You decide to take a journey into the realms of building muscle but soon realise it’s a complete minefield when it comes to choosing the supplements to support your goal, sounds like a familiar scene, right?? Well, in this article I’m going to take you through our Top 5 Muscle Building Supplements and explain their purpose, so let’s get started!
1. Protein containing Branched Chain Amino Acids (BCCA’s)
This supplement is best taken after a weight training session. When you lift weights you cause thousands of micro tears in the muscle fibres and as they repair they grow bigger and stronger. Protein is the building block that aids in this repair.
Taking a protein shake straight after training allows this valuable nutrient to be delivered to the muscle for repair extremely quickly. These BCAA’s will provide a constant source of energy to prevent your body going catabolic or actually consuming your hard earned muscles!
Creatine helps with high intensity workouts and explosive power. It provides energy and also pulls water into the muscle which aids in protein synthesis (muscle repair and growth).
Generally, you will have a 3-4 week loading phase, taking creatine 4 times per day. Then the maintenance phase comes in at about 5g per day to maintain creatine levels in the body.
During training your glutamine levels become extremely depleted which can affect your strength, stamina and recovery.
Supplementing with L-glutamine can help to keep your levels stable and aid in cell volumization. L-glutamine is also an anti-catabolic so it prevents muscle breakdown. As a supplement, L-glutamine can be taken before, during and after workouts.
4. Beta Alanine & Leucine (pre workout)
Beta alanine increases muscular endurance and also reduces and slows down lactic acid build up. Leucine increases the production of growth hormone and prevents muscle wastage as it can be broken down into glucose quickly and used for energy.
5. Fish oils (EPA & DHA)
These fatty acids help prevent inflammation of the joints following intense weight-bearing exercise.
EPA and DHA can also improve insulin function and help the uptake of nutrients incline towards metabolic lean muscle tissue rather than fat.
There are far more benefits linked to all of these supplements but this should give you a good idea of what, when and why. Taking these supplements along with a nutritionally sound meal plan and workout routine, you simply can’t go wrong, you’re basically guaranteed results!