Muscle-Building Shakes/Powders

Well how much do you want to gain in muscle. Because truthfully an average person needing to get into shape doesn't really need pill/powders. Our lifting/conditioning coach cuts off supplements once the season starts to avoid muscle cramps. But he states that eating/drinking protein such as meat/milk/protein shake should be done an 1hr before your activity and then somewhere in the 45 minutes that you finish.

Also most health stores don't carry steriods. But one thing I'd be certain to stay away from is creatine it's just gonna puff out your muscles and if you stop taking it then it's turns into this blob.

 

At most, a simple protein shake if you cannot get enough protein in your diet. Stay away from creatine, mass-builder and an other diet or hormone supplements.

So, a good amount of protein and a balanced diet will be fine.

 

GNC's AMP Protein Shakes are really good. I've been taking them for a while and they definitely help but absolutely MUST be combined with a strict exercise regimen or all you're doing is damaging your kidneys with excess protein. PM me if you want anything really specific but the guys at GNC can talk with you about it.
This is what I drink: http://www.gnc.com/product/index.jsp?productId=3509954&cp=3593187.2108294

 

Actually they will do something. They may actually make you fat, as your taking in large amounts of protein that isn't being used to rebuild muscle, so it turns to fat.

 

Most shakes and pills do nothing. My roommate had like fifty of them and they did nothing. It was when he did working out tons that he finally developed muscle lol.

 

if you are worried about going into the store, I swear by bodybuilding.com which has a store that carries everything, except steroids. plus, they buy in huge quantities, so they can sell at a discount, and make their money moving alot.

protein is the must. I personally prefer optimum's 100% gold standard whey, and sometimes, when I am really determined, i get casien protein also. why is a fast absorbing protein, which is great for right after a workout, where as casein takes longer, and is good for before you go to bed, to keep a steady supply of nutrients for your body to use while you sleep *and are not eating, so not getting more in, which is why slow acting works well here*

Creatine gets a bad rep, but it should be noted it is not a muscle builder. what it is, which some people dont get or are misinformed on, is a amino acid complex that is used for quick, muscular energy. Creatine is absorbed into the body, and turned into ATD (or ATP, i sometimes forget which), and is stored in your muscules. as you push the weight, your body is burning up the energy stored within the muscles. creatine helps you store more energy for use in the quick bursts weight lifting basically entails.

it allows you to push yourself just a little bit further, or push a bit more weight. It also keeps your muscles hydrated at a optimum level. This means one, you need to drink more water to ensure your body is properly hydrated, and two, your muscles store more water, so they do appears slightly bigger.

I have taken creatine off and one for a year now. I tend to use it when even changing up my workout routine doesnt allow me to break through the platauh where i cant progress in muscular gains, or gain in strength. I take two weeks off from working out, and in the second week, start to suppliment with creatine. after a week of doing that, when I start again, I no longer am platauhing, and it helps me get back into the gain.

I have never felt bloated on creatine, and when I stop useing it, I do see a drop in strength, but that usually only means i can push 5 pounds less on my bench press. I however dont lose my muscle tone or size in any really noticable fashion.

I dont know where the 'blob' theory on creatine came from, this is the first time I have heard it, but I have not had any problems, nor have the peer reviewed medical studies.

the only thing about creatine is that it is only effective if you have the muscles already to store it. otherwise, it wont give you much of a benifit.

Creatine is well-studied, and safe. your body produces some of it naturally, and you can get it from red meats, but no one has been able to prove any dangers.

people just give it a bad name because when it first started to appear in athletic circles, people thought it was a steroid. it isent, as steroids are anabolic hormones, and this is neither a anabolic supppliment, or a hormone.

it doesnt directly build muscle, it just helps you have the energy to push yourself further, which stimulates more growth because your workouts will be more effective.

but you technically dont require it. I use it because I am a hard gainer, dont eat red meat, and my energy levels were low. that was why my doctor recommended a half dosage to help my energy levels. he basically said a full dosage is a waste for most people, because what you dont use, you just pee out.

 

This is all true with the exception of the blob effect but I'll get to that in a sec. The main reason why I don't use it is exactly because of the large requirements of hydration. Especially during football when the heat and running causes massive muscle cramps. It's the quickest way to get yourself in trouble which is why our coach tells us not to take it. But as far as the blob thing goes I've had a friend who used it and his pectorals exploded in 4 months. However he ran out of money and stopped using it. His pecs turned into saggy man boobs within 2 months. But then again I don't know the dosages he was taking it. He could of very easily done something bad. I'm just going by what my coach who's been lifting since he was 8 tells me.

I should also add that creatine in small doses is okay.

 

I would assume that your correct on the dosage issue. the more muscle you have, the more you can store creatine, and therefore, the more muscle there is to be hydrated. that is less a issue of creatine as it is a issue no doubt of someone who overdid it.

suppliments really should always be in moderation. most of your nutrition should come from whole foods. besides, what works for a pro-bodybuilder is not necessarily going to work for someone else. of course, competitive bodybuilders for the most part cycle steroids, so they could care less.

your friend might also already have had gynomastia to begin with, and he just aggrevated it by overdoing it.

but like I said, if your just starting out, dont bother with creatine. You have to have the foothills before you can build the mountains.

I swear by whey protein, and creatine only when I hit the wall and cant go any further strength and size wise. a month working out with creatine, and I am good for another two without it before i usually hit the wall again.

maybe that is why I have never had to worry about saggy moobs, I dont use a full 5 grams, and I make up for any loss of size, which for me is minor by working for two solid months simply on protein.

like they say, slow and steady wins the race. thats why I dont have stretch marks, because growing slower is better. your metabolisem changes in pace with your growth, and you never yo-yo with your weight.

 

Supplements- as the word implies- just supplement a healthy diet. For guys on the go who don't have time to prepare a protein snack, a protein shake is fine. It's certainly much easier to throw a Muscle Milk in your backpack than to grill chicken.

Nutritional supplements are fine, but it doesn't replace a healthy diet.

There's a lot of hyped fad "weight-gainers" and "muscle builders" that are unnecessary and a waste of money.

What are the rest of your goals and what are you doing to put on muscle?

 

to add a few more points.

everything in moderation.

all muscles, even small ones, need 48 hours to fully recover, pending you are eating well enough to give your muscles what it needs to rebuild.

 

Too many noobs in here giving advice.

If you're a noob, you don't need any supplements. Go lift hard and eat a lot and you'll get bigger. If you aren't getting bigger, eat more. If you're a baby eater or dont like meat a lot, I'd recommend getting a whey protein (Ex. Optimum Nutrition Whey) or a protein blend (Ex. BSN Syntha 6) to supplement your diet w/ some more protein. Also, creatine doesn't bloat you really, I've taken it at times and not taken it at other times and don't notice a difference in bloat. It does help w/ energy though, I feel like I can do more reps on 2nd, 3rd, etc. set with it.