Once you reach the age of 45, you might find that you can't work out with quite the intensity that you used to. Thankfully, there are a variety of supplements available that can provide you with the boost you need to feel like you're 20 again at the gym.
Hormone Replacement Therapy
Ask your doctor if hormone replacement therapy is a good option for you. Many men in their 40s find that declining hormone levels affect not only their workouts but other aspects of life. Testosterone replacement therapy is an effective means of restoring the youth and vigor you've been missing. As an anabolic agent, testosterone will increase your energy levels at the gym, as well as your muscle building results. Studies have shown that testosterone replacement therapy increases strength and muscular endurance, as well as improving body composition.
Nitric oxide supplements are generally designed to be taken 20 to 30 minutes prior to your workout, and often come in the form of a powder to be mixed with water or juice. Nitric oxide is a naturally occurring body compound that functions as a regulator for various aspects of the cardiovascular system. When taken in supplemental form, however, nitric oxide reliably creates an effect called vasodilation, or expansion of the blood vessels. This allows a greater quantity of oxygenated blood to reach your muscles, increasing muscular strength and endurance.
Creatine supplements are designed to be taken during your workout, and come in either powder or capsule form. Creatine is an acidic compound found naturally in foods such as meat and fish. Its primary role is to facilitate the delivery of anaerobic energy to the muscles. By binding to molecules of adenosine triphosphate, creatine transports these molecules to the muscle cells, providing them with energy and causing them to swell with water. This allows for increased muscular size and strength. According to a study published in the "Journal of Medicine and Science in Sports and Exercise," regular creatine supplementation leads to increased size and strength over time.
Protein supplements should be taken after your workout. They come in the form of powder to be mixed with water, juice or milk. Protein supplements come in several varieties, and whey protein may be the most effective. Whey protein contains a complete profile of essential amino acids, meaning it can provide the necessary building blocks for the creation of new muscle tissue. A study published in the "Journal of Medicine and Science in Sports and Exercise" found that regular supplementation with whey protein created increases in muscular size and strength.
- "Journal of the American Geriatric Society"; Effects of testosterone replacement therapy in old hypogonadal males: a preliminary study; J. E. Morley et al.; 1993
- "Clinical Chemistry"; Plasma nitric oxide concentration and nitric oxide synthase gene polymorphism in coronary artery disease; Y. Yoon, et al.; 2000
- "Medicine & Science in Sports & Exercise";Effects of oral creatine supplementation on muscular strength and body composition; M. Becque, et al.; 1999
- "Medicine & Science in Sports & Exercise"; Paul Cribb, et al.; Effects of Whey Isolate, Creatine, and Resistance Training on Muscle Hypertrophy; 2007