Supplements for Beginners and Intermediates in Hypertrophy and Strength Training

Introduction

• Presenter: Dr. Mike Izzertel
• Discussing: Which supplements are worth it for beginners and intermediates

Constraints of Discussion:

• Legal supplements only (no steroids, growth hormone, SARMs, peptides)
• Safe and effective supplements
• General guidelines, not specifics for individual deficiencies

Target Audience:

• People who lift and eat well
• Looking for effective and safe supplements

Supplements Worth Considering:

1. Protein Shakes

• Types:
  • Whey: Fast-digesting, ideal for post-workout
    • Concentrate, isolate, hydrolysate: Differences don't matter much
    • People with lactose issues: Try isolate or hydro
  • Casein: Slow-digesting, good for long intervals between meals
  • Mixed proteins (casein + whey), egg protein, soy protein: Intermediate digestion
    • Soy protein is safe and beneficial
• Serving Size:
  • Amount of protein per meal = Total daily protein intake ÷ Number of meals

2. Workout Carbs

• Purpose:
  • Prevent muscle breakdown
  • Maintain workout intensity
  • Improve protein utilization
• Types:
  • Dextrose powder, Gatorade, Powerade
• Usage:
  • During longer workouts or after training
  • Typically paired with a protein shake
• Serving Size:
  • Depends on workout volume, intensity, overall diet

3. Slow-Digesting Carbohydrate Supplements (e.g., Waxy Maize)

• Purpose:
  • Slow-digesting carbs for meal replacement
• Preparation:
  • Combine with protein powder
• Benefits:
  • Can be used in varied conditions, convenient for meal replacements

4. Creatine

• Effectiveness:
  • Muscle growth, performance improvement, set-to-set recovery, healthy aging
• Type:
  • Best studied: Creatine monohydrate
• Serving Size:
  • Typically 5 grams daily
• Usage Tips:
  • No timing required, safe for long-term use
  • Water weight gain expected, no impact on kidneys

5. Multivitamin/Multimineral

• Purpose:
  • Insurance policy to avoid deficiencies
• Type:
  • Any basic brand, e.g., Walmart's Great Value
• Serving Size:
  • One pill daily
• Warnings:
  • Avoid overdosing; excess is either expelled or can be toxic

Summary

• For beginners: Supplements are not necessary; focus on diet and training
• For intermediates: Consider supplements based on specific needs
• For advanced athletes: Consult a sport nutritionist for tailored advice
• Pre-workouts: Not covered extensively, but can be used responsibly

Recommendations

• Beginners: Focus on diet and training before adding supplements
• Intermediates: Evaluate supplements based on individual requirements
• Advanced: Tailored supplementation advice may be beneficial
• General: Be safe, follow recommended dosages, choose supplements wisely