Super Synergy BY DWAYNE JACKSON AND JIM STOPPANI ORDINARY SUPPLEMENTS CAN BECOME OUT OF THIS WORLD WHEN COMBINED SMARTLY. HERE’S HOW TO MIX AND MATCH Superheroes can be one-man shows (Superman) or duos (Batman and Robin). But imagine if Superman had a worthy partner, too — duelling Lex Luthor would’ve been a piece of cake. Likewise, where supplements are concerned, you have much-heralded heroes (creatine, glutamine, whey protein) and supporting cast members. In particular, the cutting-edge field of bodybuilding science has recently focused on six “sidekick” supplements that bolster the effectiveness of their respective superiors. SUPER SUPP: CREATINE The modus operandi of creatine, the most extensively researched and most effective supplement we know of, is making muscles larger and stronger through a bevy of mechanisms. For one, creatine enters the muscle cell and helps produce more of the fast energy you need when you’re pounding out reps in the gym. Another way creatine works is by pulling more water into muscle cells, a volumising effect that stretches the muscle membrane and is believed to trigger processes in the muscle that lead to further growth. Creatine comes in numerous forms (monohydrate, citrate, tartrate, to name a few), and all seem to be similarly effective. SIDEKICK: Cinnulin-PF As effective as creatine is, it simply can’t work if it doesn’t enter the muscle. Enter Cinnulin-PF, a trademarked water-soluble cinnamon extract that boosts creatine uptake by muscle cells. Its active ingredient — hydroxychalcone — imitates the effects of insulin and boosts insulin release. Because insulin helps to drive creatine into muscle cells, taking Cinnulin-PF along with your usual creatine supplement can significantly enhance the amount of creatine that enters your muscle cells. ACTION: Take 2–5 grams creatine with about 100–250 mg Cinnulin-PF immediately before and after workouts. SUPER SUPP: ARGININE The reason most bodybuilders take arginine is for its nitric oxide (NO) boosting effects. Besides being involved in many essential processes in the body, NO can increase muscle strength and dilate blood vessels, the latter of which helps deliver more blood to the muscles. NO also brings more water into the muscles, which helps produce that shirt-stretching muscle pump that bodybuilders so desire. SIDEKICK: Pycnogenol This is a trademarked antioxidant flavonoid that, in addition to combating free radicals, can also help boost arginine’s conversion to NO. Human research studies have found that pycnogenol enhances NO production in blood vessels by activating an important catalytic enzyme. ACTION: Take 3–5 grams L-arginine or arginine alpha-ketoglutarate 2–3 times a day with 50–100 mg pycnogenol. Be sure to take one dose 30–60 minutes before your workout. SUPER SUPP: GLUTAMINE This popular amino acid boosts growth hormone levels, promotes recovery, enhances muscle growth, prevents muscle breakdown, boosts immune function, aids digestion and provides a host of other metabolic benefits for bodybuilders. Its efficacy can be attributed primarily to its ability to 1) act as a volumising agent in muscle cells, and 2) aid in the production of bicarbonate — a powerful buffer that helps prevent muscle fatigue. SIDEKICK: Carnosine! Carnosine is a combination of two amino acids, histidine and beta-alanine, which work with glutamine to boost muscle strength and endurance and prevent fatigue by buffering the lactic acid that builds up during exercise. Carnosine also complements glutamine by displaying its own volumising effect. ACTION: Take 5–10 grams glutamine 2–4 times per day on an empty stomach. Take two of those doses before and after your workout with 1–1.5 grams carnosine. SUPER SUPP: WHEY PROTEIN Getting protein into your body before and immediately after workouts is imperative to you muscle-building progress. Whey protein is a fast-digesting protein that delivers its amino acids to muscles quickly. Without dispute, it’s the choice protein for workout time. Case closed. SIDEKICK: Leucine Although whey contains slightly more leucine than its counterpart powders, taking more of it before and after training can further drive muscle protein synthesis. Many scientists believe leucine is the most important amino for turning on the machinery that initiates hypertrophy, especially around workout time. ACTION: Take 20 grams whey protein immediately before training and 20–40 grams immediately after, along with 5 grams leucine, either by itself or from branched-chain amino acids (BCAAs). If you go the BCAA route, be sure the product offers around 5 grams leucine, 2.5 grams isoleucine and 2.5–5 grams valine per dose. SUPER SUPP: FAST CARBS In addition to whey and leucine, your immediate postworkout cocktail needs to include glucose to restock your depleted muscle glycogen stores and blunt the release of cortisol. The only way to achieve this is through carbs — and the faster-digesting, the better. Good choices to add to your whey shake are dextrose, Vitargo and maltodextrin powders, honey or table sugar. SIDEKICK: 4-hydroxyisoleucine This amino acid, extracted from the herb fenugreek, increases insulin release by the pancreas. A recent study found that when subjects took 4-hydroxyisoleucine along with dextrose following a workout, muscle glycogen stores were better replenished compared to subjects who took dextrose alone. ACTION: Take 60–100 grams simple carbs immediately following training, along with 300–600 mg 4-hydroxy-isoleucine or 1–1.5 grams fenugreek. SUPER SUPP: CASEIN This slow-digesting milk protein is a favourite among those seeking a steady supply of aminos to the muscles to prevent breakdown; some data suggest it takes some forms of casein up to seven hours to be fully digested. Casein is a critical protein source to take before bed, especially for hardgainers, since your body enters a fasting and potentially muscle-wasting state while you sleep. SIDEKICK: Flaxseed Oil To slow protein digestion further, dietary fats do the trick. But don’t grab just any lipid — the healthy fats found in flaxseed oil offer a multitude of health benefits. Insulin sensitivity decreases later in the day, making you more susceptible to carb-induced fat gain. Taking essential fatty acids, like those in flaxseed, at night not only prevent this problem, but the omega-3s may ramp up your metabolism. ACTION: Immediately before bedtime, consume 20–40 grams casein protein with 3 tablespoons flaxseed oil. M&F This article is for information purposes only and it is not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. It is being distributed on an international basis. To the extent permitted by law, Weider Publishing Ltd. does not accept liability for the effects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements do not work effectively outside specific dosage ranges and cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody.