subject: What Supplements Build Muscles Not Waste Your Money [print this page] What Supplements Build Muscles Not Waste Your Money
Firstly. Like any business, Supplement companies want you to buy their products. Yes, many work. Some even work brilliantly. Lots don't.
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In terms of Nutrition, there is nothing like the real thing. Meaning, as good as your Protein shakes or your Bars may be, they are no replacement to a varied, balanced and healthy Diet.
Anybody who says different is misinformed. These products are supplements. Nothing more, nothing less.
Not only is Food usually tastier, but it's also nutritionally superior in many ways.
Yes, supplements are great when used proportionally when you are unable or unwilling to receive the nutrients you need from whole food sources.
Lets face it. Eating big and eating clean can be tough for anyone. There is a time and place for supplements just don't make the mistake of living off them !
This article will detail the best Supplements that you should seriously consider when looking to build muscles.
Like anything in life. You get what you pay for. Remember that when you see some 50% off sale prices somewhere in your local high street
So which supplements should you actually take ?
Well here are the Top Six that I personally recommend.
1. Whey Protein Powder
King of the Protein. Whey protein is highly digestible making it perfect for when you require a quick intake of high quality muscle fuel. Directly before or after your workout is the best time for this.
Post workout you also need Carbs, and can actually spike your blood sugar levels positively. This is the one time that you can drink a sugary drink alongside your Whey Protein Shake in order to stock up the bodies resources and aid recovery.
2. Casein Protein Powder
Often overlooked, Casein is key for its ability to release the Protein into the body slowly. Due to its long digestion rate it is ideal for a meal replacement shake.
This also means that Casein Protein is fantastic to drink last thing at night so the body is getting as much protein as possible during your sleeping time.
3. Essential Fatty Acids/Fish Oils Or Flax Seed Oil
How many people do you know down the Gym that take EFA's ? not many ill bet.
However, this is one of the most overlooked yet powerful supplements money can buy.
Its benefits include protecting bone and joint health and preventing injury allowing you to train well into your golden years and really be the envy of all your friends and family.
It will also aid recovery time significantly.
Essential fatty acids increase testosterone and growth hormone, essential for anyone looking to build muscles.
Still seem like a boring supplement ?
Thought not.
Choose either good quality Flax seed oil supplements or fish oil.
4. A High Quality Multi-Vitamin
Getting the right levels of vitamins is key when your looking to keep healthy and build muscles. Vitamins help by transporting protein around the body, and also by enabling the release of those lovely muscle building hormones we are all so fond of.
Bizarrely, the governments own recommended amounts are actually 50 years out of date. Because us Bodybuilders have far greater nutritional needs than the average person it is even more important that we take a good quality vitamin to enhance foods nutritional content and to keep us optimally healthy.
Remember what I said in relation to getting what you paid for ?
This is especially true with Vitamins, as the cheaper brands are low in bioavailability and will not be absorbed.
5. Creatine
Few people know that Creatine is a naturally occurring substance found in the body. Creatine stores are quickly used up when weight training, so by adding Creatine supplementation you are able to perform extra reps which of course leads to greater muscle growth.
Another great feature of Creatine is that it gathers fluid into the cells of your muscles fibers, which makes them appear larger.
Make sure to drink lots of water (as you should anyway) in order for the body to process Creatine safely and effectively.
6. Glutamine
Glutamine is again found in the body naturally, and its primary role is to assist the body deal with the stress you inflict on it via weight training.
Glutamine is a key component of the bodies immune systems. As we know that the muscle growth occurs after the workout you can begin to see how Glutamine can increase your bodies recovery and resilience. Leading to more intense and more effective workouts.
Less Glutamine means longer recovery times so get supplementing and get back into that gym quicker and stronger than ever.
Finally
In my opinion all of these supplements are great value for money and have all helped me one way or another.
There are other more advanced supplements to consider too, but this article is meant to provide a foundational spectrum of good quality supplements that every Bodybuilder should be on.
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