The Best Supplements To Take To Build Muscle

The Best Supplements to Take to Build Muscle

Mar 23, 2010 | By Everett Callaway

For years, the debate has raged over supplements and their efficacy in building muscles. There are those that insist supplementing is essential for the repair and synthesis of muscle tissue. However, opponents of supplementation argue that sufficient protein via the diet is all that is required and any excess protein is converted and stored as glycogen or excreted from the body. Nevertheless, there are three types of supplements that are widely used by those who choose to supplement to build muscle: whey protein, amino acids and creatine.

Whey Protein

Whey protein is widely regarded as the leading muscle-building protein supplement. Whey is one of two proteins found in milk, with casein being the other. Of the two, whey is the easiest to digest and has a 100 percent biological value. In other words, 100 percent of whey consumed into the body is used by the body in muscle tissues. Whey protein's anabolic muscle-building effect is enhanced by its constituents known as branched-chained amino acids BCAA.

Amino Acids

Amino acids in general, glutamine and the BCAAs--leucine, isoleucine and valine--in particular, are purported to have lean muscle tissue building effects. Glutamine is touted as promoting a positive nitrogen balance, which is necessary for muscle development. If the body reaches a catabolic state known as a negative nitrogen balance, then it is using protein from muscle tissue for other bodily functions. Protein synthesis, or the regeneration of muscle tissue, is said to be one of the functions of the BCAAs.

Creatine

Creatine supplementation, in the form of creatine monohydrate, is known for increasing the levels of creatine phosphate (CP). CP is an essential component in the regeneration of the body's primary energy system, adenosine triphosphate (ATP). The higher the availability of ATP, the quicker the recovery period for muscle fibers. This has a positive effect on the turnaround time for muscle fibers to repair and prepare for additional training.