Question: I am a 38-year-old male who works out regularly. I know there are many “muscle building” supplements on the market, but which one should I use?

        Answer: Before you hit the supplement market, be sure that you are eating the right foods. Many people waste time and money buying supplements because of advice from a friend in the gym or through advertisements.

        My experience has taught me that supplementation should be earned. By this I mean that before you buy one supplement, you should have mastered the “art” of eating the right foods consistently.

        Daily, you should be eating four to six meals consisting of slow-release starchy carbohydrates, such as oatmeal, plain baked potatoes (sweet and white) and whole grain brown rice; lean proteins, such as white meat poultry, low-fat fish and egg whites; fibrous carbohydrates (veggies), including broccoli, asparagus, green beans and leafy-green salads; a moderate amount of high-fiber fruits for their high amount of simple sugars, and good fats, such as safflower or flaxseed oils.

        Many people don't discipline themselves when it comes to eating the right foods, and then they turn to supplements to make up for it. Supplements work best when they are added to solid, consistent eating habits. All the hype surrounding supplements and the people selling them give the impression that they grant wishes with each serving, but that isn't the case.

        In addition, healthy eating must be paired with hard work with the weights and consistent aerobic/flexibility work. I challenge you to push yourself harder in the weight room and with all of your other workouts. This will ensure that your body is efficiently utilizing the carbohydrates for energy, the protein for muscle building and repair and the veggies and good fats for proper bodily system functioning.

        When you have proved that you are working harder and eating at high levels, but you still want to go further, supplementation can come into play. It usually starts with protein and carbohydrate powders, drinks and bars, then moves to amino acids (building blocks of protein), creatine monohydrate, fat burners, growth hormone, etc.

        Before you take any of these, have a fitness/nutritional expert help you sift through what works and what doesn't so as to ensure safety and effectiveness. Despite the large amount of junk that is sold, there are many supplements that work.

        E-mail personal trainer Dave Patania at davpatania@aol.com.
       

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