Advanced Supplements

The advanced supplements discussed on this page go beyond the basic whey protein and creatine products. Still, these two products are the two most basic supplements for adding strength and muscle mass. For the average person, taking these two supplements alone will usually result in some very impressive gains when combined with an effective training program and diet. There comes a time when some people may want to take their results to the next level, however. Just as you may be interested in purchasing new gym equipment to expand your home workout options, you may also be interested in finding out more information about advanced supplements that can assist you in achieving your goals. If you are constantly striving to make progress and looking for more products to assist you along the way, read on to learn more about some common advanced supplements.

CEE

Creatine ethyl ester (CEE) has a faster absorption rate than regular creatine monohydrate. As a result, many people find CEE to be even more efficient than the already-effective standard creatine. Still, CEE is a fairly new product and there is not a whole lot of research that has been done to prove that CEE is superior to regular creatine. While many people love CEE and the results it produces, others have reported that it has given them no better results than creatine monohydrate (which is not to say that these results were unimpressive- just that they were no better than what one could expect from taking regular creatine). The best thing to do is to try both products for yourself and come to your own conclusions. Speaking from personal experience, I have tried both creatine monohydrate and CEE and I have been very impressed by both. While creatine monohydrate is a great supplement on its own, I do feel that CEE is a little more efficient than the former product. This of course is based on the reaction from my body to these products- the way your body reacts may be different. Refer to the instructions on the label of your product for dosage recommendations. It is usually best to take a serving of CEE both before and after your workout.

NO Boosters

Nitric oxide is a chemical compound which is able to dilate blood vessels in the body and promote an increase in blood flow. This is clearly useful to someone who is serious about training, since blood is the pathway through which nutrients and wastes are transported to/removed from muscle cells. By taking an NO booster, nutrients can get to your muscle cells more efficiently and you will have more energy and feel a stronger “pump” in your muscles while training, leading to an increase in strength and muscle mass. Not only that, but NO boosters have also been shown to decrease recovery time significantly. The main ingredient in NO boosters is arginine, an amino acid which is converted to nitric oxide once ingested. Depending on the type of NO booster you have, you should aim to consume about 3-5 grams of arginine in the morning, at night, and 30 minutes before your workout. The arginine in your product may be in the form of L-arginine, arginine ethyl ester, or some other similar form.

BCAAs

Branched-chain amino acids (BCAAs) are another great advanced supplement to take if you are serious about gaining muscle. There are three amino acids that make up BCAAs- leucine, isoleucine, and valine. These amino acids promote protein synthesis and thus cause muscle mass to increase. As an added benefit, BCAAs also reduce the effects of cortisol (AKA the stress hormone, this is a catabolic substance that encourages the breakdown of muscle tissues). As far as recommendations go, it is usually suggested to take about 5 grams of BCAAs with breakfast as well as both before and after your workouts. People who take BCAA supplements will oftentimes notice an immediate increase in energy when training intensely, as well as reduced sensations of delayed onset muscle soreness (DOMS).

Casein

Another good advanced supplement is casein, which is a slow-digesting protein. The protein in milk consists of about 80% casein, while the other 20% is whey protein. It is for this reason that milk is good to consume at night before bed since it contains so much casein that will be digested slowly by the body, providing a steady stream of protein that will be released to the body’s cells. Although whey protein is digested much faster than casein, it is actually a good idea to consume both types of protein immediately after a workout- not just whey. This goes against conventional wisdom; it would seem that a fast-digesting protein like whey would be most useful for the body after an intense training session, but that is not entirely true. Recent research indicates that a combination of both casein and whey, taken immediately after a workout, promotes muscle growth more than either supplement taken alone. As a result, it may not be a bad idea to substitute about 15 grams of whey protein from your post-workout shake for casein.


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