Nutrition is undoubtedly an important factor in maintaining a healthy, active lifestyle. The more the body works, the more calories, protein, vitamins and minerals it needs daily to sustain itself and limit the likelihood of injury. Weight training puts additional stress on muscles and joints, and basic dietary recommendations tend to be insufficient for those who train frequently. Through proper supplementation, it can be easy to keep yourself functioning at peak performance. To be safe, consult your doctor first about using supplements to enhance muscle growth.
Protein Powder
Active individuals have a greater daily protein demands based on the amount they metabolize daily and to repair muscle damage after training. The National Strength and Conditioning Association recommends consuming 1.5 to 2.0 grams of protein per kilogram of body weight for frequent exercisers and athletes. Using protein powder can help meet these daily requirements.
Creatine
Creatine production occurs naturally in the body and can be found in foods like steak or chicken. Creatine gives muscles more energy during workouts, allowing longer and heavier training. It also pumps the muscles with water, giving the aesthetic of greater gains.
Branched-Chain Amino Acids
Leucine, isoleucine and valine make up the three branched chain amino acids. These essential aminos can't be produced naturally and must come from food and/or supplementation. They're the building blocks of protein and improve overall conditioning in athletes.
Glucosamine
You put a fair amount of stress on the joints during weight training. Glucosamine helps repair damaged and supports proper joint function and health. Though glucosamine occurs naturally, active individuals or those with joint issues would need added supplementation to suit their needs.
Glutamine
Though the body makes enough glutamine to meet standard requirements, more is needed after a heavy training session. Glutamine can help grow muscle and can be found in animal proteins such as beef, milk, raw spinach, raw parsley and cabbage.
ZMA
ZMA contains zinc monomethionine aspartate, magnesium aspartate, and vitamin B-6. It has been shown to be a natural testosterone booster and support muscle strength and power. ZMA also aids in muscle recovery and helps to reduce muscle cramping, though your results may vary.
Multi-Vitamins
Multi-vitamins help with a number of the body's natural functions such as protein synthesis, energy metabolism, and digestion. It's best to consult your physician when choosing a mutli-vitamin. Certain medications or conditions may make it necessary for you to avoid or limit intake of certain vitamins due to the possibility of adverse interactions.
Fish Oils
Fish oils are high in the essential fatty acids Omega-3, DHA and EPA. They've been found to have anti-inflammatory benefits, which can aid in recovery time between and after work outs. They can also help alleviate joint pain in some people.
Arginine
Arginine is essential in the production of protein and stimulates the release of insulin. Though the body normally produces enough arginine, the greater protein demands of athletes and active individuals may require supplementation.
Meal Replacements
Meal replacements can be useful for people with active lifestyles that need higher caloric demands per day and/or limited time to prepare meals. There are countless options to suit almost any dietary requirements or modifications. Meal replacement supplements typically come in shake or bar form.
References
- National Strength and Conditioning Association; Protein Needs for Athletes; Bill Campbell Ph.D
- Exercise Prescription; Branch Chain Amino Acids (BCAA)
- University of Maryland Medical Center: Glucosamine
- Science Daily; Anti-Inflammatory Effects of Omega 3 Fatty Acid in Fish Oil Linked to Lowering of Prostaglandin; April 2006
- Mayo Clinic: Arginine (L-arginine)
- Nutritional Reviews: ZMA
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