Supplements

by simply eating right & lifting you can add muscle but to maximize growth probability supplements are a requirement to reach that goal, but that doesn’t mean anything that the supplement industry throws at you is a must to use, it all depends on your goals and the actual benefit of supplement to your overall goal.

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1-Creatine

Creatine is a naturally occurring substance within our muscle cells, primarily around the skeletal muscle tissue where approximately 95 percent of the body’s creatine supply can be found. The remainder is stored throughout the rest of the body.

This naturally occurring metabolite has been reproduced as creatine monohydrate for dietary supplement purposes. It’s used for cellular energy production and modulation.

The perks of creatine supplementation:

  • The promotion of lean body mass
  • Increased muscle cell volume
  • Faster post-workout recovery
  • Increased glycogen storage
  • Increase high-intensity muscle performance

Athletes typically prefer creatine when weight training and bodybuilding because of the rapid pace at which muscle mass is built. Likewise, for many it’s easy to stop taking creatine because it’s naturally produced by the body. When an athlete stops taking this supplement, the creatine levels in the body return to normal within 3-4 weeks.

Recommended Dosing: 5-10 grams. Take half of your daily serving with your pre-workout meal and the second half of your daily serving with your post-workout shake.

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2-Glutamine

Glutamine is touted for its ability to slow muscle-tissue breakdown during intensive exercise which may improve strength thresholds and elevated endurance. Those weight training will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles inspires the body to produce greater lean muscle to compensate.

Glutamine also has a number of other benefits associated with taking it in supplement form:

  • Preservation of muscle tissue allows your body to burn additional fat; the more lean mass your body has, the more effective your metabolism is. When training to lose weight, the body will also shed muscle mass, so it’s important to slow this muscle loss.
  • Glutamine has shown positive results with the improvement of the immune system in many who take this supplement. When you’re under intense training, it places stress not only on the muscles but on your entire immune system. Glutamine restores the health of the muscle tissue, and it feeds into the immune system as well, ensuring rapid recovery for the body as a whole.
  • Glutamine has been cited for its ability to enhance plasma growth hormone levels in the body. This is a major draw for those who want to focus on building muscle, as one study has suggested that just 2 grams of glutamine supplementation can increase growth hormone.

Recommended Dosing: 5 grams upon waking, 5 grams post-workout, and 5 grams before bed.

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3-protein powder

You can get plenty of protein in your diet, but protein powder has other advantages: It’s convenient and generally lower in calories than an entire “high protein” meal. Drinking a protein shake after every workout speeds muscle recovery and supplies your body with the amino acids needed for muscle growth. There are two widely used proteins: whey and casein. Whey is absorbed more quickly by the body, while casein is digested slowly-providing the body with a longer-lasting supply of muscle-building nutrients. That’s why many researchers recommend taking a mixture of the two to help sustain the release of amino acids into the blood for as long as possible.
Recommended Dosing: Consume 25-50 grams of  protein at a time. It’s best used pre- and post-workout, but is also a convenient way to get in the necessary amount of protein when whole food is not an option. Never rely on shakes; while having a protein shake is ideal post-workout, at all other times in the day do your best to get in whole food sources.

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5-Branched-Chain Amino Acid (BCAA)

Another common supplement that weight trainers and bodybuilders turn to are branched-chained amino acids (BCAAs) to improve workout results. Of the 20 amino acids in the body, three are referred to as BCAAs: leucine, isoleucine, and valine. These are the key amino acids that stimulate protein synthesis and help regulate protein metabolism.

The body uses BCAAs to help muscles recover. Like a whey protein supplement, BCAAs drive nutrients to the muscle tissue, allowing for improved workout recovery. In the muscle, BCAAs serve as an energy source during exercise, so taking a supplement can help restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery.

There is also some measure of proof that BCAAs can help improve endurance by keeping muscles fueled—something that is of interest to long-distance workouts such as backpacking or long-distance running (marathons), distance swimming, or any other prolonged workout.

Recommended Dosing: 3-5 grams upon waking and 3-5 grams pre- and post-workout.

Multivitamin

6-Multivitamin

It’s not exotic, but it is a must for everyone who doesn’t get enough fruits and vegetables. (That’s you, and up to 80% of other men.) Rather than mega doses of nutrients, look for one pill that provides 100% of your daily requirements for as many different vitamins and minerals as possible. (Amounts exceeding 100% are generally a waste.) And make sure you buy a men’s formula, without extra iron. Excess levels of the mineral could increase your risk of heart disease.
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7-Beta-Alanine (pre workout supplement)

This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in beta-alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in beta-alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as four weeks.

This is significant because during high-intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance, and shut down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.

Additional benefits of beta-alanine supplementation:

  • Elevated endurance
  • Improved force output
  • Delayed fatigue
  • Improved repeated sprint ability
  • Works synergistically with creatine

Recommended Dosing: 2-6 grams per day, taken in smaller doses throughout the day to reduce the skin-tingling sensation.

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8-Carb Loader

Whether you are considering using the pre-workout, intra-workout, or post-workout, carbohydrate supplements can be incredibly effective tool for enhancing your rate of recovery and improving your overall performance in the gym.

In recent years we have seen some amazing advancements in the manufacturing processes associated with carb supplements, leading to some fantastic products that can be taken alongside your existing nutrition to take your progress to new heights.

With innovations in the processing of things like dextrose, potato starch, and highly branched cyclic dextrins, bodybuilders and athletes training with high levels of volume and frequency can now enjoy dramatic improvements on every level.

The carbohydrates you eat at your diet could end up constituting a large proportion of the total calories you consume on a daily basis; this means that you definitely won’t want to skimp in terms of quality.

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