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108 MUSCLE & FITNESS JUNE 2016

SO YOU’RE A FIRST-TIME

supplement user. We’re glad you’ve

recognised the benefits that supps

provide as you pursue your goals.

Allow us to walk you through the

basics of supplement science to

give you the know-how to build

your first stack. The following seven

supplements are all you’ll need.

ARGININE

Arginine is an amino acid that’s readily

converted to nitric oxide (NO) in the

body. NO is involved in many physical

processes, but the most vital to you

is vasodilation, which is the process

that increases blood flow to muscles,

allowing better delivery of nutrients

and oxygen. Arginine can boost

growth hormone levels as well.

Dose: take 3-5g on an empty stomach

in the morning, before workouts and

before bed.

CREATINE

Creatine is an amino acid-like

supplement that provides the quick

energy you need for powerful muscle

contractions, such as when lifting

weights. It also allows your muscles

to hold more water, making them fuller,

which stimulates additional growth.

Dose: take 3-5g before and after

workouts.

HMB

One of the best supps for beginners

is beta-hydroxy-beta-methylbutyrate

(HMB). It’s a metabolite of leucine, the

most essential of the branched-chain

amino acids (BCAAs); however, it’s

considered to be a more effective

form of leucine. Supplementing with

HMB prevents muscle breakdown,

encourages muscle growth and aids

fat-burning processes in the body.

Dose: take 1-3g with food in the morning,

before and after workouts; before bed.

WHEY PROTEIN

If there’s one supp every bodybuilder

needs it’s whey protein powder. Taken

before and after workouts, this fast-

digesting protein provides the amino

acids required to build muscle protein

at the most critical time for growth.

Whey is a good source of the BCAAs

leucine, isoleucine and valine. Leucine,

a key stimulator of protein synthesis,

starts the processes for building

muscle protein and uses other aminos

as the building blocks for making more.

Dose: take 20g before workouts

and another 20-40g after workouts.

GLUTAMINE

Not only is glutamine crucial for

recovery and growth, but it also

buffers the fatigue-inducing chemicals

that form during intense exercise. By

delaying fatigue, you can bang out

more reps. In addition, glutamine is

essential for normal digestion and

immune function. Supplementing with

it protects your muscles from being

broken down for fuel by your body

to access the stored glutamine.

Dose: start with 2-3g and work up

slowly to 5g, taken in the morning, before

and after workouts and before bed.

MULTIVITAMIN

Even if you eat a healthy diet, you still

need to take a multi because vitamin

and mineral contents of many foods

Your first stack

Whether you’re new to lifting or just new to supplementation,

here are 7 musts to build serious muscle.

SUP

THIS MONTH IN SUPPLEMENT NEWS

SUPPLEMENT Dose

Whey protein 20g pre-workout 20-40g postworkout

Arginine 3-5g morning, pre-workout and before bed

HMB 1-3g with food in the morning, pre- and post-workout and before bed

Multivitamin/mineral 1 dose with breakfast and dinner

BEGINNER STACK