Q:  What are the best supplements for gaining mass?

A:  Mass gains will not come from supplements alone. Unless you’ve got the other areas solidly in place, in fact, you will be absolutely wasting your money. If you’re on track with your training, eating and recuperation, however, the following supplements will give a major boost to your muscle building endeavors:

(1) Protein powder: These offer complete proteins in the right combinations and minus the fat that inevitably comes from animal proteins. When shopping for powders, look out for whey based proteins – they have the highest utilization and absorption rates.

(2) Creatine: This compound supplies energy to our muscles. It also has a muscle protein synthesizing effect while minimizing protein breakdown. In addition to all of this, creatine also promotes fat loss. The best source of creatine is creatine monohydrate which contains the highest amount of pure creatine that it is possible to get. Best results come from an initial loading period of 20-25 grams for 5-7 days to achieve a muscle-creatine saturation point and then continuation with a maintenance dosage of 5 grams per day taken immediately post work-out.

(3) Glutamine: This non-essential amino acid prevents muscle catabolism (breakdown), promotes muscle anabolism (building),  boosts the immune system, and enhances glycogen storage. Take 20 grams per day on an empty stomach. Divide this amount into 5 gram increments, taken first thing in the morning, pre and post work-out and before bed.

(4) Essential Fatty Acids: Not all fats are bad – in fact some are essential for the building of new cells. The ones we need are Omega-3 and Omega -6 and it’s best to take them in liquid form such as in flax seed oil.