Bodybuilders and athletes are consistently on the lookout for the next extreme workout supplement to help them become stronger and build bigger muscles. A number of legal and relatively safe dietary supplements can help you develop muscle mass but you should make sure you are healthy enough to take the supplements. Speak with your doctor before going on any dietary supplement regimen and always follow dosing instructions.
Creatine
The amino acid creatine is produced naturally in your liver, kidney and pancreas. The creatine is eventually stored in your muscles and used as an energy source. According to the University of Maryland Medical Center, creatine is especially beneficial during high-intensity, short-duration exercises, such as strength training, and it can increase a body's lean muscle mass. The final verdict is still out on creatine's real effectiveness, however. The UMMC notes that creatine may have no real impact on athletic performance. Creatine seems to be least effective in people who already have high natural levels of the amino acid in their system. Daily dosage of creatine for athletic performance should not exceed 20 g.
Whey Protein
Whey protein is one of the most commonly used workout supplements. Whey comes from milk and milk products and is an easily digested source of protein. A number of essential amino acids, the building blocks of protein, are contained within whey, which help muscles recover after intense workouts, as well as promote the growth of new fibers in muscle tissue. Whey is usually mixed with water or milk and taken as a shake prior or after a workout. You should avoid whey protein if you have allergies or hypersensitivities to milk or milk products.
L-Glutamine
Glutamine is the most prevalent amino acid made by the body. Strenuous exercise can deplete your glutamine levels and cause your body to struggle with its natural glutamine production. If you perform intense workouts on a regular basis, glutamine supplementation may be useful in regulating this essential amino acid. Glutamine in supplement form is known as L-glutamine and typically comes in powder, capsule or tablet form. If you take glutamine with a meal, ensure the food and liquid you consume is not hot, as heat destroys glutamine.
L-Arginine
Arginine is a semi-essential amino acid needed in the body to produce creatine. The body produces its own arginine but supplementation is needed in those with low arginine levels, which subsequently leads to low creatine levels. Arginine spurs protein production in the body and transforms into nitric oxide in the bloodstream, causing vasodilation -- the relaxation and expansion of blood vessels. The supplement form of arginine is L-arginine, which is commonly branded as nitric oxide. According to MayoClinic.com, taking an L-arginine supplement is considered to be safe, though some mild side effects can occur, such as stomach discomfort and cramps and an increased frequency in stools.
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