Building muscle is important for health, athletic performance and often for vanity. Muscles need to be challenged under load, which causes micro-trauma to the muscle fibers. The process of repair results in larger and stronger fibers. Various types of nutrients help with building muscle, both biochemically and in terms of your energy levels, as being able to lift weights and exercise requires energy. These 10 important muscle supplements are listed in no particular order.
Amino Acids
The basic building blocks for repairing and building muscle are amino acids. L-glutamine is the most abundant amino acid within muscle fibers, and it improves recovery time between workouts. L-carnitine helps transport fatty acids into your cell's mitochondria, which are converted into energy and used by muscles, as noted by the University of Maryland Medical Center.
Protein Powder
Supplemental protein powder is an efficient and environmentally sustainable method of consuming. Whey protein is plant-derived and digested quickly, making it a good post-workout supplement. Casein protein is digested slower and usually taken at night. Soy is a complete source of protein, but not absorbed especially well, and it can disrupt male hormone levels.
Creatine Monohydrate
Creatine is a compound produced within the body that increases energy availability, in the form of ATP molecules, so that muscles can work harder in short bursts, which is beneficial in weight lifting, according to MayoClinic.com.
NADH
NADH, or nicotinamide adenine dinucleotide phosphate, stimulates production of ATP, or adenosine triphosphate, which are energy transfer and storage molecules used to power your muscles and other body processes. NADH is also effective in reducing fatigue.
Coenzyme Q-10
Coenzyme Q-10 is a natural substance found in your cell's mitochondria and is also involved in making ATP molecules. ATP serves as your cell's primary energy source and is essential for muscle contraction.
Guarana
The fruit of the Amazonian guarana plant is a powerful and quick energy booster because it contains about twice as much caffeine as coffee beans, according to "Medical Herbalism: The Science Principles and Practices of Herbal Medicine."
Gotu Kola
Gotu Kola is an Ayurvedic herb used to rejuvenate the body after physical activity, which makes it useful for strengthening and building muscles. Gotu Kola is also effective for treating fatigue and muscle weakness.
B-Vitamin Complex
The B vitamins are primarily involved in oxidation and energy production within the mitochondria of cells, which are needed with any type of exercise, especially weight training. B vitamins are also needed to break down the long-chain molecules, such as carbohydrates and proteins, into smaller chains that your cells can utilize.
Asian Ginseng
Asian or Panax ginseng is used for its energy boosting properties. According to MedlinePlus, Asian ginseng can be used to improve workout efficiency, physical stamina and athletic endurance.
Tribulus Terrestris
Tribulus terrestris is a flowering plant common in Europe and Asia that is purported to increase testosterone hormone levels in men, which could help build muscle and improve sexual performance.
References
- University of Maryland Medical Center: L-Carnitine
- MayoClinic.com: Creatine Monohydrate
- "Medical Herbalism: The Science Principles and Practices of Herbal Medicine"; David Hoffmann; 2003
- MedlinePlus.com: Panax Ginseng
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