Bigger Leaner Stronger

by Michael Matthews

  26

  The Smart Supplement Buyer’s Guide

  In this age, which believes that there is a short cut to everything, the greatest lesson to be learned is that the most difficult way is, in the long run, the easiest.

  —HENRY MILLER

  Supplements aren’t nearly as important as some people would have you believe. The right ones can help speed up your results, but even then, they’re supplementary, not vital.

  So the first thing you need to know is you don’t need supplements. Absolutely none are necessary for reaching your health and fitness goals.

  That said, you should consider including several supplements in your regimen because sound scientific research has proven they can help you build muscle and lose fat faster, boost workout performance and postworkout recovery, and improve your general health and well-being.

  For instance, research shows that creatine, beta-alanine, and citrulline absolutely can help you gain muscle and strength faster, synephrine and yohimbine can help you burn more fat, and vitamin D and fish oil can improve your health and well-being in many ways.1

  On the other hand, a number of popular supplements you’ve probably heard of or even tried are proven duds.

  For example, branched-chain amino acids are often claimed to increase muscle growth, but a growing body of evidence shows they don’t.2

  Garcinia cambogia is one of the (if not the) most popular weight loss supplements of all time, but several studies show that while it may work in rats, it’s a complete flop in humans.3

  The same goes for the go-to supplement for boosting testosterone, Tribulus terrestris—it simply doesn’t work, period.4

  It would take an entire book to break down everything you see on the shelves of your local supplement store, so instead, I want to focus on the six types of supplements that are going to be most beneficial for you:

  Protein powder

  Fish oil

  Vitamin D

  Multivitamin

  Fat burner

  Muscle builder

  With these six supplements, you can positively and significantly impact just about every meaningful aspect of your physiology, including muscle growth, fat loss, inflammation, heart health, mood, brain and gut health, insulin sensitivity, energy levels, immunity, and more.

  We’re going to review each of these types of supplements broadly in this chapter, and then, in chapter 30, talk specifics (products and protocols).

  Let’s start at the top.

  Protein Powder

  Whey and casein and soy, oh my!

  The selection of protein powders on the market can be overwhelming. There are dozens of popular brands and scores of popular products.

  Which should you buy, and why?

  Should you choose an animal-based protein powder like whey, casein, or egg? Or maybe a plant-based protein powder like rice, soy, hemp, or pea will be best for you? Or a blend, maybe?

  Well, a good protein powder meets a few criteria:

  It doesn’t have to taste like a milkshake, but it should taste good and mix well.

  If you have to choke it down, you’re going to have trouble sticking with it.

  It should have a good macronutrient profile.

  It should provide the most protein for the fewest calories and be as low in carbs and fat as possible.

  It should have a good amino acid profile and be absorbed well by the body.

  This determines how useful it really is for our purposes.

  It should be affordable and offer good value in terms of cost per serving.

  I also believe it’s beneficial to choose a protein powder that doesn’t contain artificial sweeteners, food dyes, or other junk, simply because it helps reduce our overall exposure to these chemicals, which may not be as entirely harmless as we’ve been told.5

  There are several types of protein powders that pass this test. Let’s learn a bit about each (as well as two popular choices that don’t pass the test).

  The Scoop on Whey Protein

  Whey protein is Grand Poobah of protein powders, and for good reason.

  It provides you with a lot of protein per dollar, it tastes good, and its amino acid profile is particularly suited to muscle building.

  What is it, though, and what makes it special?

  Whey is a translucent liquid that’s left over after curdling and straining milk to make cheese. It used to be considered a worthless byproduct of dairy processing, but eventually its high-protein content was discovered.

  Scientists also discovered that whey is rich in the amino acid leucine, which plays a vital role in stimulating protein synthesis.6 This put whey at the top of the list for bodybuilders.

  What’s more, whey is quickly digested, which means it causes a dramatic spike in amino acids in the blood when eaten.7 This makes it ideal for postworkout supplementation, and research suggests it may stimulate more immediate muscle growth than slower-burning proteins like casein or egg.8

  In short, whey is an excellent all-around choice for protein supplementation. What type of whey protein should you buy, though? You have three to choose from:

  Whey concentrateWhey concentrate is the least processed form of whey protein. It ranges from 25 to 80 percent protein by weight, depending on the quality, and contains dietary fat and lactose.

  Whey isolateWhey isolate is a form of whey protein processed to remove the fat and lactose. It’s at least 90 percent protein by weight.

  Whey hydrolysateWhey hydrolysate is whey protein (concentrate or isolate, but usually isolate) specially processed to be more easily digested and absorbed.9

  Whey isolate and hydrolysate are often marketed as superior to whey concentrate in all respects, but this isn’t true. Isolate and hydrolysate do have advantages—more protein by weight, no lactose, better mixability and digestibility, and some would say better taste—but as far as bottom-line results go, whey concentrate works just fine.10

  That said, choosing the cheapest whey you can find, which will always be a concentrate, isn’t always a good idea. A quality whey concentrate is somewhere around 80 percent protein by weight, but inferior concentrates can be as low as 25 percent protein by weight.11

  The general rule with whey protein is you’ll get what you pay for. If a product costs a lot less than the going rate for whey, it’s probably because it’s made with low-quality ingredients.

  High prices aren’t always indicative of high quality, however.

  Disreputable supplement companies will often add small amounts of whey isolate and hydrolysate to a base of low-quality concentrate to create a “blend,” and then call special attention in their packaging and advertising to just the isolate and hydrolysate.

  To protect yourself as a consumer, always check ingredient lists, serving sizes, and amounts of protein per serving before buying a protein powder.

  First, look at the ingredients list because ingredients are listed in descending order according to predominance by weight. This means there’s more of the first ingredient than the second, more of the second than the third, and so on.

  Therefore, if a protein powder bills itself as a whey isolate but has whey concentrate as the first ingredient, it contains more whey concentrate than anything else and may in fact be mostly concentrate and contain very little isolate.

  Worse are “whey” protein powders that list milk protein (a very cheap alternative) before any form of whey.

  You should also look at the amount of protein per scoop relative to the scoop size, because a large discrepancy between the two is a red flag that something isn’t right.

  For instance, if a serving weighs 40 grams but contains just 22 grams of protein, don’t buy the product unless you know that the other 18 grams consist of stuff you want.

  A high-quality whey protein is easy to spot:


  Whey concentrate, isolate, or hydrolysate is the very first ingredient.If you see anything other than one of those three ingredients in the number one spot, find another product.

  The serving size is relatively close to the amount of protein per serving. It’ll never match because even the “cleanest” protein powders have sweeteners, flavoring, and other minor but requisite ingredients in addition to the protein powder itself.

  The Scoop on Casein Protein

  Like whey, casein protein comes from milk. Unlike whey, however, casein digests slowly, resulting in a steadier, more gradual release of amino acids into the blood.12

  There’s an ongoing debate as to whether whey or casein is better for gaining muscle, but here’s what most reputable experts agree on:

  Whey’s rapid digestion and abundance of leucine makes it a great choice for postworkout nutrition.

  Casein may or may not be as good for postworkout nutrition as whey.13

  Casein is just as good as whey for general supplementation needs.14

  You can speed up muscle recovery by having 30 to 40 grams of a slow-burning protein like casein (or low-fat cottage cheese or Greek or Icelandic yogurt) before bed.15

  As far as types of casein protein go, you have two choices:

  Calcium caseinate

  Micellar casein

  Calcium caseinate is a form of casein processed to improve mixability.

  Micellar casein is a higher quality form produced in a way that preserves the small bundles of protein (micelles) that are responsible for its slow-digesting properties and often destroyed during traditional manufacturing processes.

  This is why research shows that micellar casein is digested slower than calcium caseinate, making it especially beneficial for prebed use.16

  Similar to whey, when buying a casein protein, you should look at the amount of protein per scoop relative to the scoop size, because a large discrepancy indicates something isn’t right.

  The Scoop on Egg Protein

  Did you know that you can buy egg protein powder? Many people don’t, but you can, and it’s perfectly viable for two reasons:

  It has a high biological value, or BV.17This is a measurement of how efficiently the protein is absorbed and utilized by your body.

  As you can imagine, high-BV proteins are best for building muscle, and animal research suggests that egg protein is as effective as whey protein for this purpose.18

  Human research also shows that egg is highly effective at stimulating protein synthesis.19

  It has very little fat and carbohydrate.Egg protein powder is made from egg white, so it’s naturally more or less carb- and fat-free. That means more macros for your food!

  As far as types of egg protein go, you can choose powdered or liquid; either is fine.

  Also, in case you’re wondering, egg protein contains no cholesterol, so you can supplement with it in addition to any whole eggs you eat (if that’s something you’re concerned about).

  The Scoop on Soy Protein

  While studies show that soy is an all-round effective source of protein, it’s also a source of ongoing controversy, and especially among men.20

  According to some research, soy foods can have feminizing effects in men due to estrogen-like molecules in soybeans called isoflavones.21

  According to other studies, however, neither soy nor isoflavones can alter fertility or male hormones at normal levels of intake.22

  What gives, then? There isn’t a simple answer just yet.

  For instance, research shows that these effects can vary depending on the presence or absence of certain intestinal bacteria.23 These bacteria, which are present in 30 to 50 percent of people, metabolize an isoflavone in soy called daidzein into an estrogen-like hormone called equol, which can affect the body.

  This is why a study conducted by scientists at Peking University found that when equol-producing men ate high amounts of soy food for three days, their testosterone levels dropped and estrogen levels rose.24

  Another interesting twist can be found in a study conducted by scientists at Sungkyunkwan University, which found that in a high-estrogen environment, isoflavones suppressed estrogen production, and in a low-estrogen environment, they increased estrogen production.25

  So, the bottom line here is while soy is technically a good source of protein, eating too much of it may negatively impact your hormone profile, so why bother? There are plenty of other choices, including plant-based ones like rice and pea.

  The Scoop on Rice Protein

  You may not think much of the protein found in rice or even know it contained any protein, but it makes for quite the protein powder.

  Rice protein has a high BV of about 80 percent (similar to beef’s) and a robust amino acid profile very similar to soy’s, which is why research shows that it’s an effective muscle builder.26

  It also has a mild taste and pleasant texture and mouthfeel, making it an all-around winner for plant-based protein supplementation.

  As far as forms go, rice protein isolate is really the only game in town. If you want to make it even better, you can mix it with the next option.

  The Scoop on Pea Protein

  Pea protein is the real unsung hero of plant proteins. I mean, when’s the last time you heard a meathead say that he’s eating a lot of peas to help bulk up?

  Well, he could because pea protein has a high BV (about the same as rice’s) and, like whey, a large amount of leucine.27 That’s why studies show that pea protein is indeed effective in promoting muscle gain.28

  Pea protein is often combined with rice protein because they taste great together and have complimentary amino acid profiles, combining into something chemically similar to whey. In fact, this mix is often referred to as the “vegan’s whey.”

  Pea protein powder comes in two forms:

  Pea protein concentrate

  Pea protein isolate

  Both pea protein concentrate and isolate are created by drying and grounding peas into a fine flour, mixing it with water, and removing the fiber and starch, leaving mostly protein with a smattering of vitamins and minerals.

  Whether the final product is considered a concentrate or isolate just depends on how much of the nonprotein elements are removed. Pea protein isolate needs to be 90-plus percent protein by weight, whereas pea protein concentrate can be anywhere from 70 to 90 percent protein by weight.

  This is why I prefer isolate over concentrate (less carbohydrate and fat).

  The Scoop on Hemp Protein

  Hemp protein is highly nutritious but only about 30 to 50 percent protein by weight, which means it comes with quite a bit of carbs and fat.

  Furthermore, hemp protein isn’t absorbed nearly as well as soy, rice, or pea protein and is lower in essential amino acids, making it even less useful as a protein supplement.29

  That’s why I look at hemp protein powder more as a whole food than a protein supplement, and why I don’t recommend it purely for protein supplementation.

  The Scoop on Collagen Protein

  Collagen protein is all the rage at the moment, thanks mostly to slick marketers and prominent diet and health influencers.

  Unfortunately, it doesn’t even deserve a spot on the stage, let alone the spotlight.

  As you know, the amount of essential amino acids a protein provides is very important, especially for improving body composition.

  Collagen protein scores very low in this regard because while it’s abundant in the amino acids glycine, proline, hydroxyproline, and alanine, it’s low in the essential amino acids leucine, isoleucine, and valine, which are most related to muscle building.30

  It’s also low in sulphur, which is involved in a number of bodily functions such as blood flow, energy production, and protecting cells from oxidative damage.31

  One thi
ng collagen protein does have going for it, however, is the high amount of glycine, which can improve the quality of your skin, hair, and nails. That said, glycine is dirt cheap, and you can buy it alone (and in bulk) if you want to supplement with it.

  Fish Oil

  Fish oil is exactly what it sounds like: oil obtained from fish. Popular sources of fish oil are salmon, herring, mackerel, sardines, and anchovies.

  The reason fish oil supplements exist is they’re a very good source of two nutrients mentioned earlier in this book: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

  We recall that EPA and DHA are known as omega-3 fatty acids and that our bodies can’t produce them, which is why they’re also known as essential fatty acids.

  Unfortunately, studies show that the average person’s diet provides just one-tenth of the EPA and DHA needed to preserve health and prevent disease.32 This is a serious concern because studies show that inadequate EPA and DHA intake can increase the risk of a number of health conditions, including heart disease, Alzheimer’s, and cancer.33

  Thus, when EPA and DHA intake is too low, increasing it can benefit you in many ways, including:

  Improved mood (lower levels of depression, anxiety, and stress)34

  Better cognitive performance (memory, attention, and reaction time)35

  Reduced muscle and joint soreness36

  Improved fat loss37

  Prevention of fat gain38

  Faster muscle gain39

  Fatty fish isn’t the only way to get more EPA and DHA in your diet. Grass-fed meat, free-range eggs, and vegetable oils are other options, but none are ideal.

  Omega-3 levels are much lower in meat and eggs than fish, and vegetable oils don’t contain EPA and DHA but instead the fatty acid alpha-linolenic acid (ALA), which the body then converts into EPA and DHA.40

  Research shows that this conversion process is very inefficient, however, so you would have to eat large amounts of ALA regularly to supply your body with enough EPA and DHA.41 This is why vegans often have omega-3 fatty acid deficiencies.42