If You Had a Limited Budget, What Supplements Would You Buy?

Message from the Editor-in-Chief

By Bryan Haycock, Editor-in-Chief
Originally posted 10/20/2001 in the Think Muscle Newsletter

Just wanted to give an update on the supplements. Many of you have responded to the survey in the last newsletter and the results are as follows:

As you can see, the Protein powder is by far in highest demand, followed by Essential Fatty Acids (EFA), a Meal Replacement powder (MRP) and an Anabolic. This is no surprise and only goes to show the education and experience of ThinkMuscle readers. Your responses reflect the correct prioritizing of currently available supplements, regardless of what is in fashion.

I am frequently asked, "If you had a limited budget, what supplements would you buy?" This is a great question. The reality is that most people don’t have an unlimited amount of money to spend on supplements; so getting the most out of their monthly investment is critical.

Assuming your diet is already in order, here is how I would prioritize supplements.

Protein powder – Research has demonstrated that in order for your muscle to accrue more and more mass, they need a steady supply of amino acids. (1) When used properly, protein drinks and significantly increase the effectiveness of resistance training. (2,3,4,5,6,7)

Essential fatty acids – EFAs such as those found in fish oils, flax oil, and CLA, actually change our fat cells from the inside out. They are able to reduce the uptake of fat into fat cells, they increase the breakdown of fat within fat cells, and they increase the oxidation of fat for fuel. These are just the benefits when trying to alter body fat levels. EFAs also decrease inflammation, heart disease, and joint pain. (8,9,10,11,12,13,14,15,16,17,18)

Multi vitamin and mineral – This is obvious. Of course we are supposed to get all the vitamins and minerals we need from fresh fruits and vegetables. This however is more of an ideal than a reality. A simple multivitamin and mineral is a basic component in any dietary routine.

A meal replacement – The same anabolic benefits are derived from a post exercise meal replacement drink as from a straight protein powder, with the added anticatabolic benefit of higher insulin levels. (19,20) Of course, MRPs are handy to have with you when you are with people who aren’t as concerned with their eating habits as your are. Nothing worse than being at the mercy of out-of-shape people oblivious to the value of good eating habits!

*Prohormones – [*I can’t say that I ever "recommend" someone use hormones. It is their decision, and with that decision they take full responsibility for their choice. I only provide education to those who are interested.] Prohormones are hormones. Androgenic hormones, such as testosterone and androstenediol, have a range of androgenic as well as anabolic properties. Androstenediol is anabolic as well as androgenic but with only modest estrogenic potential and is the only currently available prohormone that I could recommend. Hands down the most efficient and effective method of use is in an alcohol based spray. One should never forget that, as with any hormone, the endocrine system will be affected if androgen levels rise above "normal" for any given individual. Yes, this means androstenediol, in doses sufficient to affect muscle mass, will also affect your hair, your skin, your mood, your central nervous system (CNS), your gonads, and your libido. Balance of these systems will gradually return to normal if use of androstenediol is limited to two-week periods followed by 3-4 week breaks. As with other things in life, you can’t have the good without accepting the bad.

Thermogenics – I’ll take the liberty of not compiling the numerous references to the effectiveness of ephedrine and caffeine as fat loss agents. In the very near future we will publish detailed articles on the "science" of these compounds without regard to activists and the laypress’ uneducated opinions. One thing that should also be taken into consideration when discussing the usefulness of ephedrine and caffeine is the anticatabolic affects of the combination. There is also good reason to believe that caffeine may accelerate, if only temporarily, muscle gains by modulating intracellular calcium ion levels. More on that later.

Creatine – Everyone asks if they should use creatine. I always tell them, "sure", while hoping not to have to explain why it wasn’t my first recommendation. So much has been written about creatine that anybody who isn’t thoroughly familiar with it remains in ignorance by choice. I would even go so far as to say that anyone who claims creatine is dangerous isn’t familiar with the research. Recent research has even shown creatine to be anticatabolic (21). At this point creatine has demonstrated safety and effectiveness easily worthy of a ThinkMuscle recommendation. In fact, it’s more of a no-brainer than a recommendation if it fits into the budget.

I would love to go into great detail about the mechanisms and utility of the above supplements but that will have to wait. Suffice it to say that it isn’t prudent to lump all dietary supplements into the "rip off" category. Even individuals who decide to use pharmaceuticals to reach their goals will benefit from all of the above supplements, with the possible exception of prohormones. Even if you don’t have a lot of cash to spend on supplements, starting with a good protein supplement will go along way to improve your progress in the gym or out on the road.

With the overwhelmingly positive response to our last survey, and the clear demand for a higher quality protein, ThinkMuscle is designing a smarter protein that takes advantage of the latest research and manufacturing technologies. Both the source and manufacturing of our products will be held to the highest standard. Why all the fuss instead of just following the inexpensive path of least resistance? Because if ThinkMuscle is going to be involved in the supplement industry, we are going to be in it for the long haul. Quality is the only way to ensure longevity in an environment where "cutting corners" and false claims are the norm. It may take longer, but most good things do.

Once again, thanks go out to all those who filled out the survey with the last newsletter. For those of you who haven’t and wish to be heard, please click HERE and fill out the survey. Each and every survey is read by me personally and recorded. Your opinions matter, but only so far as you voice them.

Supplement Consumers

If I have my choice, and I knew I could trust the manufacturing, I would want a high quality: (select up to 6)

Protein Powder (not just another whey protein. I can get whey anywhere)

Meal Replacement (the right protein with the right amount of carbs, essential fatty acids and Vit/Minerals)

Thermogenic (based on ephedra, caffeine or other sympathomimetic(s) from research of its proper usage, safety, and efficacy)

Essential Fatty Acid Supplement (Omega-3s, CLA, Flax, or other body composition altering fatty acid)

Anabolic-androgenic (prohormone based product known to produce androgen induced muscle growth)

Creatine (nothing fancy, just pure and free of industrial chemicals)

| results

References:

1. Oddoye EA., Margen S. Nitrogen balance studies in humans: long-term effect of high nitrogen intake on nitrogen accretion. J Nutr 109 (3): 363-77

2. Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol. 1997 Jul;273(1 Pt 1):E122-9.

3. Wolfe RR. Protein supplements and exercise. Am J Clin Nutr. 2000 Aug;72(2 Suppl):551S-7S.

4. Wolfe RR, Miller SL. Amino acid availability controls muscle protein metabolism. Diabetes Nutr Metab. 1999 Oct;12(5):322-8.

5. Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999 Apr;276(4 Pt 1):E628-34.

6. Rasmussen BB, Tipton KD, Miller SL, Wolf SE, Wolfe RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol. 2000 Feb;88(2):386-92.

7. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.

8. Parrish CC, Pathy DA, Parkes JG, Angel A. Dietary fish oils modify adipocyte structure and function. J Cell Physiol. 1991 Sep;148(3):493-502.

9. Parrish CC, Pathy DA, Angel A. Dietary fish oils limit adipose tissue hypertrophy in rats. Metabolism. 1990 Mar;39(3):217-9.

10. Parrish CC, Myher JJ, Kuksis A, Angel A. Lipid structure of rat adipocyte plasma membranes following dietary lard and fish oil. Biochim Biophys Acta. 1997 Jan 31;1323(2):253-62.

11. Halminski MA, Marsh JB, Harrison EH. Differential effects of fish oil, safflower oil and palm oil on fatty acid oxidation and glycerolipid synthesis in rat liver. J Nutr. 1991 Oct;121(10):1554-61.

12. Harris WS, Connor WE, Inkeles SB, Illingworth DR. Dietary omega-3 fatty acids prevent carbohydrate-induced hypertriglyceridemia. Metabolism. 1984 Nov;33 (11):1016-9.

13. Belzung F, Raclot T, Groscolas R. Fish oil n-3 fatty acids selectively limit the hypertrophy of abdominal fat depots in growing rats fed high-fat diets. Am J Physiol. 1993 Jun;264 (6 Pt 2):R1111-8.

14. Terpstra AH. Differences between humans and mice in efficacy of the body fat lowering effect of conjugated linoleic acid: role of metabolic rate. J Nutr. 2001 Jul;131(7):2067-8.

15. Scimeca JA, Miller GD. Potential health benefits of conjugated linoleic acid. J Am Coll Nutr. 2000 Aug;19(4):470S-471S.

16. Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen O. Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr. 2000 Dec;130(12):2943-8.

17. Whigham LD, Cook ME, Atkinson RL. Conjugated linoleic acid: implications for human health. Pharmacol Res. 2000 Dec;42(6):503-10.

18. Zambell KL, Keim NL, Van Loan MD, Gale B, Benito P, Kelley DS, Nelson GJ. Conjugated linoleic acid supplementation in humans: effects on body composition and energy expenditure. Lipids. 2000 Jul;35(7):777-82.)

19. Levenhagen DK, Gresham JD, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am J Physiol Endocrinol Metab. 2001 Jun;280(6):E982-93

20. Kraemer WJ, Volek JS, Bush JA, Putukian M, Sebastianelli WJ Hormonal responses to consecutive days of heavy-resistance exercise with or without nutritional supplementation. J Appl Physiol 1998 Oct;85(4):1544-55

21. G. Parise, S. Mihic, D. MacLennan, K. E. Yarasheski, and M. A. Tarnopolsky. Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis Journal of Applied Physiology. 2001 Sep;91(3):1041-7.