Top 5 muscle building supplements

The supplement industry is worth billions, so it’s hardly surprising the market is saturated with products which claim to be the most effective supplement ever created and will induce steroid like gains without the harsh side effects. In reality most of these supplements are not new, but rebranded products which contain the same active ingredients as countless other supplements on the market. Over the years there have a handful of products which the serious trainer continues to use due to their effectiveness and cheapness. They do not have to be purchased from a high priced supplement brand, and therefore can be bought relatively cheaply from many bulk supplement suppliers, or cost effective brands.

Whey protein

This highly biological protein source is very popular among bodybuilders who consume the protein post workout due to its rapid uptake. 40-50 grams can be easily consumed directly after a workout by mixing the powder with water (in a shaker), providing the muscles with instant amino acids when they need them most.

Whey protein is commonly available in two formats, whey isolate and whey concentrate. The whey protein isolate is more refined than whey concentrate, composed of less carbohydrates and fat, resulting in more protein per gram compared to whey concentrate. This process comes with a higher price tag however, and many just opt for the cheaper whey concentrate which does the job just as well.

Creatine monohydrate

Creatine monohydrate is one of the most studied and used bodybuilding supplements on the planet. Putting it briefly, creatine has shown numerous times, in and outside of the gym, that it can increase physical performance. This process is caused by creatine’s role as an energy replenisher, resulting in greater energy for muscle contractions so the muscle can be pushed longer and harder.

Creatine also has other ways in which it can benefit those looking to increase muscle mass. The supplement can increase water retention, providing the muscles with a larger and fuller appearance as water is drawn into the muscle. This super hydration of the muscle cells can also heighten the rate of protein synthesis, aiding the muscle building process.

Weight gainer

The important thing to take note of here is the quality of the product being purchased. There are many weight gain formulas on the market which contain cheap and low quality ingredients, such as poor quality proteins and sugars, and a lack of healthy dietary fats and micronutrients.

Quality weight gainers tend to have a quality mix of proteins, typically whey and casein, which bring about a slow digestion in the gut. Carbohydrate choice may include oats, barley, or other low GI source. Maltodextrin as the main carbohydrate source may be suitable for those who find it difficult to gain weight.

Maltodextrin

Maltodextrin is a complex carbohydrate, yet is absorbed very quickly. It’s usage throughout the day may be limited for someone who finds adding weight easy, but it can be useful for those who find it difficult to gain weight and need additional calories. The carbohydrate is also perfect post workout to help replenish energy stores, or during a workout to maintain a high level of energy.

Protein bars/flapjacks

This option can be quite expensive, and it would be worthwhile looking at the cost of meal replacement powders if the goal is to have a product which can be taken on the go. There are many protein bars and flapjacks which are ideal for gym goers who find they go a long time without food due to working commitments. A quick and protein rich snack is ideal for such a situation, alongside an item of fruit and possibly an assortment of nuts for additional calories and dietary fats.

This entry was posted on Monday, September 28th, 2009 at 6:45 pm and is filed under Supplements. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.