It is accepted that the best way to build muscle is through diet and exercise, and advances in the supplements industry have meant that it is no longer necessary to wait months to see the effects. Supplementary products work in tandem with the body to metabolize protein and vitamins and to ensure that the most beneficial effect is gained. Body building is a highly competitive sport, adored by those who take pride in their personal appearance to a greater level. Training is vital, and supplements can enhance the effects and make the results more visible. Men and women all over the world add nutritional boosters to their regime to create the physique they desire safely and easily. While protein and vitamins are essential for the maintenance and growth of healthy muscle, adding the right supplements can increase growth and ensure that tissue is strong, lean and healthy. The popularity of dietary aids is growing, and many body builders use them while in training for competitions and events to enhance physical capacity and overall performance. Whether you’re new to body building or whether you’re a lifelong fan, there is no denying that today’s supplements are well worth considering.
The body is a highly complex machine and needs the right care and maintenance to get the best results. Choosing the best supplements to build strong, lean muscle isn’t as confusing as you may think. In general, there are 5 main supplementary products : Protein, multivitamins, creatine, antioxidants and essential fatty acids.
Protein is the term given to a group of amino acids which are also known as the body’s building blocks. There are two kinds of amino acids, essential and non-essential and as the body can’t produce essential amino acids they must be consumed. These essential amino acids – isoleucine, lysine, methionine, leucine, tryptophan, phenylalanine, histidine, threonine and valine can not be made by your body, but all other amino acids can. Choosing protein supplements ensures that your body recieves all the amino acids it needs to promote muscle growth. The most well known is whey protein, an easy to digest supplement that contains both essential and non-essential amino acids and which is almost lactose free. Whey is absorbed quickly and works fast, and is normally taken about 15 minutes after training.
Other forms of protein include soya, egg and casein and each has its own merits. The main difference is in terms of absorption; while whey is fast acting, casein is absorbed more slowly by the body that other forms of protein. Many body builders take casein protein supplements before they go to bed as its slow absorption rate means that it works while you sleep.
Everyone knows that Vitamin C helps prevent illness and infection and that Vitamin E is essential for healthy skin. Getting the right vitamins regularly is important, but no matter how varied your diet is it is difficult to ensure that you get all that you need in the right levels. Multivitamin supplements are an excellent way to make sure you get the balance right, and they contain all the main Vitamins such as A, B group vitamins, C, D and E as well as a range of minerals that promote overall health and wellness.
Creatine, or creatine monohydrate is a favourite in the muscle building supplements circle. This safe and highly effective supplement helps body builders to pack on muscle and increase performance. It acts as a kind of power fuel for the body, and can build strength and stamina. This easy to use supplement converts to creatine phosphate when consumed, and adds to the body’s energy supply. Not only does it help to increase muscle mass quickly, it acts as a long term source of fuel. The preferred way to add creatine to your program is by taking a higher dosage of 10 or 20g for a few days to load the creatine into your muscles. Take it with a glucose drink for maximum effect, and then lower the dosage to 5 g for daily maintenance.
Anti-oxidants help the body to fight free radicals, and they are one of the beauty and cosmetic industry’s major weapons in the fight against aging. Free radical is the term used to describe a compound with an unpaired electron. Because of the unpaired electron, free radicals are unstable and highly reactive. Free radical oxidization causes many health problems, and it can have a detrimental effect on muscle tissue, causing deterioration and atrophy. Fighting free radicals with anti-oxidants has proven highly effective. Anti-oxidant supplements literally mop up these rogue free radicals and help to prevent short and long term muscle damage. Anti-oxidants provide body builders with the tools they need to maintain premium condition and flexibility. There are many supplements to choose from. Polyphenols are among the most well known and readly available anti-oxidant supplements. Juices and green tea are good sources of anti-oxidants, though supplements ensure a higher and more efficient dosage. Other polyphenol type anti-oxidants include resveratrol which is a red wine derivative and is extremely effective. Vitamin C and E are also anti-oxidants, as are carotenoids like carotene from carrots or lycopene from tomatoes.
Essential fatty acids are thus named because, just like essential amino acids the body is unable to make them itself. Supplements allow you to get these vital nutrients easily and efficiently, and are an important addition to your diet and training program. Essentail fatty acids such as Omega 3, 6 and 9 are found in fish, shell fish and flax seeds, but supplements are a more palatable and effective way to ensure that the body has a sufficient supply. It’s worth noting that because Omega 3 is found only in fish, where as Omega 6 is present in foods such as peanut butter, it is considered a rarer form. Other EFA’s include a-linolenic acid or ALA, docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA. Though DHA and EPA are found in marine fish and ALA comes from flax seed, the body has to work to convert ALA into DHA and EPA so it is preferable to take supplements for maximum effect and absorption.
While these are just a few of the muscle building supplements that are now available, they are among the most important. Selecting supplements to ensure that your body has adequate protein, anti-oxidants, multivitamins, creatine and essential fatty acids is a positive step on the way to the muscle tone and definition you want. Combine a varied diet that is high in lean protein with a comprehensive program of exercise and training, and add supplements to maximise the beneficial effects and you will soon see the muscle increase you desire. It’s important to take supplements regularly if you want to see results and the time of day and amount should be tailored appropriately. Today’s muscle building supplements have been rigorously tested and are safe, pure and affordable. Better absorption coupled with long lasting effects are among the many points that assure supplements their continued popularity, and new research and development continue to increase their overall value, quality and effect.
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