Weightlifting, according to MayoClinic.com, effectively builds muscle mass and bone density. While a worthwhile process, weightlifting can often be frustrating with gains often coming slower than expected. Supplements, in addition to a balanced diet can help speed progress. While there's no magic pill, Weightlifting supplements may help you recover faster and improve your endurance, resulting in improved gains. It's important to note, however, that weightlifting supplements are not subject to FDA approval and you should always use them with caution.
Creatine
Creatine has enjoyed enormous popularity with weightlifters since its introduction to the supplement industry in the early 1990s. Creatine is most commonly sold as a white tasteless powder that is mixed with water or juice. Once ingested, creatine plays an essential role in the generation of energy for muscular contraction. With more energy, muscles are able to endure harder workouts, leading to a greater training effect. The National Strength and Conditioning Association recommend four to five doses of creatine per day for one week, followed by one to two daily doses as maintenance.
Creatine is not known to cause serious side effects although some people experience mild dehydration. Athletes using creatine should drink at least 2 qt. of water daily to prevent muscle cramps. While few side effects have been observed from creatine use, researchers don't know the possible long-term side effects. Like all other supplements, creatine is not regulated by the FDA, which makes no guarantees about its safety.
BCAAs
BCAAs, otherwise known as branched-chain amino acids, consist of valine, leucine and isoleucine. Together, these amino acids may play a critical role in muscle recovery, according to the "Journal of Nutrition." During hard training, your body relies on carbohydrates, protein and fat for energy. Muscle proteins, including the BCAAs are metabolized, leading to muscle wasting. Supplementing with BCAAs both before and after exercise seems to limit the damage muscles endure during training, speeding muscle recovery. While BCAA use seems to help recovery, the effects of BCAAs have not yet been proven.
Caffeine
Widely consumed in the form of through coffee, soda and chocolate, coffee has significant merit as a weightlifting supplement, notes the American Council on Exercise. Caffeine taken before a workout can increase alertness and fight fatigue. Caffeine effects are significant enough that until recently, it was considered a performance enhancing drug and banned by the World Anti-Doping Agency. While caffeine is generally regarded as safe, it should still be considered a powerful stimulant and used only in moderation. A large cup of coffee should be enough for most exercisers to improve performance in the weight room.
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