So you want bigger muscles? Then check out this review of the top bodybuilding supplements and discover how they can help you bulk and and build awe-inspiring muscles.
Muscle-Building Supplements Work
You work hard in the gym. Your diet is on point because you're eating the correct amount of protein and carbs in several little meals throughout the day. You've made some gains toward sculpting that perfectly chiseled body you desire.
Or perhaps you have achieved it and have reached a plateau. You want to lift heavier or workout longer, but it's getting more difficult and you want that edge. If this applies to you, bodybuilding supplements can help you achieve your goals.
#1. Powdered Proteins
Protein is the key to gaining muscle and having a protein shake immediately after working out will increase your gains. Whey protein is widely used among bodybuilders and for a good reason. It tastes good, it's a high-quality protein, the body absorbs it quickly, and it is economical.
Whey protein comes from milk and there are several forms of it on the market. These forms include whey concentrate and isolate. Both of these forms are good for people who have problems digesting the sugars found in milk. The concentrated form of way is low in lactose while whey isolate is lactose-free. If you have problems digesting lactose then these forms of whey would suit you well.
Protein powders are also found as casein (milk protein), egg whites and as plant derivatives. Casein is a good choice when you want to have a protein that digests slowly. Having some form of casein at night is appropriate because it will keep feeding your muscles as you sleep. Egg white protein and plant based proteins are good for those who want an alternative to dairy products.
#2. Creatine
Creatine is naturally produced in the body. It helps you release the energy you need for working out. It's composed of the amino acids glycine, methionine and arginine. When used properly, this supplement will help you increase your power.
Numerous studies have shown that creatine supplementation helps athletes get stronger through the increased amount of phosphocreatine that gets stored in their muscles. An athlete who takes creatine is assisting his body in its effort to produce energy.
If the body can draw on excess reserves of this substance, it doesn't have to work to produce it from food. By supplementing with creatine, your body only has to focus on helping you increase your endurance, strength, and power.
Creatine dosage recommendations vary according to your needs. If you want your body to get saturated with creatine quickly, then you should take 15 to 25 grams per day over the course of a week, and take five grams daily thereafter. If you've got time, then you can start the dosage at five grams per day.
#3. Glutamine
Glutamine is another amino acid that is produced by the human body. This substance helps you deal with all the stress you place on your body. The amount of glutamine produced naturally by the body is fine for people who aren't athletic. But athletes put their bodies under tremendous amounts of stress and they need more glutamine than the average person.
By supplementing your diet with glutamine, you have the ability to recover from workouts faster so you can keep getting stronger. The recommended amount of glutamine is anywhere from one to five grams per day. This dosage varies according to weight and how often and how hard you work out.
#4. Branched-Chain Amino Acid (BCAA)
Branched-Chain Amino Acids include leucine, valine, and isoleucine. These three amino acids are responsible for triggering the process that allows proteins to be absorbed by the body. Your body uses these three amino acids for energy during exercise. So if you don't have enough of them stored, it can really hurt your workout.
If you take it in supplemental form, you will have more energy for working out. This is because it will help you get those needed nutrients to your muscles very quickly. We recommend that you take 10 grams per day of BCAA's to help you in your effort to make greater gains in the gym. As with the other supplements, body weight and level of activity is also a consideration. Make dosage adjustments according to those criteria.
Get the Results You Want
There are many other supplements manufactured to help those interested in gaining more muscle, such as Dymatize ISO 100. However, powdered protein, creatine, glutamine and BCAA's have been studied and tested – and they work very well.
If you need something to get you over a plateau or even if you're just starting out, these are the supplements that will take you where you want to go.
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