The workout supplement game is a vast playing field. This category has grown quite significantly in the last couple of years and will no doubt continue to blossom as more trainers discover its benefits to training and performance. Muscles aren’t just for men, so it makes sense, and then, that muscle-building supplements aren’t just for men. That said, there’s a science to figuring out how to put supplements together in a way that fuels your workouts (and your gains) without flummoxing your stomach. You need to build slowly, allowing your body to adjust before adding to your stack. For a strong foundation, start with these five basics.
Protein is absolutely crucial. Sure, you eat chicken and steak, but if you’re not supplementing with protein powder, you’re not on the fast track to muscle gain. After workouts, getting protein to your muscles as fast as possible boosts protein synthesis and, therefore, muscle growth. Take this:
This ever popular supplement is the second most important component of your new plan. Produced naturally by muscles, creatine has been reported to promote significantly greater gains in strength, fat-free mass and performance primarily of high-intensity exercise tasks. It also increases endurance and helps create the pump that makes your muscles look so full at the end of a workout. Take this:
Wait, you might be thinking, I already get zinc and magnesium in my daily multivitamin. And you do, just not enough. Who took the supplement experienced higher levels of two muscle-boosting hormones: testosterone and insulin-like growth factor-1 (IGF-1). Zinc is also
known to be involved in protein synthesis, and magnesium works on the pathways that influence muscle growth. Take this: Before bed, take two capsules of standardized ZMA, which will deliver 20 mg of zinc and 300 mg of magnesium. Check your multivitamin, if you’re currently taking one, to make sure you don’t reach these levels.
This alphabet soup is three essential amino acids that have a similar molecular makeup and are taken together for optimal effect. Of the three—isoleucine, leucine and valine—leucine is the star when it comes to muscle building as it increases production of insulin, an anabolic hormone, and boosts protein synthesis. Taking all three BCAAs together is ideal, though, because they’re easily converted to glucose, which spares muscle glycogen and amino acid stores and gives you an extra surge of energy when you’re working out.
Take this: Pre- and post-workout, start off by taking 2—3 g BCAAs per dose and slowly increase the dosage to 5 grams.
This gas produced in the body serves to dilate blood vessels, and wider blood vessels mean more blood flow that equates to more nutrients, supplements and other good stuff getting to the muscles. To increase your NO levels, you have to take arginine, an amino acid that the body breaks down into another amino acid, called Citrulline, and NO. Take this: Pre- and post-workout, take 2—3 grams of arginine.
So if you are serious weightlifter or wishing to plan a more active lifestyle, listed above supplements are right choices for keeping your body healthy and functioning correctly. Female-friendly supplements can help you achieve your health goals just a little bit quicker, however you will be required to put some extra efforts. If you are looking for one shop stop to buy muscle building supplements, then liveleantoday is the store to go.