From Soren in Denmark, a 27 year old who wants to get in condition to compete.  He wants to know what supplements to use and he also asked if I was still competing.  His questions are:

Dear Mike:

I've always been your fan but living in Denmark we don't have access to many of the great magazines you've got in the U.S.  My questions are: 1) Where are you, in contest matter of speaking?  I haven't seen a lot of you lately.  I miss your freaky condition in the magazines. 2) What kind of supplements do you use? 

Dear Soren:

Thanks for your questions.  To answer your first question, no, I am no longer competing.  Although I do miss it, I am enjoying life after bodybuilding!  I have been staying busy with various business projects as well as running my personal training company and fitness camp.  I'm also an IFBB judge, which is interesting since I am judging the bodybuilders I used to compete against.

For your second question - supplementation is often done incorrectly.  By that I mean athletes aren't taking the right supplements at the right time in the correct amounts.  I have outlined below the supplements that I feel are invaluable for anyone who is trying to gain lean muscle mass or generally trying to improve their recovery time and performance.  Note: I do not mention below a multi-vitamin, which everyone should take.

Multi-Vitamin: This supplement is fairly self-explanatory. Our bodies need all the correct nutrients in order to function properly, and if our bodies lack certain nutrients we will not function as efficiently as we could. As a result, if we have the correct amounts of vitamins and minerals in our system, we will be able to put on muscle more easily.

Branch Chain Amino Acids: The BCAAs are leucine, isoleucine, and valine.  They aid tremendously in the recuperation of the muscle.  Timing and quantities are very important.  If you don't take them in the correct amounts, you may as well not take them at all.  BCAAs should be taken immediately (within 15-20 minutes) after a workout.  9-12 grams is sufficient.

Protein Powder:  This is pretty self explanatory.  If you have a hard time building mass, use a protein powder that not only has high amounts of protein (17-30 grams) but high carbs as well (40-80 grams).  On the other hand, if you need extra protein but want to keep body fat levels down, choose a protein powder that is low in carbs (5-8 grams or less), but high in protein and has some fat (5 grams or so).  Preferably, the fat is from essential fatty acids, not from saturated fats.  I am currently formulating just such a protein powder that will truly be revolutionary.  I'll make sure to keep everyone posted when it becomes available.  There is currently nothing on the market that compares in quality, effectiveness or taste.

Glutamine: Glutamine is an amino acid that has a lot of benefits.  It helps to add volume to the muscle cells, it strengthens the immune system, and generally helps to maintain a healthy intestinal tract.  Glutamine should be taken immediately before (within 30 minutes) a workout and immediately after (within 15 minutes) a workout.  Take 15 grams before and 15 grams after.

Creatine: Creatine helps the muscle re-fuel itself.  It adds back a molecule needed to restore ATP which is the source of energy in short explosive movements, i.e. weight training.  Load on Creatine (30 grams broken into at least 5 doses) for five days and then take at least 5-10 grams a day to maintain creatine levels.  

Well, Soren, those are the supplements that I recommend for gaining mass and strength.

Thanks again for your question.  I hope you find the information useful and I hope all is well in Denmark.

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.