The Top 5 Muscle Building Supplements!
Creatine does work and it is one of the most popular muscle enhancing supplements on the market -it has the ability to produce energy in the body and increase your intensity while training. Creatine is easily accessible because it comes in powders, tablets, and even some energy bars.
Research shows that creatine is most effective in high-intensity training and explosive activities. These kinds of activities include weight training and sports that require short bursts of effort, such as sprinting, football, and baseball.
Creatine will cause weight gain because it causes your muscle to hold more water retention. This isn’t a bad thing and it is actually very beneficial because when your muscles hold more water you are able to train longer and lift more. The more water that is pulled into your muscle cells the more protein synthesis occurs.
Studies done on creatine have indicated that it is a safe supplement to use. However there hasn’t been anything proven that creatine is harmful to the body or kidneys.
Beta-alanine is a modified version of the amino known as acid alanine. Beta-alanine has been shown to enhance muscular endurance. Many people report being able to perform one or two additional reps in the gym when training in sets of 8-15 repetitions. Beta-alanine supplementation can also improve moderate- to high-intensity cardiovascular exercise performance, like rowing or sprinting.
When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production. Large doses of beta-alanine may cause a tingling feeling called paresthesia. However it is a harmless side effect.
The majority of pre-workout based bodybuilding supplements already contain beta-alanine within the supplement matrix along with creatine and caffeine.
For more information on the current research into Beta-Alanine, see “Are There Benefits To Beta-Alaine”
#3 Whey Protein
Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Whey protein is commonly marketed as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community.
Whey protein is important to add in your diet preferable after an intense workout because it provides the body with a fast absorbing protein in order to start recovery. Drinking whey protein in a shake twice a day will ensure you are getting fast absorbing protein to aid in protein synthesis.
You should also be getting enough protein from food sources such as chicken, beef, salmon, etc..
#4 Branched-Chain Amino Acid (BCAA)
BCAA’s are known as branched-chain amino acids. They are an amino acid having aliphatic side-chains with a branch (a central carbon atom bound to three or more carbon atoms). Among the proteinogenic amino acids, there are three BCAAs: leucine, isoleucine and valine. BCAAs help speed up the recovery process and can also aid in preventing muscle breakdown during a workout.
BCAAs are important when trying to cut body fat because your body is more apt to use muscle as fuel if you aren’t getting enough protein and nutrition in your body. BCAAs will prevent your body from seeking the hard earned muscle for fuel and stick the using the body fat you want to shred off.
Most BCAA supplements come in a variety of different flavors. They can come in powders and pills. For the powdered form of BCAAs you would mix a scoop with the amount of water indicated on the supplement and drink it throughout the day or during your workout.
Glutamine is another amino acid found naturally in the body and is used to counteract muscle soreness. After you train, the following day your muscle feel sore. Glutamine can be supplemented to help speed up recover and reduce the soreness of muscles. Since glutamine is an amino acid it another important building block in the process of protein synthesis. Glutamine is produced in the muscles and is distributed by the blood to the organs that need it. Glutamine might also help gut function, the immune system, and other essential processes in the body, especially in times of stress. It is also important for providing “fuel” (nitrogen and carbon) to many different cells in the body. Glutamine is needed to make other chemicals in the body such as other amino acids and glucose (sugar).
People use glutamine for digestive system conditions such as stomach ulcers, ulcerative colitis, and Chron’s disease. It is also used for depression, moodiness, irritability, anxiety, insomnia, and enhancing exercise performance. Also some people who have HIV (AIDS) sometimes use glutamine to prevent weight loss (HIVwasting).
Glutamine can come in a powder and even a pill form. Most glutamine supplements are flavorless so adding glutamine to a protein shake or post workout drink would be ideal.