Building muscle mass by lifting weights does not require any sort of dietary supplements. That being said, certain natural weightlifting supplements can help to speed up the muscle building process. In addition, all-natural supplements are much safer than illegal weightlifting drugs, such as steroids. Although natural bodybuilding supplements are safe for use by most people, you should still consult your doctor before taking any sort of dietary supplement, because some people experience adverse effects with certain supplements.
Protein
Protein supplements are one of the most effective natural weightlifting supplements available. Most weight lifters prefer to use whey protein, but those sensitive to dairy products, from which whey is derived, choose soy protein as an alternative. Protein supplements usually come in the form of powder, and they can be mixed with milk or water to form a protein shake. Protein is the most important nutrient needed to build muscle in the human body, and it is processed at a rate of 20 to 30 grams per every three to four hours. Most advanced weight lifters aim to consume one to two grams of protein per pound of lean body mass.
Please note that lean body mass doesn't equal body weight. Don't consume more protein than your body can process each day. In most cases, consuming a 30- to 50-gram protein shake immediately after a hard weightlifting session is ideal.
Creatine Monohydrate
Creatine is a naturally occurring acid which supplies energy to muscles, and it can be found in small doses in foods such as meats and fish. There are several types of creatine supplements on the market, but creatine monohydrate is the most widely studied, and thus is the most widely recommended as a weightlifting supplement. According to McKinley Health Center of the University of Illinois, creatine monohydrate has few or no side effects in the short term, although the long-term effects of creatine have yet to be studied. The report states further that "creatine is considered safe when taken in recommended doses".
The recommended dose varies slightly by manufacturer, but it usually includes a "loading phase" in which you take approximately 20 to 25 grams per day in five-gram increments. The loading phase usually lasts for five to seven days. Then the "maintenance phase" begins, and you consume approximately three to five grams per day for a set number of weeks. The effects of creatine include greater endurance and faster muscle growth.
Daily Multivitamin
Weightlifters need to consume more calories than the average person because of the toll weightlifting takes on the human body. It's impractical for many weightlifters to keep an eye on exactly what, and how many, vitamins and nutrients they consume each day through foods and drinks. Taking an all-natural multivitamin each day can be sort of an "insurance policy" to make sure you get all of the precious vitamins and minerals needed to build muscle and live a healthy life.
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