10 Supplements To Help You Size-Up
October 16, 2007 by Scott Wharton
Filed under Men's Health
So I talked about muscle stimulation and growth yesterday. Today I offer a list of 10 Supplements to help you with growth. Some are just the basics and some are things that are overlooked. I’m just going to break down the basics of each supplement
1. Protein Powder. Protein powder is essential as I said before for building muscle fiber. Taken at the right times and right amounts can make a world of difference.
2. Creatine. Creatine is naturally produced by your body, but given larger amounts of creatine you can perform harder and it helps with muscle recovery.
3. Arginine. This supplement is a vasodilator. It opens up your vascular system to allow more blood to flow to your muscles to deliver nutrients, hormones, and oxygen and flush wast.
4. Glutamine is the most abundant amino acid in the human body and helps prevent catabolism. It also helps the immune system.
5. Leucine is an essential amino acid that helps prevent protein degradation and improve protein synthesis. Leucine also is used as the muscles fuel energy when exercising.
6. Taurine is another essential amino acid that plays an important roll in cell volumization. It helps increase water content in the muscle cells which in turn signals the body ti increase anabolism.
7. Vitamin B. A good vitamin b complex helps you stay energized throughout the day. B vitamins help turn food into energy for the body. Start yourself on a b vitamin complex and you will notice your energy during the day will be a lot higher and you will feel a lot better
8. Caffiene. We all know what caffeine does. It hypes you up, but by hyping you up it helps you focus and also speeds up your metabolic rate. There are a million caffiene nazis out there and I used to be one of them. These days I insure that I get my daily dose to get me going and focuse, especially before I work out.
9. Hard Work. There is no substitute for hard work. Your body wont grow if your cantantly resting. Though rest is essential, more rest less work is counter productive.
10. Water. Also, no substitute for good old H2O. You need to stay hydrated or all the stuff your putting in your body won’t be delivered to the muscles and will become access waste. Too much water can be a bad thing but you need to drink plenty of water to deliver the supplements to your muscles. I’m not talking about a full glass of water to swallow them down, I’m talking about at least a gallon a day, and thats just my figure. Your kidneys will be working hard but they’ll be clean and free flowing.
Ok, so the last two were not really supplements, but they are probably the most important ones on the list. If you study up on these supplements and test your body to find the best time to take these supplements and proper dosage , along with a good workout schedule and training program and you’ll be on your way to gains in no time.
Check out what other “10″ lises are on the b5 Media Health and Science Channel
This may sound a bit stupid, but aside from muscle, are these good for helping a guy gain weight overall?
Not stupid at all, Alicia. But if your looking for something to help a guy gain weight and does not exercise I would suggest just eating more healthy food. Non of the supplements in my list can substitute a good high protein, low fat diet for someone that does not work out. There are numerous “weight gainers” out there that are loaded with calories but also loaded with sugar, so it’s highly suggested that you read the nutritional information on the label.
Thanks Scott!
IMO, the things you need to size up:
a good exercise program
protein/weight gainers
glutamine
BCAA
creatine/arginine
eat healthy, eat often
These simple things have helped me gain 25lbs over the past 6 months
You hit it right on the head in the first line, Tony. A good exercise program is a must. Most protien and weight gainer supplements these days have desirable amounts of most of the supplements I named. BSN has a great assortment of awesome supplements as well as Muscle tech.
hi scott can you please tell me which of these protein powderts is d best for muscle growth betwen WHEY and SIZE UP protein
Hi Lee. Size Up is a brand name and whey is the type of protein. It could be that Size up uses whey protein as well as other proteins. there are so many different proteins out there on the market and it can get confusing as to which is better than which. Some like plain Whey protein where others like a protein supplement that has different types of protein such as Cassien (I think I’m mispelling that) and egg protein. Some guys swear by regular bottom line whey protein while others like some bigger name brand because of extra addedsupplements such as creatine, amino acids and Beta alanines. If you go to Bodybuilding.com there are a lot of reviews, suggestions and a serious ammount of information about different proteins. I hope I helped.