Muscle Building Supplement – Whey Proteins
When it comes to muscle building supplement, the basics of your foundation should include a creating supplement, a whey protein, and perhaps some glutamine and a multi vitamin. The most important muscle building supplement would have to be protein supplements. There are different proteins including whey proteins, casein proteins, soy proteins, and egg proteins. There are also protein blends which mix several different types of proteins.
Different proteins have different absorption rates, and different users. For example, whey protein has the fastest absorption rate, and should be taken immediately after a workout. On the other hand, casein protein has a much slower absorption rate, and is therefore commonly used in night time protein blends, with the purpose of providing nutrition for your body while you sleep.
For building muscle and strength, you should aim to get 1 to 1.5 grams of protein per pound of body weight each day. So if you weight 150 pounds, you should aim to consume 150g to 225g of protein each day. The bulk of your protein should come from lean meat sources from your diet such as chicken and turkey, and the rest should come from protein supplements.
Muscle Building Supplement - Creatine
Creatine is another one of the essential muscle building supplements that most will have used at some point. Creatine is made up of three amino acids arginine, glycine, and methionine. The main function of creatine is to help provide energy to your muscles. Creatine works by increasing the amount of ATP (adenosine triphosphate) available. ATP is the fuel for your muscle contractions. When your muscle contracts, ATP gets used up – it provides energy by release a phosphate molecule and becomes an ADP (adenosine diphosphate). Creatine helps replenish the ATP in your muscles allowing you to have more intense workouts.
There are several types of creatine supplements including the good ol’ creatine monohydrate, creatine ethyl ester (CEE), kre alkalyn creatine, micronized creatine and several others. There are also creatine delivery supplements such as Muscletech cell tech, Nutrex Vitargo CGL, San V12, just to name a few of them. While I’ve used all of these different creatine supplements, I still often find myself using the plain creatine monohydrate.
Using supplements is still only a very small part of the equation to building muscle and developing strength. For a complete muscle building program, you need to have a good training program in place along with a good diet and nutrition program.
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