Boys To Men - Four Supplements Every Man Needs In His Repertoire
Boys use supplements as motivation to step up to the plate and buy a gym membership. Men use supplements to forge their already powerful bodies into a fortress of impenetrable iron.
As a youngster, you heard that food—and more food—was all a "growing boy" needs. As a man, you know that nutrition and training are the fundamentals of a healthy lifestyle. But what if you want to keep growing?
If you're not quite "there" yet, maybe it's time to add the types of nutrients that can't be provided by food alone. You need supplements that incorporate quickly into the body tissues, prime you for intensity, and repair your torn muscle tissue.
Finding the confidence to step into the gym and lift with the veterans is no stroll through the park. The intimidation factor is real. It's probably the reason thousands steer clear of the gym, afraid to look weak and unseasoned. How do you combat the shrinking feeling and show the goliaths you're here to stay? Easy: with supplements that turn boys into men.
SUPPLEMENT 1//
WHEY PROTEIN ISOLATE
Boys can make it through the day on candy and caffeine. Men need a high-quality isolate protein powder stacked with rapid-digesting carbohydrates and amino acids.
Isolate protein powder delivers amino acids to working muscle tissues immediately. The fast-acting carbohydrates spike insulin levels, which pushes protein into cells and refills spent muscle glycogen. Some people prepare their own protein/carbohydrate post-workout shake, but if you purchase a protein powder that already has carbohydrates, or a carbohydrate supplement, it does a lot of the work for you.
Men often have higher carbohydrate requirements than women after workouts, because they have more muscle mass to support. Taking in these carbohydrates around a workout program speeds recovery, keeps you lean, and effectively builds muscle.
Boys use supplements as motivation to step up to the plate and buy a gym membership. Men use supplements to forge their already powerful bodies into a fortress of impenetrable iron.
As a youngster, you heard that food—and more food—was all a "growing boy" needs. As a man, you know that nutrition and training are the fundamentals of a healthy lifestyle. But what if you want to keep growing?
If you're not quite "there" yet, maybe it's time to add the types of nutrients that can't be provided by food alone. You need supplements that incorporate quickly into the body tissues, prime you for intensity, and repair your torn muscle tissue.
Finding the confidence to step into the gym and lift with the veterans is no stroll through the park. The intimidation factor is real. It's probably the reason thousands steer clear of the gym, afraid to look weak and unseasoned. How do you combat the shrinking feeling and show the goliaths you're here to stay? Easy: with supplements that turn boys into men.
SUPPLEMENT 1//
WHEY PROTEIN ISOLATE
Boys can make it through the day on candy and caffeine. Men need a high-quality isolate protein powder stacked with rapid-digesting carbohydrates and amino acids.
Isolate protein powder delivers amino acids to working muscle tissues immediately. The fast-acting carbohydrates spike insulin levels, which pushes protein into cells and refills spent muscle glycogen. Some people prepare their own protein/carbohydrate post-workout shake, but if you purchase a protein powder that already has carbohydrates, or a carbohydrate supplement, it does a lot of the work for you.
Men often have higher carbohydrate requirements than women after workouts, because they have more muscle mass to support. Taking in these carbohydrates around a workout program speeds recovery, keeps you lean, and effectively builds muscle.
SUPPLEMENT 2//
PRE-WORKOUT SUPPLEMENT
WITH CREATINE AND NITRIC OXIDE
A man knows to use the right tool for the job. Creatine is the primary component of the molecule that fuels exercise. Ensuring the body is saturated with creatine helps you across all training spectrums, and especially for athletics that require high-intensity bursts.
Pair creatine with nitric oxide and you'll stay strong through more reps and in endurance training. Oxygen efficiency is a primary determinant for exercise longevity, and nitric oxide dilates blood vessels so oxygen can flow throughout the tissues and into the muscle cells. Increased oxygen delivery enhances creatine delivery, too.
This 2-headed beast helps prevent fatigue and keeps working well into recovery, so you'll be ready to man up long after the boys head home.
Pre-Workout Supplement Recommendations
SUPPLEMENT 3//
GLUTAMINE
Boys play. Men approach their workouts seriously and prefer to lift heavy. But over time, the intensity associated with heavy lifting can wear on the nervous and immune systems. This can make you nauseated and affect your post-workout recovery.
Foods like beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, and beans all contain glutamine, but not enough to overcome the amount of strain put on muscles by lifting. Glutamine supplementation is vital for weightlifters, but not because of what it does during the workout. Think of it this way: You can't become stronger if you don't recover!
Adding 5-10 grams of glutamine to your post-workout shake, and another 5-10 before bed will have significant impacts on your results. It's one of the most effective supplements for men who train intensely.
PRE-WORKOUT SUPPLEMENT
WITH CREATINE AND NITRIC OXIDE
A man knows to use the right tool for the job. Creatine is the primary component of the molecule that fuels exercise. Ensuring the body is saturated with creatine helps you across all training spectrums, and especially for athletics that require high-intensity bursts.
Pair creatine with nitric oxide and you'll stay strong through more reps and in endurance training. Oxygen efficiency is a primary determinant for exercise longevity, and nitric oxide dilates blood vessels so oxygen can flow throughout the tissues and into the muscle cells. Increased oxygen delivery enhances creatine delivery, too.
This 2-headed beast helps prevent fatigue and keeps working well into recovery, so you'll be ready to man up long after the boys head home.
Pre-Workout Supplement Recommendations
SUPPLEMENT 3//
GLUTAMINE
Boys play. Men approach their workouts seriously and prefer to lift heavy. But over time, the intensity associated with heavy lifting can wear on the nervous and immune systems. This can make you nauseated and affect your post-workout recovery.
Foods like beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, and beans all contain glutamine, but not enough to overcome the amount of strain put on muscles by lifting. Glutamine supplementation is vital for weightlifters, but not because of what it does during the workout. Think of it this way: You can't become stronger if you don't recover!
Adding 5-10 grams of glutamine to your post-workout shake, and another 5-10 before bed will have significant impacts on your results. It's one of the most effective supplements for men who train intensely.
SUPPLEMENT 4//
NATURAL TEST BOOSTERS
One of the hard truths about being a man is that almost as soon as you become one, your testosterone levels start dropping. Exercise and lifting deplete your levels of zinc and magnesium, which can cause your levels to take another hit. What's a guy to do?
Maximizing testosterone levels in the body promotes faster muscle growth and recovery. Testosterone boosters help speed that process. The two most common ingredients in testosterone boosters are ZMA and tribulus. Taking these individually or as part of a supplement stack can boost natural processes in the body and increase results.
Then there's growth hormone, which kicks in at the onset of sleep. Test boosters, and specifically ZMA, which is often taken before bed, promotes increased testosterone levels and the production of growth hormone.
Aside from supplements, be mindful of natural ways to maintain high testosterone levels in the body. Get at least eight hours of sleep, take in healthy proteins and good fats, and rest appropriately between heavy sets. But if you've got the basics down, then it may be time to integrate a test booster into your supplement stack.
NATURAL TEST BOOSTERS
One of the hard truths about being a man is that almost as soon as you become one, your testosterone levels start dropping. Exercise and lifting deplete your levels of zinc and magnesium, which can cause your levels to take another hit. What's a guy to do?
Maximizing testosterone levels in the body promotes faster muscle growth and recovery. Testosterone boosters help speed that process. The two most common ingredients in testosterone boosters are ZMA and tribulus. Taking these individually or as part of a supplement stack can boost natural processes in the body and increase results.
Then there's growth hormone, which kicks in at the onset of sleep. Test boosters, and specifically ZMA, which is often taken before bed, promotes increased testosterone levels and the production of growth hormone.
Aside from supplements, be mindful of natural ways to maintain high testosterone levels in the body. Get at least eight hours of sleep, take in healthy proteins and good fats, and rest appropriately between heavy sets. But if you've got the basics down, then it may be time to integrate a test booster into your supplement stack.
Supplements will never replace good nutrition and max-effort training. However, they are important for anyone who wants to get bigger and stronger, faster. Most college students are on a fixed or tight budget, so supplement selection becomes even more critical. I'll help you pick the best supplements for building muscle, without breaking the bank.
Let's face it: Supplements can get expensive. I'm going to give you a variety of supplement options, starting with a foundational stack. These are the supplements I recommend to anyone. In terms of good health and great results, these are the most important: whey protein, a multivitamin, and fish oil. You will get these nutrients from your diet, but not necessarily in the quantities you need to build maximum mass. Supplements can be a more effective and convenient way to ingest these muscle-building essentials.
After you've covered your bases, you can add certain "performance" supplements to your lineup. I prefer tried-and-true sports nutrition supplements like creatine monohydrate, a natural energy booster, and slow-digesting casein protein. I'll cover these products after reviewing the foundational supps.
Whey Protein ///
Protein is essential for tissue growth and repair. More than any other macronutrient, it helps build muscle. I recommend one gram of protein per pound of body weight, each day. Whey protein powder is an easy way to hit this number. Because it digests quickly, whey protein is the perfect post-workout recovery protein. Take a serving of whey after every resistance workout to help kickstart repair, recovery, and growth.
Dosage: Take your whey protein within 15-to-30 minutes after your workouts. You can use whey protein any other time during the day to help hit your daily protein goals. Remember, you want at least one gram of protein per pound.
Multivitamin ///
A good performance multivitamin combines vitamins, minerals, and additional workout-support nutrients. Your body needs more than proteins, carbs and fats. You need micronutrients in vital amounts to cover gaps in your diet. Iron, zinc, vitamin C, vitamin B and others are all important to good health. Vitamins and minerals play critical roles in a variety of biological functions. Athletes and active individuals typically need more vitamins and minerals than sedentary individuals. It can be especially hard to eat perfectly in college, so let a multivitamin take stress away from you.
Dosage: Take your multivitamin with a meal. I take mine with breakfast every day, just to keep it simple. Remember to check the label, since certain multivitamins are taken at multiple meals.
Performance SupplementsIf you can afford them, there are a few key performance supplements I recommend for maximum muscle-building results. These are: creatine, casein, and a natural energy supplement.
Creatine ///
If your budget allows, add creatine first. Creatine is one of the most-well-studied supplements on the market. Not only can it help you increase muscle size, but it will also help you build more strength and provide additional training energy. By helping you hit more reps than you'd be able to otherwise, creatine will also help you get the most from every workout. Creatine monohydrate is the most studied, tried-and-true creatine available.
Creatine Load Dosage: First, power up your post-workout protein shakes with a scoop of creatine. If you haven't used creatine before and want the fastest results, you'll go through a quick period of creatine loading. During your loading phase, take up to 30 grams of creatine monohydrate for 5 days. Take one serving of creatine monohydrate with morning, afternoon, and evening meals, plus one additional serving before going to bed. Do this for 4-to-5 days to help saturate your muscles with creatine.
Creatine Maintenance Dosage: After loading, take one serving of creatine per day. Take it with your post-workout protein shake on training days, and any time on your non-workout days.
Casein Protein ///
Unlike whey, which digests quickly, casein is a slow-digesting protein. It's perfect before bed. It can feed your muscles up to 8 hours! Casein is great for overnight repair and recovery, or any time you might go without food for more than a few hours. Casein doesn't hit your system as quickly as whey, but it does provide a steady, slow release of muscle-building amino acids.
Dosage: I always recommend taking a casein shake roughly 30 minutes before bed. Casein will promote recovery when you'd otherwise be fasting.
Energy Supplement ///
I'm not a huge fan of supplements loaded with artificial energy sources. Instead, I choose energy supplements powered by green tea extract, coffee extract, and caffeine pulled from natural sources. Always check labels to review a supplement's stimulant sources. A good natural energy supplement may also include amino acids and other muscle-building nutrients.
Dosage: Most energy supplements can be taken any time you need a boost—in the morning, before a workout, or during an afternoon slump. Of course, you should always check and follow the label.
Supplement ShoppingMy supplement suggestions will help you get the most from the gym and the classroom. When buying these or additional supplements, consider these tips:
1/
Look For Sales
Bodybuilding.com often offers buy-2-get-1-free sales, as well as other discounts and promotions. If you can afford the upfront cost, these promotions are a great way to stockpile essential supplements. Most supplements are easy to store and won't expire for two-or-more years.
2/
Buy In Bulk
Ten pounds of whey protein will ultimately be cheaper per serving than five pounds. If you can afford the initial cost, always buy bulk.
3/
Split Servings
If you absolutely have to, stretch your supplements by taking half-servings. I don't typically recommend this, since you won't get the intended benefits of a full dose, but it can be a good way to make certain supplements last longer on a tight budget.
4/
Shop Stacks
We typically offers exclusive supplement stacks, which are combinations of synergistic products, at great prices. Stacks are generally cheaper than the sum of their products, so they're a perfect way to get more bang for your buck.
Always remember to keep things balanced. Never depend on a supplement to go work out. Supplements are important for recovery, growth, and more, but they'll never replace hard work, motivation, and good nutrition.
Let's face it: Supplements can get expensive. I'm going to give you a variety of supplement options, starting with a foundational stack. These are the supplements I recommend to anyone. In terms of good health and great results, these are the most important: whey protein, a multivitamin, and fish oil. You will get these nutrients from your diet, but not necessarily in the quantities you need to build maximum mass. Supplements can be a more effective and convenient way to ingest these muscle-building essentials.
After you've covered your bases, you can add certain "performance" supplements to your lineup. I prefer tried-and-true sports nutrition supplements like creatine monohydrate, a natural energy booster, and slow-digesting casein protein. I'll cover these products after reviewing the foundational supps.
Whey Protein ///
Protein is essential for tissue growth and repair. More than any other macronutrient, it helps build muscle. I recommend one gram of protein per pound of body weight, each day. Whey protein powder is an easy way to hit this number. Because it digests quickly, whey protein is the perfect post-workout recovery protein. Take a serving of whey after every resistance workout to help kickstart repair, recovery, and growth.
Dosage: Take your whey protein within 15-to-30 minutes after your workouts. You can use whey protein any other time during the day to help hit your daily protein goals. Remember, you want at least one gram of protein per pound.
Multivitamin ///
A good performance multivitamin combines vitamins, minerals, and additional workout-support nutrients. Your body needs more than proteins, carbs and fats. You need micronutrients in vital amounts to cover gaps in your diet. Iron, zinc, vitamin C, vitamin B and others are all important to good health. Vitamins and minerals play critical roles in a variety of biological functions. Athletes and active individuals typically need more vitamins and minerals than sedentary individuals. It can be especially hard to eat perfectly in college, so let a multivitamin take stress away from you.
Dosage: Take your multivitamin with a meal. I take mine with breakfast every day, just to keep it simple. Remember to check the label, since certain multivitamins are taken at multiple meals.
Performance SupplementsIf you can afford them, there are a few key performance supplements I recommend for maximum muscle-building results. These are: creatine, casein, and a natural energy supplement.
Creatine ///
If your budget allows, add creatine first. Creatine is one of the most-well-studied supplements on the market. Not only can it help you increase muscle size, but it will also help you build more strength and provide additional training energy. By helping you hit more reps than you'd be able to otherwise, creatine will also help you get the most from every workout. Creatine monohydrate is the most studied, tried-and-true creatine available.
Creatine Load Dosage: First, power up your post-workout protein shakes with a scoop of creatine. If you haven't used creatine before and want the fastest results, you'll go through a quick period of creatine loading. During your loading phase, take up to 30 grams of creatine monohydrate for 5 days. Take one serving of creatine monohydrate with morning, afternoon, and evening meals, plus one additional serving before going to bed. Do this for 4-to-5 days to help saturate your muscles with creatine.
Creatine Maintenance Dosage: After loading, take one serving of creatine per day. Take it with your post-workout protein shake on training days, and any time on your non-workout days.
Casein Protein ///
Unlike whey, which digests quickly, casein is a slow-digesting protein. It's perfect before bed. It can feed your muscles up to 8 hours! Casein is great for overnight repair and recovery, or any time you might go without food for more than a few hours. Casein doesn't hit your system as quickly as whey, but it does provide a steady, slow release of muscle-building amino acids.
Dosage: I always recommend taking a casein shake roughly 30 minutes before bed. Casein will promote recovery when you'd otherwise be fasting.
Energy Supplement ///
I'm not a huge fan of supplements loaded with artificial energy sources. Instead, I choose energy supplements powered by green tea extract, coffee extract, and caffeine pulled from natural sources. Always check labels to review a supplement's stimulant sources. A good natural energy supplement may also include amino acids and other muscle-building nutrients.
Dosage: Most energy supplements can be taken any time you need a boost—in the morning, before a workout, or during an afternoon slump. Of course, you should always check and follow the label.
Supplement ShoppingMy supplement suggestions will help you get the most from the gym and the classroom. When buying these or additional supplements, consider these tips:
1/
Look For Sales
Bodybuilding.com often offers buy-2-get-1-free sales, as well as other discounts and promotions. If you can afford the upfront cost, these promotions are a great way to stockpile essential supplements. Most supplements are easy to store and won't expire for two-or-more years.
2/
Buy In Bulk
Ten pounds of whey protein will ultimately be cheaper per serving than five pounds. If you can afford the initial cost, always buy bulk.
3/
Split Servings
If you absolutely have to, stretch your supplements by taking half-servings. I don't typically recommend this, since you won't get the intended benefits of a full dose, but it can be a good way to make certain supplements last longer on a tight budget.
4/
Shop Stacks
We typically offers exclusive supplement stacks, which are combinations of synergistic products, at great prices. Stacks are generally cheaper than the sum of their products, so they're a perfect way to get more bang for your buck.
Always remember to keep things balanced. Never depend on a supplement to go work out. Supplements are important for recovery, growth, and more, but they'll never replace hard work, motivation, and good nutrition.