Supplements that you shouldn’t Skip

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protein

fatburnersguide.org

The market is swamped with products that will help you to lose weight and gain muscle, but it can be confusing as to what to look for. Obviously though you will need to firstly have a healthy diet combined with cardio and various weight training exercises.

Here are some supplements that will complement your efforts and should be considered.

Supplements

Branched Chain Amino Acids

If you suffer from muscle soreness and fatigue, but aren’t seeing the weight loss that you want then you should consider taking BCAAs. BCAAs have been proven to reduce muscle soreness when taken before and after a workout.

Creatine

Creatine will help you in your quest to build strength and lean muscle mass. You should only take creatine though in small doses though and the recommended dosage is three grams a day. It has been studied that insulin like growth factor -1 which known for its production of anabolic effects in adults was increased by more than 20% in participants taking a creatine supplement when performing resistance training exercises.

Protein Bars and Powders

Any expert will tell you how important it is to have protein before and after a workout in order to stimulate muscle growth. However, it can be quite difficult to schedule protein around workouts which is why you can get protein supplements in the form of powders and nutrition bars.

Conjugated Linoleic Acid

Conjugated Linolic Acid contains omega fatty acids which are known as the good fat which has been found to help you lose fat and also have a positive impact in preserving your muscle tissue.

Glutamine

If you are feeling rundown and even sick from all the training then an Italian research indicates that glutamine might be able to help. It was shown that glutamine could have a positive impact on the reduction of inflammation and infection and could help stimulate muscle growth. According to a Scottish study glutamine regulates glycogen in your body and can then boost levels which results in an enhanced performance and muscle growth.

Multivitamins

Working out can take a lot out of you and cause a loss of vitamins that you need in order to sustain yourself. Multivitamins will help you to regulate that loss.

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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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