Bodybuilding Supplements that Work!

Posted on May 3rd, 2014 at 9:48 pm by

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The shelves of health shops all across the globe are groaning under the weight of thousands of products that promise to help you build lean muscle and/or lose fat fast.  Some of them have very little, if any effect, and are best avoided.  In this article I am going to concentrate on protein supplements that really work, amino acids that are essential for muscle growth, and how to get the most out of them.  Follow the tips below and you should be able to see a real difference over a period of a few weeks.

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1. Creatine

Of all the products that are aimed at fitness fanatics and bodybuilders, this is one of the most effective and can provide a real energy boost when working out.  Many people find that they are able to exercise at a higher intensity and longer periods after using creatine so it is definitely worth trying if you have not already done so.  Studies have shown that 70% of athletes find that this natural substance increases their performance significantly.

2. Branched-chain amino acids

Having received a lot of hype in the health and fitness industry over the last few years, you could be forgiven for thinking that they are nothing more than another fad, designed to part you from your hard-earned cash as quickly as possible.  The truth is that scientific studies have confirmed that BCAA supplementation can aid muscle recovery after vigorous exercise.  By promoting muscle-protein synthesis and modifying cytokine production after exercise, among other things, branched-chain amino acids can reduce muscle damage and speed the recovery process.  Many weightlifters find them to be most effective when taken before and after workouts.

3. Beta-alanine

Taken several times a day, this non-essential amino acid has been shown to have several beneficial effects that will be of interest to any bodybuilder reading this article such as:

  • Increased muscle mass
  • Increased aerobic and anaerobic endurance
  • Delayed muscle fatigue

The above effects combine to allow fitness enthusiasts to engage in high-intensity training for longer than would otherwise be possible and to perform at the peak of their abilities.

4. GPLC

If you want to enhance your peak performance during weightlifting, taking GPLC about an hour and a half before a training session could very well help.  Recent research has shown that Glycine propionyl-L-carnitine elevates levels of nitric oxide metabolites in the bloodstream and results in increased performance; this according to a study where the subjects engaged in repeated stationary cycle sprints after taking this supplement.  If you regularly include interval training in your exercise regime, this substance definitely merits further investigation  Taking too much can be counterproductive so you need to follow the recommended dosage when using the supplement.

5. Citrulline Malate.

This compound contains citrulline; preliminary studies have shown that this substance is effective in reducing muscle fatigue.  This means that (like beta-alanine) when taken before workouts it could help you to train for longer without getting tired.  It occurs naturally in the rind of watermelons but most people find it more convenient to buy in powdered form and use it as one of the ingredients in their pre-workout shake.

Final Thoughts

So there you have it.  Amongst the many false promises and overblown claims that have plagued the health supplement industry since its inception, there are a few gems that are worth trying if you would like to improve your performance in the gym.  Not everybody reacts in the same way to these products so if you find that one particular supplement does not seem to be working for you, move on and try another.

 Author Bio

Audrey Smith is a freelance writer for Bulk Nutrients, one of the most reliable suppliers of a selection of protein supplements and other health products in Australia; a company that can develop and sell any products that customers want.

Image by U.S. Navy photo by Mass Communication Specialist 3rd Class Eric J. Cutright [Public domain], via Wikimedia Commons.

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