Actually, I've had a few questions and have been waiting for something like this. First off, through your company do you sell supplements? This usually has tremendous impact on the ansewrs I receive. I've lifted weights for several years now, and continually hear about the new 'best thing on the market,' but personally don't buy it. I'm a fairly lean 6' 180lbs ( about 2m 83 kgs or something), so at the moment I'm trying to put on muscle weight. I eat a high calorie, carbohydrate and protein diet. I drink a protein shake after workouts along with creatine, and have had pretty good results. My question has more to do with other supplements such as NO-Xlode or OnCycle OffCycle, etc. Do any of these or even simple products like glutamine work? I know what they claim to do, both chemically and physically, but does it really work or is it just a bunch of biology mumbo-jumbo to get you to buy it? Which products do you suggest? I had a friend on another blog page tell me he was in the business for a while and it's basically all crap, and to stick with the creatine, protein and multi-vitamin. If this isn't your specialty or if it doesn't fall into a nutritionist's realm, I'll understand, but my buddies have always been into this, and have become quite big, but I don't know what's genetic, what's done by just the protein, etc. Thanks for any help with this topic.
-Brett
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Hello Brett
Yes, Nutrioutlet is a supplement company. We sell supplements from manufacturers like Muscletech, Labrada, Universal Nutrition ect...
In relation to the New best thing, I can understand your attitude towards this. Unfortunately what happens in the supplement industry is that it can become very "marketing" orientated. This is sad for sports nutritionists, because supplements are beneficial to athletes - but it is a case of chosing the correct supplements for your body and your sport. There are many supplements that can be very beneficial to Rugby players, and some that would be a waste of your time and money to buy and take
I am employed by Nutrioutlet as a nutrition and supplement advisor. I have used sports supplements successfully in my own career as a professional strength athlete and had many gains from them. What really annoys me though, is that some supplement companies push you into taking supplements as the answer to all of your problems. :%#%#: Alot of supplements can be excellent and complement good training, good nutrition and a good lifestyle. All of these are as important as each other in your quest to becoming a successful athlete.
I can most definately vouch for glutamine - especially for the Rugby Player. Glutamine is 1 of the 11 non-essential amino acids found in the body. Non-essential does not mean non-important but rather that the body can produce glutamine by itself.
The reason that i would recommend supplementing with glutamine is that under normal circumstances, the body is able to produce more than enough glutamine to replace depleted loads - but - during times of high stress (i.e. weight training and/or a rugby match) the body is unable to keep up with the amount of production needed to replenish thus being very beneficial to replace lost stores through supplementation.
Glutamine increases the hydration state of your muscle cells. This hydration can change rapidly and once the cells are depleted - that is when they enter the catabolic state. Glutamine is also responsible for promoting the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system.
When looking to build muscle - glutamine plays a huge role in this process as it is a nitrogen donor - meaning that it moves nitrogen around in the body to where it is needed. A positive nitrogen balance is necessary in the effort to gain muscle mass.
Glutamine also plays a part in the Krebs cycle as a non-carbohydrate source of energy. Glutamine converts into glutamate and produces ATP which is an energy molecule. With adequate amounts of glutamine in the body through diet or supplementation, little or no muscle is broken down to provide glucose. Having too little glutamine in your body results in muscle atrophy.
The list of benefits by supplementing with glutamine is great. Supplementing glutamine means that you are able to monitor how much glutamine you are getting into your body. i.e. a dosage of 2-3g post workout builds protein, repairs and builds muscle and can induce the growth hormone levels in your body.
Hospitals are even using high levels of glutamine to treat patients with HIV and burn victims (also in some cancer patients although this is controversial) and is also used in the treatment of Crohn's disease. There is an air of caution over diabetics using glutamine as they metabolize glutamine abnormally.
Finally, glutamine is also a mood elevator and is being researched with its regards to the positive effects on neurodegenerative diseases. It has been shown to increase mental performance and also helps with long and short term memory.
There are still many ongoing studies regarding the effects of glutamine, but up until now it has shown no side effects and can be of great benefit to athletes, especially rugby players.
The list of supplements I would advise a Rugby Player to take are:
Whey Protein
Vitamins and Minerals
Glutamine
Creatine
ZMA
Joint supports (Omegas 3-6-9, and glucosamine)
Other things that are beneficial are:
Caffiene - pre workout
Energy drinks
Protein bars (Anything labrada tastes unbelievably good)
Then there are other supplements that can assist in specific things, that I can explain at a later date. For example, a great supplement to assist in fat burning is L-Carnitine. Taking BCAA's are also highly effective in muscle building. When you are wanting to gain weight - muscle gainers are highly effective and help you get in the calories you need without eating constantly throughout the day.
Those who meet their daily calories requirements and follow a good diet will see the effects of correct nutrition. Meeting daily requirements as a rugby player can be quite hard, which is why many pro's opt for supplements, an good and easy way of measuring what is going into your body.
Just to give you an idea of your daily calorie intake:
As a 6' 180lb Rugby Player your BMR (Basal Metabolic Rate) assumimg you are 10 -14% bodyfat (you said your were fairly lean) = 1846 calories
Lets say you are Moderately active throughout the day which means your Daily Calorie Expenditure is = 3045
This is the number that you should work from when wanting to gain or lose muscle mass. Mainting this amount of calories each day will mean that your muscle mass amount and body fat % will stay the same at this activity level.
Hope that you find this of interest
Nutrioutlet
