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Nutrition

5-muscle building supplements you NEED!

You’ve clicked this article because you are still probably mystified about the amount of supplements you have available to you.

Where on earth do you begin?

Supplementation is a huge part of the fitness industry. Athletes and gym-goers alike swear by certain supplements to help with growth, recovery and repair. There are supplements to take before, during and after a workout to enhance every aspect of your training.

With so much stuff available how do you know where to even begin? Below we have compiled the most essential and beneficial supplements you can consume in and around your training.

Protein Powder

Having a good quality protein powder supplement should of course, be at the top of your supplement list. Protein powder is easily and rapidly absorbed by your body and is extremely convenient to take before and after your workout. You can mix it with milk, water or a dairy-free milk such as almond or coconut for a delicious shake. Your muscles will require a quick hit of protein before and after your workout so they can grow and repair at an accelerated rate.

BCAA’s

Branch chain amino acids are essentially the building blocks of protein. Branch chain aminos consist of three key amino acids which are: leucine, isoleucine, and valine. BCAA supplementation, can promote muscle protein synthesis and increase your muscle growth over time. It can also be used to prevent fatigue and delayed onset of muscle soreness. BCAA’s are ideal to take during your workout because they keep your muscles supplied with amino acids constantly which can help to decrease the chance of your body going catabolic. You can sup on amino acids all day long to enhance your muscular gains and recovery.

L-Glutamine

L-Glutamine is an essential amino acid which most athletes and avid gym goers simply can’t live without. If you currently put your body through intense workouts, it becomes stressed and your muscles and tendons will require more glutamine than the amount supplied by a normal diet. Your levels of cellular glutamine can drop by 50 percent and your plasma levels by 30 percent after a tough gym workout! L-Glutamine promotes muscle growth and can help to decrease muscle wastage while improving athletic performance and recovery from tough endurance exercise. The amino acid also helps to improve metabolism and cellular detoxification.

Creatine

Creatine is a natural component that is found in your muscle cells.  Primarily it’s located around the skeletal muscle tissue where around 95 percent of your body’s creatine supply is stored. The remainder is evenly stored throughout the rest of your body. Creatine is a naturally occurring metabolite has been reproduced as a supplement called creatine monohydrate for bodybuilding and athletic purposes due to its benefits. Supplementing with creatine can provide you with extra cellular energy production and modulation, increased glycogen storage, increased muscle cell volume, and faster recovery. Take creatine before and after your workouts to reap the full rewards.

Vitamin C and a Multi-Vit

You might be surprised to see this on here but it’s vital for keeping your body functioning properly. When you train a lot and hammer the gym, your immune system can take a bit of a battering and become weak. Taking vitamin C will help to strengthen your immune system and help it to repair effectively. Often, high protein diets focused around excessive training can end up lacking in other areas such as essential vitamins.  Vitamin C can also help to lowering hypertension, and aid in the treatment of lead toxicity

There you have it! 5 of the best supplements to enhance your workout experience.

Have you already been taking any of these? What other supplements do you swear by?