Weight Training Supplements
It is highly unlikely nowadays that you will walk into any gym, pharmacy or health food shop and not see shelves full of supplements to assist with muscle growth. However very few people actually take the time to read and understand exactly what each type of supplement does, instead just opting to purchase the most common brand name or the one with the most appealing packaging or promising slogan. So in order to assist players understand the differences between each product, you as their coach, should be well versed on each yourself and have a fundamental understanding of what each one is and how they can affect the body.
Caffeine – Many people assume that the main benefit of caffeine is an energy boost, as they have grown to believe it makes you feel more awake and lively. However this is not all caffeine can be used for, it can also reduce an individual’s perception of pain, thus allowing them to train longer. However this should not mean everyone just consumes a large amount of caffeine, it should still only be taken in moderation. Begin with a low dosage pill (50mg – 100mg) to assess how it affects the body’s tolerance levels to it. It is then possible to increase the dosage on a gradual basis, ensuring that a limit of 300mg is not exceeded. It is also advised that pills (they are better than the drink versions) are not consumed in the evening as this may lead to sleep disruption.
Creatine – A study at Pennsylvania State University has shown that individuals who consumed creatine as part of their training programme, experienced muscle growth up to twice as fast as their non-consuming counterparts. The most common manner through which to administer creatine to the body is through protein shakes after a workout. These shakes can be created with water or milk, but in either case they should contain approximately 0.025g to 0.035g of powered creatine monohydrate for every pound of body weight.
Fish Oil – It is believed that fish oil is a quick, easy, cheap and effective way to slow the loss of protein from the muscles. It also does not have to be consumed in large quantities, as an average adult male only needs to consume up to 2 grams per day.
HMB – Rarely referred to by its scientific name Beta-hydroxy beta-methylbutyrate, is a naturally occurring metabolite of the essential amino acid leucine, and is thought to prevent the breakdown of muscle tissue during exercise. Consumption recommendations are small and frequent, up to 3 grams per day.
L-Carnitine – If consumed in small doses (no more than 2 grams a day) and at meal times it can be a very good preventer of muscle damage, and can also provided the body with energy. To provide the body with energy, It transfers long-chain fatty acids, such as triglycerides into mitochondria (a cell's energy powerhouse), where they may be oxidized to produce energy.
Multivitamins – Due to the antioxidants they contain they assist protect muscles from damage and allow them to recover quicker from sessions. They are also another quick and easy supplement to administer as they can be obtained from any health store or supermarket. One pill a day, taken at mealtime, will suffice.
Whey Protein – Glutamine helps muscles repair themselves, and Whey is a good source of it. Whey is also a good source for other amino acids that trigger growth in muscles. Unlike creatine, whey should be consumed slowly prior to a workout and even during. A mixture of 35g whey and 500ml water should easily suffice. Do not drink as fast as possible, just sip until all gone. Also try not to exceed 8g of whey for every 100ml of water.