Ergogenic Aids - Jamie Sawyer

The advancement in sport’s supplements has come a long way since the days when I first lifted a barbell. Protein no longer tastes like I’ve licked the teachers chalk board, and fish oil no longer tastes like, well fish!

But this isn’t where the advancements stop.

The quality and range of supplements available today can take our training to a completely new level. Be it enhancing recovery, improving energy, increasing muscle growth and helping to break through that plateau.

When your training is stalling, but you feel like your diet, recovery and training plan are sound, then these few additional supplements may well be the thing you’re looking for.

If you are reading this then it’s safe to assume that you are no stranger to physical activity and the gym. (If not, maybe you should check these places out, then, come back to this article). If this is the case then the first and foremost supplement you should consider is creatine (I don’t consider protein and omega 3 fish oils supplements, they should be staple parts of your diet).

Why creatine? - When we produce powerful, rapid muscular actions that require high amounts of force, such as a sprint or power clean, we use the ATP-PC energy system:

ATP-PC (Adenosine Tri Phosphate – Phosphocreatine System)

• LASTS MAX 8-10 SECS

• COMPLETE REPLENSIHMENT TAKES 2-5 MINS

• 60% REPLENISHMENT WITH 1 MIN

• PRODUCED AND STORED IN THE LIVER

During these powerful contractions one of the 3 phosphates in ATP ‘snaps off’, leaving 2 phosphates remaining. The ATP molecule is now referred to as ADP because it has lost 1 of its phosphates. In order to continue providing enough energy for successive contractions, we need to re-use this ADP by finding a phosphate donor. This is where creatine comes in to play. The creatine phosphate molecule will donate its phosphate, turning ADP back into ATP, allowing the continuation of that muscular contraction. The more creatine we have stored the more times this process of reformation can occur. The resulting outcome being an increase in muscle size, strength and power.

This type of cycle is essential for providing energy for powerful explosive movements. Therefore, if you are involved in power sports, weight training, sprinting or any other explosive event, creatine would be my first recommendation.




How to take it:

There are many who like to load up on high doses of creatine, and the benefits are noted. However, when compared to non-loading protocols, the difference isn’t enough to make me want to load.

My recommendation:

• Take 3-5 grams daily for around 2 weeks then maintain at the same dosage but only on training days.

• Take post workout alongside a carb' based source to improve delivery to the muscle – Vitargo, Maltodextrin, Palatinose.

• Make sure you take a few weeks off every 2-3 months so you don’t affect your body’s own creatine production.

Oh and by the way, creatine has been known as a smart drug. Getting bigger, stronger and more intelligent, time to get some, don’t you think?

Tribulus

All aspects of our training and nutrition are geared toward one major factor, increasing our body’s testosterone production. Almost everyone I meet in the gym tells me they want more muscle and less fat, let’s face it, who doesn’t?
By increasing the bodies natural testosterone levels, lean muscle mass will increase and body fat levels will drop. Resistance training is an effective way of doing this, however, the other options are:

• Sleep – get at least 8 hours per night (the hours before midnight are worth 2 of the hours after, ZMA will help)

• Sex – you can make your own mind up

• Supplementation – Tribulus


Tribulus is a herb which when absorbed by the body signals the release of Luteinizing Hormone (LH). This hormone then tells the testes to produce more testosterone. More testosterone means that weight you were once stuck on may now seem like a warm up.
In my experience of taking this I found my concentration in the gym was incredible, and the results that followed certainly made me a fan. I did however, find in the first 2 weeks that my aggression was slightly increased, (I’m generally a very chilled out, laid back person, just ask my anger management coach!) but I was able to channel that into my training. In talking to others it’s clear that Tribulus affects each person differently, but commonly we all felt that we could give the 300 Spartans a run for their money.

Discuss on the MP Forum.