This section is comprised of some popular supplements that typically get mixed reviews.
They are not "must-haves" when it comes to muscle-building supplementation, but they may provide a slight edge if you're willing to spend a few extra bucks.
1) CLA 2) N02 3) ZMA 4) Tribulus 5) Caffeine
CLA
As you'll recall from the nutrition section, not all fats are created equally. Some fats (the
"unsaturated fats') are actually quite beneficial to overall health and play many
important roles in the body. Conjugated Linoleic Acid, most commonly known as CLA, definitely falls under this category. CLA is found mainly in meat and dairy products and was first discovered in 1978 by Michael W. Pariza at the University of Wisconsin.
CLA has been shown to be an impressive anti-cancer agent and also has significant antioxidant properties. That's all fine and dandy, but what impact does this fatty acid have on building muscle, gaining strength and burning fat?
Well, just like many other supplements out there, the research is still somewhat unclear.
Supplement companies claim that CLA is an anti-catabolic substance that helps to regulate fat and protein metabolism. It has been said that CLA creates an environment in the body where greater amounts of fat can be burned and muscle mass can be synthesized at higher rates. Although we can't say that CLA fails to live up to these claims, we also can't say for sure if it does. Studies on rodents show significant results, but it is uncertain whether these benefits carry over to humans. The studies are too conflicting to provide any concrete evidence.
What's the verdict on CLA? I'm not going to rule it out, but I'm also not going fully recommend it. If you're looking to use only basic, reputable supplements, CLA probably shouldn't be a part of your program. If you're looking to spend a few extra bucks to try and gain an extra edge, it's definitely worth at least trying. CLA dosages vary quite a bit, but anywhere from 2000-4500mg daily should be fine.
N02
In recent years, N02 has made a huge splash on the bodybuilding scene and is being dubbed as "the biggest thing since creatine." Just walk into any bodybuilding supplement store and you'll instantly see all sorts of N02 products lining the shelves. Supplement companies claim that the use of N02 will dramatically increase the size and strength of type 2 fast twitch muscle fibers and will also have a positive effect on strength and power output.
N02 supposedly works by increasing the body's levels of a free-form gas called nitric oxide. In order to produce nitric oxide, the body breaks down the amino acid arginine.
Most N02 products contain arginine alpha-ketoglutarate, which is a special type of this amino acid that allows the body to maintain a constantly high level of nitric oxide at all times.
This high level of nitric oxide is supposed to aid bodybuilders and athletes by providing an increase in blood flow to the muscles. This increase in blood flow, otherwise known as
"vasodilation", would ultimately lead to greater oxygen and nutrient uptake into the muscle cells, resulting in increased growth and performance.
Does N02 really work? Well, no one really knows for sure. Don't let the supplement companies fool you, because there still has yet to be a study that can say with certainty that an increase in nitric oxide levels has positive implications for muscle growth.
Although N02 is not backed up by any concrete evidence, we still shouldn't rule it out completely. Many real-world users report significant positive results using the
supplement.
N02 is definitely not a must-have, but if you're looking for something new, I don't see anything wrong with giving it a try. Just because there is no proof of its effectiveness doesn't mean that it won't work. However, don't expect to try this stuff out for a small cost, as N02 is one of the more expensive supplements on the shelf.
ZMA
ZMA is a vitamin and mineral formula that is made up of zinc, magnesium and vitamin B6. Unlike typical zinc or magnesium supplements, ZMA uses different, more absorbable forms of these minerals: zinc monomethionine and magnesium apartate.
Supplement companies claim that consuming a ZMA formula leads to an increase in free-flowing testosterone levels and aids in recovery. Since testosterone is considered to be the most important anabolic hormone responsible for building muscle mass and strength, it would seem that ZMA would be quite beneficial. The question is, does this stuff really live up to the hype?
So far, the evidence supports that ZMA may actually serve a useful purpose as part of an effective supplementation program. Most research has shown with reasonable certainty that hard training athletes and bodybuilders are deficient in both zinc and magnesium.
Since zinc and magnesium both play an important role in the production of testosterone, consuming extra amounts of these minerals would theoretically boost the levels of this important hormone. So, in cases where there is a deficiency of zinc and magnesium (due to strenuous workouts) ZMA may be a reasonable solution.
Another piece of evidence that supports the use of ZMA is the fact that when taken together, minerals compete for absorption. Because of this, taking a high potency multivitamin is probably not enough to correct the deficiency. ZMA is typically taken in the ratio of zinc (30mg), magnesium (450mg) and vitamin B6 (11mg). The best time to take this supplement is about 30-60 minutes before bedtime on an empty stomach.
I won't classify ZMA as a "must-have", but for those who use supplements as a regular part of their program, it's definitely something worth looking into.=
Tribulus
Tribulus terrestris is an herb that grows in many tropical and moderate areas of the world. It has been used by many different cultures to treat a variety of ailments. The Greeks used tribulus as a diuretic and mood-enhancer. The Chinese used it for liver, kidney and cardiovascular diseases. Bulgarians used tribulus as a sex-enhancer and as a treatment for infertility.
As a bodybuilding supplement, tribulus is recognized as a testosterone booster.
Testosterone is the most important muscle-building hormone in the body and is one of the limiting factors that determines how much muscle a person can gain. Tribulus does not directly raise testosterone levels, but works by raising the body's levels of a
substance called LH (luteinizing hormone). LH basically "tells" the body to produce higher amounts of testosterone, and this would seem to have positive implications for muscle growth and workout performance.
The research on tribulus is still unclear. There has yet to be a study that shows a definite relationship between tribulus use and increased muscle size or strength. Regardless of this lack of concrete evidence, tribulus still remains as a top-selling supplement.
I wouldn't consider tribulus a "must-have" by any means, but I don't see anything wrong with giving it a try. It's fairly inexpensive and you may very well notice a difference with it. The typical dose is 750-1250mg per day.
Caffeine
Caffeine is a naturally occurring stimulant and is considered the most socially acceptable drug in the world (yes, caffeine is a drug). It is classified as an alkaloid and is very effective at stimulating the central nervous system. It can be found in many natural plants such as coffee, tea, kola, cocoa and guarana and can produce some very noticeable effects when consumed.
Caffeine works by stimulating the central nervous system and by providing the body with increased mental alertness and energy. Caffeine also delays the onset of muscle fatigue and seems to be quite effective at reducing muscle pain during exercise. Most people report quite a significant boost when supplementing with caffeine before their workouts.
It has been shown to increase stamina and strength as well as alleviate some of the discomfort associated with highly intensive training.
Keeping in mind that too much of anything may not be good, caffeine is a highly
inexpensive supplement and you may find it quite helpful to consume before exercising.
100-400mg taken half an hour before your workout should do the trick. You can either buy caffeine in pill form or you can simply consume a caffeine-containing beverage such as coffee or tea. Here the caffeine levels in some commonly consumed beverages…
8-ounce Beverage Caffeine (mg)
Coffee, Drip 115-175
Coffee, Brewed 80-135
Coffee, Espresso (2 ounces) 100
Coffee, Instant 65-100
Tea, iced 47
Tea, brewed, imported brands (avg.) 60 Tea, brewed, U.S. brands (avg.) 40