Six Key Ingredients of Bodybuilding Supplements
Muscle building is not easy, but taking the right supplements, the road will be way smoother. The question is, which supplements should you take, what with the tons of products available in the market today?
Here are six worth considering:
Is all that training making you feel worn out or perhaps sick? If so, glutamine will help lessen inflammation and the risk of infection, as revealed by research at the University of Trieste in Italy. Glutamine can also help promote muscle growth through regulation of glycogen within your body, hence improving performance and muscle growth, based on another research done at the University of Dundee in Scotland.
Looking to build strength and muscle mass? Try creatine. Some Canadian researchers did an eight-week study and learned that insulin-like growth factor-1 (IGF-I), which is known to generate anabolic effects in adults, rose by above 20% among participants who took creatine and performed resistance-training workouts. Just avoid taking excessive amounts
Conjugated Linoleic Acid
Think fat is all evil? Maybe not. Conjugated Linoleic Acid (CLA) contains a lot of omega fatty acids, also popular as “good fat.” Scholars at the University of Wisconsin established that CLA can help you do away with fat and care for your muscle tissue. In the study, 71 participants who supplemented on CLA dropped an average of six pounds. Make it a point to obtain omega fatty acids with the right diet or supplements.
Branched Chain Amino Acids (BCAAS)
Do you usually suffer muscle soreness and fatigue, but still with no fat loss you’re expecting? If so, check out BCAAs. Researchers at the University of Birmingham in the UK recently determined that study participants who supplemented with BCAAs before and after a workout had a drastic reduction in muscle soreness. A Brazilian study took it up a notch and proved that BCAA supplementation helped lessen fatigue and lose more fat in glycogen-depleted subjects.
Protein Bars and Shakes
Ask any specialist and they’ll tell you the merit of having protein before and after your workouts to promote muscle growth. Unfortunately, some persons can time meals around workouts, which is where protein supplements – think nutrition bars and powders – are helpful. Need quick meals? Disregard the unhealthy, oily fast food and munch on a nutrition bar that’s abundant in quality protein and also supplies you with essential fats and carbs. Have a bit more time? Treat yourself to a delicious and satisfying protein shake.
If you can only hear your body talking, it would perhaps tell you that working out demands a lot from you, including the loss of vitamins that are necessary for you to remain healthy. Unfortunately, research has established that a lot of those who train hard while desperately trying to retain a particular body weight are typically vitamin-deficient. Multivitamins can help replenish that loss. Start off your rest day with this supplement and make sure you take only the suggested amount.
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