Recommended Weight Lifting Supplements

Weight lifting is a difficult sport, but the results can be very rewarding in the end. Because weight lifting involves a lot of stress and trauma on your body, the use of certain supplements is recommended. These supplements can keep you safe and maximize the results of your efforts.

Protein Powder

A protein supplement is essential because protein contains amino acids, which are the building blocks of muscles. Strength and nutrition expert Dr. John Berardi suggests that optimal muscle gain can be achieved by consuming around 2 grams of protein per kilogram of body weight. You divide pounds by 2.2 to find weight in kilograms. Dr. Berardi also notes that protein can increase the body's release of Insulin-Like Growth Factor 1, or IGF-1, a muscle-building hormone.

Joint Support

Lifting heavy weights is a strenuous activity, and it can be tough on your joints. The use of supplements containing glucosamine and chondroitin can help to alleviate joint pain, including symptoms of osteoarthritis, according to research from the Journal of the American Medical Association.

Creatine

Creatine is a staple supplement for many. This supplement is powdered and mixes easily into water, juice or protein shakes. Research from the Journal of Strength and Conditioning Research indicates that creatine use increases strength and lean muscle mass.

Branched Chain Amino Acids

Branched Chain Amino Acids, usually abbreviated BCAAs, consist of isoleucine, leucine and valine. These amino acids have advantages over whole protein sources because they don't need to be broken down by the body. Research from the Journal of Nutrition indicates that BCAAs enhance recovery and muscle building and prevent protein degradation in muscle.

Milk Thistle Extract

Milk thistle extract is a supplement used to protect the liver and improve its function. High protein diets can be stressful on the liver, so milk thistle supplementation may ward off potential problems. Research from the journal Cancer indicates that milk thistle can cause significant reductions in liver toxicity.