I drink a whey protein shake after workouts, but is there another supplement I can add to it to make it even more valuable for muscle-mass gains?

A:

If there’s one supplement critical for stimulating muscle-protein synthesis that every bodybuilder should use before and after workouts to maximize muscle growth and strength, it is whey protein. Another up-and-coming supplement–leucine–should be allowed into that elite club. Leucine is not only one of the branched-chain amino acids (BCAAs), but it is also widely considered the MVP of the BCAAs. That’s because leucine plays a key role in initiating an important step in muscle-protein synthesis. New research in the Journal of Strength and Conditioning Research, derived from a study done at California State University, Fullerton, supports these contentions and demonstrates a few other interesting benefits of combining whey and leucine.

In the study, scientists required 33 male subjects to train just one leg (on the nondominant side) for an eight-week period. The workouts consisted of extensions performed unilaterally at about 80% of their one-rep max (using a weight with which they could complete eight reps). The workout schedule went like this: three workouts of three sets of leg extensions for the first week; three workouts of four sets for the second week; and, finally, five sets of leg extensions for the last six weeks of the study. Some of the subjects drank a 20-gram (g) whey protein shake, which also contained about 6 g of leucine, 30 minutes before and immediately after each workout. On nontraining days, they ingested just one shake, before breakfast. Subjects in the placebo group took a shake that contained about 26 g of maltodextrin–a fast-digesting carbohydrate–30 minutes before and immediately after each workout. They also took just one shake before breakfast on nontraining days.

The researchers measured the changes in one-rep max strength for the extensions in both the trained and untrained legs, and they used magnetic resonance imaging (MRI) to measure the change in muscle size of all four quad muscles (vastus lateralis, vastus intermedius, vastus medialis and rectus femoris) of both the trained and untrained legs. For leg-extension strength of the trained leg, they discovered that those who drank the whey and leucine shake had a 30% increase, versus a 22% increase in the placebo group. They found that the average increase in muscle size in the trained leg for those taking supplements was about 7% for the vastus intermedius, vastus medialis, vastus lateralis and rectus femoris; those who took a placebo had average increases of about 4% for each muscle. The results suggest that taking a whey and leucine supplement before and after exercise can help to better increase muscle strength and size.

The bonus

The scientists also discovered some surprising results for the untrained legs in the group that took the whey/leucine combo: an increase of almost 15% in the leg-extension strength of the untrained leg, versus no significant increase for the placebo group. They also reported that the former group increased the size of their vastus lateralis (the outer quad) of the untrained leg by about 7%, while the latter experienced no increases in muscle size. The researchers were uncertain as to why a whey and leucine supplement would enhance the strength and size of an untrained muscle group, but did suggest that the strength gains for both the trained leg and the untrained leg may be due to the effects of leucine on the nervous system–BCAAs can prevent nerve-fiber fatigue and, therefore, promote better strength gains.

Dosage

Before every workout (about 30 minutes or less), take 20 g of whey protein, along with 5-10 g of leucine. In addition, take 20-40 g of whey protein and 5-10 g of leucine immediately after workouts, as well as before breakfast on nontraining days.

Here we suggest a few you’ll want to take before every single workout to boost your energy levels sky-high. That’s right–carbohydrates aren’t the only nutrient you can consume to provide energy. Besides being critical for muscle growth, certain amino acids can energize you before a workout better than carbs can. Try these three aminos when you want to train with insane intensity, all in the name of muscle growth.

Branched-chain amino acids (BCAAs)

Three amino acids are labeled BCAAs — leucine, isoleucine and valine–and they’re critical for energy and muscle growth. Unlike most other aminos, BCAAs are used directly by muscles for fuel during exercise. Yet after the workout’s over, muscles rely mostly on stored fat for energy, allowing those BCAAs to be used for hypertrophy. That means taking BCAAs before training will provide you with more energy during the workout, spare your muscle levels of BCAAs (which normally get burned for fuel during exercise) and boost muscle growth even after your gym session is over.

• Dose: Take 5-10 grams immediately before training. Look for products that provide a 2:I:I ratio of leucine to isoleucine andvaline. In other words, a 5-gram dose should contain should contain about 2.5 grams of leucine and 1.25 grams each of isoleucine and valine.

Glutamine

This amino acid can aid energy production in a number of ways. Your muscles can use glutamine to produce more energy while you’re resting between sets, which helps you recover better and enhances your strength and endurance on later sets.

Glutamine also helps produce bicar-bonate, which buffers fatigue-producing chemicals that form during intense exercise. In addition, this amino boosts growth hormone levels and frees up more fat from fat cells for enhanced recovery. Glutamine also improves how muscle cells load up on glycogen from dietary carbs, so they can per-form better for longer. It even provides energy for your immune system to run efficiently.

• Dose: Take 5-10 grams immediately before workouts.

Citrulline malate

This supplement consists of the amino acid citrulline bound to malic acid (malate). In the body, a great deal of citrulline gets converted to the amino acid arginine, which can then enhance nitric oxide production. This boosts blood flow to the muscles, in turn delivering more nutrients and oxygen to increase energy during the workout, not to mention the incredible pump.

Citrulline is also involved in removeing ammonia, a toxic compound that’s produced when amino acids are metabolized during intense exercise, from the body. In this way, citrulline delays fatigue during workouts.

Malic acid helps the body convert the lactic acid produced during intense training sessions to energy for the muscles, thus further delaying muscle fatigue. Clinical studies in humans have shown that citrulline malate supplements can help reduce fatigue, boost production of adenosine triphosphate (the major energy currency of all cells) during exercise and increase the rate of creatine phosphate (energy used when lifting weights) recovery following exercise.

• Dose: Take 1-3 grams immediately before workouts.

To build mass, it’s a great idea to stick with the basics of nutrition–take in plenty of protein and complex carbohydrates, as well as enough total calories to support growth. Check out the standard fare of hardcore bodybuilders and you’ll see what I mean. They rely on chicken, beef, fish, egg whites and protein powders to fill their protein needs. For carb sources, oatmeal, potatoes, rice and pasta top the list. Many bodybuilders construct nearly their entire diet from these foods.

Numerous less common foods never even show up on most bodybuilders’ radar screens, but they should. Many foods are equally advantageous to bodybuilders in terms of supporting growth and recovery. Plus, every food has a unique nutritional profile. In many ways, the greater the variety, the more optimal the results.

Consider adding these foods to your bodybuilding nutrition plan:

Ostrich

Everyone’s familiar with chicken, the low-fat bird that’s dense in protein and extremely low in dietary fat. It’s a red meat alternative. Here’s another: ostrich. As a protein food, it’s on par with chicken and it’s also low in fat. However, it has a nutrition profile similar to red meat–more creatine, iron and B vitamins than poultry, but with drastically less dietary fat and calories than red meat.

You can eat ostrich as a staple, several times a week. Eight ounces of ostrich top loin (precooked weight) has about 50 grams (g) of protein and only 7 g of fat. (The same precooked amount of lean beef tri-tip has a few less grams of protein and three times the fat.) With its lower fat content, ostrich cooks faster than red meat.

Connoisseurs recommend that ostrich not be cooked beyond medium doneness. If you’re used to meats that are well-done due to safety concerns, you needn’t worry much about ostrich–due to its unique pH, ostrich doesn’t attract E. coli and Salmonella bacteria like beef and chicken do.

Beef liver

Looking for the most nutrient-dense food available? This is it. Liver is packed to the max. It has creatine for strength, carnitine for testosterone support and fat metabolism, B vitamins for energy and metabolism, and iron to support the production of myoglobin (the energy compound in muscles that contributes to recovery and nutrient delivery). Beef liver just might be one of the best bodybuilding foods of all time. Try eating six to eight ounces (precooked weight) twice a week. These amounts of liver contain, respectively, about 230 and 308 calories, 36 and 48 g of protein, 6 and 8 g of fat and 7 and 9 g of carbs. (Equivalent amounts of precooked lean beef have approximately the same number of grams of protein, more calories and fat, but no carbs.)

Papaya

Consume this tropical fruit regularly as part of your bodybuilding diet, in addition to apples, bananas and orange juice. Papaya provides plenty of potassium, which is required to manufacture muscle glycogen and to assist in muscle contraction. The fruit is also uniquely positioned for inclusion in high-protein diets, because it is dense in special enzymes that aid in the digestion of protein foods. Improving digestibility is a factor that can contribute to greater protein absorption, retention and muscle growth. Papaya is also high in vitamin C. Consume a small papaya (about one cup cut up) with a protein meal for these benefits.

White bread

Here’s a dietary paradox: white bread digests quickly, which could upgrade the body’s ability to manufacture bodyfat, yet, for a mass-seeking bodybuilder, the same fast-digesting quality offers a benefit. Fast-digesting carbs eaten before and/or after training can offset muscle breakdown, especially when combined with protein. A couple of slices of white bread with fat-free cheese can create a hormonal environment–higher insulin levels and greater testosterone uptake in tissues–beneficial to a bodybuilder hoping to gain mass. Eat a sandwich of fat-free cheese and two slices of white bread about 30 minutes before your workout. Immediately postworkout, consume three or four slices of white bread with jam or jelly, along with a whey shake.

Olives

Not all fat is bad. Olives provide monounsaturated fats, which indirectly support testosterone levels and can support fat burning as long as a bodybuilder is following a diet that is slightly below daily maintenance needs. In other words, if you are trying to get lean, eating a handful of olives each day could provide special fats equipped to keep the fat-burning furnace stoked while preventing a crash in testosterone levels. The latter is often the result of aggressive dieting. Monounsaturated fats also help to keep cholesterol down, which benefits the heart.

Honey

Many bodybuilders still think that all fast-digesting carbs will make them fat. But honey has been shown to be a highly efficient source of carbohydrates for the restoration of muscle glycogen. Apparently, it digests quickly, yet ultimately does not radically spike insulin levels. That means it is an ideal pre- and posttraining carb source for bodybuilders who struggle to control bodyfat levels. Use honey before or after you work out. Try two tablespoons in a workout shake or added to toasted white bread. Honey also contains potent antioxidants, as well as nitric oxide (NO) components.

Cornstarch

Bodybuilders eat six times a day in part because that helps keep blood sugar levels stable, translating into more muscle and less bodyfat. Cornstarch seems to retard the breakdown of other carbs in the stomach. Slowing carb breakdown is important for those trying to ward off hunger or trying to remain lean. One way to incorporate cornstarch into a diet is to coat chicken breasts with it, then cook the chicken in a nonstick skillet that’s been misted with cooking spray. The cornstarch locks juices into the meat, making it tender. The carbs in potatoes or rice accompanying the coated chicken should digest more slowly than they would otherwise.

Molasses

Nearly every bodybuilder serious about muscle gains has eaten oatmeal, Cream of Wheat, Cream of Rice or grits. These are good sources of complex carbs, but many bodybuilders just do not like the taste of these cereals. Spice them up by adding a tablespoon or two of blackstrap molasses mixed with some Equal or Splenda. Molasses is dense in several minerals, and it will add flavor to these otherwise bland but basic muscle-building foods.

Onions

Raw onions are loaded with quercetin, a compound that has been shown to support the burning of bodyfat in animal studies. Quercetin is also a strong antioxidant, helping to fight free radicals, tiny byproducts of hardcore training, among other things. Excessive free radicals can cause muscle inflammation, a downgrade in the immune system, a loss of glutamine in muscle tissue and inferior recovery ability.

Onions are rich in sulfur-containing compounds that give the vegetables many of their health-promoting effects, as well as their pungent odor. One such compound is allyl propyl disulfide, which enhances circulating insulin levels. This makes onions a good choice for a postworkout snack. Eating them at that time will help to load muscles with the crucial nutrients of other postworkout foods, such as whey protein shakes, carbs and creatine. Consume raw onions on a lean burger or chicken sandwich, or mix chopped onions into salsa. Vidalia onions are a good choice, because they are sweeter than most other types of onions.

Asparagus

Dieting bodybuilders seem to eat a lot of low-calorie vegetables, but asparagus rarely makes it into their Tupperware. For some reason, asparagus is just not a common vegetable for many muscleheads. It should be–especially for dieting bodybuilders. First, it is a proven diuretic, allowing the body to lose subcutaneous water. Second, it is rich in a unique antioxidant called glutathione. Glutathione helps produce hormonelike messengers called prostaglandins, which, in turn, influence growth. Glutathione is also a major player in protecting the liver from damage. Eat several servings of asparagus every week.

Fenugreek and turmeric

These two spices are commonly found in curry powder–a hodgepodge of spices used to marinate and flavor chicken, fish and beef. Most Indian restaurants go heavy with these two spices. Both are beneficial to bodybuilders. Fenugreek and turmeric help stabilize blood sugar levels. If you suffer from low blood sugar levels, then give these two spices a try. Turmeric also acts as a thermogenic, boosting metabolic rate, and fenugreek helps to raise testosterone levels.

These are only some of the dozens (or hundreds) of foods not commonly thought of as having a role in a bodybuilding diet. Although the staples of a bodybuilding diet are often among the best and most available foods, keep in mind that other foods are equally good. You can use them to provide variety in your diet. Don’t forget that greater variety in your diet means a more well-rounded nutrition program.

Some supplements are multitasking powerhouses. The more research that’s done on them, the more benefits that are found. The current teacher’s pet of the supplement world? That would be omega-3 fatty acids.

You may already take omega-3s since many of their benefits are old news by now, such as how they reduce harmful inflammation and help muscles recover after workouts. Or perhaps you take them because they lower blood pressure, and lessen the risk of heart attack by decreasing levels of triglycerides (harmful fats) in the blood and reducing the appearance of arterial plaques. Or maybe because they’ve been shown to boost mood, improve memory and aid concentration. Of course, they’re also potential cancer-fighters.

But wait, that’s not all. Omega-3s have major physique benefits, too, from helping muscles grow by storing more glycogen in muscle tissue to increasing strength. And they can actually change your genetics to boost fat-burning–permanently.

A slew of new research only adds to their draw. A study conducted at a university in Iran examined the effects of supplementing with omega-3 fatty acids on 40 male wrestlers. For 12 weeks subjects underwent hardcore training and took either the supplement or a placebo. The omega-3 group experienced a significant improvement in lung function and capacity. The better the lungs work, the more oxygen they can consume, and more oxygen getting to muscles during exercise can improve muscle endurance, and hasten recovery between sets and postworkout.

In another study, conducted in England and published in the journal Clinical Nutrition, subjects were given either a meal rich in omega-3s or one devoid of them. Those who took the supplement exhibited much less stiffness in their arteries afterward than those who didn’t take omega-3s. Researchers believe this is because omega-3s appear to increase the production of nitric oxide, which causes blood vessels to dilate, meaning more nutrients can be transported to muscle tissue. In addition, extra fluid is directed to muscle cells, which exerts pressure that can cause swelling and leads to larger muscles.

To reap all these benefits, consider eating oily fish (mackerel, salmon, sardines and certain types of tuna] three times per week and supplement with 1-2 grams of fish oil 2-3 times a day.

Deadlift
Stand over a loaded barbell resting on the floor so your shins touch the bar; your feet should be about shoulder-width apart. Squat down to grab the bar using a staggered grip (one hand overhand, the other underhand) with your hands spaced about shoulder-width apart. Your torso should be bent at about 45 degrees over the bar with your arms tensed and pulling on the bar; your thighs will be slightly higher than parallel with the floor. Keep your abs pulled in tight and tense your entire body as you drive through your heels to straighten your knees and bring your hips forward until you are in a standing position. Once standing, bring your shoulders back slightly and pause. Lower the barbell along the same path (close to your body all the way down) to the floor. Touch the plates to the floor and immediately begin your next rep.

Sumo-style deadlift
Perform as above, except position your feet about double the width of the standard deadlift stance with your toes pointed outward, and keep your back as erect as possible throughout.

The evidence
Researchers from Duke University Medical Center (Durham, North Carolina) compared the conventional deadlift to the sumo-style deadlift in 13 Division 1-A collegiate football players who regularly used both styles of deads in their training programs. The athletes performed four sets using their 12-rep max on both the sumo- and conventional-style deadlift while the scientists recorded muscle activity in the middle quads (rectus femoris), outer quads (vastus lateralis), inner quads (vastus medialis), outer hamstrings (biceps femoris), inner hamstrings (semitendinosus/semimembranosus), glutes, inner things (adductors), calves, abs, external obliques, and middle traps and upper traps. They found that the sumo-style deadlift increased the use of the inner and outer quads, inner hamstrings, and upper traps muscles more than the conventional deadlift.

The verdict
The major difference between the two deadlifts appears to be that the sumo-style deadlift utilizes more of the quads, the inner hams and upper traps. The very wide stance causes the legs to bend farther, which requires more quad usage to straighten them. The greater upper-trap activity is likely due to the more erect torso during the sumo-style deadlift. So be sure to utilize both styles of the deadlift in your back routine. Both focus on your spinal erectors, but the sumo style can help you build bigger quads and inner hams, and the standard deadlift will help to build outer hams and glutes. You can either incorporate both styles in the same workout, or alternate them from one workout to the next.

References R.F. Escamilla et al., “An electromyographic analysis of sumo and conventional style deadlifts,” Medicine & Science in Sports & Exercise, 34(4):682-88, 200

Author Jim Stoppani, phD
COPYRIGHT 2008 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning

When it comes to keeping your muscles full, nothing beats lean beef, because of the many ways it works to build and keep muscle. First, the cholesterol in red meat drives testosterone, keeping your body in an anabolic state. If you cut out red meat for too long, you’ll become weak and lethargic. It also has zinc, which further supports testosterone production.

Beef is a slower-digesting source of protein, which gives you a positive nitrogen balance and a steady trickle of amino acids into your blood. I often recommend that guys eat beef at night–instead of getting up to eat, so that their muscles are getting fed while they snooze.

It’s also a natural, efficient, slow-acting source of creatine, which helps keep you stronger through heavy training, meaning you’ll be more likely to hold on to that muscle. Your focus should be on 4%-6% fat ground beef or lean cuts, such as top round, bottom round and sirloin. In the offseason, spend a little more and have filet mignon.

Phil Heath is a great example of the benefits of lean red meat. In his offseason, we have him taking in three or four red-meat meals per day. That’s the only way he’s able to keep the weight on. If he stops eating those red-meat meals, he’ll drop 10 pounds in a couple of weeks, easy.

Author JIM STOPPANI, PHD
COPYRIGHT 2009 Weider Publications
COPYRIGHT 2009 Gale, Cengage Learnin

Whey protein is an excellent source of immune-enhancing compounds, but colostrum may have even higher concentrations than whey. The difference between store-bought milk and colostrum milk is the time when it is produced by the cow–colostrum milk is produced only shortly before and after a cow gives birth, resulting in a form of milk that is much higher in immune-enhancing compounds and anabolic nutrients, such as insulin-like growth factor-I Early studies using colostrum protein found that it can provide a host of benefits, including the increase of lean mass and power. It also can increase the buffering capacity of blood, which is important for offsetting muscle fatigue. Many of these studies used whey protein as the placebo.

The mechanism by which colostrum works has not been conclusively proven, but many scientists believe its immune-boosting compounds can improve recovery from hard training. Its high concentrations of IGF-I hormone also could result in muscle growth and decreased muscle breakdown.

The study
Researchers from the University of Queensland in Australia conducted a six-week study with highly trained cyclists to measure the immune-enhancing benefits of colostrum. During the initial five weeks, all subjects performed an initial time trial,and then they supplemented their diets with either 10 grams of colostrum protein or whey protein concentrate. During the last week of the study, each subject performed another time trial and also endured five consecutive days of high-intensity training. The researchers theorized that colostrum’s high levels of immune factors would improve overall recovery from the intense training sessions.

The results
The group receiving colostrum protein had improved immue function at the end of the study. This is important because an improved immune response can increase recovery and allow you to train harder. Symptoms of respiratory illness were also decreased in the colostrum protein group as compared to the whey protein group.

Dosage
Colostrum supplements usually cost more than twice as much as the highest quality whey proteins. Since you don’t need massive amounts of colostrum to derive its recovery-enhancing and muscle-building benefits, a cost-effective solution would be to replace a small amount of your normal protein supplement with colostrum. Replacing 5-10 g of whey from your pre- and postworkout shakes with 5-10 g of bovine colostrum in powder or capsule form can result in enhanced recovery, lean mass gains and muscle power.

References C. Shing et al., “Effects of bovine colostrum supplementation on immune variables in highly trained cyclists,” Journal of Applied Physiology, March 2007, 102(3):1113-22.

Author Jim Stoppani, PhD
COPYRIGHT 2007 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning

Made from the amino acids lysine and methionine, as well as iron and vitamins C, carnitine helps to carry fat into the portion of cells known as the mitochondria, which is the machinery that burns fat for fuel. New research from the University of Connecticut (Storrs) has found that carnitine may also help to increase blood vessel dilation, which, like nitric oxide, can help to increase blood flow to muscles, delivering more oxygen, nutrients and hormones to enhance muscle recovery and growth.

Researchers also discovered that carnitine is directly involved in muscle growth. In one study, they found that subjects supplementing with carnitine had increased levels of the anabolic factor insulinlike growth factor. IGF-I is known to enhance muscle growth. These are the same scientists who also discovered that carnitine increased testosterone concentrations after workouts and even boosted the amount of testosterone receptors, known as androgen receptors, inside muscle cells. With more receptors, more of your testosterone can bind to them and stimulate muscle growth.

In addition, studies performed in the United Kingdom concluded that carnitine, much like creatine, relies on insulin for entry into muscle cells. Carnitine has to get into muscles to be beneficial, which may be why earlier research failed to find that supplementing with carnitine had any positive effects. It was once recommended that carnitine be taken on an empty stomach; it is now suggested that it be taken with meals, particularly those higher in carbs–especially fast-burning carbs, which boost insulin levels. The obvious time to get this benefit is after workouts when you want to take in a decent dose of fast carbs.

Dosage
Take 1-3 grams of carnitine in the form of L-carnitine, acetyl-L-carnitine or L-carnitine L-tartrate after training, as well as a dose with breakfast and with your preworkout meal.

Author Jim Stoppani, PhD
COPYRIGHT 2008 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning

The research
Researchers from Edith Cowan University (Perth, Western Australia) found that when subjects trained for 10 weeks with both endurance training and weight training, they shaved almost two minutes off of the time it took them to run three kilometers (about two miles). Those who only performed endurance training without weight training over the 10-week program were able to cut just a little more than one minute off of their three-kilometer run time. The researchers concluded that the subjects who weight trained increased their muscle strength, which allowed them to run faster. This means that if you combine some endurance training with lifting, you may end up being faster than those skinny, run-only types. So, tell any runners you know to follow you to the gym.

Author Jim Stoppani, PhD
COPYRIGHT 2009 Weider Publications
COPYRIGHT 2009 Gale, Cengage Learning

Egg whites contain only trace amounts of fat and 4 grams of protein per egg white, whereas a whole egg contains 5 g of fat and 6 g of protein. While both contain adequate amounts of essential BCAAs, the fat content in whole eggs, if consumed in high amounts, may impede fat loss for the precontest-dieting bodybuilder.

However, eating 1 to 2 whole eggs per day, even on a precontest diet, is highly recommended not only because they contain high amounts of the B vitamins thiamine, folate, riboflavin, B6 and B12, but also because they are high in leucine, a key factor in stimulating muscle hypertrophy. Research shows that the fat contained in yolks can help curb hunger and people who eat whole eggs make greater gains in strength and muscle mass than those who consume just egg whites.

Author JIM STOPPANI, PHD
COPYRIGHT 2010 Weider Publications
COPYRIGHT 2009 Gale, Cengage Learning