Supplements for muscle building, which are really useful?
Aktualisiert: 13. Apr 2020
As an athlete you will surely have swallowed one or two "PILL OF WONDER" like I did, right? If you want to know which supplements might make sense, if you need protein for muscle building and if they are necessary to boost fat burning, then you should read this article!
It goes without saying that the sellers of these "miracle pills" naturally use very clever advertising strategies. And from their point of view, of course, every pill works wonders. From the "FATBURNERN" to the "TESTO-BOOSTERN" and much more, but what really works and what can make sense? Basically, the body is a very intelligent "machine" that is perfectly tuned to the environmental influences and strains from outside. The trace elements, minerals, but also the macronutrients present in the body are needed accordingly, which it then uses, excretes or stores, but always according to the external influences. That means for example that it does not bring anything from any mineral very much to take, no matter whether over the nutrition or Supplements and think this brings an enormous health advantage, much more it is in such a way that the body gets itself the appropriate quantity and uses and the remainder, which exudes more again. Which can even have a negative effect on health if the dose is too high. The dose makes the poison!
It is also of no use to feed oneself very well and with a lot of protein, to train nothing and to think that the muscles already grow through the protein alone, this will not happen. The body uses a certain amount of protein for building metabolism and the rest will be converted into glucose, or if the carbohydrate stores are full, then finally stored as fat in the fat stores.
What I mean to say is that it is not possible to "outsmart" the body, which always adapts to the given environmental influences and uses all "substances" as economically as possible, everything that is too much it will excrete or store. Another topic is anabolic steroids, which have enormous effects on muscle growth, but of course to the detriment of health, but I will explain this in another article.
Well, after all these years I can say that most promises and pills are not worth the money and in the best case useless !
At best, these supplements are placebos, which have been shown to have some effect. But of course there is also a handful (no, there is nothing more :-)) Supplements which have remained on the "fitness market" over the years and are also scientifically confirmed as such again and again by correct studies. In this article, I would like to discuss the supplements that support you in building muscles. And I don't mean the "CHEMICAL BOMB" of the anabolic steroid group.
"TESTO-BOOSTERS" Fact or Myth ?
The topic "natural lifting of the testosterone level" has recently been the subject of a lot of advertising and a lot of products were launched on the market, which went very well over the counter. But do these "testoboosters" really bring something?
And if only half of the advertising statements of the companies are correct, then it turns the men into muscular alpha men and the women into hot chicks with crack butts.
But as I said before, most of the products are worthless and have nothing to do with it, except to burden your wallet.
And I don't mean they don't do as much as they promise, but they don't do anything, ZERO, to make your muscles grow faster.
There are two reasons why they don't work:
1. the ingredients have no efficacy or
The dose of the ingredients is so low that it has only a minimal effect on your testosterone level and therefore nothing can contribute to a better muscle building.
Three of the most popular ingredients are tribulus terrestris, ZMA and aspartic acid, the effect of which is as follows:
2.ZMA (Zinc, Magnesium and Vitamin B6) In principle, it is again the same story as Tribulus terrestris. It has no effect on testosterone levels. However, since many trainers have a lack of zinc, and magnesium it would make sense to supplement zinc and magnesium after an appropriate blood test, but then there are cheaper alternatives. And the assumption that zinc alone would increase the testosterone level is a bit too short thought. If a lack condition with zinc is present and one compensates this has naturally positive effects, but to say zinc alone would increase the Testosteronspiegel does not agree so, there play many other factors a role.
3. aspartic acid Here again different studies show that there is a short term slight increase of the testosterone level, but these are so small that they have no noteworthy effects. The normal testosterone level in men is between 200 - 800 ng/dl, whereby > 400 ng/dl would be a good value, everything below would be too low. (Of course still dependent on age). For women the values are between 2 - 60 ng/dl, whereas 10 ng/dl is a good value. In short, there is no relation between effect and cause!
3.Asparaginsäure Here again various studies show that there is a slight short-term increase in testosterone levels, but these are so small that they have no significant effects.
The normal testosterone level in men is between 200 - 800 ng/dl, whereby > 400 ng/dl would be a good value, everything below would be too low. (Of course still dependent on age).
For women the values are between 2 - 60 ng/dl, whereas 10 ng/dl is a good value.
In short, there is no relation between effect and cause!
No matter what kind of fitness magazine you read or what kind of internet bodybuilding site you read, everywhere you go you can read how unbelievably super the "growth-hormone-boosert" are!
They are supposed to increase testosterone levels, increase growth hormone levels and make you stronger and increase muscle growth. Ingredients are in principle nothing more than individual amino acids and a few other additives, mostly in mini dosages.
Experience and countless independent studies have shown that none of this is true! There was and still is a lot of hype about the deer horn bast "deer velvet antler", but it doesn't do anything at all, see studies above.
The growth hormones depend on so many other factors, such as good sleep and needs-based nutrition, so please save money for those drugs that do nothing but a minimal increase in growth hormone levels, which has no effect.
HMB can it really as much as the advertising promises us?
What is "HMB" anyway? Beta-hydroxy beta methyl butyrate. It is a normal metabolic product of our body, which is produced by the breakdown of the amino acid L-leucine and it is intended to promote muscle building and accelerate regeneration.
The current study situation is still very thin and there are no long-term studies at all. There are studies that report very positive effects, but these are anything but independent!
A study by the University of Massey came to the following conclusion: young, untrained men's leg strength performance improved slightly, trained men did not experience significant increases and the results were not significant in terms of body composition.
However, there are positive results to report with this supplement, it has anti-catabolic effect, that is one regenerates faster, since it reduces muscle breakdown.
It is also much more effective than BCAA in terms of its anti-catabolic effect when trained in a fasted state.
So this supplement could make sense if you train in a fasted state and want to boost your fat burning.
It has to be said, however, that it is still the most important thing to consider the energy balance if you want to burn fat. So a slight energy balance deficit of 200-400kcal.
Protein shakes accelerate your muscle building?
What about the various protein powders? Do they accelerate muscle growth? The answer is very clear, NO, do not do it directly!
The first thing I heard when I started strength training was, "You definitely need a good protein to build muscles!
So what's right now??? Well, it's relatively easy for a reason, your body needs a sufficient amount of protein to be able to optimally develop its "building metabolism" and this also includes building muscles.
And here lies the dog buried, for most sportsmen, it is not so easy to take up a sufficient quantity of high-quality protein with the normal food. This can have different reasons:
3.nutrient balance is far exceeded with normal food
4.selection of meals is associated with some effort
protein powder can be a good option.
1.quickly prepared and transportable (quickly prepared before and after training)
2.price-performance is very good
3.few calories as far as the calorie balance is concerned
That's why protein shakes are the number one supplements. It is important that you choose a high-quality, natural product and that you get value for money.
So I would recommend everyone, no matter if strength or endurance athlete, to support and enhance their otherwise balanced, demand-oriented nutrition with a high-quality protein supplement.
WHAT IS CREATIN?
What is creatine anyway?
Creatine (Greek: kreas, English: meat) is synthesized in the liver, kidneys and pancreas and is formally derived from the amino acids arginine, glycine and methionine (source: Wikipedia). 90% of creatine is found in skeletal muscles. It contributes to the production of energy in the musculature, especially for short-term high loads.
The largest natural amounts of creatine are found in meat and fish. In fruit and vegetables it occurs only in traces. Creatine is soluble in water, which is why a considerable amount of creatine is lost when meat and fish are fried. Most creatine per 100g is contained in raw fish.
Does creatine help to build muscle and increase performance?
Creatine is the most researched supplement in the fitness industry, hundreds of high-quality (independent) studies have been made with the clear result:
Without any risks and without any side effects
So if you want to improve your body composition and become more efficient, then there is really only positive and nothing negative to say about creatine.
There are a lot of different "miracle creatines" on the market with different promises like "no weight gain, etc.", but to put it in a nutshell, the clear price-performance winner is the "normal" creatine monohydrate.
Note: All my recommendations or blog content are carefully considered and reviewed and are intended for healthy adults over the age of 18. None of my articles can be a substitute for competent medical advice. Please consult a physician before starting any exercise, nutrition or dietary supplement program. Especially if you have had any medical problems in the past. By clicking on links to products I recommend, you are helping to keep this blog alive. Some links are so-called referral links. You do not pay anything extra. But if you buy something, I get a commission. I only recommend products that I myself use, love and am convinced of.