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The Best Supplement for Lifting Weights

author image Chris Deoudes
Chris Deoudes has been a fitness writer since 2006, with articles published at Bodybuilding.com and Avant Labs. He is certified as a personal trainer by the American Council on Exercise and as a performance sport nutrition specialist by the International Sports Sciences Association. He has a Bachelor of Arts in criminal justice and business management from the University of Florida.
The Best Supplement for Lifting Weights
A wise lifting weights on a cable machine in a gym. Photo Credit LUNAMARINA/iStock/Getty Images


Dietary supplements can be beneficial to weight trainers no matter what their goals are. While hundreds of supplements are available, only a handful can produce noticeable and lasting results for weight lifters. Creatine, L-glutamine and whey protein are among the best supplements for weight lifters. All three can assist in fat loss, muscle gain, and increases in strength, according to the Creatine, L-glutamine and whey protein site.

Creatine Ethyl Ester

Creatine ethyl ester can be beneficial to weight lifters. While creatine is not a new phenomenon, creatine products have been refined and improved during the past decade. Long gone are the days when creatine monohydrate users felt stomach pains and looked bloated. New age creatine supplements, mostly in the form of creatine ethyl ester, are delivered directly to the muscle, do not produce bloat, and are more effective.

Creatine monohydrate has been proved to increase lean mass and decrease fat tissue, according to the Creatine Monohydrate website. The monohydrate form, however, is not easily absorbed by the body. Much of the monohydrate form is wasted or becomes creatinine, which is toxic to the kidney in large amounts.

Creatine ethyl ester is the monohydrate form with an ester attatched. This form allows the creatine to enter the muscle cell directly. This results in a significantly greater amount of creatine being absorbed and a significantly smaller amount of creatine left outside the cell, which typically results in water bloat. Creatine ethyl ester is regarded as a more effective version of creatine monohydrate without the side effects.

Creatine ethyl ester can be beneficial to weight lifters by helping build lean muscle, losing fat, and increasing strength.


Glutamine can be beneficial to weight trainers. Glutamine is the most abundant amino acid in the body. L-glutamine is critical in protein synthesis and in preventing the breakdown of muscle. During exercise, glutamine levels can fall more than 50 percent and take up to six days to be replenished. While glutamine is found in meat, fish, eggs, spinach and most dairy products, a person must consume very large amounts of solid food to satisfy a glutamine deficiency. Using an L-glutamine supplement can bypass this.

Glutamine has numerous benefits, according to the Glutamine website. Particularly beneficial for a weightlifter is the ability to prevent muscle wasting. Periods of moderate to intense training can become catabolic as the body uses muscle for energy requirements. L-glutamine can help preserve muscle. Glutamine is also beneficial to resistance trainees as it has a positive effect on protein synthesis, allowing the body to metabolize protein more efficiently and helping muscles recover faster.

Other benefits of L-glutamine are: promoting normal brain function, improved memory, sense of well-being, and maintaining a healthy digestive tract.

Whey Protein

Whey protein is perhaps the best supplement for lifting weights, according to the Whey Protein website. Physical activity increases the body's need for protein and is vital in helping the body recover from weight training. Whey protein can be effective in helping the trainee meet nutritional protein requirements. Whether muscle gain, fat loss or strength gain is your goal, whey protein can be beneficial if your lift weights.

Protein is a mandatory macronutrient for weight trainers to build muscle. It is often impractical to eat hundreds of grams of protein from solid food to satisfy your protein requirement. Whey protein provides an inexpensive, convenient and high quality source of protein to help build lean mass and lose body fat. New whey protein formulas are tasty and often contain numerous amino acids, like L-glutamine, which have a host of benefits to the weight trainer.

It is generally accepted that persons who lift weights to build lean mass and lose fat use one gram of whey per pound of body weight. Consult your doctor or a certified dietitian before adding supplements to your diet.

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