If you are training for muscle growth, you may be considering adding nutritional supplements to your regimen. Assuming you are training consistently and eating an abundance of nutritious food, the right supplements may enable you to enjoy accelerated growth. Take the time to review some of the more effective dietary supplements.
Creatine
Creatine is among the most popular and effective supplements available. On the cellular level, creatine enables muscles to regenerate energy faster, boosting short-term endurance and allowing more productive workouts. Creatine supplementation also causes water to be drawn into muscles, making them appear larger and harder. Some possible side effects of creatine supplementation include gastric discomfort and dehydration, although the American Council on Exercise recognizes no major side effects.
Waxy Maize
Waxy maize is a powder similar in consistency to cornstarch. Due to its high molecular weight, waxy maize passes through the stomach quickly, making it a source of fast energy. Taken during your workout, waxy maize provides an immediate boost in endurance. Waxy maize also improves muscle recovery immediately following training.
Whey Protein
Hard-training muscles need lots of protein for repair and growth. Protein supplements derived from whey, a cheese byproduct, provide all of the essential amino acids needed to build large, strong muscles. Whey protein digests quickly, and should be taken after training to speed muscle recovery. Whey protein is an especially safe supplement with no known side effects, although some users may experience an upset stomach.
Glutamine
Glutamine is an abundant amino acid in muscle tissue. During intense training, glutamine is metabolized for energy leading to muscle wasting. Supplementation of glutamine may help to prevent this wasting. By incurring less muscle breakdown during training, you can speed recovery and make faster progress. According to a recent study published in the International Journal of Applied and Basic Nutritional Services, Glutamine supplementation may also boost the immune systems of intensely training athletes.
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