What you would basically need is the following stack(anything extra is up to you) -
1. broth powder for electrolytes to have the energy to workout
2. Soy Lecithin
3. BCAA
4. Creatine
5. Glutamine
This supplement stack is the right recipe for me to start seeing muscles getting bigger and harder. They stay hard and do not diminish in hardness compared to other stacks that I tried.
You don't really need any supplements that are branded to be popular. I tried many famous expensive brands of protein powder and clear liquid pills but even they did not work as well as my current stack that is affordable and natural.
I'm sure many have heard of how some bodybuilders used certain artificial supplements to boost their gains to the point that their organs give up and they died. So it is best to keep to the body's limits as much as possible and use safe supplements as much as possible.
I tried many brands of protein powder. But still they did not work as well as my current stack. You can simply eat peanut butter and jelly sandwiches to reach your required RDA for protein.
I started going to the gym 2 and a half years ago. I can say that most of this time was wasted because I could not find any useful muscle building advice from anywhere, even from the internet. Almost everyone was selfish and did not wish to share information for free. So many people on the internet are so dumb and hateful.
I hope to post this following information for the hope that as a human race, we can all benefit as a whole in the area of fitness, so that we can then move on to improve other things on this planet that requires our immediate attention.
My supplement information has been personally tested to work for me. My current bodyfat percentage is 6.8% as measured by a scale with electrodes that can be held by both hands.
You can go to my instagram account name tangtimothy where you can see my bodyfat results, the supplements I use and food that I eat.
I encourage people to stop taking whey protein because so many Earth resources are wasted just to breed cattle to produce milk. Cows are artificially impregnated to produce milk, they don't just produce milk without having babies.
Supplements such as BCAA, creatine, lecithin and glutamine can all be vegan and still work to produce muscle very intensely. You can find these easily at iherb. Use the vegan keyword when you search for vegan supplements. Use my coupon code ZLL348 if you wish to reward me for my information.
Preworkout electrolytes can be consumed in the form of vegetable soup. Go to iherb and search for "vegetarian broth powder"
Soy Lecithin - Many bodybuilders consume eggs and whey because they create great gains. The phosphatidic acid found in them has the ability to activate mTOR that builds muscle according to studies. A study has found that phosphatidic acid from soy stimulated mTOR signaling almost 3 times that of egg sources.
This would mean that even consuming soy lecithin granules can be better than consuming eggs and whey protein for mTOR signaling.
<b>Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy</b>
"The lipid messenger phosphatidic acid (PA) plays a critical role in the stimulation of mTOR signaling. However, the mechanism by which PA stimulates mTOR is currently unknown. Therefore, the purpose of this study was to compare the effects of various PA precursors and phospholipids on their ability to stimulate mTOR signaling and its ability to augment resistance training-induced changes in body composition and performance."
"In phase one, soy-phosphatidylserine, soy-Lyso-PA, egg-PA, and soy-PA stimulated mTOR signaling, and the effects of soy-PA (+636%) were significantly greater than egg-PA (+221%)."
"mTOR is a master regulator of cellular growth, and PA is widely known to be involved in the regulation of the mTOR pathway [13,20,23,24]. Specifically, our previous studies have determined that an increase in the exogenous availability of C8 PA, or PA derived from egg, is sufficient to induce a significant increase in mTOR signaling [14]. Research by Lehman et al. reported the effects of PA along with various other phospholipids in their ability to induce p70 activity revealing that only PA was sufficient to induce an increase in p70 activity [25]. However, phase one of the current study demonstrates that not only is soy-derived PA sufficient, but soy-derived LPA and S-PS can also stimulate a robust increase in mTOR signaling. Moreover, these lipid species were directly compared to the effectiveness of E-PA, and the results demonstrated that, compared to egg-derived lipids, all of these soy-derived lipids were more potent agonists of mTOR signaling. This could be due to the composition of the PA molecule. For instance, Foster et al. have reported differing effects of PA based upon the structure of its fatty acid components; wherein, two saturated fatty acids promoted storage, yet one saturated and one unsaturated fatty acid promoted signaling [16]. Thus, the higher unsaturated fat content of soy may explain these observations. This suggests that soy derived PA, LPA, and PS are superior agonists of mTOR signaling, and therefore, they appear to be suitable candidates for augmenting the effects of RT on muscle mass."
BCAA - The 3 amino acids reduces muscle breakdown during workouts. Preventing muscle wasting would speed up muscle formation quickly.
"Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise1
Yoshiharu Shimomura*,2, Taro Murakami*, Naoya Nakai†, Masaru Nagasaki*, and Robert A. Harris**"
"Effect of BCAA supplementation on muscle performance in sport and exercise
Effects of BCAA supplementation on muscle protein metabolism in relation to exercise.
The effects of BCAA supplementation before and after exercise on muscle-protein metabolism and exercise-induced muscle damage were examined in humans. It was reported (23) that an oral supplement of BCAAs (77 mg/kg body wt) before exercise increased intracellular and arterial BCAA levels during exercise and resulted in suppression of endogenous muscle-protein breakdown. It was also reported that oral BCAA administration (12 g/d for 2 wk and an additional 20 g each before and after the exercise test) suppressed the rise in serum creatine kinase activity for several days after exercise (24). Similar effects were also observed in a study in which subjects ingested an amino acid mixture (that contained 3.6 g of amino acids with 37% BCAAs) before and after the exercise test and 2 doses/d of the amino acid mixture for 4 d after the exercise test (25). The amino acid supplement also diminished muscle soreness that usually follows exercise. Although the mechanism responsible for the protective effects of BCAA supplementation against exercise-induced muscle damage and soreness have not been elucidated, it is presumed that stimulation of protein synthesis by leucine and suppression of exercise-induced protein breakdown by BCAAs may be involved."
"Concluding remarks
It is clear that exercise promotes degradation of BCAAs. Promotion of fatty acid oxidation appears to be associated with greater rates of BCAA oxidation, which suggests that fatty acids may be regulators of BCAA oxidation. Furthermore, muscle-protein synthesis is enhanced after exercise. From these findings, it may be concluded that the BCAA requirement is increased by exercise. BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests that BCAAs may be a useful supplement in relation to exercise and sports."
Creatine - the body naturally creates myostatin, a substance that inhibits muscle formation. Creatine suppresses the effects of myostatin. It also increases the energy flow between cells. Creatine is even used for cosmetic purposes and can even reduce fine lines on the face. It is crucial to utilize creatine to increase one's energy for workouts.
"Energy Enhancing Supplement
Creatine is an essential, natural substance that is synthesized in the body from three amino acids: glycine, arginine, and methionine. Creatine plays a very powerful role in energy metabolism as a muscle fuel in its role in regenerating ATP.
Operating through the ATP/ADP cycle (Fig. 3), creatine phosphate maintains ATP levels by serving as a reservoir of high-energy phosphate bonds in muscle and nerve tissues. The energy required to rephosphorylate ADP into ATP depends on the amount of phosphocreatine (PCr) stored in muscle tissues. As phosphocreatine is depleted during exercise, energy availability declines due to a loss of ability to resynthesize ATP at the rate required.
While scientists have been aware of creatine since 1832, it was not tested as a performance-enhancing nutrient until 1943, when researchers learned that creatine supplementation extended the cycling times of athletes.5 This nearly-forgotten, single, isolated report languished in the medical literature for over 50 years. Recently, however, a number of studies have corroborated this early study, showing that creatine enhances both strength and endurance in athletes. In one study, creatine was given to 25 football players who had reached a plateau while undergoing a weight-training program. After 28 days of supplementation with creatine, researchers measured a 41 percent increase in “lifting volume” (sum of all lifts).6
Another five-week study of 42 football players also showed gains in strength and mass.7 as did a study of 29 women who took supplemental creatine for ten weeks.8 Some researchers have shown strength gains with as little as five to seven days of supplementation.9,10"
Glutamine - I personally tried and tested it for years already. Every time I stopped taking it, I started to feel feverish due to muscle soreness. When I take it, muscle soreness is greatly reduced. Therefore, I feel that glutamine is a very effective buffer against infection.
[PubMed article]
"Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection?
Abstract
Glutamine is normally considered to be a nonessential amino acid. However, recent studies have provided evidence that glutamine may become "conditionally essential" during inflammatory conditions such as infection and injury. It is now well documented that under appropriate conditions, glutamine is essential for cell proliferation, that it can act as a respiratory fuel and that it can enhance the function of stimulated immune cells. Studies thus far have determined the effect of extracellular glutamine concentration on lymphocyte proliferation and cytokine production, macrophage phagocytic plus secretory activities and neutrophil bacterial killing. Other cells of the immune system remain to be studied. The high rate of glutamine utilization and its importance to the function of lymphocytes, macrophages and neutrophils have raised the question "why glutamine?" because these cells have access to a variety of metabolic fuels both in vivo and in vitro. I have attempted to answer this question in this article. Additionally, knowledge of the rate of utilization and the pathway of metabolism of glutamine by cells of the immune system raises some intriguing questions concerning therapeutic manipulation of utilization of this amino acid such that the proliferative, phagocytic and secretory capacities of cells of the defense system may be beneficially altered. Evidence to support the hypothesis that glutamine is beneficially immunomodulatory in animal models of infection and trauma, as well as trauma in humans, is provided."
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