My partner and I go to different gyms. My gym has a fitness/nutrition program which consists of three weight training sessions weekly and a sensible diet plan with regularly scheduled assessments. His trainer has suggested that he try protein supplements for quicker muscle gain. Do they work? Can they be harmful? Are they a waste of money? Any input would be appreciated.

Thanks

My understanding is that a good real food diet will supply more than enough protein for even serious body builders -- so that protein supplements aren't necessary.

The personal trainer at my gym also pushes supplements -- protein, creatine, you name it -- but he also sells them and gets commission -- so I'm skeptical.

My understanding is that for muscle gain you need one gram of protein for every pound of lean muscle mass. For me personally that means about 123 grams of protein a day which is much more than I would get in my normal daily eating. This for me necessitates the use of protein supplements. Of course this depends on your own normal eating habits. If anyone knows something I don't please let me know.

I'm far from an expert on this, but wanted to throw in my 2 pennies...

I've trolled through some fitness and bodybuilding websites, wading through the plethora of information (and misinformation) on supplements. From what I've been able to deduce, it is good to have a high protein intake when you're on a weight lifting program. I understand it helps the muscle recover and grow during the rest periods between workouts. Personally, I've started eating two high protein/low carb bars most days. It may be partly psychological, but it seems to have helped me gain some lean muscle.

But -- be careful with supplements unless you're purposely trying to gain weight. Protein supplements are often high in calories. They are often used by bodybuilders who are in a "bulking" phase of their training. So if you're wanting to maintain weight or lose weight while improving your muscle tone, try eating smaller amounts for your meals, and add a protein supplement such as a bar or a shake between breakfast and lunch, and another between lunch and dinner. Many brands of the bars are loaded with other beneficial vitamins.

If you and your partner are wanting to really gain muscle, there are many who swear that the best way is to go through "bulking" and "cutting", wherein you may go through 12 weeks of high calorie intake and intense weight workouts, because it's easier to build muscle with the additional energy being fed into your body. Then, when you feel you've acquired the desired muscle, you go through the cutting phase, with very little carb intake and lots of cardio, to lose the fat that was acquired during bulking, and let those new muscles shine!

The trainers at my gym don't push any kind of supplements, honestly. I tried creatine, but that didn't work for me (or my stomach, to be honest).

There really isn't wrong with protein supplements unless you take too much, which then becomees hard on the kidneys.

Personally, I prefer Designer Protein. I find it tastes better (especially strawberry, but avoid the vanilla praeline). I mix it with skim milk, add some ice and viola, strawberry shake. If I'm feeling industrious, I'll add a banana, and have a smoothie.

Trevor

The trainers at my gym don't push any kind of supplements, honestly. I tried creatine, but that didn't work for me (or my stomach, to be honest).

There really isn't wrong with protein supplements unless you take too much, which then becomees hard on the kidneys.

Personally, I prefer Designer Protein. I find it tastes better (especially strawberry, but avoid the vanilla praeline). I mix it with skim milk, add some ice and viola, strawberry shake. If I'm feeling industrious, I'll add a banana, and have a smoothie.

Trevor

If you seriously lift, your muscles need protein. 1 1/2 grams of protien per body pound is a general rule of thumb if you are seriously working out. I use EAS powder, add frozen strawberries, a banana and milk and alone that is about 54 grams of protien. They taste great. Honestly, if you are lifting hard and not supplying your muscles protien to grow, you'll never get bigger...assuming that is your goal. Creatine now comes in MUCH better products. It's not for everyone and it does add water lbs to your body, but to get over a hump or if you are in a rut, I think it is a good, safe supplement. For whatever that is worth!

I agree with what's been said. If you're on a lifting program and trying to put on muscle mass, protein supplements are great. I've always had problems putting/keeping weight on, and couldn't possibly eat enough natural (meats, eggs, dairy) to get the amount of protein i need. They're good substitutes and are called "meal replacement shakes". Designer Protein is a good one, so is Promax.

As for creatine, i've used it for a few months on and off and have had good results. A few years ago, I used the powder form, but couldn't because it upset my stomach. Recently I used a creatine resum, which is a concentrated liquid/paste concentrate that you only need to take 30 minutes before working out - no loading, not taken every day, tastes good, only half a capful. I've seen great results with it. I posted a link below for anyone interested.

Has anyone else used creatine, and if so, can you share your experience? Sparty and Matt, maybe you could elaborate a little more on your experience with it...? Did it make you feel stronger; able to lift more; do more reps; did it help your muscles grow; did it help you get leaner?

I just bought some creatine for the first time. At GNC they had Twinlab "Mega Creatine Fuel" in capsule form for 75% off, so I bought it -- 180 capsules, 1200 mg per capsule, so I figure I should take 4 capsules each morning before my lunch hour workout. I asked the clerk why it was marked down so low, and he said he thinks GNC (at least that particular store) is phasing out Twinlab products.

For myself, I'm looking for an edge to help me get over a hump (so to speak) in my body shape. I've looked about the same for at least 4 years despite a regular fitness program. Just after New Years this year, I decided to start increasing the amount of weight I lift, and I started eating protein bars. I have noticed a slight improvement in muscle tone, but what I really want is to lose about one percentage point of bodyfat (currently about 11%) so that maybe I'll have some abs this summer.

I'm in a happy relationship, so I'm not trying to look good to find myself a man, I just want to see more results from my work in the gym! Will creatine help?

[ April 29, 2002: Message edited by: maxallen ]

[ April 29, 2002: Message edited by: maxallen ]

If what you really want is your abs to show, creatine is the wrong product in my experience (Only gave me water weight gain and gas). For that 6-pak to show it's primarily DIET and cardio and 80% genetics and lighting (shadows do wonders for definition).

Also, the subject of abs is where my true muscular dysmorphia shines. People compliment all the time on my abs, but they're never cut enough for me, so I feel where you're coming from.

It takes true dietary dedication to eliminate that final layer of dermal fat that allows your six-pak to show.

Thanks jaydeenyc. I guess that creatine, like most other things when it comes to working out, is different for every individual. I'd like to hear if anyone else has tried it.

Hey matt90046 -- if I had checked out the link you provided before posting my question, I would have found a lot of good info. At the bottom of that page is a link to loads more information on creatine. One thing it says is, "...anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with creatine monohydrate." That's exactly what I'm hoping for -- losing that little extra fat roll. I guess I'll try if for a few weeks and see what happens. However the original page on your link suggests creatine phospate instead of creatine monohydrate.

[ April 29, 2002: Message edited by: maxallen ]

creatine will make you look bloated but it goes away as soon as you go off it. I've been off and on creatine for the past 5 years. I am currently on a product that does not bother my stomach, it tastes great and it gives me that extra push I need. The funny thing about lifting is it can be very psychological...someone could replace the creatine drink I take with cool-aid and I would probably still rave about it! Anyway, even if it is in my mind, creatine has always lifted me to the next level, just slightly. I sugest you find a really good source for suppliments, my experience has not been very good over the years at GNC, usually a last resort. I have never been really thrilled with their products or prices. Ask around at the gym, the guys will direct you in the right place. Last suggestion, don't be afraid to eat. Muscles simply will not grow unless you feed them. Eat lots of protien and play around with safe suppliments like creatine. By the way, I will stop creatine in a few weeks to get ready for the beach, but I am not worried at all about my abs not being there by Memorial Day. (work your abs like any other muscle...give them time to rest, use wieghts, dont go crazy with crunches, etc)

Digging up this topic from last week...

I've been taking creatine for 5 days now, 5 capsules (1200 mg each) per day, about one hour before my noon workout (except Monday when I took it in the evening after work). I weigh myself every Friday at the gym, on the same scale, wearing nothing but briefs, and I've weighed exactly the same every Friday for the past two years -- 159 lb. Until today -- 162 lb!!!

I know this is all probably all a placebo effect, because it must be too early for the creatine to "kick in", but I felt like I had more energy, and I increased the weight on several exercises by 5-10 lb. I haven't consciously been eating more than usual, but have been drinking water like there's no tomorrow. Maybe subconsciouly I ate a bit more and worked out a bit harder.

I guess I'll try this for about a month, and then quit the creatine and diet down for the rest of the summer. Thank God I don't have a pool party to go to on Memorial Day. Don't need to look good in a bathing suit until July 4.

Sparty, or anybody else... Do you think one month on creatine is enough to make a difference? Maybe I'll just keep counting on that placebo effect.

[ May 03, 2002: Message edited by: maxallen ]