The strongest muscle-building supplements available have natural anabolic effects on the body, according to "Natural Anabolics" by Jerry Brainum. Anabolism describes the process by which the body increases muscle mass when adequate nutrition follows intense training to create a muscle growth stimulus. These are the strongest muscle-building supplements because they create a greater anabolic effect in the body than training and diet alone.
Whey Protein
Whey protein has an anabolic effect because of its fast digestion in the body, according to the Muscle & Fitness article "Top Ten Supps You Can't Live Without" by Jim Stoppani. After intense training, your body desperately needs amino acids from protein to use as the raw materials for rebuilding muscle tissues. Since whey digests very fast, it provides muscle cells with a readily available source of anabolic amino acids. The recommended does is 20g 60 minutes before workouts and 30 to 50g immediately after.
Creatine
According to Brainum, creatine monohydrate is the most-tested and most-effective sports supplement available on the market. Next to protein supplements, it has the most impact on your muscle-building goals. Creatine works by providing a quick-acting source of fuel for your muscles, allowing them to work harder and repair faster. Take 5 to 10g, split between pre and post-workout nutrition.
BCAA
The BCAAs, or branched-chain amino acids, are L-leucine, L-valine and L-isoleucine. According to Brainum, their unique branched structure allows them to bypass the normal pathway of protein digestion. This means that they go directly to muscle tissue to provide energy, prevent muscle breakdown and trigger protein synthesis. Take 5 to 20g of BCAAs daily before, during and/or after your training sessions.
Dextrose
According to "The Carbo Rater" by Jordana Brown, dextrose is a simple sugar, also known as glucose. Many overlook the potent muscle building potential of carbohydrates. Taking in high-glycemic or fast-digesting carbohydrates after a workout spikes the anabolic hormone insulin, which acts to drive nutrients into muscles to fuel growth and repair. "Optimum Anabolics" by Jeff Anderson recommends taking up to 100g of dextrose following your workouts.
Beta-Alanine
Beta-alanine makes an excellent synergistic complement to creatine because they both impact muscle power and endurance. According to Stoppani, beta-alanine converts to L-carnosine in muscle cells, buffering the lactic acid, which builds up during intense training. The burning you feel when your muscles fatigue comes from lactic acid. Buffering this build up allows your muscles to work longer and harder. Take 1.5 to 3g before and after workouts.
References
- "Natural Anabolics;" Jerry Brainum; 2006
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "Top Ten Supps You Can't Live Without;" Jim Stoppani, January 2010
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "The Carbo Rater;" Jordana Brown, January 2010
- "Optimum Anabolics;" Jeff Anderson; 2004
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