Clayton South - What Supplements Should You Take?

[webmaster]

Clayton South is back with "What supplements your should take?" If you are a beginner, learn what will be best for you to start of with!

http://www.bodybuilding.com/fun/south8.htm

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[wanna hump?]

rating glutamine above whey was a big mistake. he dosnt even take into account the amount of mass you can gain by taking whey post workout. it is essential in your post workout nutrition. glutamine makes nowhere near the difference in mass gains

further, he only gives credit to whey for being used as a protein supplement when you are not able to get enough protein in. thats basically its worst use. somebody who is writing articles should know this.

[Clayton South]

Wanna hump:

I was pondering wether your post merited a response, but since I respond to everyone else, i figured i might as well respond to what you had to say regarding my article.

Bearing in mind your namesake [ie. "wanna hump?"] I will try to make my response to your message as simple and direct as possible, lest I loose you in complex details. Besides, complexity belongs in articles, not in posting a response.

YOU CLAIMED THE FOLLOWING:

1. RATING GLUTAMINE BEFORE WHEY IS A MISTAKE:

RESPONSE: It is clear from scientific study that Glutamine comprises about 60% of the free amino acid pool in skeletal muscle tissue. When you subject the body to excessive stress [ie. weight training] glutamine is released from muscle tissue. Glutamine assists in muscle recovery by replacing lost glutamine resulting from exercise.

Glutamine also stimulates the pituitary gland in the brain, thereby increasing GH levels in the body. Also, resulting from glutamine consumption GABA levels are higher, and GABA contributes to recovery and relaxation.

Further, resulting from gultamine consumption the immune system is stronger and while on a calorie reduced diet glutamine helps preserve lean muscle mass.

Whey protien is simply fast acting and is good for taking post-workout, BUT due to its flooding the bloodstream much of it is oxidized by the liver. Not such a good thing to have happen.

So, its clear which suppliment is "essential." Glutamine is the clear winner.

2. HE DOESNT EVEN TAKE INTO ACCOUNT THE AMOUNT OF MASS YOU CAN GAIN BY TAKING WHEY POST WORKOUT

Ask yourself this: If the bases are not covered and the internal environment is not ready to facilitate gains [due to defiencies like glutamine defiency] how much muscle do you think your going to pack on by using a protein that is quickly oxadized by the liver?

Glutamine prepares the body and primes it for anabolism.

Further, it is clear that you did not read the article as i mention a recipe for a post workout shake that includes Whey.

I suggest you re-read the article and focus on retaining its information. It might be helpfull in your education as a bodybuilder.

Hope that helps, and good luck to you!

- Clayton South

[D&G]

Find me one bit of evidence that shows glutamine builds muscle...........

Excluding its benefits on the immune system find me something about how it directly affects muscle building - I want science not opinion....

[Clayton South]

D&G:

Glutamines anti-catablolic nature results in producing an anabolic environment within the body. For more information refer to the following studies:

1. Increased plasma bicarbonate and growth hormone after an oral glutamine load. Welbourne TC; Am J Clin Nutr 1995 May;61(5):1058-61 Department of Physiology, Louisiana State University

2. The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Castell LM, Newsholme EA; Nutrition 1997 Jul-Aug;13(7-8):738-42 Related Articles, Books, LinkOut University Department of Biochemistry, Oxford, United Kingdom.

3. Regulation of protein metabolism during stress. Matthews DE, Battezzati A. Curr Opin Gen Surg 1993;72-7:72-7.

4. Low plasma glutamine in combination with high glutamate levels indicate risk for loss of body cell mass in healthy individuals: the effect of N- acetyl-cysteine. Kinscherf R, Hack V, Fischbach T, Friedmann B, Weiss C, Edler L, Bartsch P, Droge W. J Mol Med 1996;74(7):393-400.

5. Keast, D., Arstein, D., et al. "Depression of plasma glutamine concentration after exercise stress and its possible influence on the immune system." Med J Aust, 162: 15-8, 1995.

6. MacLennan, P.A., Smith, K., et al. "Inhibition of protein breakdown by glutamine in perfused rat skeletal muscle." FEBS Lett, 257: 133-36, 1988

7. Welbourne, T.C. "Increased plasma bicarbonate and growth hormone after an oral glutamine load." Am J Clin Nutr, 61: 1058-61, 1995.

8. Welbourne, T.C., & Joshi, S. "Interorgan glutamine metabolism during acidosis." Jnl Parent Ent Nutr, 14: 775-855, 1990.

There are more studies than this list but it illustrates the point.

Good luck to you!

- Clayton South

[Boogie]

Clayton, in your opinion how much glutamine should be taken daily to be as effective as you say it is and to prevent muscle loss?

[Clayton South]

Hi Boogie,

Thanks for your question!

Im my experience as well as in the experience of others, it has been found that 20grams of glutamine per day works well.

I suggest splitting up the doses into four 5 gram doses. The best time to take them are:

- In the morning on an empty stomach before a meal [5gm]

- Before Training [5gm]

- After Training [5gm]

- Before bed on an empty stomach [5gm]

Hope that helps!

- Clayton South

[Boogie]

Thanks. Your article was helpful.

[steveo30]

Hello everyone I am new to Bodybuilding and find your article interesting. I have only been working out for about 2 weeks now. But before I started goin to the gym I was using my Bowflex. I have read in a Bodybuilding book the importance of Amino Acids, Whey protein, Creatine, and a multivitim. I have been drinking protein before and after workouts. Also I have been using liquid creatine. I read in your article its no good, I still have a full bottle left though. I spent $35 on it. I am not gonna let it go to waste. I also take Xendrine Efx for fat loss. I was advised not to take products with Ephedra. It has caused heart attacks. I was taking the met-rx meal replacement protein shakes, but they got kinda expensive. Ridiculously expensive. I am now trying the Designer whey brand. I am even thinking of taking the GNC brand because it is cheaper and you can get buy one get one 50% off at my local store. What do you think about this?. I do everything by the book, and before I even went to the gym I went and got a book about bodybuilding. Its called Bodybuilding 101. I want to learn from other peoples experience and do things right the first time so I don't screw up my progress. Like for example I was doing cardio before my workout(i am and endomorph)...Now I read online not to do it on your workout days...So now I am gonna only do it on days off....Also what do you think about stretching out before a workout? Is that necessary before a workout or should I do 10 min of cardio for a warm up? Any help for this new guy would sure be appriciated...Thanks!

[finsleft]

setveo30,
I am not an expert bodybuilder but have been doing it for 3 years now. One thing I can say that now matter what supplements you take, you must exercise within your limits. What I mean is be patient in your bodybuilding adventure. I see a lot of guys at the gym discussing all the supplements they are taking then I watch them work out and I see why they do not get results.

Contrary to the advertising of supplements, which by the way is a multi-billion dollar industry, you are not going to look like the pictures over night. Of course everyone’s body is different. Creatine is a very popular supplement and I’m sure some people would swear by it. I did use Creatine early on and did get temporary results. What I mean by temporary is, Creatine causes the muscles to retain water from what I have read and when I was taking it I did put on weight. When I stopped I lost most of my size. Since then I have never used it again and I changed the way I worked out. I have been putting on mass without Creatine and it stays on. I think its due to the fact that I train properly now but that’s my opinion. It’s my opinion and only a opinion, Protien is a very important part of body building, I eat 1g per pound of body weight each day. It’s very difficult to do at time and can be costly if your not a wise shopper.

The book you have read is correct in that proper nutrition and proper weight lifting is the key to building muscle. One thing I see is that you have, already found that supplements can get very costly. Speaking for myself I do not take many supplements, I do use protein (Whey) drinks, Glutamine (dosage like Clayton South mentioned), and a good water based multi-vitamin (I use the men’s health one’s from GNC).

As for cardio, I do cardio about 4 times a week for 30-40 minutes AFTER my workout. One thing I would recommend is not doing cardio before you workout, especially in the begging. Your body with be tired and you will not have as an effect work as you would if you had not did cardio. For my cardio I never run, I always walk or cycle, this is what I do and it’s not for everyone, but it works for me. No matter what you read about cardio, the sole purpose is to increase your heart rate to burn calories and this can be done without running and putting unneeded stress on your knees.

I would also like to mention and I’m sure you have read it in a book. One of the most important things about lifting weights is the contraction of the muscle and to do the exercise the correct way. I see so many people in the gym lifting beyond their means because they think people think they are weak. Everyone has to start somewhere even professional body builders. I have been there and I’m sure anyone who has been bodybuilding has too, they may not admit doing it but I’m sure they have (it’s very common in the beginning).

I’m sure I did not get into the detail about supplements that you may have wanted. Supplements are a good thing but you MUST also intake natural occurring proteins. You must also work out with the proper weight to get the best contractions in the targeted muscle group. To much weight is not effective and to little will not build mass. Now don’t get me wrong you must lift heavy to put on mass, but to much and your really not doping anything.
Good luck and most of all be patient you will get to your goal. It does not come over night per se.

[cormani]

very interesting and informative starting point for anyone looking into adding supplements to their bodybuilding arsenal.

thanks!