Estoy suscrito al Newsletter de Elliot Hulse y recibí hoy este email que he leído ahora y aunque dice cosas que ya sabía, mola, así que lo dejo por aquí. Todo viene de Examine.
Guys - I've gotten some really good feedback on Examine.com's guide I
mentioned on Monday. A lot of you have already gone out and bought their
awesome guide (which is on sale for $29 until tonight, and then goes up to $49).
At the same time, some of you guys have asked if they really are unbiased.
You know me, I'm not one to say that supplements can replace hard work.
But they can help your efforts. So I went and asked Dr Spencer Nadolsky, Examine.com's director, if he could give us the low down on the top
bodybuilding supplements.
In case you think Spencer is a doctor who doesn't lift, he's cutting down for a
bodybuilding competition right now. His best lifts are a 475 bench, 575 squat,
and 670 deadlift. He's not only smart, he lifts. So lets hear what he has to say:
Glutamine
CLAIM: Glutamine is sold as a muscle-building supplement. Worldwide it grosses
$600,000,000 per year!
TRUTH: Glutamine works... if your muscle cells exist only in a petri dish. In the
real world, your small intestines don't let the excess glutamine actually reach
your muscle cells. They keep it for themselves (so it's actually a good
supplement if you have intestinal disorders)
BOTTOMLINE: A waste of your money (unless you have serious intestinal issues)
Protein Powders
CLAIM: Protein powders are a "fast" source of protein, which helps build
muscle faster
TRUTH: Your body always has a pool of amino acids available to it. Unless you're
working out fasted (at which point you should have some protein before your
workout), worrying about speed is not worth it. You should worry about your
daily protein consumption
BOTTOMLINE: Protein powder is a great (and tasty) way to get extra protein, but
it's no more magical than chicken breast.
Creatine
CLAIM: Helps muscle-building and power output.
TRUTH: Actually true! Creatine is basically extra energy for your cells. When
lifting weights, your body uses that extra energy to let you eke out a few extra
reps. In fact, all your cells use creatine as extra energy, so it also extends to
your brain and other parts.
BOTTOMLINE: Cheap and effective, creatine works. It's also incredibly safe.
Beta-alanine
CLAIM: beta-alanine is a precursor to carnosine, which is an intracellular buffer
for acidity. It's supposed to help with fatigue
TRUTH: It does technically work, but we're talking about for exercises that last
from 60-240 seconds.
BOTTOMLINE: It does seem to help build a bit of extra muscle and burn a bit of
extra fat.
"Testosterone Boosters"
CLAIM: Various herbs (the most popular is tribulus terrestris) which are
supposed to help increase your T-levels.
TRUTH: These "testosterone boosters" are really "libido boosters." Most people mistakenly think that higher libido means higher test; unfortunately, not true;
BOTTOMLINE: Use them if your libido is low. Otherwise a waste of money.
BCAAs
CLAIM: Branched amino acids are the muscle-building amino acids. Taking them
is supposed to mean more muscle.
TRUTH: Whey and other meat proteins are high in BCAAs already.
BOTTOMLINE: If you're getting enough protein, no need for BCAAs.
Fish Oil
CLAIM: Is supposed to help balance your body's n3:n6 ratio and help with
inflammation.
TRUTH: Fish oil contain omega-3 (n3) fatty acids, which do help decrease
inflammation. Ideally you want a ratio between 1:2 to 2:1 of n3:n6 fatty acids.
BOTTOMLINE: If you aren't eating fatty fish a few times a week, consider
supplementing.
Mass Gainers
CLAIM: Marketed to hardgainers, is supposed to help you "pack on muscle"
TRUTH: Mass gainers are basically protein powder + sugar.
BOTTOMLINE: Way too expensive for what you get. Either eat more, or make
high-calorie shakes. Waste of money.
Abrazos.
