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Guide to Muscle Building Supplements
Your head may be in a spin deciding which supplements to buy for maximum muscle gains, with so many products to choose from, and at a wide range of costs. So today I’ve decided to take a look at some of the popular supplements on the market, and how they will benefit you.
The first point I should make is that you don’t necessarily need supplements in order to build muscle. However the right supplements will increase your muscle building potential, and help you build muscle faster. Many of the ingredients found in supplements are also found in the food that we eat everyday, so they are not essential, just recommended.Protein
Protein is an essential ingredient for muscle building. It is made up of amino acids, the building blocks of muscle, so you can’t build muscle without it! Protein content is usually high in foods such as meat, poultry, fish and eggs.
When training you will probably want to take in 1-2 grams of protein per pound of bodyweight, so a protein supplement is a convenient way to get your daily requirement.
There are several different types of Protein:
- Whey - Whey Protein is digested very quickly so is excellent as a post workout supplement, when your body needs protein the most.
- Casein - This protein is digested slowly, so its ideal before bed, as it will feed your body with the protein it needs throughout the night.
- Egg Protein lies somewhere between the two, making it a good source of protein at other times of the day.
- Weight Gainer- These are protein supplements with a high calorie content, for people who have trouble bulking up.
Creatine
Creatine is good for increasing lean muscle mass. It works by increasing ATP in the body. ATP is the energy source used for explosive power in the body. By increasing this it helps you to perform more reps and lift heavier weights. Creatine is found naturally in the body, but with extra supplementation you’ll notice a real difference.
There are several different types of creatine, but I have found that the products with built in dextrose are more effective, as the dextrose helps deliver the creatine to the muscles.
L-Glutamine
L-Glutamine is an amino acid which improves recovery and prevents muscle breakdown. The faster you recover the sooner you can get back in the gym! It’s best not to take glutamine at the same time as creatine as one may render the other ineffective. I find it best to take L-Glutamine pre-workout and creatine post-workout.
HMB
HMB has a role in the synthesis of muscle tissue. It can help to burn fat while still increasing lean muscle mass. It is a relatively new supplement but is one of the most popular on the market, due to its effectiveness at helping to increase muscle mass.
In my view these are the main supplements on the market but there are others which you may want to look into such as:
- ZMA
- HGH
- Nitric Oxide
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Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should consult with a healthcare professional before starting any diet, exercise or supplementation program.