Using Bodybuilding Supplements To Build Muscle Mass!

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Please consider this free-reprint article written by:

Ellis

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Article Title: Using Bodybuilding Supplements To Build Muscle

Mass!

Author: Ellis

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OK, first let's get something straight here...

If you think that buying a shake or taking a few pills will all

of a sudden make you huge, then you are mistaken.

No supplement will help you if you are not training and dieting

correctly -- they will just give you very expensive urine. All

aspects of your program have to be in order for you to get the

maximum benefit from sports nutrition supplements. From my

experience, supplements enhance your program by:

1. Adding an element of convenience: Using food supplements

like Meal Replacement Powders and whey protein help to

eliminate the common problem of 'not enough time', by providing

you with an quick efficient way to get your required nutrients

each day.

2. Increasing strength and decreasing recovery time: Using

vitamin and amino acid supplements help to minimize the

negative side effects of weight training and speed your

recovery.

The Benefit of Convenience

There are many 'old school' trainers and bodybuilders who

profess the uselessness of supplements. They are constantly

preaching that they don't work, and that you don't need them.

Well, to tell you the truth they are correct, somewhat.

Remember that not too long ago there were no supplements.

Bodybuilders built huge physiques without meal replacement

powders, creatine or prohormones.

There was no such thing as exercise 'machines'. They used

multi-jointed, compound free weight exercises that not only

increased their muscular size, but also make them incredibly

strong. So, if you look at that way it can be done and you

don't need any supplements. However, the decision whether or

not to use supplements should involve the consideration of

other factors that may come into play when speaking of dieting

today. The first of which is time.

Many people today just do not have the time to live, eat and

breathe food. Very few people like to cook, and even fewer cook

on a regular basis. When was the last time that you actually had

six meals that you actually cooked yourself? Many of those who

are against dietary supplements continue to preach that you

should get all the nutrients that you need from your diet. 'Eat

a balanced diet and you will get all the nutrition you need'.

Well, 100 years ago that may have been true, but today this

type of advice is questionable.

The fact is, most people's idea of a good meal is restaurant or

(even worse) fast food. To ask someone to eat specific amounts

of protein, fat and carbs seems like an impossible request

considering that most people can't even get their minimum

requirements of good fat or fiber. Experts will continue to

spout 'eat a balanced diet,' while Americans feast on

nutritionless fast food and sugar. Not only do our bodies have

to deal with the ever-increasing external stresses of everyday

life, they also have to combat nutrient-depleting, tissue

damaging exercise.

If I did not have the option to supplement my diet with whey

protein, I probably would not have gained as much weight as I

have. Now, I'm not saying that the whey protein is why I gained

weight, but it did help me a great deal.

I am usually very busy and I just don't have the time, nor the

desire to eat six, planned whole food meals per day.

Supplements like meal replacement powders and whey protein fill

in this gap for me.

I typically have three real food meals and three protein

supplement meals -- that makes up my required six meals each

day. When I'm away from home, or not able to get an adequate

meal, my MRP is always right there when I need it. It gives me

a quantifiable amount of protein so that I can keep track of my

nutrient intake. In my opinion, this is much better than just

grabbing something and then trying to guess at how much

protein, fat or carbs you just ate. Getting in all of your

required meals and nutrient amounts is crucial to your success.

My mass diet requires a very high daily protein intake -- Over

300g per day. Just to give you example of how much that is,

here are some examples of what 300g of protein is equal to:

Tuna -- 50 oz of canned tuna (the average can is 6-8oz.), which

is 1,750 calories and 25g of fat

Chicken -- 38 oz of chx breast (equals about seven 6oz

breasts), which is 1,313 calories and 38g of saturated fat

Beef -- 43 oz of lean ground beef (about 2.7 pounds of meat),

which is 3,214 calories and 215g of saturated fat

Eggs -- 50 large whole eggs, equals 3,750 calories and 250g of

saturated fat

Egg whites -- 100 egg whites, equals 1,600 calories and almost

no fat

Pure whey protein -- 15 scoops of EAS Precision Protein, equals

1,500 calories 7.5g of saturated fat

It is very possible to get this amount from eating whole foods

only -- But it will take work. Also, as you can see from the

above numbers, getting all of your protein from regular food

will also bring a lot of unnecessary elements like extra

saturated fat. Yes, our goal to gain mass is to eat a lot of

calories (including fat), but your main fat intake should

consist of unsaturated fats that are liquid at room temperature

like olive oil, flaxseed oil, sunflower oil and safflower oil.

Whey protein supplements will help to give you the extra

protein without the fat.

Increased Strength and Decreased Recovery

In addition to a whey protein supplement, I recommend that

everyone should be taking a multi-vitamin, plenty of vitamin C,

and glutamine. Creatine can also be added if you are over 18.

Multi-Vitamin

Weight training increases the body's need for many minerals

like magnesium and selenium. The multi-vitamin ensures that I

am not deficient in any major essential vitamin or mineral.

Deficiency symptoms include muscle weakness and suppression of

the immune system, muscle cramping and fatigue.

I always take a multi-vitamin without iron, because grown men

do not need additional iron. We get enough from our food. Men

and postmenopausal women should never take iron supplements

unless they have iron-deficiency anemia, which is only

diagnosed by blood tests. The body has no way to eliminate

excess iron except through blood loss. Women who menstruate are

protected from iron overload, obviously. Iron is also an

oxidizing agent that can cause damage to the heart and

arteries, and is a major risk factor in arteriosclerosis.

Vitamin C

Vitamin C essential to prevent free radical damage, which is

accelerated after the heavy trauma of weight training. It is

also essential is helping to repair connective tissue which

helps decrease the amount of time you are sore. I train very

heavy and extremely hard. When I train my legs, I am usually

sore for about 5-6 days afterwards.

If I do not supplement my diet with vitamin C, I would normally

be sore for almost 10 days! So, it really helps me to recover

and get back to training. I typically take around 3,000mg in

divided doses. That would equal quite a few oranges!

Glutamine

Glutamine is an amino acid that is produced by our bodies, but

most of the time our bodies demand so much, that it can't

create enough. I supplement my diet with glutamine to increase

my levels of glutathione. Glutathione is a powerful

antioxidant, which helps to combat the stresses of exercise

trauma, and prevent muscle protein breakdown.

I especially believe that it helps prevent my body from

breaking down my new muscle while I am asleep, so I never go to

bed without taking it. I take about 15g per day (in divided

doses), which would be impossible to get naturally.

Creatine Monohydrate

Creatine's purpose is to supply our muscle with energy. It is

also found in red meat, but you would have to eat an enormous

amount of meat to get the same benefits as taking pure creatine

powder. Everyone knows about creatine so I will not go into it

here, but I do want to say that the major benefit from taking

creatine is that it will increase your strength.

This will enable you to lift heavier weights, which will

stimulate more muscle growth. Many people make a big fuss over

the muscle volumizing effects of creatine, because if you stop

taking it, you lose that extra fluid that creatine brings into

your cells. So what! You certainly DO NOT lose the extra muscle

creatine helped you to gain.

I can honestly say that I could not have built the body I have

today without the convenience and enhancements supplements

provide. I simply don't have the time or desire to do it any

other way. This is a choice that you must decide for yourself.

You will be spending your money on these products, so make sure

that you know their place in your program.

Don't get caught up in product hype. Supplements will help, but

they will NOT do the work for you.

About The Author: Former " skinny guy " Ellis is the

author of Gaining Mass. The most widely used weight gain

program in the world. This unique program contains the complete

diet, supplements and weight training program he used to gain

32lbs of mass. For more information on how to build more muscle

go to http://www.fastmusclegain.com

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