Each time you lift weights, assuming you are working hard enough, you're breaking down your muscle fibers to encourage them to regrow stronger and bigger. Often, your body type or the availability of nutrients from your diet is not enough to support the kind of gains you'd like to see, and supplementation is necessary to get you to that next level. Make the most of your workouts and achieve your potential with the right supplements.
Creatine
Different types of activity require different nutrients. Explosive activity such as weightlifting is best supported by creatine, a substance that is naturally produced in the body. Supplementing with creatine can help you perform more repetitions and lift heavier weights to build more muscle. It also helps in muscle repair and recovery, so that you can take less time off between training sessions and experience less muscle soreness. BodyBuilding.com recommends taking creatine in cycles for the best results: four weeks on and two weeks off.
L-Glutamine
If you train the same muscle groups again too soon after your last workout, you are not allowing the muscles enough time to heal and this will hinder your muscle growth. For those who experience slower recovery, it can be frustrating to have to wait days until the next workout. L-glutamine is an amino acid found in muscle tissue that promotes quicker recovery. Adding an L-glutamine supplement to your diet can greatly reduce your recovery time so that you can train more often and achieve your goals faster. According to BodyBuilding.com, L-glutamine and creatine should not be taken at the same time. It's best to take L-glutamine before your workout and creatine after.
Protein
Protein, composed of amino acids, is the building block of muscle and found naturally in many of the foods we eat, including meat, fish, eggs, dairy and even some vegetables, too. The harder you train, the more protein your body requires to rebuild muscle tissue. Sometimes, it is not possible to get enough protein from food alone and it is necessary to take a supplement. Protein supplements come in different varieties, including whey, egg and soy. According to BodyBuilding.com, whey protein is the best kind to take directly after a training session to help quickly replenish the muscles; egg is a good anytime protein, and soy is a suitable vegetarian alternative.
Sports Drinks
During a really tough workout, it may be necessary to supplement during your training session to replace lost protein and carbohydrates needed to keep you going. Without these, you may tire quickly and your workout can suffer. BodyBuilding.com recommends a good sports drink with carbohydrates and protein to provide fuel and begin the recovery process.
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