Muscle definition involved the combination of lean muscle mass and reduced levels of body fat. Proper diet and exercise are the keys to building strong, defined muscles. Adding supplements to your program, used before or after your workout, can assist you in reaching your goals. The right supplements can also boost energy and improve performance with your training.
BCAAs
Branched chain amino acids (BCAAs) are composed of the essential amino acids leucine, isoleucine and valine. BCAAs are considered the building blocks of muscle and are the key component of building larger, stronger muscles. Used after your workout, BCAAs will reduce muscle soreness and improve recovery, which allows you to train more frequently.
Caffeine
Caffeine is a mild stimulant that can be used before your workout. Caffeine can increase energy level,s allowing you to work out at a higher intensity and train for a longer period of time. Caffeine has also been shown to increase the amount of fat used for energy during the workout.
Creatine
Creatine is formed from the non-essential amino acids of arginine, glycine and methionine. Creatine can be used either before or after a workout. Supplementing with creatine in the form of creatine monohydrate increases the amount of adenosine triphosphate, or ATP, stored in the muscle. Greater levels of ATP allow for more intense training sessions and improved recovery between exercises and workouts.
Protein Powder
Protein is an essential macronutrient used by the body for energy. Using protein powder after your workout has been shown to improve recovery by assisting in the repair of muscle tissue damaged during the workout. Protein powders are also an easy way to add additional protein to your daily diet.
References
- "Advanced Sports Nutrition"; Dan Benardot; 2005
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2009
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