree that it is the most effective way to go. Application: Loading Method - 20 g/day for 5-7 days followed by 3-5 g a day for 2-3 months. Non-loading - 3-10 g/day for 2-3 months. Taken immediately after workout.


L-glutamine is the most abundant amino acid (building block of proteins), which depletes after a hard workout. To restore it, the body takes the remaining glutamine from the muscle tissue, reducing muscle gains, so staying stocked ensures a more efficient workout. Application: Taken immediately after workout.

Whey Protein

Available as a powdered drink or in bar form, whey protein acts as a meal substitute that is high in protein but low in fat and carbohydrates, offering a bodybuilder the protein needed to train without the inhibiting extras. Application: For the average trainer, this could replace a meal an hour before training. For advanced builders, it may be taken between meals.

Multivitamin/Mineral Formula

Many new trainers are so focused on protein and muscle enhancers that they neglect other essential vitamins integral to health. A multivitamin or mineral formula maintains balance in the body, giving the builder the other essential nutrients required to remain physically fit. Application: Taken with the first meal of the day.

There are avenues to go above and beyond these four supplements. Approved hormone modifiers can increase testosterone and human growth hormone, while other supplements can slow protein metabolism, both of which can have noted effects on muscle growth. But as for anything that suggests it’s the be-all and end-all solution, it’s not. 

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