Many products on the market can help you increase muscular strength and achieve your fitness goals faster than diet and exercise alone. Rather than lining the pockets of supplement companies, each contesting for their piece of the multi-billion dollar pie, you can purchase these substances separately and mix them on your own. This way you will know exactly what you are getting and you do not need to worry about fillers, additives or illegal substances.
Protein
Most people refer to whey protein when they talk about supplemental protein sources, because it digests very fast and stimulates protein synthesis (muscle building). Whey makes a great protein for immediately before and after working out for this reason. However, do not overlook casein protein, which has a powerful anti-catabolic effect, meaning that it prevents muscle breakdown. You can take casein as part of a meal replacement during the day (along with whey) or before bed to promote muscle building while you sleep.
Creatine
“Natural Anabolics” author Jerry Brainum contests that creatine monohydrate is the most effective natural sports supplement on the market. You can take five to 10 g per day before, during or after your workout and in the morning on an empty stomach on non-workout days.
Beta-alanine
This amino acid acts as a precursor to L-carnosine, which buffers lactic acid in working muscles, allowing you to train longer and harder. Beta-alanine works great along with creatine because they have a synergistic effect on energy production. You can take 1.5 to 3 g before your workout and another equal serving later in the day.
BCAAs
BCAAs or branched-chain amino acids metabolize directly in muscle tissue, meaning that they provide a source of energy and help to spare muscle from breaking down. L-leucine, L-isoleucine and L-valine make up the branched-chain amino acids. You can take five to 10 grams of BCAAs before, during and after your workout.
L-Arginine
Known as a nitric oxide precursor, L-arginine also has an important role in muscle repair, wound healing and human growth hormone production. Nitric oxide vasodilates or expands blood vessels, allowing more blood flow to working muscles. You will notice a “pump” effect in your muscles from the increased nitric oxide. Take three to five grams preceding your workout.
L-Glutamine
Called a non-essential amino acids, L-glutamine makes up the majority of amino acids (building blocks of protein) found inside your muscle cells. Like L-arginine, L-glutamine promotes faster recovery of soft tissues and functions to support the immune system. You can take 5 to 10 g after your workout and again before bed to speed muscle recovery.
About this Author
Andrew Bennett enjoys exploring health and fitness through his personal workouts, as well as researching the latest about the subject. As a natural body builder, Bennett enjoys the ongoing pursuit of health and wellness in all aspects of life. He writes articles, blogs, copy, and even award-winning screenplays.
