Dedicated fitness enthusiasts and athletes are always looking for an edge, especially when it comes to building muscle. Many take advantage of sports supplements. Sports supplements make up an enormous segment of the fitness industry, with numerous brands promising impressive results, although not all of them live up to the hype.
Whey Protein
Whey protein is derived from the cheese byproduct of the same name. Protein in general is an essential nutrient for muscle repair and growth. Whey protein is especially popular with athletes and bodybuilders because it contains a broad profile of amino acids and digests quickly. These characteristics make whey protein a useful supplement to take immediately following a workout, especially when combined with a simple carbohydrate. Whey protein is as safe as any other dietary protein with its only apparent side effect being occasional abdominal discomfort in some users. Whey protein can be found in powder form, premixed drinks and bars.
Creatine
Creatine is a naturally occurring compound present in meat and fish. Creatine plays an important role in anaerobic metabolism because it helps muscles regenerate the energy necessary for short term endurance. Creatine can produce noticeable gains within a week or two of use because it pulls water into muscle cells. The resulting lean mass gain and pumped sensation it offers makes it very popular with bodybuilders. According the American Council on Exercise, there do not appear to be any side effects of creatine supplementation. Creatine is sold in several compounds with creatine monohydrate being the most tested and most widely used. Creatine is available in pure form or mixed with simple carbohydrates.
Glutamine
Glutamine is an essential amino acid present in muscle. Glutamine supplementation may play a role in limiting muscle breakdown during exercise, thus increasing overall muscle gain. In an Oxford University study, glutamine has also shown the potential to boost the immune system and speed recovery after illness. Glutamine is available in pill or powder form.
Caffeine
While not directly involved in the muscle building process, caffeine is a great supplement for those trying to gain muscle. Studies have shown that by taking caffeine before a workout, subjects were able to increase workload, and were more resistant to fatigue. By allowing you to workout harder and longer caffeine can play an influential role in muscle gain. Caffeine is widely available, with the amount present in a cup of coffee being enough to produce the desired effect.
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