Muscle building supplements are needed for facilitating muscle growth, and for repairing and rebuilding damaged muscles.
Protein is the basic building block of our muscles. A good protein supplement is an important ingredient in the diet of bodybuilders. For building muscles, everyday you would need about one to two grams of proteins per pound of your body weight. Therefore, to build lean muscles, a person weighing 150 pounds would need 150 to 300 pounds of protein daily. Protein supplements are available in the form of protein powders, protein bars, meal replacements and weight gainers. A good quality protein supplement should provide 20 to 30 grams of protein per serving.
Protein supplements are also available as whey, casein, soy and egg proteins. Whey is the best form of protein supplement. It is usually recommended after workouts. The human body could speedily digest whey protein. Whey protein supplements are further divided into three categories – whey isolate, whey concentrate and whey blends. Whey protein isolate contains more than 90 per cent pure protein, whereas whey concentrate contains 70 to 85 per cent pure protein. Whey blend is a mixture of whey isolate and whey concentrate.
Casein supplements are more suitable as after dinner snacks. Egg proteins are digested at a moderate pace. It could release amino acids gradually in your body. Soy protein is recommended for vegans and vegetarians. However, soy might not be as effective as other protein sources.
Creatine supplement promotes muscle mass. In the human body, the liver, kidneys and pancreas produce creatine. This nitrogenous organic acid is the main source of ATP or energy for the muscles. During workouts, the ATP level falls. Creatine supplements help to regenerate ATP, improving the stamina and endurance of bodybuilders and athletes. These supplements will help you to exercise longer. They can help you to gain up to 10 pounds of lean muscle. Creatine supplements are available in the form of powder, liquid and pills.
Glutamine supplements should be taken after intense workouts. They are needed for repairing damaged muscles. Glutamine supplements aid speedy muscle recovery. Although, glutamine supplements are usually safe for health, diabetics should consult their physicians before taking this dietary supplement.