These muscle supplements might surprise you because they are not flashy, complicated or expensive. Taken in the right amounts at the right times, they can help you build muscle faster than with diet and exercise alone. Always consult with your doctor before adding supplements to your workout program. Try adding one at a time or stacking several of them together for synergistic muscle building effects.
Whey Protein
If you take only one supplement it should be whey protein, according to the Muscle & Fitness article, "Top Ten Supplements You Can't Live Without" by Jim Stoppani. The fastest digesting protein speeds recovery after a workout by providing amino acids for muscle repair. Take 30 to 50 grams post-workout, pre-workout, upon waking or between meals.
Casein Protein
Where whey digests quickly and triggers protein synthesis, casein digests slowly and inhibits muscle breakdown, according to "Natural Anabolics" by Jerry Brainum. This makes them an excellent pair for accumulating muscle mass. Take 50 percent of your post-workout protein as casein and have 20 to 40 grams before going bed.
Carbohydrate Powder
Not all carbohydrates are created equally, but you must include some form of them in your post-workout nutrition to get results, according to the Muscle & Fitness article "The Carbo Rater" by Jordana Brown. Dextroxe, maltodextrin or waxy maize are your best bets for quickly replenishing needed carbs after a workout. Take 30 to 100 grams post-workout.
Essential Fatty Acids
Essential fatty acids like omega-3 contribute to the health of the heart, skin, brain and joints, according to Stoppani. Moreover, they play a direct role in fat burning, inhibiting fat gain and building muscle. Take 1 or 2 grams of fish or flax seed oil two to three times per day.
Branched-Chain Amino Acids
Branched-chain amino acids are the most important building blocks of protein for building muscle, according to author Jerry Brainum. The VIP of these, known as L-leucine, directly triggers protein synthesis in muscle tissues. Take 5 grams of a branched-chain amino blend, containing L-leucine, L-isoleucine and L-valine in a 2:1:1 ratio, before and after workouts.
Creatine
Creatine boosts the energy of muscle cells, drawing water into them and increasing levels of potent anabolic hormones like IGF-1 and DHT, according to "Homemade Supplement Secrets" author Jeff Anderson. Take three to five grams pre- and post-workout or upon waking on non-workout days.
Beta-Alanine
Beta-alanine works great with creatine to improve endurance and muscle energy levels. According to Brainum, it does this by converting to L-carnosine and buffering lactic acid, which is a byproduct of energy production that reduces performance. Take 1.5 to 3 grams pre-workout and once more with a meal.
L-Glutamine
Glutamine improves recovery by boosting growth hormone levels, supporting the immune system, inhibiting muscle breakdown and drawing water into muscle cells, according to the Muscle & Performance article "Good News on Glutamine" by Matthew Kadey. Take 5 grams post-workout and up to two more times daily.
L-Arginine
As a precursor to NO or nitric oxide, L-arginine helps to expand blood vessels, allowing more blood flow of nutrients, oxygen and muscle building hormones to working muscle fibers, according to "Natural Anabolics" by Jerry Brainum. Take 1.5 to 3 grams before a workout and up to three times total per day.
L-Carnitine
This amino acid has been called a miracle for the revitalizing effects it can have on muscle cells in the heart. What carnitine does is enhance fat burning by transporting fatty acids into mitochondria for energy usage. It also enhances nitric oxide production, stimulates muscle receptors for hypertrophy or muscle growth and helps replenish muscle glycogen, according to Stoppani. Take 1.5 to 3 grams up to three times daily, including 30 minutes before a workout.
References
- Muscle & Fitness: The Ultimate Supplement Handbook; "Top Ten Supplements You Can't Live Without"; Jim Stoppani, January 2010
- "Natural Anabolics"; Jerry Brainum; 2006
- Muscle & Fitness: The Ultimate Supplement Handbook; "The Carbo Rater"; Jordana Brown, January 2010
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- Muscle & Performance; "Good News on Glutamine"; Matthew Kady, March 2010
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