muscle supllements

Best Supplements to Help Build Muscle

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If you are looking to build muscle there are some supplements that you can try to help you gain faster. Source: http://www.muscleandfitness.com/supplements/build-muscle/11-best-supplements-mass

muscle supllements

Best Supplements

Creatine

Creatine is actually already in our bodies and muscle cells and is mainly around the skeletal muscle tissues where about 95% of the body’s Creatine supply lies and the remainder is dispersed throughout our bodies

Creatine monohydrate is a reproduction of this natural metabolite and is used as a dietary supplement. It can be used for cellular energy production and modulation.

Benefits of Creatine Supplement

  • Promotion of lean muscle tissue
  • Increased muscle cell volume
  • Increased glycogen synthesis
  • Increase high intensity muscle performance
  • Faster recovery after workout

Creatine is preferred for weight training and bodybuilding because of how quickly lean muscle mass is built. It is also easy to stop taking Creatine as it is naturally produced in the body. In about 3 to 4 weeks the Creatine levels in the body go back to normal.

It is recommended taking about 5 to 10 grams of Creatine. Half should be taken with your pre-workout meal and the other half in a post workout shake.

Beta Alanine

Beta Alanine is a naturally occurring non-essential amino acid that is transferred into the body through foods that are high in protein like poultry. Beta Alanine is a performance enhancer as it is able to increase the ability of intra muscular levels of carnosine. The increase in beta alanine through supplement shows that carnosine levels are raised by over 60% in just 4 weeks.

This is important because during high intensity exercise large amounts of hydrogen is built up and causes our pH levels to drop. In essence we become more acidic which can cause fatigue, a decrease in muscle performance and also shuts down our neural drive which can then cause muscle failure.

A bodybuilder is then able to maintain levels of carnosine with a Beta Alanine supplement and delay the build-up of hydrogen and muscle fatigue and failure.

Benefits:

  • Improved force output
  • Elevated performance
  • Reduced fatigue
  • Improved body composition
  • Enhanced performance for athletes regardless of intensity or duration
  • Works synergistically with Creatine

It is recommended to take 2 to 3 grams before a workout and another 2 to 3 grams after a workout.

Whey Protein

Bodybuilders and trainers are able to improve their performance and lean muscle gain through the consumption of whey protein shakes or supplements. You are able to gain a high amount of protein as well as calcium, magnesium and various other minerals from whey protein when in a liquid form.

Whey should be taken before and after a workout so that muscle recovery and restoration is improved.

Benefits:

  • Easily digested
  • Can be consumed by lactose intolerant people. (read label carefully)
  • Improved muscle repair
  • Natural appetite suppressant
  • Contains amino acids
  • Improves metabolism

It is recommended to take 30 to 40 grams of whey protein at a time. It is best to take it before and after a workout.

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