There are many supplements for men that can improve muscle performance during workouts. In particular, men benefit from higher levels of anabolic hormones, such as HGH and testosterone, which act on muscle receptors to promote increases in muscle mass. Remember to always check with your doctor before you begin a new supplement regimen.
Creatine
Creatine is the most effective sports supplement on the market, according to "Natural Anabolics" author Jerry Brainum. It works great for men because it increases the activity of two important anabolic hormones. One is DHT, or Dihydrotestosterone, which acts on muscle receptors to promote hypertrophy or muscle-size growth. The other hormone is known as IGF-1 or insulin-like growth factor, an active form of the peptide hormone HGH, or human growth hormone. Take five to 10 gm before or after workouts and upon waking on non-workout days.
L-Arginine
L-Arginine also naturally impacts men's hormones in favor of anabolism or muscle building, according to "Supplements 101." Specifically, it can boost your levels of HGH or human growth hormone, a potent fat burner and muscle builder. L-arginine also boosts NO, or nitric oxide levels, allowing more blood flow and nutrient delivery to your muscles. It also has been shown to enhance muscle mass while promoting the loss of body fat, according to author Stoppani.
Tribulus
A popular staple for male bodybuilders, tribulus terrestris, or puncturevine, contains natural furostanolic saponins that increase the pituitary gland's production of LH, or luteinizing hormone, according to "Supplements 101." Luteinizing hormone acts as a messenger, alerting the testicles to produce more testosterone, which is a potent muscle-building hormone. Take 250 to 750 mg twice a day and remember to cycle off tribulus for four weeks after eight continuous weeks of use.
Longjack
Longjack goes by many names, including eurycoma longifolia and tonkat ali. This Malaysian herb has been shown to boost testosterone levels and increase lean mass in training men, according to "Natural Anabolics." It seems that it does this by freeing bound testosterone in the blood stream, which otherwise would not be able to activate muscle receptors. Take 100 to 300 mg upon waking, 30 minutes before workout and/or before bed.
DHEA
DHEA, or hehydroepiandrosterone, is an adrenal hormone produced naturally in men and women. It can act as a precursor for both estrogen and testosterone, which makes it somewhat controversial. The controversy stems from the fact that it may increase estrogen conversion in men and testosterone in women, which can cause side effects. However, aging men, over 40 in particular, experience declining levels of this hormone and may benefit from supplementation. Take 25 to 100 mg a day to replace declining levels, add mass and strength and/or to lose body fat.
References
- "Natural Anabolics"; Jerry Brainum; 2006
- Muscle & Fitness: The Ultimate Supplement Handbook; "Supplements 101"; Jim Stoppani
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
