Many supplements on the market can help to increase strength. Low-repetition strength training takes a dramatic toll on muscles, breaking down their fibers. Without proper supplementation this damage can literally take weeks for the body to repair. Add a few natural strength gaining supplements to you nutrition and training program to get better and faster results.
Creatine Monohydrate
According to fitness expert Jerry Brainum's book "Natural Anabolics," creatine represents the single most effective sports supplement available on the market. Creatine monohydrate gives muscles a raw source of materials to make ATP or adenosine tri-phosphate faster. This supplies more energy to working muscles and allows them to recover more quickly. As a side effect, creatine also draws water into muscle cells, creating an anabolic or muscle-building state and physically enlarging the muscles. You can take five to 10 g of creatine per day after your workouts.
Beta-Alanine
Beta-alanine works well with creatine to support strength gains. As a precursor to the amino acid L-carnosine, beta-alanine serves to decrease lactic acid build up in muscle cells during intense exercise. Since acidity limits the contractibility of muscle fibers, beta-alanine supplementation allows muscles to work harder and longer. Users may experience a slight tingling sensation like flushing of the skin, but this effect is harmless. "Natural Anabolics" recommends 1.5 to 3 g before workouts.
BCAA
BCAA or branched-chain amino acids help with strength gains in many ways, according to "Homemade Supplements Secrets" author Jeff Anderson. When taken while training, BCAAs can act as an energy source for muscles and they also help to inhibit muscle protein breakdown. Taken immediately after training, they absorb quickly, bypassing the liver and traveling directly to muscle tissue to begin the process of repair. You can use five to 15 g split between pre, during and post-workout.
L-Glutamine
The most abundant amino acid (building blocks of protein) in human muscle, L-glutamine may help to speed recovery post-workout. In addition, L-glutamine supports the immune system to avoid the systems of over-training, which can cause muscle wasting, loss of strength and less workout intensity, according to Life Extension Magazine. Moreover, L-glutamine may directly increase the amount of HGH or human growth hormone released by the pituitary gland. HGH plays a role in muscle building and bone density, important factors for strength training. Like creatine monohydrate, L-glutamine also has a volumizing effect on muscle cells. You can take 5 to 15 grams of L-glutamine, split during, post-workout and pre-bedtime.
Protein
The body must have protein to recover from strength training. The body rebuilds damaged tissue from the building blocks of protein known as amino acids. Whey protein digests faster than any other protein source and therefore can be a powerful tool for post-workout recovery. According to "Natural Anabolics" whey protein triggers protein synthesis in muscle tissue. Another protein source, known as casein, digests much more slowly and prevents muscle breakdown. The combination of the two stimulates muscle recovery better than either source alone. Whey protein should be taken immediately before exercise in a 20 to 30 g serving. Casein should be taken before bed to prevent muscle breakdown during sleep. A fifty-fifty combination of the two (30 to 50 g total) can be used post-workout or as a meal-replacement supplement during the day.
References
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "Natural Anabolics"; Jerry Brainum; 2006
- Life Extension Magazine; "Journal Abstracts: Glutamine"; April 2009
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