Do you even lift?
Although Punxsutawney Phil did indeed see his shadow, resulting in 6 more weeks of winter, that still doesn’t change the fact that beach season is just a mere few months away. You know what that means, gentlemen: gains, gains and MORE GAINS. Since a lot of us are totally clueless as to what the best way to gain muscle is (aside from injecting steroids which hey, that’s your prerogative) we’ve delved into doing some research on what supplements and aids are your best bet for muscle gain.
Creatine is a naturally occuring substance within muscle cells, primarily around the skeletal muscle tissue where 95% of the bodies creatine supply lies. The remainder is stored throughout the rest of the body. Creatine is a naturally occuring metabolite and has been reproduced as creatine monohydrate for supplement purposes. The perks of taking creatine supplements?
– The advancement of lean muscle growth
– Improvement in muscle cell volume
– Faster recovery time post-workout
– Glycogen Synthesis substantially increases
Creatine is typically preferred for use while weight-training, as well as while body building due to the rapid rate at which lean muscle is built. For alot of athletes, its easy to stop taking creatine due to it being produced naturally by the body. After creatine is done being taken by the athlete, the body’s naturaly levels return back to normal in about 3-4 weeks.
A naturally forming and non-essential amino acid, Beta Alanine comes into the body via foods that are high in protein. The performance enhancement that is comes along with Beta Alanine (BA) is due in part to its ability to increase concentrates of carnosine. The benefits you reap from BA, just to name a few, are:
– Improved endurance
– Increased force output
– Less fatigue
– Works harmoniously with creatine
– Intensifies performance for athletes, no matter the duration or intensity
Being one of the more well-known and popular options, whey protein has been gulped up by body builders and athletes alike. Whey protein can improve performance as well as the gain of lean muscle. This supplement supplies the body with insurmountable amounts of protein as well as a high amount of calcium, magnesium and a ton of other vital minerals that are easily absorbed into the body in liquid form. Typically, whey protein is taken before as well as after a work out which helps lend to improved muscle recovery and restoration. Whether you’re looking to lose body fat or gain muscle, a whey protein supplement in addition to your exercise routine can undoubtedly help speed up your gain/loss process. Some key benefits to this supplement are:
– Easily digested
– Improved muscle repair
– Increase in amino acid levels
– Improved metabolic rate
Branch-Chain Amino Acid (BCAA)
Another substantially popular supplement among trainers and bodybuilders alike, branch-chained amino acids assist in improving workout results. There are 21 amino acids in the body, three of which are referred to as BCAA’s: valine, isoleucine and leucine. Together, these make up the main components of protein and account for up to 30% of skeletal muscle in the body. There is some measure of proof that in the use of BCAA it can help improve your endurance by keeping the muscles nourished — something that is of major importance to long distance workouts like hiking and backpacking or long distance running like that of marathons, even distance swimming or any other extended time workout. The recommended dosage of a BCAA supplement is: 3-5 grams after waking up and another 3-5 grams both pre and post workout.
Glutamine is praised for its ability to slow down the rate at which muscle tissue is broken down during intense exercise, which can lead to improving strength thresholds and elevate endurance ability. Individuals who are weight training will begin to notice that they have the ability to lift heavier weights for a longer period of time and lift more often than normal. The recommended dosing for glutamine is: 5 grams after waking up; 5 grams post-workout and 5 grams before going to sleep.
In conclusion, results can obviously always vary and can be achieved without the help/use of supplements, but the overall process and time will be slower than if you were to take supplements as part of your daily routine. As with exercise, be sure that before adding supplements into your routine that your diet is on track with a healthy and athletic lifestyle. The results you’ll receive when coupling all three of these components with astonish you. Your body will respond better to weight training when your diet is appropriate and corresponds with a healthy guideline for you height and weight as well.
Author: Jenelle Rodriguez