Six Key Ingredients of Bodybuilding Supplements
Growing muscle is not at all easy, but if you take the right supplements, the road to success can be much smoother. The question is, which supplements must you take, what with the variety of products available in the market nowadays?
The following are worth a look:
Does all that training make you feel exhausted or maybe sick? If so, glutamine may help diminish inflammation and your chances of infection, says a Unviersity of Trieste (Italy) study. Glutamine can also help promote muscle growth through regulation of glycogen within your body, hence improving performance and muscle growth, based on another research done at the University of Dundee in Scotland.
Planning to build lean muscle mass and strength? Try creatine. A team of Canadian researchers endeavored on an eight-week study and determined that insulin-like growth factor-1 (IGF-I), which is known to leave anabolic effects in adults, shot up by at least 20% among participants who took creatine supplements and had resistance-training regimens. Just ensure you don’t take too much.
Conjugated Linoleic Acid
Think fat is all evil? Perhaps not. In Conjugated Linoleic Acid (CLA) are omega fatty acids, also referred to as “good fat.” Scholars at the University of Wisconsin established that CLA can help you do away with fat and care for your muscle tissue. In the study, 71 participants who supplemented on CLA dropped an average of six pounds. Make sure to consume omega fatty acids from the food or supplements you consume.
Branched Chain Amino Acids (BCAAS)
Do you usually suffer muscle soreness and fatigue, but still with no fat loss you’re expecting? If so, take a look at BCAAs. Researchers at the University of Birmingham in the UK discovered that study participants who had BCAAs before and following exercise had a dramatic reduction in muscle discomfort or pain. A Brazilian study took it up a notch and proved that BCAA supplementation helped lessen fatigue and lose more fat in glycogen-depleted subjects.
Protein Bars and Shakes
Ask any pro and they’ll tell you the significance of consuming protein before and after each workout to boost your muscle growth. Unfortunately, some persons can time meals around workouts, which is where protein supplements – think nutrition bars and powders – are helpful. Need a fast meal? Skip the unhealthy, greasy fast food and eat a nutrition bar that’s rich in quality protein and also offers you with the right fats and carbs. Have a little more time to spare? Prepare yourself a delicious protein shake.
If you can only hear your body talking, it would perhaps tell you that working out demands a lot from you, including the loss of vitamins that are necessary for you to remain healthy. Unfortunately, research shows that many individuals who train hard while trying so hard to keep a certain body weight are usually vitamin-deficient. Multivitamins can help correct that loss. Start off your rest day with this supplement and make sure you take only the suggested amount.
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