[jamessong]

i dont take em,
i dont believe em it,
my friend (who got big without supplements) also said dont take em,
im 14 and i bench around 130,

do you guys take em?

like i drink proteins shakes once in a blue moon when im kinda hungry after workout but that is it,


and...

are there any supplements that are healthy that make ur muscle bigger faster? not creatine that stuff is very bad

[aF 1]

there are plenty of good supplements out there
for starters
take a good multi-vitamin

take whey protein liberally - its perfectly safe, and very effective esp post-workout
and dont be afraid to take creatine - its a naturally produced substance in your body and in my experience is very effective in the short term and will definitely amp up your workouts

[Deafz]

You are only 14. You shouldn't even be considering supplements. Though, there are plenty of safe good supplements you could take. There is whey, multi-vitamins, fish oil, EFAs and a bunch more. If you don't know what these are Google them.
Anyways, how can you say Creatine is bad? Do you even know what creatine is? Creatine is a compound that is produced in your body to give your muscles nerves and energy. It's already being produced in your body why would taking supplements be bad? It's natural.

[aaandy]

I take Optimum Nutrition 100% Whey Protein, BSN Cellmass (Creatine), BSN No Xplode (Nitric Oxide), and Optimum Nutrition Opti-Men Multivitamin.

Protein is essential to body building. Start drinking shakes.
Creatine is created by your body. Google the rest if you want to know how it works.
No Xplode is no joke! I swear by this stuff pre-workout.
Multivitamin is a must. Do not replace it with fruits and veggies though. The more the better.

[jamessong]

yeah but they are side effects, i know what they are 5 of my friends take em they are really big,

it was also proven if u stop taking them and stop working out for 2months u lose all that muscle

[bLufurBaLL]

^ur too young to begin taking supplements.
also, I think the goal for most guys is getting "big" .. not really a side effect.

.. iif u stop lifting for two months.. u can't really expect to look the same was you did while u were lifting weights..

[aaandy]

yeah but they are side effects, i know what they are 5 of my friends take em they are really big,

it was also proven if u stop taking them and stop working out for 2months u lose all that muscle

Umm, are you sure you know what they are? You seem confused. These supplements are not anabolic steroids. Would you care to list the side effects? Also, what was proven? Evidence?

You need 1g of protein per pound of muscle. If you do not meet those requirements you will not sustain your muscle mass whether you take protein shakes or not.

Creatine is used for the resynthesis of ATP. Adenosine Triphosphate, is the "power" that drives muscular energetics. When a muscle is required to contract, the bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). The energy released by breaking this bond powers the contraction of the muscle. When ATP is depleted within the cell, the cell can no longer contract. There are several methods by which the body rebuilds ATP. The fastest method, without oxygen, is through CP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. This phosphate portion bonds to the ADP, turning it back to ATP. Once CP stores within the cell are depleted, the body must use other methods to replenish ATP.

Nitric oxide(NO) is synthesized from the amino acid l-arginine in the endothelium of blood vessels by an enzyme called Nitric Oxide Synthase (eNOS) which catalyzes the conversion of l-arginine to NO and Citrulline.

Citrulline can be recycled to arginine by combining with aspartate and thus become an available substrate for eNOS again. Once produced, NO is a potent vasodilator, meaning that it acts to relax the smooth muscle cells of the blood vessels, which increases the diameter of the blood vessel and allows more blood to flow through that area. Imagine gripping a water hose tightly and turning water on.

The flow of water would decrease through that area. If you relax your hands, the water flows through the hose faster. Think of the hose as your blood vessels, your hands as the smooth muscle, and the water as your blood (carrying nutrients in it).

By relaxing the smooth muscle cells of the blood vessels, more nutrients (including amino acids) will be allowed to pass through that area and be made available for uptake by the skeletal muscle. In addition to being a potent vasodilator itself, NO also stimulates production of cyclic GMP (cGMP), another potent vasodilator.

[Deafz]

yeah but they are side effects, i know what they are 5 of my friends take em they are really big,

it was also proven if u stop taking them and stop working out for 2months u lose all that muscle

There is a reasonable explanation how your friends lost their "muscles". Creatine causes the body to retain water. Thus causing you to look "big". Creatine doesn't make you have huge muscles. Sorry.

.. iif u stop lifting for two months.. u can't really expect to look the same was you did while u were lifting weights..

Actually, you can retain all muscle mass if you keep your corrected calorie intake up.

[bLufurBaLL]

Actually, you can retain all muscle mass if you keep your corrected calorie intake up.

ooh i didnt know that =]

also, I think the creatine retaining water is temporary (it retains only during the loading period)
the main purpose is to increase performance of ur exercise

[Deafz]

Creatine is produced or taken to give your muscles some additional energy. One of it's effects is to retain water. This is what gives you the "huge muscle" effect. This will only last while you are on the surplus.