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Chaang's Health and Nutrient Special Part2 :

Muscle supplementation:

Thinking of big bulging bicepts and that hot bod to die for ? It takes more than just hard training to achieve these results! While we can always claim to put in 100% effort in training, the fact remains that your body is unable to convert all these input into output (read: visible results). Thus, to gain maximum results from your efforts, *muscle supplementation is definitely essential.

*Disclamier: Products recommended in this article are based on my own experience from consuming them over the years. Since they have worked for me, I hope that the same form of supplementation would work for you readers as well. However, these products are not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor for further information.

1) Whye Protein

Whye protein is one of the ''must haves''. Regardless of building lean muscle or going for bulk, protein shakes are definitely instrumental for body growth. Most whye proteins in general provide about 20-25 grams of protein per serving. For economy purposes, look for proteins that provide roughly 25 grams of protein per serving and contain about 80 servings per container. There are many '''high end'' or ''designer'' proteins in the market but I do not recommend those unless you are training at an intermediate level. I will recommend Elite Whye Protein
for all levels of training. $85 for 78 servings. Great taste. And free delivery !
CR's recommended intake: Take 1 serving immediately after your workout and one serving (optional) just before you sleep on workout days.

2) Glutamine

L-Glutamin is claimed to support muscle tissue by limiting the degradation of protein through nitrogen retention, glycogen synthesis, and protein synthesis. My personal experience with this supplementation has resulted in a more defined physique and gaining more efficient workouts.
Glutamine from Dymatize is to date one of the most efficient in terms of cost and quality. $99 for 1000 grams of glutamine (approx 200 servings) is value for money. Free delivery included !

How this works: your body will destroy and make new muscles when you sleep. Glutamine reduces this destruction process without affecting the construction process.
CR's recommended intake: Take half a tea-spoon (3-5grams) on an empty stomach immediately after you wake up.

3) Amino Acid (available in both capsule and liquid form)

Humans can produce 10 of the 20 amino acids. The others must be supplied in the food. Failure to obtain enough of even 1 of the 10 essential amino acids, those that we cannot make, results in degradation of the body's proteins to obtain the one amino acid that is needed. Unlike fat and starch, the human body does not store excess amino acids for later use. The amino acids must be in the food every day. For individuals who prefer capsules to protein powder, I recommend GNC's/ Optimal Nutrient's Amino 2222 capsules. I gained considerable muscle mass 3 weeks after taking this supplementation. Available in all GNC stalls islandwide.

CR's recommendation: Take 2 capsules daily before each meal and after every training session.

4) Creatine Monohydrate

Creatine supports training intensity to help you reach your maximum exercise potential. It enables you to lift heavier and fuels your workout, so that you can train longer. There are many types of creatine in the market but if you're talking about value for money, I will recommend Phosphagen™ Creatine from EAS. Costs less than $60 for 500 grams. Available at all GNC stalls islandwide.
CR's recommended intake: Take half a tea spoon (3-5grams) 30 minutes before your workout and (1-2 grams) after your workout with your protein shake (just throw the powder into your mouth and down it with your protein shake. Don't mix. it doesn't disolve well and you will just waste your creatine.) For non-workout days, take 2 grams/ day.

Cycling: You will need to stop your creatine supplementation for 1-2 weeks after eating it continuously for 2 months. This is to ensure that your body does not get over reliant on the supplement. You will experience a significant fall in power during this period but it is perfectly ok. You will get back your workout power after you resume creatine from your 2 week break. This supplement will eventually lose its effect if you do not practice creatine cycling.

CR's note:

1) when you are taking any of the above mentioned supplementation (esp creatine) be sure to increase your water intake by at least 30%.

2) Creatine may cause outbreaks in your body due to the ''heatiness'' for certain individuals. Normally, an increase in water intake will solve the problem. However, if symptoms persist, stop the supplementation and consult your doctor.

3) I do not recommend that you follow the consumption entirely from these supplements
(those printed at the back of the products) because these products are generally made for ang mohs. Not asians. They are genetically bigger than us and are thus able to withstand a higher dosage of supplementation. Your kidneys and liver will suffer if you over-dose yourself with supplementation. Exercise moderation in everything you do.

You can review part 1 on joint health here.

Part 3 on weight loss coming up !