The Supplements & Diet You Need to Gain Muscle While Strength Training
Part 7 of the Ebook 'Periodized Hypertophy Training': Strength, Tension, and Intensity (STI)
A Comprehensive Program for Year Round Muscle Growth
Part 1- Strength Phase
Supplements:
5 grams of Creatine Monohydrate 30-60 minutes pre or post exercise with a high carbohydrate meal will be most effective for promoting increases in strength. This is of course assuming adequate protein intake. If necessary a protein supplement can help you meet your daily requirements. 1.8g of protein per kilogram of bodyweight is typically seen as the optimal goal for strength athletes. In regards to Creatine, research has shown that a loading phase is not necessary; however after 3-4 weeks of continuous use, its benefits will begin to taper off. Also, because of the rest periods, the length of time spent in the gym may prove to be longer than usual. Once you begin to spend more than 1 ½ hours in the gym you are in danger of increasing the stress response hormone cortisol to an unfavorable ratio which can affect your goals of improved performance. Therefore intra-workout supplementation is recommended for this phase as well. As blood flows away from your stomach to your working muscles digestion slows, this makes intra-workout supplementation less than ideal for everyone under normal circumstances. However the longer rest periods and extended workout time will make this method useful. Otherwise you can consume an intra-workout supplement prior to exercise.
If your going to use protein powder during your training (intra-workout) be sure it is whey that is an isolate or is hydrolyzed. These proteins are pre-digested and have rapid digestion times making them valuable for pre/intra/post workout supplementation. What is also ideal for intra-workout supplementation are the essential amino acids the BCAAs (Branched Chain Amino Acids); they are supported by research to promote anabolic signaling and to fight muscle breakdwon. Pre-workout (caffeine or caffeine free) supplements containing the amino acid N-acetyl-tyrosine, the herb Rhodiola Rosea, vitamin B12 (methylcobalamin) or the ingredients Alpha GPC (alpha glycerol phosphoryl choline) or CDP Choline (citicholine), support cognition and the central nervous system. They can aid in supporting focus, alertness and fight central nervous system overtraining. This is important when you consider that much of the overtraining that occurs when lifting for strength and power deals with the central nervous system wearing down. While Creatine Monohydrate is king, Alpha GPC has a wealth of research to show that it supports improvements in strength and force production with continuous use.
The goal of pre or post-exercise supplementation with high glycemic carbohydrates is for glycogen replenishment. Research has shown that it is not necessary for protein synthesis. For most athletes, meeting your daily carbohydrate requirements will be enough to replenish muscle glycogen. The exercise intensity that will be experienced during the tension phase will tap deeper into your muscle glycogen stores and increase insulin sensitivity which will make the most use of your post-exercise nutrition. The volume and intensity you will experience during this phase will not be the same as an actual power lifter or strength athlete; therefore your caloric requirements and the “eat everything in site” mentality will not apply. For our purposes of bodybuilding we must keep body fat in check.
Citations:
B. Op 't Eijnde, B. Ursø, E.A. Richter, P.L. Greenhaff, P. Hespel. Effect of Oral Creatine Supplementation on Human Muscle GLUT4 Protein...: Discussion. Diabetes. 2001;50(1) © 2001 American Diabetes Association, Inc.
Brodan V, et al. Effects of sodium glutamate infusion on ammonia formation during intense exercise in man. Nutr Rep Int 1974;9:223-232
Wilkerson JE, Batterson DL, Horvath SM. Exercise induced changes in blood ammonia levels in humans. Eur J Apple Physiol 1977;37:255-263
Macronutrient Ratio and Calories for all 3 Body types:
These recommendations are based on the major body types: Ectomorph-smaller bone structure, typically hard gainers. Endomorphs- typically gain weight, especially fat rather easily and have larger bone structures. Mesomorphs- tend to have broader shoulders and more muscle mass with less of a propensity to deposit body fat then Endomorphs. Those who are 18 and under are seeking to gain weight will follow the diet similar to the Ectomorph, and those who are over the age of 40 should follow the diet of the Endomorph. Use a calorie calculator that factors in your training frequency and intensity to determine your maintenance levels for calories.
Ectomorph: Caloric surplus of 300-500 calories. Caloric surplus of +500 calories during overload.
Carbohydrates: 55% Protein: 30% Fat: 15%
As an Ectomorph you will need a relatively higher number of carbohydrates for its protein sparing effects to promote weight gain.
Endomorph: Match calories to weight and exercise frequency. Increase calories by 200-300 during overload period. The majority of your carbohydrates should be consumed pre and post exercise. Incorporate a relatively higher amount of healthy fats into your diet (poly and monounsaturated fats), avoid saturated or Trans fats. Despite the higher amount of fats in your diet, avoid getting them from red meat. Eat red meat sparingly and stick to chicken breast, fish, lean cuts of turkey etc.
Carbohydrates: 40% Protein: 30% Fat: 30%
Mesomorph:
Match calories to weight and exercise frequency, increase calories by 300 a day during overload.
Carbohydrates: 45% Protein: 30% Fat: 25%
