Building muscle is a challenge for both men and women. The use of supplements help trainers achieve their goal of building muscle. There are countless supplements that build muscle. Various supplements such as amino acids, creatine and whey protein are key to building muscle mass. The trainer must use proper research to determine which supplements best suit his or her body type. Please check with your family physician before taking muscle building supplements.
Creatine
Creatine is naturally produced from the human body and builds muscle mass. Ninety-five percent of the human body's creatine is found in skeletal muscle. Creatine comes in many different forms such as liquid, powder, and pills. Proper hydration is very important when taking creatine. According to the Mayo Clinic, "overall, the available evidence suggests that creatine does increase lean body mass, strength, and total work."
Whey Protein
Whey protein is a form of milk protein, that contains the most branched chain amino acids than any other protein source. Whey digests fast, and increases protein synthesis, which leads to muscle gains. According to Bodybuilding.com, "several studies indicate that whey protein is beneficial for increasing muscle protein synthesis. Consume whey pre- or post-training and you'll tip the scale in favor of muscle growth and strength gains over time."
Glutamine
Glutamine is a non-essential amino acid that promotes muscle recovery. When a muscle is trained, it needs to properly recover to ensure muscle gain. Glutamine helps the muscle recover by preventing it from tearing down. Glutamine helps build muscle, because it promotes a positive nitrogen balance.
L-Arginine
L-Arginine is a semi essential amino acid that increases protein synthesis, which is a key stage of building muscle. L-Arginine is a nitric oxide precursor, which helps provide more blood flow in the muscle. It also increases growth hormone levels naturally. Naturally increasing growth hormone levels lead to muscle building. L-Arginine can be used in a pill or powder formula.
L-Lysine
L-Lysine is an amino acid that produces a positive nitrogen balance in the body, which keeps the body in a muscle building phase. It protects the muscles when they are put in stressful situations, like weight training or conditioning. According to Bodybuilding.com, "L-Lysine is one of the amino's that is of utmost importance to growth and development. It is used in the body for calcium absorption, which results in bone and muscle growth as well as fat mobilization for energy uses."
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