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Top 10 Muscle Building Supplements
1. Protein Powder – You simply have to be consuming enough protein
powder per day to feed muscle growth. We recommend a minimum of 1g per
pound of bodyweight or 2.2 grams per kilogram of bodyweight. Better
would be 1.5g/lb of bodyweight. By consuming enough protein you will
provide your body with a fundamental ingredient to support muscle
growth. The best choice after training, or when rapid delivery of
protein is essential is whey protein. At other times, casein or protein
blends are a better choice, as the proteins are released over a longer
period of time.
2. Fish Oils – Everyone should be consuming 3-6g of fish oil
capsules a day, and some have experimented with upto 10g a day or more.
Fish oils have been shown to support a variety of body functions
including enhancing organ and skin health, as well as acting as a
repartitioning agent – directing calories to be burned rather than
stored as fat.
3. Meal Replacements – These provide complete nutrition for people
unable to find the time, or unwilling to make regular meals. Containing
a high amount of protein and carbohydrates as well as a high amount of
vitamins and minerals, they are also low in fat and make a tasty,
nutritious, and convenient way to integrate a healthy eating approach
with the busy lifestyles of today.
4. Joint Health Supplements – Nearly everyone as they age is prone
to succumbing to degenerative joint conditions such as arthritis and
athletes are no exception. If anything, because of the stress imposed
upon the musculoskeletal system of athletes, athletes have an even
bigger requirement for joint supplements than sedentary people. Joint
supplements such as Glucosamine/Chondroitin blends, should constitute a
staple of all athletes supplement regimes, not just treating injury but
acting as a preventative measure to avoid injury.
5. Multivitamin/mineral - Most athletes nowadays are aware of the
need to consume protein but often forget the essential vitamins and
minerals that are required to support an optimum nutrition lifestyle.
Without adequate vitamin and mineral intake (and athletes have higher
requirements than sedentary people due to depleting vitamin/minerals in
training), immune function and performance will suffer, and
overtraining and injury becomes more likely. Universal’s Animal Pak is
considered the best multivitamin formula for athletes that there is and
is the one we would recommend.
6. Creatine – If looking for an ergogenic aid to boost training
performance then creatine should be your first port of call. It has a
plethora of university studies supporting its effectiveness in boosting
performance, especially in anaerobic activity and the extra strength
gains realised through this will lead directly to muscle gain. All
serious athletes should be taking this supplement.
7. Prohormones
– Prohormones are substances which should only be used by males over
the age of 21. The following guide to prohormones will help to
determine whether they are the right supplement for you, but without a
doubt no other supplement will produce as large a degree of muscle gain
in the short run than prohormones.
8. Nitric Oxide Supplements – Nitric Oxide products will deliver
significant pumps to users and many find this useful in and of itself
in enhancing performance in the gym. Many such products are now used
pre-workout, combined with other ingredients such as creatine and
caffeine for a synergistic effect.
9. Thermogenics – Stimulants such as Geranamine and caffeine act to
increase adrenaline and increase blood pressure – effects which put the
body into the type of fight or flight mode that leads to improved focus
and motivation in the gym. It is not unusual for stimulants to add as
much as 20lb on to a person’s 1 rep maximum in the gym but they should
be used sparingly and not overused less they lead to burnout, or
adaptation to the stimulant such that the effect is no longer felt.
10. Branched Chain Amino Acids – BCAA’s have been shown in studies
to spare muscle tissue and enhance fat loss on diets. If you have the
budget, world renowned strength coach Charles Poliquin recommends
taking upto 40g of BCAA’s during a workout to elicit muscle gain and
fat loss but if you can afford that much money to spend on BCAA’s you
probably won’t care about how you look!
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Tags: General Health : Health / Fitness
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