Increasing muscle mass means creating a muscle growth stimulus by training against resistance and then supplying the body with adequate nutrition to rebuild muscles bigger and stronger. Supplements can speed up this process by allowing muscles to make energy faster and repair damaged fibers more quickly. Keep in mind, however, that supplements will never make up for poor nutrition. Add these supplements to your fitness program to get faster results than with diet and exercise alone.
Waxy Maize and Dextrose
Carbohydrates often get overlooked as one of the most important supplements for increasing muscle mass. They trigger the hormone insulin, which is one of the most anabolic, or muscle-building substances, in the human body. Waxy maize and dextrose come highly recommended in the "Muscle & Fitness" article "The Carbo Rater" by Jordana Brown. Dextrose, also known as glucose, is a simple sugar that spikes insulin, driving nutrients into muscle cells. Waxy maize is a high molecular weight carbohydrate that empties from the gut very quickly, speeding its delivery to muscle cells. Try taking 60 to 100 gm of carbs after your workout, half from dextrose and half from waxy maize.
Creatine
Fitness expert and author of "Natural Anabolics" Jerry Brainum calls creatine the most effective supplement currently available. Half of your body's creatine comes from the meats you ingest and the other half is produced in your liver from the amino acids L-arginine, L-methionine and L-glycine. Creatine enables muscle cells to produce energy quickly for short, intense movements like heavy weight lifting. The more creatine you have in your muscles, the faster and more efficiently they will produce energy. In addition, creatine draws water into your muscles, which physically makes them larger almost immediately. Take 5 to 10gm of creatine split between pre- and post-workout.
L-Glutamine
The most abundant amino acid in human muscle, L-glutamine plays an important role in intestinal health and immune function. It also acts to speed the healing of damaged soft tissues like muscles. According to the "Muscle & Performance" article, "Good News on Glutmaine" by Matthew Kadey, L-glutamine triggers human growth hormone production, prevents muscle breakdown, decreases fatigue and helps to burn fat. Take 5m of L-glutamine after your workouts and up to two more times per day.
Branched-Chain Amino Acids
Also known as BCAAs, branched-chain amino acids have a unique molecular structure that allows them to enter muscle cells very easily. In fact, they completely bypass the normal route of protein digestion by going directly to muscles, according to "Natural Anabolics" by Jerry Brainum. This makes them a source of energy for muscles, as well as a trigger for protein synthesis and inhibitor of protein breakdown. L-leucine, L-valine and L-isoleucine speed recovery and are known to decrease muscle soreness. Take 5gm before, during and after workouts for best results.
References
- "Natural Anabolics"; Jerry Brianum; 2006
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- Muscle & Performance; "Good News on Glutamine"; Matthew Kadey, March 2010
- Muscle & Fitness: The Ultimate Supplement Handbook; "The Carbo Rater"; Jordana Brown, January 2010
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