11
MAR
2014

10 Essential Supplements for Building Muscle

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1.Protein: At the heart of any muscle-building diet is protein. To build more muscle and build it fast, you should try protein supplements in addition to eating lean foods high in protein. You will need to take in about one to two grams of protein per pound of body fat each day. There are many protein supplements out there. Protein shakes or protein bars are convenient and they offer solid protein. Whey and casein are probably the two best protein supplements. Whey is quickly digested and should be taken after workouts. Casein is digested more slowly and should be taken at night because the body produces the least protein during sleep.

2.Creatine: This helpful amino acid is a real booster for muscle building. Creatine helps increase your energy and also repairs muscle damage that may occur during workouts. The primary benefit is that by enhancing your endurance, it allows you to perform more repetitions and sets while working out, thus maximizes your muscle-building potential.

3.L-Glutamine: The amino acid glutamine helps a muscle recover and prevents muscle wasting. It is a favorite of bodybuilders because it allows them to workout at a strong pace and build mass fast. L-Glutamine should be taken before your workout and creatine afterward. It is advisable not to take them simultaneously because they compete for the same receptors.

4.Amino Acids: The more amino acids you have in your diet, the more protein you build. Amino acids assist the body in developing, growing and repairing your muscles. Branched chain amino acids—leucine, isoleucine and valine—are the best choice in terms of supplements.

5.Conjugated Linoleic Acid (CLA): This supplement will help reduce fat and preserve muscle when you are working out. It has also been shown to increase the metabolic rate and lower insulin resistance. Experts suggest that you choose a patented name brand of CLA because the non-patented varieties may not contain sufficient CLA in them to be valuable.

6.Multivitamins: A good multivitamin is a key ingredient in any supplemental dietary program. The vitamins will help you process calories effectively and they impact the way you build muscle, burn fat and produce energy.

7.Testosterone Boosters: If you are over the age of 25 and are competing in bodybuilding, testosterone boosters can help you increase hormone production. If you are under the age of 25, you do not need them because the body produces these hormones naturally.

8.Liver Tablets: These supplements help provide beef liver protein to the body. This type of protein will assist the body in developing high-quality lean muscle.

9.Nitric Oxide: This supplement increases blood flow and therefore increases the amount of nutrients and energy that are delivered to the muscles.

10.Chromium: This supplement is marketed as a fat burner, but it is also a great product to use when trying to build muscle. The more fat you burn, the more muscle you develop.

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