• “Would you write something about CLA?”
• “What do you think of Maximuscle Cyclone?”
• “Can you make an article about Creatine?”

The answer is generally “no” or “I don’t know”. I can’t tell you if “Cyclone” works, because I don’t know that product & it doesn’t interest me to know. I count on my training, nutrition & perseverance to do the job. Not supplements.

However I do use supplements. For the simple reason that some make your life easier. So I decided to make an article about which supplements you really need for strength training & why. Here it is.

Whey. Although whey is a very common supplement, some people don’t know what whey is good for. Here are three benefits of whey:

• Builds Muscle. You need at least 1g/lbs protein to build muscle. One scoop whey is about 25g of protein. If you struggle to get your 1g/lbs daily protein, 1 or 2 scoops daily will help.
• Easy. One scoop in your shaker, mix it with milk or water, drink. Nothing easier when you’re short on time.
• Cheap Protein. 75$ for a 10lbs tub that will last 5 months if you take one scoop daily. Whey is the cheapest protein.

I buy Optimum Nutrition whey. Whatever the brand you choose, buy whey only. No mass gainers with added sugars. If you need a mass gainer, make it yourself by adding oats & olive oil. Check this post workout shake for example.

Fish Oil. Omega 3 fats have been a hot supplements for several years now. Tons of food come with the label “contains omega 3″. Benefits of omega 3 consumption include:

• Reduced Inflammation. Less acne, tendinitis, etc.
• Decreased Body Fat. Fish oil helps burning fat.
• Less Soreness. Reduced soreness from strength training.
• Lowers Cholesterol. Prevents heart disease, cancer, depression.

You should eat fatty fish several times a week to get your required amounts of omega 3. Time consuming & expensive.

Fish oil is easy. Caps or liquid form. I prefer liquid form with lemon flavor to avoid the fishy after-taste. Watch the EPA/DHA content. Some brands have low amounts of EPA/DHA. I use Pfo Pure Fish Oil. 1 tsp. contains:

• Fish Oil: 4360mg
• Omega-3 EPA: 715mg
• Omega-3 DHA: 470mg

How much fish oil do you need? The bottle says 1 tsp. a day. Charles Poliquin says 30-45g daily. Andrew Gaeddaert recommends 30g fish oil daily to heal skin disorders. Dr. Di Pasquale, author Anabolic Diet, says 2000mg EPA daily. Start with 1 tsp. a day & experiment from there.

Multivitamins. Eat a healthy varied diet to get your vitamins. Veggies and/or fruits with every meal. Meats, fish & eggs. Some benefits of multivitamins:

• Better Sleep. Zinc helps getting quality sleep.
• Less Illness. Vitamin C fortifies your immune system.
• Faster Recovery. Calcium & iron help recovery from strength training.

Eating a healthy & varied diet is not always easy. Multivitamins will help you avoid vitamin deficiencies. I used Beverly International Ultra-4 in the past. Many recommend AST Multi Pro 32x.

Some say high dosis of multivitamins & anti-oxidants cause cancer. Read these articles & draw your conclusions.

• High dosis of anti-oxidants can cause cancer. Study by JAMA.
• Multivitamin prostate warning. BBC News May 16th 2007.
• Do Anti-oxidants cause cancer or prevent it? From The Pump Handle.
• Nutritional crime of the Century. By TC on T-nation.

Creatine. I never used creatine. But many of you have or will in the future. Some say creatine doesn’t work. Other say it does. Mark Rippetoe writes in Practical Programming creatine works. I believe it works too. Benefits:

• Better Recovery between sets & workouts.
• More Strength & performance.

Buy Creatine Monohydrate in powder form. Don’t buy liquid creatine, you’ll waste money. Creatine is not stable for long periods in liquid form.

More Supplements? You can take the supplements you want, you’ll never get anywhere if you don’t train hard & eat right in the first place. Supplements are supplements to your training, nutrition & most of all attitude.

Experiment with supplements if you want to. But don’t forget the placebo effect.

by Mehdi
http://stronglifts.com/

Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.

7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.

9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery’s article on Meat.

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.

13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.

14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.

Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.

Source: http://stronglifts.com/

The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here’s how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Body-weight exercises work too.

• Weight Lifting. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.
• Calisthenics . Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. Switch to harder versions or add weight when they get easy.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

• Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
• Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
• Functional. Strength built on machines doesn’t transfer to free weights or real life. No machine balances the weight for you in real life.
• Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Don’t imitate Pro Bodybuilders. Isolation exercises are ok once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better.

• No endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
• Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips
• And definitely no Leg Extensions -> Squats & Deadlifts

4. Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.

All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Don’t lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you’ll have bigger arms.

5. Do Full Body Workouts. Don’t compare to Pro Bodybuilders. 3rd time so this gets into you. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 1.5x your body-weight.

You can’t Squat that much or never did Squats? Check StrongLifts 5×5. It takes 3×45mins/week and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.

• Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
• Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
• Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
• Eat. “Eat like a horse. Sleep like a baby. Grow like a weed”. Your training is useless if you don’t eat plenty of whole foods. More below.

7. Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.

• Proteins. Meat, poultry, fish, whey, eggs, milk, …
• Carbs. Brown rice, oats, whole grain pasta, quinoa, …
• Veggies. Spinach, broccoli, tomato, salad, carrot, …
• Fruits. Banana, orange, apple, pineapple, peers, …
• Fats. Olive oil, fish oil, real butter, nuts, flax seeds, …

8. Eat More. You need food for energy and for muscle growth & recovery. More frequent meals also boosts your metabolism, helping fat loss.

• Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes.
• Eat Post Workout. Get proteins & carbs post workout to help muscle recovery & replenish energy stores. Try this post workout shake.
• Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
• Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay. You need at least your body-weight in lbs x 18kcal to maintain weight.

9. Gain Weight. You’ll never look muscular weighing 140lbs at 6″. No matter how much training you do. Check the guide on how to gain weight for skinny guys. Here’s the most important part.

• Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
• Get Stronger. Increase your Squat to 1.5x your body-weight for at least 1 rep. Deadlift 2x BW for at least 1 rep. More strength is more muscle.
• Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.

10. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

• Red Meat. Ground round, steaks, deer, buffalo, …
• Poultry. Chicken breast, whole chicken, turkey, duck, …
• Fish. Tuna, salmon, sardines, mackerel, …
• Eggs. Eat the yolk, it’s full of vitamins.
• Dairy. Milk, cottage cheese, quark cheese, yogurt, whey, …

If you weigh 160lbs: 1 can of tuna at lunch, 300g quark as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you’re a vegeterian/vegan.

Source: http://stronglifts.com/

In fact, muscles do everything from help you move and digest your food, to — in the case of your heart muscle — pump nutrients throughout your body. “Our heart, brain, skin and other organs are in a constant state of remodeling with tissue being built and broken down,” says Nancy Rodriguez, a registered dietitian and director of sports nutrition programs at the University of Connecticut in Storrs. “Muscles offer a significant supply of amino acids to ensure these vital parts stay strong.”

Active muscles not only help cut your risk of developing diabetes or osteoporosis, but the more muscle mass you have, the more calories your body can burn.

Fish

Especially fish rich in omega-3 fats such as salmon, tuna, halibut, rainbow trout and canned sardines.

Why: Lean fish contains all the essential amino acids the body needs to make muscles and provide the building materials for creating and repairing other tissues.

Muscle mass is built based on the amount of protein (amino acids) consumed. While Americans typically get more than enough protein to feed their muscles, many older adults do not. An estimated one in every three people over the age of 60 loses so much muscle, partly because they don’t get enough protein to stave off breakdown of muscle tissue, that it affects their ability to function. According to some studies, the omega-3 fats found in fish may help slow the breakdown of muscle mass.

It’s recommended that you eat at least 2-3 meals of fish high in omega-3 fats per week.

Sweet potatoes

Sweet potatoes are a terrific source of potassium and antioxidants, which are good for building muscles.

Why: “Anyone who is exercising and working their muscles will be creating free radicals,” says Tara Gidus, a sports dietitian and spokesperson for the American Dietetic Association. “Antioxidants can help disarm free radicals and help repair muscle tissue as it breaks down and rebuilds.”

Potassium-rich foods such as sweet potatoes can also help counteract the effects of eating too many acid-producing foods, such as meats, some dairy products and highly-processed items, which can speed the loss of muscle mass.

Other foods loaded with potassium and antioxidants include lettuces, peppers, kiwi, melon and oranges. Ideally, you should eat 5-9 servings of vegetables and produce a day with 3 servings of potassium-rich foods.

Low-fat yogurt

Low-fat yogurt is rich in protein, potassium, calcium and vitamin D, all which work together to keep your muscles functioning properly.

Why: Studies suggest that Vitamin D binds to receptors in muscle which then promote growth and strength. Too little vitamin D is linked with muscle weakness.

Select a yogurt brand fortified with vitamin D, which can give you nearly a quarter of your daily requirement in one serving. A daily serving of 6-8 ounces should help keep your muscles primed.

Quinoa

Quinoa (keen-wah), an ancient grain from South America, is full of good carbohydrates — the body’s preferred source of energy — as well as high-quality protein, potassium and iron.

Why: Carbs are critical to help you pack on muscle. Too few carbs means the proteins in your body will be used for energy, instead of creating new tissue.

So, while eating protein-rich foods is important for gaining muscle, don’t load up at the expense of wholesome carbohydrates. Quinoa contains all the essential amino acids your body needs for building muscle proteins and other tissues.

Quinoa is also a good source of potassium and contains several minerals including iron, which, as Popeye knows, is needed to help you stay strong.

Enjoy a half-cup of quinoa for breakfast with dried fruits and nuts stirred in, as a side dish mixed with beans and other vegetables, or add the mild, light flavor of quinoa to soups, casseroles or salads. Quinoa can also be found in some ready-to-eat cereals and prepared breads.

Pumpkin seeds

Pumpkin seeds are loaded with magnesium, manganese, iron and copper.

Why: The minerals in the body are a fairly well-connected group — they play off one another and work together to build tissue, form enzymes for bodily functions and support communication between cells. They also help maximize muscle mass. Magnesium helps build protein for muscle function. It also helps relax muscles after they’ve contracted. Manganese is needed to form protein and is a component of enzymes that act as antioxidants which help repair damaged muscle tissue. Iron is good for building endurance.

One ounce of pumpkin seeds (a small handful) contains nearly half the manganese you need in a day.

© 2008 msnbc.com
Reproduced with permission of MSNBC, from 5 foods to maximize your muscle power: Want tighter abs or bigger biceps? You need more than a workout program by Susan Moores; permission conveyed through Copyright Clearance Center, Inc.