The most effective bodybuilding supplements are not always the most expensive. You should know by now that there are no magic pills or powders. Nutrition comes first when it comes to reaching your bodybuilding goals. However, there are natural supplements that can speed up and enhance your results when paired with proper diet and exercise. For mere dollars a day, you can build muscle and lose body fat faster by using just a few effective bodybuilding supplements.
Creatine
According to fitness expert Jerry Brainum, creatine monohydrate is the best natural supplement, with the exception of protein. Also known as creatine phosphate, this wonder supplement allows our body to produce ATP, or adenosine tri-phosphate, more efficiently in muscle tissue. In addition, creatine offers the beneficial side effect of filling our muscle cells with more water, making them physically larger. It is not uncommon for first-time users to gain 5 to 10 lbs. in a few weeks on creatine monohydrate due to this effect.
Beta Alanine
Beta alanine is an amino acid that works well with creatine, helping to buffer the lactic acid build-up in muscles, which createas the "burning" you feel when you reach muscle exhaustion. According to "Natural Anabolics," beta alanine increases intramusclular L-carnosine levels, which allows your muscles to train harder, for longer. It is theorized that athletes who are naturally bigger and stronger may have larger concentrations of L-carnosine in their muscle tissues.
L-Arginine
L-Arginine, in its many forms, is found in pre-workout formulas, and increases NO, or nitric oxide, production in the body. NO vasodilates (expands) blood vessels, optimizing blood flow to working muscles. This leads to a more pronounced muscle "pump," as well as faster fat loss, according to "Natural Anabolics." Vitamin C and polyphenol antioxidants from pomegranate, acai and grape seed extract can further contribute to NO production, enhancing this affect.
BCAA
BCAAs, or the branch chain amino acids, are the most important of the amino acids, which are the building blocks of all proteins, including whey protein, milk, eggs, fish and meats. L-leucine, L-isoleucine and L-valine are metabolized directly in muscle tissue, rather than in the liver, and they initiate protein synthesis very quickly. BCAAs also spare muscle tissue from being catabolized, protecting your hard-earned muscle mass during intense training and cardiovascular exercise.
Whey Isolate
Whey protein isolate is a fast-digesting protein that comes from milk. Treating with enzymes can create a "pre-digested" form of whey called hydrolyzed. According to "Natural Anabolics," whey triggers fast muscle protein synthesis. Whey's fast action and bioavailability (highest protein rating) make it a perfect post-workout protein supplement, but it can also be taken as a mid-meal snack in smoothies, before workouts or before bedtime.
L-Glutamine
L-Glutamine is the most abundant amino acid in human muscle tissue. One workout can cause a loss of up to 40 percent muscle glutamine stores. L-Glutamine can boost performance by volumizing muscle cells, increasing growth hormone production and speeding muscle recovery post-workout, according to the "Muscle Nerd" Jeff Anderson's book "Homemade Supplement Secrets."
References
- "Homemade Supplement Secrets"; Jeff Anderson; CQC LLC, 2008
- "Natural Anabolics"; Jerry Brainum; Ironman Publishing, 2007
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; Homebody productions, 2005
Member Comments