Five Supplements To Help Muscle Gain From Exercise

If you want to bulk up then you need to make sure that your both your diet and exercise regimes are optimised for muscle gain.

Exercises like weight lifting, a protein rich diet and frequent small meals (around five a day, ideally eaten just before or just after exercise) are one of the ways that professional bodybuilders and athletes build up their muscular tissue. In addition to eating a healthy diet optimised for the right kind of nutritional intake, you can supplement your conventional food with - well, supplements.

Here are a few substances that you can get from health shops in pill, powder, shake or powder form that will help optimise the muscle gain that you get from your workout:

Ribose

This sugar-like substance is a lot better for you than the sucrose you might normally wolf down. Studies in the academic journal Current Therapeutic Research have shown that taking 10g of ribose every day for four weeks can result in significant increases in muscular strength and your endurance, leading to more work per session of your workout.

Caffeine

Even a cup of coffee can help with your workout but for real results, it's better to take a proper caffeine supplement. ProPlus won't just keep you awake - it'll help give you more energy in your work out. Still for the very best results, go for the powdered versions available from health stores. Of course if you know that you're caffeine sensitive - if you suffer from headaches or sudden fatigue or acid reflux or any of the side effects of caffeine consumption - it's probably not worth doing. For those who can though, some 200mg of caffeine before training will help you get through the exhaustion barrier without too much pain.

Creatine

A firm favourite of the serious body builder, creatines beneficial properties have been well known for over a decade. Numerous studies confirm that it can help give you more energy, helping you do more reps - in short, helping muscle gain by helping you do more. Just 5 grams of creatine before and after each workout can help you get the most out of your muscles; mix it with your pre/post workout protein shakes for an easy means of consumption.

Fish Oil

You're probably already eating a good dose of tuna, mackerel or other types of oily fish as part of your diet but if you're working out to the extremes of your endurance then your body good do with a hand in repairing the damage. Fish oil supplements, packaged in pill form, have great anti-inflammatory properties that will keep your joints and muscles free of excessive wear and tear. If you're injured, you can't work out; working on an injured arm or leg will just make it worse after all. Additionally studies on fish oil in the Journal of Biological Chemistry have found that it also has the added benefit of keeping you lean and trim.

by: Matthew Taylor

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