Fish has long been known to be a source of Omega-3 fatty acids but it wasn’t until recently that the exact effects of these acids have become known. And, now that the results are out in the open, people have been consuming fish or fish oil to receive the benefits they give.

Omega-3s (specifically eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA) are known to help combat cardiovascular problems, memory loss problems, inflammatory conditions and obesity. Ensuring that your diet contains enough Omega-3 fatty acids will help you ward off these conditions. And as you’ll soon find out, Omega-3 can also help you to build muscle.

In 1996 the American Heart Association released the Science Advisory “Fish Consumption, Fish Oil, Lipids and Coronary Heart Disease.” The advisory report listed the benefits of taking these substances based on evidence from clinical trials.

In November 2002 the American Heart Association released a Scientific Statement “Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease.” This statement more specifically linked consumption of Fish Oil (and Omega-3s) to a decrease in the risk of heart arrhythmias (which can lead to death), a decrease in triglyceride levels, a decrease in the growth rate of atherosclerotic plaque and a slightly lower blood pressure.

Although Omega-3s can be found in multiple sources including fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon, fish oil and even in flax seed oil. However, only fatty fish or fish oil contains adequate amounts of EPA and DHA.

Most people view Omega-3 fish oil supplements as general health supplements, however, supplementing your weight gain diet with fish oil should help you achieve an improvement in your body’s composition by decreasing the amount of excessive body fat mass as well as a lower likelihood of the fat being distributed in the abdominal area.

Studies have shown that even during periods of weight gain Fish Oil will help redistribute the fat cells away from the abdominal area and limit the rate of atherosclerotic plaque. In other words, even if it doesn’t help decrease weight it will help you be a “healthier” fatter you :)

Meanwhile, research from the Washington University and the University of Nottingham suggests that Omega-3 fatty acids from fish oil supplementation can help improve muscle growth. In this study, healthy men and women supplemented with 4 grams of fish oil per day (1.86 g EPA + 1.5 g DHA) for 8 weeks. One of the most interesting findings of this study was that fish oil supplementation significantly improved muscle protein synthesis, suggesting an anabolic response to amino acids and insulin, which is an enormous benefit to people interested in gaining muscle mass and such.

Other studies have shown that Fish Oil has a significant effect on the brain and cognitive functioning. DHA plays a vital role in brain development and then maintenance of normal brain function in adults. The study “Helland IB, Smith L, Saarem K, Saugstad OD, Drevon CA. Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age. Pediatrics. 2003 Jan;111(1):e39-44” showed that maternal supplementation with fish oil has been shown to increase the IQ of children at age four by an average of 4.1 points.

Are There Any Side Effects?

Fish Oil seems to have very few side effects and it is generally considered safe and well tolerated. It even has fewer adverse effects than other dietary supplement oils. Doses equivalent to three times the FDA’s maximum safe dosage (3 grams EPA/DHA per day) have shown to be safe in rats. Studies have shown that the main side effects in humans have been a fishy taste in the mouth or “fish burps” but these side effects depend on the type of supplement taken.

It should be noted, though, that there are two major possible side effects of consuming too much fish oil. The first is that consuming high doses of fish oil may decrease the function of the immune system (as compared to an increase in function on lower dosages). The second is an increase in LDL cholesterol and an increase in HDL cholesterol. As with any dietary supplement, if you simply follow the directions and consult with your physician you can rest assured that the supplement is helping you.

Cost per Day

The Omega-3 dosages used in the research study were 1.86 grams (EPA) and 1.5 grams (DHA). The NOW Foods Ultra Omega 3 fish oil costs $21.25 (if you include free shipping) for 180 soft-gels. Since each soft-gel contains 500 mg of EPA, you would only need to take 4 soft-gels per day. This would last you 45 days so the cost per day would be around .48 cents. This is very inexpensive when you consider the muscle building and health benefits that you get from fish oil.

Final Thoughts

All in all, fish oil supplementation appears to improve our body’s ability to prevent disease, strengthen immunity, and improve muscle growth, among other benefits. Whilst you could get Omega 3 fatty acids from fatty fish in your diet, the problem is you would have to consume a large amount of fish. If you don’t, then you can take an Omega 3 fish oil supplement.

I’ve only tried the Now Foods Ultra Omega 3 Fish Oil. If you’ve found a better deal on a high EPA fish oil then let us know in the comments below. This can include liquid fish oil since I know some people find it hard swallowing big softgels.

Sources:

National Library of Medicine
National Institutes of Health
American Heart Association
Smith et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women, Clin Sci121(6):2011;121(6):267-78. http://www.ncbi.nlm.nih.gov/pubmed/21501117
Helland IB, Smith L, Saarem K, Saugstad OD, Drevon CA. Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age. Pediatrics. 2003 Jan;111(1):e39-44. http://www.ncbi.nlm.nih.gov/pubmed/12509593

I’m a hard gainer and when I first started wanting to gain weight, I wanted to make sure it was GOOD MUSCLE WEIGHT! I have no problem gaining fat weight, that’s easy. I’ve been there, done that and it took a long time to trim that down.

Now if you too are a hard gainer you may have been eyeballing some weight gainers at GNC or wherever. You see gainers with 500 to almost 2000 calories and you think, “Wow, with that big of a caloric intake I should be able to pack on size in no time!”. Your partially right you will pack on size…but it may not the be the size and shapes you want.

In order for a weight gainer to work the right way you must be training like an animal. You can’t expect to down 800 calories in one shot, work out for 45 minutes a day and gain good lean muscle mass in a short period. You have to do a little research and understand how it works and how your body will react to it. If you don’t, you take the risk of getting undesirable results.

Ok, so you started taking that weight gainer to put on some weight…but is it the weight you hoped for? The gainer you bought is full of calories…but what kind of calories are they? WHAT?? 75 grams of sugar…per half serving? That’s what you get for buying a cheap gainer. There are a boat load of gainers out there ensuring you that you will gain mass by using their product. What they don’t tell you is that it is mass quantities of fat!

Be choosy when picking a weight gainer. Look for the sugar content on the nutritional information. Check the carb percentage and check the overall caloric content per serving.

If your not working out twice a day and do not do a whole lot of physical activity where ever it is you work then you need to learn how to take the gainer. Some gainers say you should take it twice a day. Some gainers say mix with water and some with milk. It’s ultimately up to you really.

By reading the label and knowing what your goals are, you can decide what you want to do. Now if your goal is to gain-gain-gain and then diet down afterwards to get to where you want to be then by all means, follow the directions on the label and work your ass off.

But if you’re looking to gain lean mass, work hard but watch your caloric and fat intake like a hawk. Pay close attention to what you put into your body and what you get out of what you put in. We’ve all heard the phrase “You are what you eat”…there is so much truth behind that statement. If you eat garbage, you’re going to look and feel like garbage. It’s up to you!

Sometimes when you workout, you feel as though you are not getting anywhere. You’re trying hard to build those muscles and wondering where it is you’re going wrong. A lot of people believe that all they need to do is workout but that’s not always the case. In order to get that dream body, using digestive enzyme supplements is a must because the supplements gives you that push that you need to get started in the right direction.

You might be asking right now, what exactly are digestive enzyme supplements and how can they help act as indigestion remedies? Don’t worry, I’m about to go over with you and break things down so you know exactly what they are and why they help your body with building muscles.

Understanding Digestive Enzymes

Our food has to break down in a certain way and when it does not, it can cause problems if it does not break down just right. Digestive enzymes help to properly break down the food for absorption. In order to help them break down just right, digestive supplements come in to make sure that the body is able to absorb it properly. Digestive enzymes also helps by ensuring that the body gains the calories it needs daily for body builders. When you body build, it’s important to have as many calories that you can get and just lacking in a few can cause you to not get the body of your dreams.

A Variety of Digestive Enzymes for Bodybuilders

There is a variety of enzymes available and listed below you’ll find the ones needed for body building.

• Amylase is the one used to help with breaking down the carbohydrates.
• Protease breaks down the proteins.
• Lipase breaks down all of the fats.
• Cellulase breaks down the fibers. Keep in mind that the body does not produce all of the enzymes the right way. In order to get all that we need, we have to add them in our diet daily.

How Digestive Enzymes Helps You Daily

Bodybuilders consume a lot more protein in their diets. Whenever you start to train or workout more then you need amino acids and often times, more than the average person because your body increases how much it uses. With extra amino acids, it enhances the ability to put on those lean muscles tissues that you need. After taking digestive enzymes the body is able to absorb the protein with greater efficiency. Once it absorbs the nutrients to repair and rebuild muscle tissue, you will start to see results faster. When you find yourself working out and struggling a lot with fatigue then you’ll need some more supplements like L-Glutamine plus BCAA’s. When you get older, enzyme supplementation is needed even more.

When To Take Digestive Enzyme Supplements

When you need to take supplements there are certain times you should take them depending on what kind you are using. For instance, protease enzymes needs to be taken right before and after working out. I recommend taking between 200-300 mg’s per day before and right when you are done working out.

Lipase and Amylase enzymes need to be consumed daily before having a meal or something to eat. You cannot find these sold separately because they are usually in a blend.

Pancreatine is a great supplement to consume daily because it helps with the digestive system. Pancreatine is also cheap and affordable. When the body absorbs food without the enzyme supplementation it might take longer but with the perfect blend, it absorbs it fast.

You’ll find a variety of digestive enzymes on the web. Make sure to find ones that have a blend of lipase, amylase and protease in it. Papain helps to digest the proteins because of the enzyme. Papain has pepsin, chymotrypsin, and trypsin. These amino acids help with building up the muscles faster’ and gives you energy that you need for the workout.

Whenever you find yourself struggling to make bodybuilding progress, it wouldn’t hurt to look at taking digestive enzyme supplements.

In this article I will discuss the characteristics of high quality weight gainers and how to use them effectively in your diet to help achieve your goals faster and to prevent you from wasting money on supplements which aren’t helping you out or worse still not good for your health.

One reason that some people don’t become successful and maintain consistency when trying to gain weight is because they hate the taste of the weight gain powder or drink they were consuming. If you don’t enjoy doing something then you will struggle with motivation. There are that many choices when it comes to picking weight gainers there really is no excuse for not liking the one you use.

What Makes A Good Weight Gainer?

Weight gainers should taste good and be easy to consume. You may not think this is an important quality, but I don’t believe in punishing myself day after day by force feeding myself something that is difficult to swallow or that tastes horrible. Whether or not something tastes horrible is completely subjective, but building a better body should be an enjoyable process, and you should enjoy every part of your weight gain diet including your supplements.

Of course you can make yourself swallow something with the belief that it is going to be good for you in the long run, and many of us have done this, but the point is that there are enough brands of weight gainers and flavors out there for you to find something that you enjoy consuming.

While we are talking about the qualities of the best weight gainer, let me stress the fact that a good weight gain supplement should dissolve well into water, milk, or whatever liquid medium you are using. Some people don’t mind this, but I absolutely hate trying to swallow any liquid that contains lumps of powder that haven’t been dissolved properly (those unexpected lumps are the worse).

I don’t always have the time to find a blender in the middle of the day to use to mix all the ingredients that goes into making weight gainer shakes. So for my success it was very important to find supplements that taste great, and that can be easily and completely dissolved in a portable shaker cup.

The best weight gainers should be easy to digest and not interfere with the rest of your diet. A good quality supplement should be formulated in a way so that your digestive system can easily break it down and absorb it for utilization. So it shouldn’t sit on your stomach for hours or make you feel sick to your stomach. It also shouldn’t give you excess gas or diarrhea.

In some cases when you start using a new weight gain supplement there is a period of adjustment that your body goes through as it gets used to the new product. But this adjustment period should not be prolonged and it shouldn’t lead to excess disturbances in your digestive system.

A good supplement should fit in well with the rest of your diet and eating plan and not stand out as something that makes you completely lose your desire for food. Some brands of protein powder can just sit on the stomach making you feel awful and unable to eat for the rest of the day. If any weight gainers prevents you from your normal daily activities, including your training and nutrition program then get rid of it because it is counterproductive.

Choosing The Best Weight Gainer

Choosing the best weight gainer is one that will help you meet your daily caloric needs for gaining weight. However, don’t just consider the weight gainers with impressive calorie numbers as some of the brands are filled with simple sugars and fats. Look at the protein and complex carb ratios and decide which supplement will work best for you.

Since we are on the topic of building muscle without equipment in these tough economic times, I thought it would be a good idea to list the essential ingredients you should include in a basic muscle building stack which you can take pre and post workout to increase strength and gain some quality muscle.

First of all, let me just say that as a beginner your focus should not be on supplements. You first want to understand and follow a good nutrition and training program, however it must be said supplements if used properly can give you a boost.

With so many bodybuilding supplements on the market begging for your attention, you are bound to be confused with exactly what is the best muscle building stack for putting on lean muscle mass. The aim of this article is to include the most essential ingredients which you should include in your muscle building stack without having to break the bank.

In bodybuilding circles a “stack” refers to the different products used in a bodybuilder’s steroids cycle, but the term is more loosely referred to using multiple supplements or products in the one “stack” or daily supplement regimen.

There are pre-packaged muscle building stacks such as Muscletech Musclebuilding Stack (the same manufacturer which makes the pre workout supplement naNO Vapor), but the focus of this article is not to recommend the best muscle building stack product, instead we want to discuss the best ingredients to include in a stack when on a budget. It can be preferrable to make up your own stack because that way you know exactly what ingredients you are putting in your body.

So what should you include in an effective muscle building stack?

In other articles I have already discussed what I feel to be the most effective bodybuilding supplements, so it should come as no surprise when I say that the basic muscle building stack should include protein, creatine, carbs, and a good multi-vitamin supplement.

Protein should form the foundation of your muscle building stack. Heavy resistance training increases the demand for protein (more specifically amino acids) so make sure you are consuming some protein before and after working out. Whey protein powders are one of the most convenient ways to consume protein. It can easily be added to weight gain shakes and it contains a high percentage of protein with every scoop.

Creatine monohydrate is another supplement you must include in a muscle building stack. This is a proven supplement with many scientific research studies to backup it’s claims. Creatine is particularly useful to increase explosive strength, gain lean muscle mass and gain weight. Here is how much daily creatine you should include in your stack.

A quick absorbing high glycemic carbohydrate is a nice addition to a basic muscle building stack. It’s important to combine carbs with protein for your post workout meal because carbs help transport nutrients to muscle cells and increase protein synthesis, which is the main objective. Carbohydrate also helps to prevent muscle catabolism (break down of muscle tissue) and jump starts the recovery process. The complex carbohydrate source can come from raw foods such as oats or you can use supplemention for convenience.

Taking a good multi-vitamin is also very important. Vitamin and mineral deficiencies can be determinental to muscle gains because your body is not performing to its full potential.

How should you take the muscle building stack?

You can take the daily multi-vitamin in the morning and combine the whey protein, creatine and carbs to form a great post workout shake.

One of the few bodybuilding supplements which I can recommend using is creatine monohydrate. Most supplements have no scientific research showing if they work or how safely they work. Creatine is an example of a nutritional supplement with sufficient scientific research to show its safety.

What Are The Benefits of Creatine?

Anyone who wants to develop muscular strength or would like a significant increase in body weight should consider taking creatine supplements. Creatine is a naturally occurring substance which is produced in the human body. This is what makes it a safe supplement. If you take too much creatine then is required, your body will simply convert the substance in to creatinine and excrete it. No known research exists that lead scientists to believe that creatine supplementation would harm the liver or any other bodily organ over a prolonged period of time. That being said, it’s best to urge on the side of caution when using creatine, less is always more.

What Does Creatine Do?

Production of creatine in the body aids in the production of adenosine triphosphate (ATP). ATP fuels short-term energy output. This is very beneficial when you start lifting weights to build muscle mass. ATP is your body’s source of explosive energy. The increased energy will allow you to lift heavier which will result in greater gains in lean muscle mass. And no! Creatine is not a form of anabolic steroids.

Foods which contain creatine include red meat and fish. However, the creatine concentrations in food such as these food items tend to be small. One kilogram of beef contains only one gram of creatine. So, getting the recommended daily dose of creatine through whole foods proves unpractical. Therefore, taking creatine supplements is an easier way to consume optimal levels of dietary creatine.

Why You Need To Cycle Creatine Monohydrate

Muscles can hold only a finite amount of creatine. Research has shown up to a 50% increase in skeletal muscle creatine content following 5 days of supplementation. It is not known if this is the limit. In fact we know very little about different creatine dosing regimes. Creatine requires a receptor on the surface of the muscle cell to carry it into the cell. As soon as a person starts taking creatine, the body begins to get rid of some of these receptors. Also, the body stops producing its own creatine. This is the body’s way to try to maintain the status quo.

Therefore in the first few days your body will absorb about half of the ingested dose. After a week or so, however, it is likely that most of the creatine you ingest is not absorbed at all. That is why after an initial 5 day loading phase, very little creatine is required to maintain muscle levels. That is why cycling creatine monohydrate might be a good idea. After 6-8 weeks of supplementation you might take 2-3 weeks off and then begin with the loading phase followed by a maintenance dose for another 6-8 weeks. This time off will allow the body to begin to increase the number of creatine receptors and perhaps increase the body’s ability to absorb creatine.

How To Dose Creatine Monohydrate

Creatine is available in tablet, gel capsule and powder forms. The tablets and capsules are perhaps more convenient because determining exact doses is easier. The creatine monohydrate powder, however, is typically cheaper and has no taste. The recommended dose is 15-25 grams (depending on body weight) per day for 5 days followed by 3-5 grams per day for 6-8 weeks. This seems to produce pretty good results in most people. Since creatine monohydrate is virtually tasteless it should be palatable in water.

If the initial loading phase and maintenance dose is not working for you, you can try a new way of taking creatine monohydrate suggested on Muscle Hack, which involves loading and abstinence of creatine every 3 days to help maximize muscle creatine concentrations. There is reason to suggest that a small maintenance dose of about 5 grams per day is next to useless for maintaining high creatine concentrations, so you may want to try this method.

What Happens When You Stop Taking Creatine?

When a person takes steroids (which are actually synthetic forms of the hormone testosterone) the body begins to get rid of steroid receptors and stops producing its own testosterone. Because of this when a person stops taking steroids he may experience unusually low testosterone levels. In addition the receptor downregulation makes his body less responsive to the testosterone his body is producing. This may result in muscle loss. There is no equivalent process for creatine. Although creatine supplementation does cause creatine receptor downregulation, there is no decrease in skeletal muscle creatine content to below normal levels when a person stops supplementation.

Creatine Supplements Are Not The Only Answer

There are no magic bullets or guarantees when taking creatine monohydrate. No supplement will produce good results if you have a poor workout or diet plan. Perhaps you should begin by reevaluating your weight gain program. Supplements such as creatine and whey protein should never be the cornerstone of your overall plan. At best, even a very good “natural” supplement will make only a 20-30% difference in your rate of progress. Also, as with any supplement, individual results may vary.

Pre-workout supplements seem to be the new big thing right now. Ever since the release of No-Xplode by BSN, supplement manufacturers have been scrambling to make their own version of a workout-intensifier. Pre-workout supplements often contain creatine, nitric oxide, caffeine, BCAAs, arginine, AAKG, EAA, and various other compounds which are intended to deliver “pumps”, energy and mental focus while in the weight room.

Common Ingredients:

Caffeine – This is probably the most common ingredient you will find in any pre-workout supplement. This gives you the most noticeable feeling of increased energy. Depending on how much you take, a typical pre-workout supplement may have anywhere from just a sprinkle of caffeine to 300mg or more! Just to give you an idea of how much caffeine is in common beverages: A cup of coffee contains about 150mg of caffeine, diet Coke has about 50, and a Red Bull has about 80mg of caffeine.

Caffeine helps improve your workout by giving you a boost of energy, both mentally and physically, to help intensify your workouts. Caffeine further improves your workout by increasing your blood flow. Since caffeine actually raises your heart rate, you might notice that you get a little more sweaty at the gym.

AAKG/Arginine/Nitric Oxide – AAKG is Arginine Alpha Ketoglutarate. Arginine is a naturally occurring non-essential amino acid. Arginine forms Nitric Oxide helps dilate arteries allowing for better blood flow to your muscles during a workout. Nitric Oxide also helps deliver oxygen throughout your body better, giving your muscles the fuel they need to create an intense workout.

Nitric Oxide is the compound that actually gives you the “pumps”. You might hear people talking about their “pumps” at the gym. This just means that their muscles are temporarily increased in size because of the increased blood flow. You will notice that your muscles feel fuller while taking a nitric oxide supplement since there is more blood flowing through your veins.

BCAAs/EAAs – Branched Chain Amino Acids is Leucine/Isoleucine/Valine. BCAAs are considered the three most important essential amino acids for bodybuilding. They help reduce soreness and start the recovery process immediately by removing lactic acid and repairing the muscle immediately after its torn. EAAs are Essential Amino Acids which help increase protein synthesis and limit muscle protein breakdown.

Creatine – Some pre-workout supplements have creatine monohydrate; others do not. Books have been written on how creatine works, but the bottom line is that creatine helps bring more water and sodium to the muscles, providing the muscle with extra energy which translates into results in the gym. Here is a practical guide on how to use creatine monohydrate.

Intended Results:

The bottom line with pre-workout supplements is to maximize the efficiency of your workouts. This is achieved through increased physical energy, increased mental focus and better chemistry within the body and muscles. Some say that another benefit is that by taking a stimulant, you are more motivated to actually get up and go to the gym!

Common Side Effects:

Obviously, pre-workout supplements are to be consumed right before working out. Thusly, there two main side effects which may have detrimental results on your session.

The most common is an upset stomach while lifting. Most pre-workout supplements don’t taste great, and require you to choke down 20 or more fluid ounces of the stuff right before heading off to do an intense workout, often times on an empty stomach. Needless to say, this doesn’t sit right for some people.

The other common side effect is gastrointestinal issues. Some people are sensitive to some of the stimulants or other ingredients included in the product, and get gas or “the runs” after drinking this product.

Having stomach cramps after drinking pre-workout supplements and needing to run to the bathroom every 15 minutes is obviously going to be counter-productive to your workouts. The best advice would be to read product reviews online to see which ones have bad side effects, and try out a few different products before sticking to one.

A final problem that people often run into when taking stimulants is creating a dependency or tolerance. The best way to combat this issue is to cycle the product, or take a few weeks or a month off the product every once in a while.

Most Popular Products:

NO-Xplode is probably the most popular pre-workout supplement available today. An increasingly popular product getting great reviews is Jack3d by USP Labs. Here is a list of big names:

• NO-Xplode by BSN (Review)
• Jack3d by USP Labs
• naNO Vapor by MuscleTech
• Black Powder by MRI
• Dark Rage by MHP
• NO Shotgun by VPX
• Max Full Blown Extreme by Max Muscle
• AMP Amplified NO Loaded by GNC
• CYTONOX by Cytogenix
• M5 Extreme by Cellucor
• Fast Twitch by Cytosport
• Super Charge Xtreme NO by Labrada
• Shock Therapy by Universal
• Animal Pump by Universal

There are a ton more pre-workout supplements not included on this list, but these are the most popular products.

All in all, a pre-workout supplement can be a great way to jump-start your workout and break through plaeteus, but they should not be a replacement for proper pre-workout nutrition.

One issue where we all must be careful is when it comes to our health. Extreme caution is necessary about our source of information, the substances that we consume, and our general lifestyle. Many ordinary folks are resorting to the use of supplements to either lose weight or add up some bulk. Yes, some supplements can help achieve your goals but most are a waste of money.

The major disadvantage and hence worrying thing about supplements is that their use is not regulated. What this simply translates to is that the Food and Drug Administration (FDA), or other government regulatory agencies are not involved in ensuring that the supplements used by the people are safe. It’s up to consumers to let the FDA know that the supplement is NOT safe.

For example, take the case of the supplement ephedra. This product was the best supplement many consumers have seen for many years, as it effortlessly help those who want to shed off excess weights do so without any alteration in their feeding habits and exercise routine. While for other people, what made ephedra great was the burst of energy it provides. But unfortunately, it was discovered that ephedra was very lethal, and so had to join the long list of supplements that were pulled off the market.

Due to the fact that places like GNC and other retail outlets sell health supplements, many folks erroneously assume that the products are safe, because of the widespread belief that such reputable outlets will sell nothing but genuine and safe items. Well if you are in the same boat with these people you are all wrong, the outlets are simply in business and so will put the products on the shelf, thus the reputation of the store does not have anything to do with the safety of the supplements you are purchasing.

Weight lifters who take bodybuilding supplements must also watch it because most of these products are often labeled as “natural” but this always turns out to be false. This is so due to the fact that the FDA has no regulations for the term “natural”, and the effects of these so called natural supplements have on the body could be harmful.

The internet has hundreds of different brands of weight gain supplements for sale. However you need to be cautious about buying supplements online, so carrying out some research about the product is highly recommended. Most supplement websites feature supplement reviews for all their products, so you can see what other users think of a specific supplement. Make sure to also read any credible research studies which have been done.

Biased Research Studies

Have you ever seen a study that says such and such bodybuilding supplement work because control groups have been selected and control group A gained X amount of muscle and control group B gained Y amount of muscle? Ill bet you have. The truth is that individuals do almost all of these studies or research groups whose job is to make slanted studies look like unbiased scientific data. All studies are subject to bias when there is money involved especially big money and the supplement industry has become big money.

A lot of times supplement companies will call the research facilities and tell them that they need certain results on paper by a certain time because the adds have already been laid out. The bottles have already been labeled and the distributors are in place to pawn it off on the dealers who in turn pawn it off on you. And the research is available in the form of charts and graphs (of course) because its pretty and easy to glance at and see there data.

Its no secret that creatine works, the method that it works through is not that complicated. So why have there been over 2000 independent studies done on it? Well everyone has an interest in this supplement from a marketing standpoint. Every company wants you believing that their creatine is better or that there delivery system is superior. The end result is that some thing that should have been simple to start with becomes so unnecessarily complex that you (the consumer) feel that the supplement is so advanced that it is worth all the extra money they are asking for it. Don’t just buy something that has lab tests behind it saying that it works because Creatine that looks like Alka-Seltzer is the latest fad, er what ever!

The fact is that proper nutrition is 70-80% of a natural bodybuilders routine if he wishes to reach peak physical condition but you could spend a hell of a lot less money on your supplementation if you just learn the difference between hype and science! A lot of people looking to pack on muscle are taking pills and powders by the boatload based on these supposed studies that prove beyond a shadow of a doubt that this supplement works!

Exercising at high intensities or volumes for a prolonged period of time can increase the risk of an athlete becoming sick due to weakened immune system and even over-trained. Fortunately, advances in exercise program design, nutrition, and nutritional supplements allow us to exercise intensely with a decreased risk of becoming sick or over-trained. One of the more popular nutritional supplements that has been shown to prevent illness and possibly over-training is the amino acid glutamine.

Glutamine is the most abundant amino acid in the body and is primarily stored in muscle cells from which it is depleted during exercise. One of the glutamine benefits and functions is to act as a source of fuel for the immune system.

Studies have shown that glutamine supplements such as Prolab Glutamine Powder can help to restore the body’s depleted stores after exercise and keep the immune system functioning properly.

In one study designed to measure the effectiveness of glutamine in preventing infections, well-trained endurance athletes supplemented with either 10 grams of glutamine in two evenly divided doses or a placebo drink after competing in an endurance sporting event such as a marathon.

The subject’s health was monitored using a health questionnaire for 7 days following the competition and supplementation experiment. Results from the study indicated that the subjects that consumed glutamine decreased the rate of infections by more than 50%. The researchers involved in this study believe that this was due to glutamines ability to maintain proper immune system function during times of great stress.

Although most people that exercise are not competitive endurance athletes, these results may have potential implications for anyone that exercises on a regular basis, whether they jog, lift weights, or compete in Ironman level triathlons.

In addition to the stresses that occur with prolonged, intense exercise, most people today also have to deal with the everyday stress caused by their career and surviving in today’s wired, 24 hour workday. To stay health and achieve your physical goals, it may make sense to supplement with glutamine following workouts and during periods of intense stress on the body. My UK friends really rate MyProtein for glutamine.

What is the best protein powder to buy? Whey protein or Casein protein? I get this question all the time, and really, the answer is there is no best protein – many protein sources are very good for different reasons! High-quality whey protein powders are an excellent choice particularly for post-workout nutrition since they get into your system fast to feed those depleted muscles.

Micellar casein, on the other hand, is a slow releasing protein and doesn’t get as much of a mention as whey protein, hence this article. It’s no secret that protein intake plays an important role in building muscle and muscle repair. Deciding what the best source of protein is however can be a challenge. Egg protein is one form of protein powder. Before whey protein was introduced to the marketplace, egg protein was considered the top of the line when it came to protein supplements. Now it ranks right below whey protein and casein protein.

Casein is the generic name of a unique protein found in milk. Casein production began at the turn of the 19th century. It is interesting to note, that not only is Russia one of the primary manufacturers of Casein today, but it was also a Russian who first patented Casein in 1909. Due to the fact that Casein applications intertwined with numerous industries, it was inevitable that it became an overnight success world over. As a high protein product, Casein is used as a food additive in dairy, dietary and baby foods. It has multiple applications in the manufacturing of glues, adhesives, plastics, paper coatings and paints, to name a few.

Although at one time Casein was a common product of many countries, Casein production today is concentrated primarily on Eastern Europe, Russia in particular, Australia and New Zealand. Casein protein is a high quality form of protein that contains all the essential amino acids. Unlike whey protein, casein protein powder is digested more slowly by the body and provides a steady stream of amino acids to the muscles, long after whey proteins have dropped off.

Casein protein has a biological value of 77. Whey protein is 104 and egg protein is 100. This number refers to the proportion of absorbed protein, more specifically the number of amino acids which can be utilized by the body. Don’t let casein proteins lower biological value put you off though as it has advantages.

The main benefits of casein protein powder is that it’s high in glutamine content. Out of all the protein powders, casein protein powder contains the highest amounts of the amino acid glutamine, which can benefit bodybuilders and those looking to gain weight by helping preserve muscle mass and aiding immune system function. The other significant benefit is more thorough absorption by the body. Because casein protein powder moves through the digestive tract more slowly than whey protein, it’s more likely that the body will be able to absorb and use the protein in a more efficient manner.

I prefer not to use protein powders that combine fast and slow absorbing proteins. Instead the best protein powder to use is Optimum 100% Whey Protein and Optimum 100% Casein Protein at different times of the day for maximum benefit. My UK friends really rate MyProtein. I specifically use whey protein after my workouts since whey protein is a faster acting protein powder. I need to get those important amino acids into my muscles immediately after training. So when is the best time to have casein protein? Casein protein digests slowly, making it an ideal protein to consume before bed time, or anytime throughout the day when there will be a prolonged amount of time between meals.

It seems everybody is trying to lose weight, right? Weight loss products are all over the place. It’s like I can’t turn a corner without seeing someone power-walking, eating a salad, or counting calories. We clearly live in a world full of obesity. But, these people aren’t the only ones with a serious diet plan.

There are others with a daily diet plan for putting on weight. While their fitness goals may not be focused on losing weight, they are determined to look their best. They’re the ones struggling to gain weight. No, it’s not an urban legend; these folks do indeed exist. I should know; I’m one of them. So who’s up for some tasty weight gainer?

Weight gain supplements, also known as bodybuilding supplements for putting on weight, haven’t really been around that long. Do you really think Arnold was chugging whey protein back in the 70s? Of course not. The guy probably had a crazy diet, filled with raw eggs, meat and calories galore. This was the way men built mass back then. I recently read a piece on weight gainer, and the body builder stated that he and his buddies used to chug gallons of milk back in the day. YUCK! Can you imagine working out and then heading straight for a gallon of whole milk? Gees, that doesn’t sound like a pretty picture. I would have probably hurled.

Fortunately we now have a range of weight gaining supplements to choose from. Now maybe the cows can take the day off. One of the best weight gainer supplements around is premium whey protein powder. This is a protein rich powder that lacks major fat content. This way you can have your cake and eat it too. I use chocolate whey protein powder as a supplement in between each meal. Each serving has about 25 grams of healthy protein. You can mix it with water, milk, juice or even yogurt. And guess what else? The good brands don’t taste bad. Mix it with milk, and it’s like drinking Ovaltine.

A few other great weight gainer products on the market now are Met-Rx meal replacement shakes and Met-RX Colossal 100 bars. Both offer all the good stuff you need for muscle repair, and proper nourishment. Keep in mind that calories are crucial. You do want plenty of protein, but you also need more calories than your body uses. This way some is stored and you gain mass. Try whey protein and Met-RX weight gainer products and find out for yourself.

The recent studies regarding flax seed and the benefits of flax seed oil are great news for anyone interested in fitness and bodybuilding, since flax seed oil turned out to be one of the best sources of an essential fatty acid called alpha linolenic acid. In the human body, alpha linolenic acid is converted into an omega-3 fatty acid and enhances the insulin sensitivity within the muscle cells. In addition to this, flax seed oil stimulates steroid production and serves as a valuable source of energy.

As if this is not enough, the flax seed comes packed with a long row of other desirable characteristics. Did you know that for every 100 grams of flax seed you eat you get 25-30 grams of protein? If you eat 100 grams of ham, you only get around 15-20 grams of protein, and the celebrated tuna fin normally lands around 23 grams of protein per 100 gram serving.

To make things even better, 100 grams of flax seed will provide you with no less than 1.9 mcg folic acid, 8.65 mg niacin, 0.24 mg B1, 0.25 mg B2, and 9.43 mcg B12. The oil found inside the seed also contains ample amounts of fat soluble vitamins – 655 mcg of vitamin A, 4.5 mcg of vitamin D, and 1 mg of vitamin E.

If you want to enjoy the benefits of flaxseed oil, it is important to ground the seeds before you eat them or use pure flax seed oil from a bottle. The flax seed is too hard for the stomach to digest and if you eat whole flax seeds they will just pass through you without releasing any nutrients. (They will however work wonders if you ever become constipated!)

Protein powders have long be the obsession of bodybuilders as it is one of the best weight gain supplements. Whey Protein comes in the form of whey concentrate, whey isolate, or whey hydrolyzed in particular and is the #1 selling source of protein powder. However, through the mass marketing techniques of the companies that distribute their versions of whey protein, it makes it very difficult for the users of whey protein to determine if one company’s product is actually better than anther companies product. For example, does a huge company like Twinlab have the capability to make a better whey protein than a smaller company? This article will make it easy for the bodybuilder who chooses to use whey protein to determine which companies sells high quality whey protein and which companies try to sell you on “hype”.

To understand the quality of whey protein one must first have a little idea about how whey protein is made. Whey protein comes from cow milk. Certain cow’s product is better quality milk than others. Most of the exceptional higher quality milk is used for baby formulas (The #1 use of whey protein). The rest is used for nutritional formulas such as bodybuilding supplements.

The whey, casein, and other milk by-products are separated from the milk and converted into powdered form using certain technical procedures. These procedures are as follows and in order: diafiltration, concentration, isolation, and hydrolization.

The first step in the process is diafiltration. This is the beginning phase of making whey protein powdered. The powder is high in lactose and possesses a protein % of approximately 35%. NO supplement companies use this version of protein.

Whey Concentrate

The next step is concentration (whey concentrate/WPC) This process converts the whey powder to possess a protein percentage of anywhere from 35% to 85%. A few years ago, this CONCENTRATION process was the #1 choice of supplement companies to use. The price of making this whey protein with a protein percentage of about 80% is about 3 dollars per pound. The supplement companies were making a huge profit and robbing consumer’s blind. Now keep in mind that a higher protein percentage the higher the cost. Thus if a supplement company wanted to make more money they would buy a lower percentage protein. This version of whey protein (concentration) is also to be blamed for the digestive problems associated with lactose, such as gas and diarrhea.

Whey Isolate

The next processing step after concentration is isolation (whey isolate/WPI) This process separates all of the lactose and fat from the protein. The protein percentage is brought up to over 90% and highest of 96%. No whey protein is 100% protein. This process cost twice the amount to make compared to whey concentrate. Thus it is the main reason supplement companies did not use it at first until consumers realized this version of whey protein existed and they were forced to use it.

Whey Hydrolyzed

The last step in the process of whey protein is hydrolyzation. In this process an enzyme is added to the powder to break down the larger peptides molecules and form smaller di and tri peptides to make the protein more digestible. The #1 reason the manufacturer use this process is to make hypoallergenic baby formulas. If you don’t believe me go look down your grocery store aisle and take a look. This version of whey protein is rarely used because of several reasons: price and taste. This process is very technical and hence the reason it’s most expensive.

Versions of whey

All of the processes described above are the steps in extracting the protein from the whey. But the extracting techniques can differ. They are as follows: Ion-exchange, ultrafiltration, and Cross-Flow Microfiltration. That’s it. Some supplement companies will try to enhance the description of their whey protein by using fancy scientific words. For example: Quadrafiltration, peptide containing, low-molecular weight, and whey complex etc.

The highest quality whey protein for bodybuilders would be a combination of CFM whey isolate and a small amount of hydrolyzed whey protein. If you’re looking for good value for money I like the Optimum Nutrition 100% Whey Protein which contains 24 grams of protein with every scoop. ON is a blend of whey protein concentrate, isolate and hydrolyzed whey peptides to make it faster acting with fat, saturated fat, cholesterol, lactose, and other carbohydrates removed so you get more of what you want!

An MRP (meal replacement powder) is a quick and convenient way to add extra meals to your diet without the additional hassle. And contrary to popular belief they are not more expensive than food. If you are on a weight gain program then an MRP may substantially increase your chances of success. They are not a magic bullet and contain nothing particularly exciting. But the convenience they permit allows you to achieve your goals and have a life in the 21st century.

There are literally dozens of MRP’s on the market and it is important you choose the right one for both your health and weight gain goals. This article is a review of what I believe to be the best options available to you.

On the surface MRP’s appear to be very expensive. No doubt the manufacturers make a healthy profit! Nevertheless at around $1.50 – $2 each they are more affordable compared to an equivalent meal. If you want to gain weight and muscle there is one thing you can be certain of.

You food bill will go up. Whether you spend that extra money on real food (and take the time to shop for it and then prepare it) or a convenient shake is up to you. If the extra expense really bothers you forget about the long term picture. Just set yourself a 6 or 12 week program and order enough MRP’s to cover you for that time. Remember…

You don’t have to consume three shakes a day. You could have one a day and make four or five meals. Or you could make your own MRP to save even more money (see below).

Finally, before we look at some specific brands where is the best place to buy MRP’s and body building supplements?

Undoubtedly, it’s online. Few products are cheaper over the Net nowadays, especially after you account for shipping. But the supplement industry is one of the few remaining consumer products to retail at a discount online. The only store I buy from is Muscle Surf. They are one of the best for price (although one or two stores can beat them by a dollar or so), the most reliable for shipping I’ve used and have without doubt the best customer service. You’ll find all the supplements at the Musclesurf’s site…

Three Excellent MRP Brands

EAS – Myoplex

Myoplex for me wins hands down in terms of taste, and I’m not alone. The vanilla cream and chocolate cream are mouth-watering. Each shake contains about 300 calories, 42g of protein, 25g of carbohydrate and 2g of fat. They also contain a plethora of vitamins and minerals. A 20 packet box will set you back about $35 and a 42 packet box about $60 which works out around $1.50 a shake (assuming you buy at a discount online).

EAS also make Myoplex Deluxe which contains CLA and glutamine. In my opinion the considerable extra expense is not worth it. And avoid Myoplex Mass. When you see they contain 500 calories per shake it’s tempting from a weight gain perspective but the extra calories come mostly from sugar.

Nature’s Best – Isopure

Isopure is appropriately named – it contains about the purest ingredients you’ll find in an MRP. If Myoplex is number one for taste, Isopure is number one for ingredients. There are very few “fillers” like corn syrup and vegetable oil compared to other brands, and you’ll notice less ingredients on the label, which is always a good thing. The taste is fine but you can’t compare it to Myolex though.

Each shake contains 300 calories, 50g of protein, 25g of carbohydrates and 0g of fat. A 20 packet box costs about $40. Overall, this is the healthiest, purest MRP available so choose this shake if avoiding fillers and artificial ingredients is more important to you than taste.

Labrada – Lean Body

Lean Body falls squarely in the middle of Myoplex and Isopure. It tastes great but not quite as good as Myoplex and it has very few fillers but not quite as few as Isopure. Labrada gives you the best of both worlds without compromising too much on either one.

Each shake contains 300 calories, 45g of protein, 28g of carbohydrates and 1.5g of fat. Like the other brands, Lean Body also contains plenty of vitamins and minerals. A 20 packet box costs about $35 and a 42 packet box around $60. Choose this MRP for a good taste with minimal artificial ingredients.

Making Your Own MRP

If you really can’t afford an MRP even for a set period of time then you can make your own, more economical version. How? You still need to buy protein powder but it’s much less expensive. The best protein powder again in terms of taste and ingredients is, in my opinion, Simply Protein by EAS. Usually EAS are the most expensive but not in this case. A 5lb tub of Simply Protein will last you about a month (at 3 servings per day) and is terrific value at just $30 or so. Here’s the recipe:

Mix in a blender or shaker:

• 1 serving of Simply Protein
• 1 serving of flax oil (not softgels or capsules)
• 1-2 pieces of fresh fruit

This will give you a shake containing 300 – 400 calories and at least 21g of protein.

There’s no question that muscle building and weight gaining supplements have their place when it comes to gaining healthy, lean weight. Even so many people are still buying weight gain products for entirely the wrong reason. Weight gain supplements are not a magic bullet. No product on its own will transform your physique. And you can gain all the weight muscle you want purely from consuming nothing but simple, unprocessed weight gaining foods. So what purpose do they serve?

Overwhelmingly, the single most important reason for buying and using weight gain supplements is for convenience. As an example, if you want to gain weight and muscle then you have consume more calories than you expend and the food you eat needs to be nutritious.

Most of us have neither the time nor inclination to prepare 5 or 6 meals a day. And because most people work for a living it’s not practical to take a 10 minute break just because you need to eat. Meal Replacement Powders (MRP’s) allow you to consume a balanced, nutritious, calorie dense meal on the go. That’s why I believe they are one of the most important bodybuilding supplements for weight gain.

Of course weight and muscle gain isn’t just about eating high calorie foods. There are other elements such as amino acids, certain vitamins and nutrients like protein that all play an important role. While you can acquire these through conventional food it takes yet more planning, more discipline and more sacrifice. In essence, weight gain supplements (the good ones) allow you to gain healthy lean muscle and live practically in the 21st century.

Featured on other articles on this site are reviews of the muscle building and weight gaining supplements I believe to be the most effective and worth considering. It’s a short list and that’s because the vast majority of weight gain products lack substantial, independent research to back them up. Save your money and stick to what we know works. But for now, here is a brief summary of the weight gain supplements I will discuss:

Meal Replacement Powders (MRP’s)

If you’re on a tight budget the only supplement you really need is a meal replacement powder and nothing else. Cheaper still you can make your own.

Creatine Monohydrate

Creatine is one of the few bodybuilding supplements that already has a substantial and growing body of credible research to back up its claims. Read this guide for effectively using creatine monohydrate.

Glutamine and Glutamic Acid

Glutamine is an amino acid and the most abundant in the human body. Studies suggest supplemental Glutamine can play a positive role in muscular development.

Flax Seed Oil and Essential Fatty Acids (EFA’s)

Contrary to popular belief fat is crucial to our health and well being, well the right kind of fat. Flaxseed oil is the preferred choice for athletes and bodybuilders and for us lightweights it’s a healthy, hassle-free way to increase caloric consumption.

Antioxidants and Multivitamins

If you deprive your body of essential vitamins and minerals, not only will it curb your ability to gain weight, but you put your short and long term health at risk. So make sure you are consuming good multivitamins. Moreover, there is growing evidence to suggest that strenuous exercise increases dangerous free radicals and therefore the need for additional antioxidants.