Building muscle and burning fat requires a serious commitment to proper nutrition. Bodybuilding supplements are not a replacement for taking in the proper nutrients for muscle recovery. However, there are natural workout 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.
Whey Protein
Whey protein is a fast-digesting protein that comes from milk. The best forms of whey for bodybuilding are whey protein isolate or the "pre-digested" form of whey known as hydrolyzed. According to Natural Anabolics by Jerry Brainum, 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.
Creatine Monohydrate
Creatine monohydrate is the best natural bodybuilding supplement besides protein, according to Natural Anabolics. Also known as creatine phosphate, this supplement allows the 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 along with creatine, helping to buffer the lactic acid build-up in muscles, which creates 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 bigger and stronger may have naturally larger concentrations of L-carnosine in their muscle tissues.
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.
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."
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.
References
- "Xtreme Lean", Jonathan Lawson and Steve Holman, 2006
- "Natural Anabolics;" Jerry Brainum; 2007
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
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