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"Total Body Transformation: Part 3 - Supplements"

By James Cipriani

In this installment of the Total Body Transformation series, we are going to cover what supplements to take and how to take them. But before I get into the nitty-gritty of supplementation, let's make one thing very clear - - If your training and nutrition are not in order, supplements are virtually worthless. There is no such thing as a magic bullet in the supplement industry that will make up for sub-par workouts and poor eating habits. Train right! Eat right! Then supplement right! Supplements should be considered the last leg of our body transfromation tripod.

Now that this is fully understood, let us build a hierarchy of supplements based on importance and effectiveness. To start, let's envision a three level pyramid with the base being our "foundation" supplements, the middle level representing our "performance enhancement" level, and the top level being the "fine tuning" level.

Our Base

Your foundation level represents supplements that will not only help in accelerating muscle growth and fat loss, but they optimize personal health and well being. In a quest for a total body transformation or not, these supplements are beneficial to (and in my opinion - needed by) everyone. This level is your meal replacement powders, whey protein isolate, l-Glutamine, and your multivitamin and minerals.

There is nothing magical here. Use of these supplements alone form the basis of a highly effective nutritional program. In fact, I don't view meal replacements or whey protein isolate as supplements at all. I view them as food. If you read Part 2, you will recall that I am adamant about the importance of protein in your diet to augment your body transformation efforts. Well, just like fats and carbohydrates, not all proteins are created equally. The proteins found in these two products are the highest quality available on earth. It is virtually impossible to match the low calorie/nutrient denseness of MRPs and you won't find a better protein for building/maintaining lean body mass then whey protein isolate. I find myself taking about 40-60% of my total protein intake in the form of these two, shall I say it, supplements.

WORD OF CAUTION: Not all supplements are created equally, either. Don't get ripped off! Do your research and go with a credible company.

Level Two

Our "performance" level of supplements will be our thermogens/workout enhancers and micronized creatine. These are the supplements that you can feel working. These are the supplements that help you maximize every minute you are in the gym. These are for those who have the desire to be bigger, stronger, faster, and leaner - - otherwise known as those who desire a total body transformation. I have to put one more category of supplements in this level and that is antioxidants, specifically vitamin C, vitamin E, beta-carotene, and NAC. You will not necessarily feel these working, but research has shown that these little free radical fighters and cystiene enhancers can make or break your recovery process, a.k.a. RESULTS!

Top Of The Supplement Pyramid

Our last level in our pyramid, the "fine tuning" level, are supplements that MAY provide some benefit, but are not obtainable from a regular diet. Included here would be alpha lipoic acid, CLA, Glucosamine formulas, and DHEA - just to name a few. Are they needed? No. Will they be beneficial? To some.

There are so many other supplements I could go into, but I recommend everyone start with the first two levels of our pyramid and work from there. I find myself at times only using these supplements. Make that most of the time. Instead of going nuts and purchasing every product out there, determine your goals and supplement needs and the devise your plan.

Timing Your Supplements To Build Muscle

There is a crucial time period shortly after your workouts that is a make-or-break period for muscle. The timing of the insulin spike is important for needed amino acid transport. This is mandatory for prevention of protein degradation and stimulating synthesis. In the past couple of years, science has opened our eyes to important supplementation tactics that stimulate this powerful muscle building mechanism that will, in turn, lead to overall gains in muscle growth.

First we were enlightened to the fact that a pre-workout protein/carb supplement BEFORE your workout increases the flow of amino acids to working muscles during training. So you would be wise to consume a pre-workout shake consisting of protein and simple carbohydrates. This will flood your muscles with valuable building materials they need while working.

Next, researchers showed us that ingestion of a supplement consisting of amino acids and simple carbohydrates directly AFTER training is the most potent stimulator of muscle growth. It would then make sense to consume the same type of shake post-workout as you did pre-workout. But, you can't stop there. Research has also shown us that amino acid transport and uptake into muscle is 300% greater during the three hours post workout than any other time of the day.

What does that mean to you? You need to feed and supplement yourself properly and frequently throughout these three hours to maximize your total body transformation. Here is what it looks like:

Step 1. Use a protein/carb liquid 30-45 minutes preworkout, preferably whey protein isolate and a glucose mixture. Now is also a good time to use creatine, glutamine, and thermogens as well. A good ratio is about 35-45 grams of protein and 25-35 grams of carbs with 5-10 grams of creatine.

Step 2. Ingest the same shake immediately post-workout. These first two steps are your "total body transformation bracket." This is also a good time to utilize creatine and glutamine again, as well as taking your antioxidants.

Step 3. You still have time left in your three hour window to capitalize on, so you will want to have a whole food meal rich in lean proteins, complex carbohydrates, and low in fat.

About the Author:

James Cipriani is a certified personal trainer located in Danbury, CT. He is a featured writer for many fitness websites and magazines. His website is http://www.jimcipriani.com. Log on now! Filled with articles, e-books, it is your guide towards health and fitness RESULTS! While you are there, subscribe to one of the internet's Most Popular Bodybuilding and Fitness Newsletters - Jim Cipriani's Cutting Edge Fitness Chronicle. It's FREE. Each monthly issue is crammed with training tips, nutrition articles, supplement reports, exclusive discounts, and much more.