A healthy dose of skepticism, like a heaping scoop of protein powder, can do a body good - especially when it keeps you from blindly following in the footsteps of others, mooing all the way to weight gain. But allowing your skepticism to overrule empirical data and the latest science can do a body no good and, in this case, keep your muscles flat and unimpressive.
In our June 2007 issue, we brought you the first installment of "Supplements for Skeptics." Based on advances in supplement science, that article acknowledged that the vast majority of modern-day bodybuilding supplements actually work - which is why they sell by the boatload. On the other hand, the story didn't shy away from claims that some bodybuilders have experienced few results from some products. While this may be true in certain cases, it's our belief that a lack of results is likely due to the size of the dose consumed, when it was taken and in what form. These three factors are critical to a successful supplement plan and among the easiest to get wrong.
In Part 2 of our series, we once again go to the well of hard science and empirical data to support the use of specific supplements. Along with practical information on what form they should be taken in, we'll also explain how and when to take your supplements for best results. If you don't grow with this advice, well, forgive our skepticism.
SUPPLEMENT #1: BRANCHED-CHAIN AMINO ACIDS (BCAAs)Back before creatine, arginine and beta-alanine ruled the supplement world, BCAAs (the amino acids leucine, isoleucine and valine) topped the list of must-have supplements for bodybuilders. But back then little was known about supplement timing and dosing, and while BCAAs offered decent results, they paled in comparison to the rapid effects experienced with creatine and arginine. Today, however, they're regaining their popularity because they've been discovered to boost muscle growth, increase energy for workouts, lower cortisol levels postworkout and aid muscle recovery. But to reap these benefits, you must supplement properly.
Timing: BCAAs should be taken four times a day, particularly immediately after you train. By adding BCAAs to your postworkout protein shake, you'll enhance protein synthesis, the molecular process in muscles that leads to growth. You'll also depress cortisol output, which rises after training and is known to enhance muscle breakdown and limit testosterone's effect on muscle growth. BCAAs have also been found to decrease muscle soreness. The second vital dosing window is right before training. This provides your muscles with preworkout energy and prevents them from using their own stores of BCAAs as fuel. This dose will also depress cortisol levels, keeping you in a more anabolic state and primed for growth.The third critical window occurs first thing in the morning, after your body has experienced an all-night fast. When you wake your body breaks down muscle protein for fuel, but taking BCAAs at this time can stop the catabolic onslaught by providing a different form of fuel for your body to use. The final window is later in the day, with supper or your last meal. Simply put, taking frequent doses of BCAAs throughout the day helps maximize your body's ability to grow muscle.
