Useful supplements for building muscle

• What are supplements?
• Muscle building: do we really need supplements?
  
• Useful supplements
• Useless supplements
  
• Doping: an absolute no-go
• Dangers of anabolic steroids

How do they work?

Muscles need protein to build new mass. If a stress stimulus challenges them, they adapt to the short-term overload and grow. This requires proteins as a basic building block, but only as part of a training programme. If the muscles aren’t worked, they won’t grow, no matter how many protein shakes or bars are consumed.

When is it beneficial to take supplements?

Shakes or bars are a good alternative if you aren’t able to get enough protein from a balanced diet, if you want to help your muscles recover immediately after training with a shake, or generally for people who follow a vegetarian or vegan diet. Vegetarians and vegans who are unsure whether they are eating enough protein are advised to undergo nutrition analysis with a specialist, as the concentration of protein we absorb through our diet cannot be measured in the blood.

The International Society of Sports Nutrition recommends that active, sporty adults consume 1.4 to 2.0 grams of protein per kilogram of body weight per day. And this figure goes up with age. The European Society for Clinical Nutrition and Metabolism, quoted by many experts in the field, recommends that, from the age of 50, you should aim to eat 1.4 grams of protein per kilogram of body weight. Anyone still active at this age can even increase the daily dose. But, protein is wasted without regular exercise. Getting enough exercise, especially weight training, is crucial when getting older in order to prevent the muscle loss that comes with old age.

When is it dangerous?

While more than 2 grams per kilogram of body weight are only recommended under special circumstances, athletes in general have enough protein if they aim for 1.4 to 2 grams per kilogram of body weight. However, in view of the increasing number of people who eat a largely or even exclusively plant-based diet, there are considerations to increase the recommended daily amount of plant-based proteins. This is because vegetarian foods usually contain less protein that animal products. A brief overdose of protein will not cause the body any harm, but the body stores extra protein over time and, in the worst case, adds it to fat reserves.

Best source

Compared to natural proteins, protein products are one thing above all: expensive! And they often come with unnecessary, added sugar or sweeteners. A balanced diet from natural sources of protein is also sufficient for most competitive sportspeople. Natural sources of protein include dairy products such as quark and cottage cheese as well as eggs, fish and poultry. If you are looking to cover your protein requirements without eating animal products and want to build muscle mass at the same time, you should chose soy (tofu, tempeh) or Quorn. It’s best to take on board protein throughout the day, with an extra portion just after training.

How it works

Caffeine improves physical fitness. Firstly it has a direct impact on the brain, helping to lessen the effects of fatigue, stress or pain. It also increases muscle contraction.

When is it beneficial to take supplements?

These qualities make caffeine perfect for endurance sport lasting over 20 minutes, intense exertion of up to 20 minutes and intense interval training (e.g in team sport). Caffeine levels in our coffee can vary significantly, so experts recommend using caffeine supplements if doing sport, as the exact amount is stated on the packaging.

When is it dangerous?

Athletes should dose their caffeine levels according to their body weight. The most recent studies indicate that 3 mg per kilogram of body weight (mg/kg) is enough for that extra kick. The caffeine supplement was taken one hour before physical activity in the study. For athletes aiming for longer periods of physical activity, they can take caffeine during sport. But be aware: caffeine studies have shown that a dosage of over 6 mg/kg can impair the body’s performance. Possible side effects: People not used to caffeine may experience palpitations, trembling, trouble sleeping, headaches or an irregular pulse. And caffeine in combination with creatine can reduce the performance-enhancing effect of creatine.

Best source

Someone looking to give themselves a boost with coffee before they do sport, would do best to use caffeinated sports drinks, gels or chewing gum.

How it works

If muscles are challenged intensively for a short period of time – for example when lifting weights or sprinting – they need a lot of energy quickly. And that’s precisely what creatine does. It is found in almost every cell of the body – in muscle cells, too. It acts as a sort of battery that supplies the muscles with more energy for strength training. Creatine is particularly useful when someone needs to give their absolute all in terms of power for a very short period of time – for example, throwing, weight lifting, body building or sprints (e.g football or track and field) as the effects only last for a mere 30 seconds.

When is it beneficial to take supplements?

On a whole, our bodies produce sufficient creatine on their own, including vegetarians and pescatarians (only source of creatine in food). Nevertheless, creatine levels of people who regularly eat meat and fish are roughly 10% higher than those of vegetarians and vegans. Someone looking for a 30-second turbo boost can get the desired effect by taking a creatine supplement, as creatine is not easily absorbed through food. You would have to eat tonnes of meat and fish in order to supply your body with sufficient creatine – which is neither feasible nor healthy.

Creatine can be a useful supplement for vegetarians and vegans as they have lower levels in their bodies due to their diet. A creatine supplement compensates for this, enabling them to improve their performance in training faster than if they were not taking extra creatine. Also good to know: taking a creatine supplement after physical exertion or in combination with carbohydrate intake ensures that the muscle cells are better able to absorb the creatine. Ideally, it should be taken with a meal.

When is it dangerous?

The recommended dose of creatine is 0.3 grams per kilogram of body weight over a period of five days or a total of 3-5 grams per day for four weeks. A daily dose of 3g could be taken over an indefinite period without resulting in side effects. Taking a lot of creatine causes water to build up in the muscles, which can cause weight gain in the long term. This water is taken from other areas of the body, so it is important to always drink plenty of water. The Swiss Sport Nutrition Society recommends always discussing creatine supplementation with an expert. People with kidney problems or at higher risk of kidney diseases (e.g. diabetes, high blood pressure) are advised against taking it.  

Best source

As explained, creatine is only found in meat and fish – and you would need to eat far too much in order to provide your body with enough additional creatine from diet alone, which is when creatine supplements become necessary. There are many products available. Creatine monohydrate is the most effective and also the cheapest of the many products available on the market.

How do they work?

Amino acid beta-alanine and sodium salt sodium bicarbonate (baking powder) prevent sore muscles, thus increasing performance, particularly with interval training, but also with weight training as the body can be put under a lot more physical stress. This means the person is able to do more sets and more challenging sets that are common in weight training. However the effects subside very quickly: the effects of taking sodium bicarbonate will be felt after around 30-60 minutes and last for several hours. Beta-alanine, on the other hand, needs to be taken for around a month before any benefits can be felt. But after this the effect lasts several weeks.

When is it beneficial to take supplements?

People who regularly do intense sporting activities would benefit from a one-off dose of sodium bicarbonate. This allows them to maintain intensive loads for longer or repeat them more often. This can be useful for sprints in football, challenging interval runs and short, intense periods of ice hockey or floorball.

Please bear in mind: you must avoid consuming dairy products and calcium supplements for several hours before and after taking these supplements as it may disrupt your calcium metabolism if your body absorbs additional calcium through your diet and simultaneously has to absorb alkaline substances like Beta-alanine and sodium bicarbonate.

When is it dangerous?

Information centres recommend consulting an expert in the field as even small doses of sodium bicarbonate can cause nausea, stomach cramps, vomiting or diarrhoea. Beta-alanine side effects include hot flushes, tingling and sensitivity disorders.

Best source

There are numerous preparations in powder or capsule form for that additional power boost. Please consult an expert before taking any supplements.

How effective are they?

Beetroot juice has been used in many studies as a natural source of nitrate, primarily improving resilience during highly intense phases of weight training, endurance and resilience during interval training, performance in team sports and the performance of athletes training at over 1,500 metres above sea. Scientists still have not yet fully established the exact effect that nitrate has on muscles. The current theory is that nitrate causes quicker contraction of the muscles thereby enabling the mitochondria to work more efficiently.

Mitochondria are the body’s energy producers – they can be found in the cells and convert the food eaten and oxygen into the energy that our bodies need to function. Scientists presume that the nitrate helps the mitochondria produce and keep the same amount of energy in the muscle cells with less oxygen – even if there is not enough oxygen available (e.g. in high-lying regions or due to intense physical stress).

When is it beneficial to take supplements?

Many vegetables are rich in nitrate, although the nitrate content often varies considerably, which makes an accurate dosage difficult. Experts therefore recommend taking concentrates as the content is clearly defined.

When is it dangerous?

Current studies recommend beetroot juice concentrate with 300 to 500 mg of nitrate. The shot should be drunk two to three hours before physical exertion. Studies have thus far only researched taking this supplement for a maximum of 15 days. Natural sources of nitrate like beetroot juice are low risk and enable the body to release the nitrate in a slow and controlled manner. However, the recommended daily dose is two shots.

Drinking more may cause unpleasant results – three to four shots (concentrate) or approximately 1.5 litres of beetroot juice (roughly 1,500 mg of nitrate) are too much. In addition, it also increases the risk of suffocation, as nitrate displaces oxygen in the haemoglobin. Haemoglobin is part of our blood and ensures oxygen is transported to the cells via blood vessels. Too much nitrate disrupts this transportation – blood is unable to absorb oxygen and bring it to the body cells. This can led to the body suffocating internally. You can still breathe, but your organs suffocate.

Best source

Natural sources of nitrate include drinking water, vegetables and meat. Many vegetables contain nitrate, with spinach, rocket, rhubarb and amaranth containing a very high concentration. Beetroot, radish, celery, endive, lamb’s lettuce and lettuce are also very rich in nitrate. Anyone looking for the finished product can use beetroot juice. Make sure you check that the nitrate level is indicated on the bottle.

Often billed as a miracle cure for burning fat, carnitine is a flop with sports nutritionists. Carnitine transports fatty acids and sugar to the mitochondria, which are what supplies your body with energy and are also the source of your muscles’ energy. Theoretically speaking, those stocking up on Carnitine are encouraging the transportation and metabolism of fatty acids. This is, however, pure theory.

The problem is that you would have to take the supplement for several months in combination with a lot of sugar in order to stimulate absorption by the muscles. This is absolute nonsense from a health perspective and even elite athletes that require lots of carbohydrates are unable to use it effectively and in a targeted manner. Bottom line: useless as a sports supplement.  

Magnesium and muscles are in no way a dream team. In contrast to popular opinion, scientific trials have not been able to provide any evidence that taking magnesium helps against aching muscles and muscle cramps or encourages muscle growth.

Magnesium also has no positive effect on the rest and recovery of muscles. Muscle cramps are more often than not caused by interference with the water balance. Anyone suffering from cramps is probably not drinking enough before, during and after training.

The trace element zinc also receives a poor mark from a scientific point of view: there’s no evidence that it supports muscle growth through hormonal or any other mechanisms. A lack of zinc can have a negative impact on general health. Research data indicates that zinc can help support the immune system during an infection. But this has nothing to do with building muscle.

There is also no evidence that Omega-3 fatty acid is important for muscle growth. Muscles primarily need protein, not fats. But Omega-3 does have numerous important properties that are beneficial for health. It helps minimise muscle loss and reduce inflammation in the body. What’s more, Omega-3 also supports mental health and helps guard against depression and fatigue.  

Huge muscle growth and less body fat, shorter recovery time. Such promises may entice you. And what makes doping with this drug so tempting is that it does what it promises. And fast. Anabolic steroids stimulate protein biosynthesis, i.e. the formation of new proteins in the cells, and this accelerates muscle growth. However, you also need to train really hard to achieve results.

Always! The list of side effects is long, ranging from acne, weight gain and liver damage to heart failure, mood swings and infertility. They can also lead to the “masculinisation” of women and breast enlargement in men. And most of these side effects are irreversible. This drug is particularly problematic in young people, because anabolic steroids can stop or slow growth. Surely getting a six-pack isn’t worth the risk!

There are no legal source of anabolic steroids for sportspeople, period! And every illegal source carries incalculable risks, because you don’t know what’s really in these products. Tests show that even supposedly harmless sports supplements, bought from dubious online sources, often contain illegal substances that aren’t listed in the ingredients to enhance the effect, for example anabolic steroids or the “pre-workout booster” dimethylamylamine (DMAA), also known as mehtylhexanamine . In other words: hands off!