The 4 Supplements That Build Muscle

First of all, you do not need supplements in order to gain muscle. Supplements make up 20% of the difference in the results. It is hard work, eating whole foods and a recovery that is the remaining 80% of you reaching your goals. There are many people who are muscular, without taking supplements, but frankly most of us do not have the time and / or the dedication it takes to eat a balanced diet and work consistently. This is where supplements come into play. Supplements do not build muscle for us, but it helps your body get the nutrients we lack the muscle building . We still need to eat properly, work hard in the gym and the rest in order to build muscle.

The question many people ask is: "There are so many supplements out there, what should I do?" The answer is not very easy because each addition is designed to do different things. Everybodys body reacts differently to the addition, depending on the needs of each person and body chemistry. With that being said, there are 4 supplements that every person should, and you'll find them in the cabinet were bodybuilders home: multivitamins, protein powder, creatine, and essential fatty acids

multi vitamin

With all the processed foods inundating our supermarkets, it's almost impossible to get all their nutritional needs from food alone. Even if you eat nothing but whole foods, you would have to eat large quantities of food to meet all your nutritional needs due to the poorer soils used today.

Your body is a complex machine that performs millions of functions simultaneously. Each essential nutrients contributes to thousands of reactions that make these functions available, such as B12 for healthy red blood cells, iodine for thyroid regulation, and B6 to protein metabolism. Since it lacks a single nutrient is detrimental to the thousands of chemical reactions in your body, which in turn will make it much harder for your body to run at its full potential.

People who put their bodies under physical stress 3-4 days a week have a higher nutritional requirement of the people who live a sedentary lifestyle. I'm sure you've noticed, after a hard workout you are really hungry. This is your body telling you that it is low on fuel and needs to be refilled.

To make sure my body is lacking nutrients, I like that a multivitamin with higher potency for two reasons:

1. Some multivitamins used by subordinate components, and not all to 4000% daily value Riboflavin or whatever it may be said to digested by your body. At the higher potency multi vitamin, sometimes as separate doses throughout the day as there are some people in the medical field who think that too many nutrients for your body to digest at one time.
   
2. My body's requirements for nutrients in the days of the exercise is not the same as the day I rest. I do not want to be low in any nutrients if my body needs. I even heard some people in the days of extreme stress such as taking two doses a day, one morning and one after a really hard thing about treninga.Dobra multivitamins are many nutrients such as vitamin C and Vitamin B are water soluble and will be secreted from you depending on your body needs.

good multivitamin would suggest the animal is hand Universal Nutrition. It is made with ingredients that are easily digestible by the body and they contain a good balance of key nutrients to build muscle, minerals and amino acids for performance recovery.

Protein Powder

We all know how to build muscle you need to eat lots of calories, especially proteina.Pravilo the protein is to consume 1 gram of protein per kilogram of body weight to build muscle. With any good muscle building plan, you need to spread those calories into 5-7 meals a day to keep your metabolism and quality of nutrient intake was stable. There are some medical experts believe that the body can not digest more than 35 grams of protein per sitting, and so is another good reason to spread your protein intake. With our busy schedules, it is very difficult for any of us to eat that many meals a day and a protein shake is the perfect replacement for 2-3 of those meals.

the three most important times to take a protein shake:

Morning: Drink shake in the morning when you get up, because it is rapidly digested. Your body has not had protein for however long you were asleep, and if your body goes into a catabolic state begins to eat away your hard earned muscle. I drink shakes as soon as you get up, and then 30 minutes later I eat a normal breakfast.

before training: I prefer to be a protein shake before I workout instead of eating a meal because your body can digest whey protein powder within an hour, Unlike chicken or fish that takes your body 2 to 2.5 hours to digest. So do not feel bloated in the gym and I know protein goes straight into my muscles instead of sitting in my stomach waiting to be digested.

after training: This is absolutely the most important time to take a protein shake. This is the beginning of all important "recovery" phase. Your muscles are broken down with a hard workout, and you need the protein to make them quickly in order to repair and build new muscle.

It is important to take all the protein powder, but I think that whey protein is the highest quality protein for muscle building and as a bonus is also one of the cheapest. Whey contains all the essential amino acids to build new muscle, and is also high in bioavailability, so our body can not digest large amounts of it. Whey is also high in BCAAs, which are amino acids, leucine, isoleucine and valine, which helps in muscle recovery and muscle breakdown. You get 2 pounds jug of optimum nutrition gold standard for under $ 23 dollars.

creatine

is known to build muscle since the early 1900's, creatine was first introduced to professional athletes during the Olympics 1992nd Many athletes English admitted after the Olympics, training with creatine, which angered other athletes such as disputed that "it gave English an unfair advantage," as they won gold medals in track and field a few events, as well as rowing. No penalty or disqualification passed by the Olympic Committee as it was discovered creatine is a natural nutrient found in every skeletal muscle in the body. They also found that creatine rich foods such as red meat and fish, and it would be impossible to determine whether an athlete has achieved a supplement from natural food sources.

During the past 15 years, creatine is the most used supplement by athletes and people who want to get mišića.Popularnost this amendment is not surprising as the main function of creatine to the muscles more energy to perform strenuous activities. Creatine is essential for a short duration, high intensity exercise such as lifting weights or speeds up to max 8 reps. When the muscles used to lift weights or to perform any work, ATP is broken down to ADP and energy is released. The amount of ATP stored in muscles only fuel a maximum effort such as lifting weights for 10 to 15 seconds. Thereafter, the muscle must rely on creatine restock the supply of ATP. Creatine promotes intense lifting by replenishing needed energy molecule ATP, but there are other muscle-building effects, which makes this supplement so popular:

• Creatine buffers lactic acid development, so that you can train harder and longer.
  
• Creatine increases muscle volumization by increasing the amount of water stored in the cells. Do not confuse it with water retention, because it is intracellular water storage, rather than intracellular water retention. This is important as intracellular water storage increases hydration, resulting in higher rates of protein synthesis.
  
• Studies have shown that creatine reduces mental fatigue by increasing the oxygen content of red blood cells in the brain.
  
• creatine can increase the strength of 5-15% in a short period of time. It is also not uncommon to gain 5-10 lbs in a month.
  
• Creatine increases the amount of growth hormone release during exercise. Your body naturally releases growth hormones such as exercise and creatine allows your body to lift heavier loads more frequently, which of course causes your body to increase the amount of growth hormone secretion.

Like any other supplement, it is the perfect time and the amount taken in order to maximize the effects of creatine. Many say that one should "load" creatine, which means, 5-10 grams per day for 5-7 days, but I do not think you need to do to achieve the desired results. You can achieve results faster "loading" your body with creatine, but if you add it to your sports drink before and after training, you will gradually achieve the same results. The absorption depends on if you take it on an empty stomach and if it is a simple sugar such as juice or sports drink.

Creatine only stays in your system for 1 to 1.5 hours, and if it is not used is excreted from the body. To maximize the short period of saturation, you should take 5-10 grams of creatine 45 minutes to an hour before training to your exercise coincides with the saturation period. You should also take 5-10 grams post workout as you want to keep your muscles flooded with creatine in the "anabolic window ".

Creatine is necessary to use the supplement because it provides all the benefits of building muscle with very minimal side effects. In the early years it was thought that creatine damage the kidneys, because it is processed and excreted from the body through the kidneys, and later research debunked this claim. The actual effects are minimal, but in some cases can cause cramping and upset stomach. If you drink lots of water and do not take creatine on a completely empty stomach, it should eliminate these issues.

essential fatty acids

are important for overall health, as well as for gaining muscle. There are two families of EFA's, Omega 3 and Omega 6 EFA's are fats that can not be produced in the body and therefore must be obtained through our diet.

Omega 3 and Omega 6 help many essential bodily functions:

heart health -. Improves heart rate, mild blood thinner, and slows the heart rate

the vascular health -. Increases the flexibility of blood vessels

Cell Regulation - regulates many cell processes such as oxygen use, electron transport and energy production

increase testosterone -. Necessary for healthy function of the testes

to improve insulin action - helps to balance blood sugar levels

Increased fat burning -. Many studies have shown that taking the test groups EFA is to lose more fat and retain muscle compared to the placebo group

lower cholesterol -. It helps transport cholesterol in the blood stream

anti-inflammatory -. Low-grade inflammation (types of people can not feel) increases the risk of diseases such as heart disease, type 2 diabetes and obesity and many other conditions

to strengthen the immune system -. Promote the synthesis of hormones that are responsible for a healthy immune system

shorten the recovery time - Help reduce fatigue by helping nutrients to pass through cell membranes

brain development and function -. Needed for proper transmission of nerve in the brain

As you can see the essential fatty acids are extremely important for overall health. EFA is also known as fish oil as the most food sources derived from fish and shellfish. You can also find EFA's in small amounts in food sources such as flax, hemp oil, soybean oil, walnuts, pumpkin seeds, leafy vegetables. Widespread food reduced the amount of Omega 3 is available from these sources of food so it is important to supplement with essential fatty acids in order to get the recommended daily amount of 1.000 to 3.000 mg per day.

Conclusion

None of these products contain dangerous hormones or substances that are not already in your body. These supplements contain nutrients that help your body release chemicals build muscle naturally and safely. Do supplements of these nutrients, you will be sure your body is working at 100% capacity, even if your child is not perfect.

These 4 supplements will not replace hard work, but in combination with good diet and exercise routine, you will be sure to see great results. As I mentioned earlier, you do not need supplements to gain muscle, but they will help you achieve your goals faster.