Supplements: What they really are

Ever walked into a GNC store but ended up not knowing what to buy?? Don't worry cause you're not the only one. There are so many types of supplements available in the market and just Whey protein alone has probably hundreds of variation. So here's a basic guide of few common supplements.

This is an important--and often overlooked--safety net for health-conscious muscle-builders. Recommendation: Mega Men by GNC; it has all the usual vitamins and minerals, plus saw palmetto for a healthier prostate and even garlic for your heart. Take it: With the first meal of the day.

No news here--research has shown consistently that creatine boosts muscle mass and strength. I stopped taking creatine the final 4 weeks because it's hard to get really lean while using it. Recommendation: TRAC from MHP. Take it: Right after workouts and first thing in the morning on nontraining days.

This is the most abundant amino acid in muscle tissue, and it can be up to 40 percent depleted after a hard workout. Try not to consume too much salt with your glutamine; it can compromise your results. Recommendation: Glutamine Peptide by Sports Science Research. Take it: The recommended dose is 15 grams (g) daily (10 g after a workout, and 5 g before bed).

Now we're getting into some more esoteric territory. Supplements that help boost testosterone and growth hormone (GH)--your body's two most potent muscle-building hormones--should, in theory, promote muscle growth. I used three different types. To boost testosterone: Try a product called Acetabolan II by MuscleTech. Take recommended dose 30 minutes before bedtime each night. To boost growth hormone: Use Alpha GPC from Chemi Nutraceutical, split into two doses: 300 milligrams (mg) an hour before training, and 200 mg before bedtime. To limit cortisol: An important part of building muscle is preventing muscle breakdown. Cortisol is the most potent muscle-breaker in your body, and the harder you train, the more you generate. There are two products for this: L-Arginine powder from NOW Foods (30 minutes before bedtime) and Cort-Bloc from Muscle-Link (400 mg twice a day--after training and 30 minutes before bedtime).

These antioxidants serve two purposes: to speed up recovery from exercise by limiting postworkout inflammation, and to limit the damage that chemicals called free radicals can inflict on your exercising body. Take it: Because some research has shown that your body can only absorb about 250 mg of vitamin C at a time, I took that amount five times daily. I also took 400 IU of vitamin E twice daily--an hour before training and with dinner.

Hope this finds you well.