There really is no easy way to build muscle and shed
pounds. Quick fixes simply do NOT exist. It is going to take hard work in the gym and
dedication to a dietary routine outside of the gym to produce noticeable
changes in your physique. However, the following 5 supplements have been
scientifically proven to increase the rate at which you build muscle, which can
help fast-track you for success.
More muscle = more
calories consumed = less fat = better physique. Now that is the kind of math we
like to see!
If you take a quick look at the products we offer in our
online store, you will notice hundreds of products that can help boost athletic
performance, build lean muscle, and burn fat. These supplements are extremely
effective in helping you achieve your goals, but these 5 are a must if you want
to get on the express lane towards a fitter and healthier body.
1.
Creatine
Creatine is possibly the most studied supplement for
athletic performance. It is a naturally occurring substance in our muscles that
we typically get from animal protein sources such as lean beef. Its major
benefit for training is increases in cellular energy production. This is ideal
for strong bursts of energy required by many athletes and weight lifters. It
promotes fast gains of lean muscle mass, and also helps with recovery and
performance.
Recommended Dose:
Take 5 grams daily pre- or post-workout. Some athletes prefer a loading phase,
in which 10 grams are taken daily for a week, and then the maintenance phase
consists of 5 gram doses for a prolonged period of time. This maximizes muscle
creatine concentrations and maintains them at a high level.
Allmax Creatine Monohydrate. Very high-grade, easy to mix,
and high overall quality. Canadian brand.
2.
Whey Protein
Whey protein is absolutely necessary for athletes,
bodybuilders, and anybody undergoing a physically demanding training regimen.
It supplies the body with fast-digesting protein, calcium, magnesium, and other
minerals that are essential to recovery and building new muscle tissue. Whey protein supplementation can benefit
both muscle building, and fat loss goals. Key benefits include improved
muscle repair, easily digested, natural appetite suppressant, provides amino
acids to assist in protein synthesis, and improving metabolism.
Recommended Dose:
Consume 1 scoop (25-35 grams) both pre- and post-workout. On days when you’re
not working out, consume 1 scoop in the morning and you will benefit from the
appetite supressing and metabolism boosting effects. Make sure you have adequate sources of protein in whole food
sources, such as chicken, in your diet as well.
Ultimate Nutrition Prostar 100% Whey. High in protein, low
in carbohydrates and fats, and relatively inexpensive.
3.
Glutamine
Glutamine has been proven to slow the breakdown of muscle
tissue during intense physical activity, such as resistance training. Slower
muscle breakdown means that strength and endurance are maintained throughout
your workout, allowing you to train harder for longer. Extending your training
sessions at maximum capacity will cause your lean muscle gains to skyrocket.
Glutamine also helps your immune system, enhances growth hormone levels, and
supplies nitrogen to the muscle. This means that glutamine will make other supplements, such as creatine and whey
protein, more effective in producing lean muscle gains.
Recommended Dose:
5 grams upon awakening, 5 grams immediately post-workout, and 5 grams before
bed.
Fusion Bodybuilding Glutamend. Very pure, no fillers or
sugar. Another great Canadian brand.
4.
Branch Chain Amino Acids (BCAA’s)
BCAA’s are another common supplement for athletes to consume
to maximize workout results. The three amino acids that compose BCAA’s are
leucine, isoleucine, and valine. These compose a huge percentage of skeletal
muscle in the body. For those of you who don’t know, skeletal muscle is what we’re
trying to increase while training. BCAA’s are essential for recovery, as they
replenish the skeletal muscle that is broken down with intense physical
activity. They can also help keep muscles fueled to improve endurance exercise.
Recommended Dose:
5 grams upon waking and 5 grams during or immediately post-workout.
Optimum Nutrition BCAA 5000 Powder. Brand is synonymous with quality products
and this is no exception.
5.
Beta Alanine
Beta alanine is a beta amino acid that is naturally
occurring, but is not found in high quantities in most foods. It enhances
athletic performance because it decreases the acidic effects of lactic acid
build up in our muscles during a workout. By
blunting lactic acid, beta alanine helps to improve workout performance,
increase endurance, and subsequently build lean muscle mass. Studies have
suggested that beta alanine supplementation decreases perceptions of fatigue
and increases total training volume in football players and other athletes.
Recommended Dose:
To ensure the best dose and maximize the benefits of beta alanine
supplementation, take 1.5-3 grams pre-workout. If you are an advanced lifter,
an additional 1.5-3 grams post-workout may further aid in the recovery process.
Beta alanine is common in pre-workout supplements, so pay attention to labels.
Controlled Labs White Flood. A very potent and effective
pre-workout product that not only is a good source of beta alanine, but also
helps to boost energy and stamina to maximize your workouts.
There you have it, the 5 most effective supplements to help you achieve fast muscle gains. It is also extremely important for your diet
to be specifically tailored towards your fitness goals. Your body will respond
much better to weight training or aerobic training when you follow a proper
diet high in protein, moderate in carbohydrates, and low in fats. Other important information on nutrition can be found on the nutrition page of this blog.
