Weight Lifting Supplements

Super-Charge your Workout

If you asked any personal trainer or weightlifter what the best supplements were for adding mass to your frame, they'd tell you - a creatine-based supplement to increase your strength and a protein-based formula to repair and feed your muscle tissues.

So ignore the shrink-wrapped bottles in your local supplement shop for a second and let's listen to what the experts who have tested their own theories have to say.

Creatine has gotten a bad rap over the years. Creatine (or creatine phosphate) is nothing more than a naturally-occurring substance that's found in the muscles of animal and fish proteins. The reason creatine is such a hot item for weight lifters and athletes is that it helps in the production of adenosine triphosphate (or ATP), a major source of energy for the muscles. Muscle cells require more energy during contraction and may use all of their ATP during a tough set. However, muscle cells always keep a secret storage of creatine phosphate. Since the human body only produces limited creatine, a powerlifter who burns a ton of energy on just one lift expends a greater amount of creatine than he can ever consume and retain in his diet.

So really all that creatine does is decrease your fatigue so that you're able to lift more and heavier weights. If creatine is used properly and cycled it can help you get the results you want. It's thanks to people that take too much or take the supplement without exercising that have given it a bad rap.

Protein is more important, in my opinion, then creatine because it's an essential nutrient. Your body utilizes protein to build, repair and maintain its muscle tissue, generate a healthy red blood cell count, organs, skin and bones. Like creatine, any hard-training athlete requires more protein than he/she can possibly consume.

I'm a firm believer in getting the most out of natural foods - egg whites, fat free cottage cheese, lean beef, skim milk, lean chicken and turkey and nuts in moderate amounts. So why would a woman like me who doesn't want to bulk up take protein supplements? Because all of these foods are "slow-digesting" sources of protein that can take hours for your body to process. However, whey protein is a "fast-digesting" protein, meaning it reaches your muscles quickly and isn't lost to urination. Research has also shown that those who take whey protein are able to control when their muscles are fed the protein - which should be an hour after training for them to begin recovery.

Lastly, if you're trying to add mass by hitting the weights hard another great supplement to consider is glutamine. Essentially an amino acid glutamine can be found in protein powders, beans, red meats, fish, poultry and most dairy products. It is used in the gut and immune system to mend muscle deterioration that occurs if tissues are damaged. Studies indicate that shows that powerlifters can use 50-percent of their glutamine stores during an intense workout. Supplementing with glutamine will result in faster muscle tissue repair.

• Before taking any supplement please consult your doctor.