The supplement industry is huge. There are so many different supplements geared towards those looking to create a strong and lean physique. It can be overwhelming to figure out which supplements are right for you. This article will help break it down for you and set you on a path of righteous supplementation.
Supplements to Build Muscle
In order to build muscle there are certain nutrients that you need to supply to the body and at the right time. Here are the key supplements that those looking to build muscle should be including in their regimen.
The best pre workout supplement for those looking to build muscle should include a N.O. booster like L-citrulline, L-arginine or nitrate. These are vasodilators (blood vessel dilators), which increase the blood flow for better oxygen and nutrition delivery to the muscles.
Another important ingredient to include is beta alanine. This is an amino acid that raises carnosine levels in the body to help your muscles work harder for longer bouts. This obviously will help you the most muscle growth out of your workouts. And don’t worry, that tingly feeling is normal.
Last but not least, your pre workout should have some creatine. Creatine helps to create ATP, the muscular energy source. Having enough of that in your muscles will enable you to lift heavier.
During your workout
If you are doing a longer workout that depletes some of your nutritional stores, it is important to supplement during your workout as well.
BCAAs, or brain chain amino acids, are best taken during your workouts because they block the fatigue inducing amino acid, tryptophan, allowing you to workout with less fatigue. BCAAs also help in the recovery process.
Muscle growth doesn’t happen during your workout, it happens after, if you give your muscle what they need to repair correctly.
The most important ingredient in your post workout recovery is whey protein. This type of protein is absorbed quickly into the muscles to stop the breakdown of protein as quickly as possible and repair muscle fibers.
Casein protein is another great supplement to take post workout. Actually it’s best to take WAY post workout, like at bedtime. This protein delivers a constant trickle of protein for hours, helping the body to repair as you sleep.
Supplements for Weight Loss
Creating an environment for weight loss in the body demands more than just working out. Because you don’t just want weight loss, you want fat loss. These supplements will ensure that your body uses fat for energy instead of breaking down precious muscle protein.
At the top of the list of a great fat burning pre workout supplement is caffeine. Most pre workout supplements include this in their formula because it is great at releasing stored fats in the body for energy use.
Yohimbine is another great ingredient that helps your body burn fat by blocking the receptors that inhibit the stubborn fat molecules to be burned for energy.
During your workout
BCAAs are also important to supplement with when trying to lose weight. Most people work out in the morning in a fasted state (before eating), in order to tap into fat stores. BCAAs are one of the only types of protein that you can take while remaining in a fasted state. It powers the muscles without elevating insulin levels in the body.
CLA (short for conjugated linoleic acid), is helpful in shedding the fat that surrounds the muscles. This fatty acid helps to redirect fat molecules to the muscles to be burned as energy rather than stored in unhappy places that look unfavorable, such as the belly or thighs. Taking this with dinner is the best way to do it because this is usually the biggest meal with the most fat.
Whey and casein protein should also be consumed post workout for weight loss but in smaller doses.
Supplements for Women
Because ladies have a different chemical makeup and physical biology, their supplement regime should be tailored especially for them. Although most of the above still applies to them, there are a few supplements that they should include in their supplement regime.
Because iron is lost in the menstrual cycle, this mineral should be replenished through supplementation by women. With low iron levels, women could suffer low energy levels and poor exercise performance.
Because women are more susceptible to osteoporosis, or weakening of the bones, supplementing with extra calcium is advised. Calcium increases the density of the bones and helps to prevent fractures. It’s best to take some vitamin D in conjunction to help the body absorb the calcium.
Don’t get fooled by flashy advertising of supplements. Find the supplements that deliver the right ingredients at the right time. Following this list above will help you get the most out of your workouts and see great results in the mirror.