Weight Training
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I am a 19 year-old, 5'5", 125 lbs., who wants to put on weight and mass. I think I have really high metabolism and that might be preventing me from gaining weight. I am starting a weight training program. I have considered taking weight gainers and/or creatine, but I have heard mixed results. For their prices, I would rather not fool around with them if I don't know if they work. I was wondering if you could give me some ideas on what to do in my situation? Should I go the supplement route, or is there a better way?
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| This is in response to the 19 year old who is debating whether or not to go the supplement route. First of all, before even talking about supplements, you should start a training routine and stick to it for about 6 months and see how your body reacts. After you have got into a routine that you like and feel comfortable with, you need to decide how serious you are about making gains because a lot of people that I know buy the supplements and just sit at home watching T.V.. What I would then suggest is that you get a training partner who is committed and motivated enough to workout on a daily basis, rain or shine.
Next, I would go out and buy 300-400 grams of creatine monohydrate (most brands will do), and take it for 6 weeks making sure you drink a lot of water and eat roughly 1 gram of protein/ lb of body weight (in your case about 125 grams). Most of the gains in weight will be made in the first week (loading phase) and, hopefully, if you have the right body type, you won't lose much when you go off of it. Approximately 20% of the population hasno effect to increases in creatine stores. Just hope you are one of them. Also, depending on your heredity, you may only put on 2-3 lbs. For myself, I was 150 lbs, 1 year ago. I went on my first cycle and put on 10 lbs, lost 1, then 2 months ago I went on my second cycle and I'm now up to 172 lbs. I was already through puberty as well. So, if you ask me, I would definitely advocate creatine, but it doesn't have the same results with everyone.
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| I am a personal trainer. I would like to dispel the sport nutrition myth that supplements can improve athletic performance and enhance muscle growth. Scientific evidence shows that most of this stuff does not work. Some can even be harmful. Dehydration, loss of urinary calcium, and kidney and liver stress are some of the harmful effects of supplementation, amino acid supplementation in particular. You can check with the American Council on Exercise or the American College of Sports Medicine (2 leading authorities in the fitness field) and they will tell you the same thing.
Also, there is no evidence that shows that consuming large quantities of protein will increase muscle size or strength. Furthermore, it is very stressful for your liver and kidneys to process excess amounts of protein in the body. Any extra protein that the body does not need is converted to FAT! You can get all the nutrients you need, including protein by eating a well-balanced diet with protein-rich foods during the times of desired growth. Last, but not least, as you mentioned, supplementation can put quite a dent in one's pocketbook.
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