Workout enthusiasts may follow dedicated workout programs and strict nutrition plans, but adding supplements into the strength program can enhance overall results. Supplements--available in powder, capsules and shakes--are designed to provide essential nutrients, vitamins and minerals that the body needs to maximize strength gains. Check with your health care provider before adding supplements to your regimen.
Protein
Protein is one of the most popular supplements for building strength because it provides the nutrients required to build muscle. Every serving of protein supplies amino acids that serve as the building blocks of muscle. Most supplements will provide about 20 g to 40 g of protein. Different varieties of protein are available including whey, soy, egg and casein. Every type of protein will typically come in a ready-to-drink shake or a powder that can be added to water, juice or milk.
Creatine
Creatine is designed to maximize strength and performance by decreasing the recovery time between workouts. To improve strength, creatine increases muscle mass and the body's ability to utilize ATP--the main energy source for short, high-intensity exercise. Creatine supplements are available in a variety of options including powder, liquids, capsules or mixed with other supplements. Some manufacturers offer a creatine-protein blended supplement that is intended for post-workout nutrition and recovery. Recommended dosage of creatine is dependent on body size and it's recommended to "cycle" creatine by taking it for four weeks followed with one to two weeks off.
Fish Oil
Fish oil is recognized as having several health benefits, including building strength. Benefits that combine to assist in building strength include reduced inflammation and soreness following a strength training workout and decreased body fat. Supplements are typically available in easy-to-swallow capsules or liquid. Read the EPA and DHA content of a fish oil supplement to find its potency. As a general rule, as the EPA and DHA amounts increase, the overall quality of the fish oil is higher.
L-Glutamine
L-glutamine is an amino acid found in protein, but glutamine supplements provide the required amounts to promote recovery and strength. Most glutamine supplements are designed to work in combination with protein and creatine to maximize muscle cell volume during strength training. Glutamine works by preventing muscle catabolism--or the breakdown of muscle tissue--by supporting the immune system following an intense workout. Additional glutamine can be found in all-purpose strength supplements or in capsules.
Member Comments