Thursday, May 27, 2010

Supplements Necessary to Gain Muscle

Supplements Proven to Help Gain Size and Mass

Supplements are necessary for the serious bodybuilder and weightlifter. Without the proper nutrition your body simply cannot grow. Even those who do not weight lift or strength train will find some supplements will definitely help and may be necessary.

When someone works out they are tearing and damaging their muscle fibres. In order for the body to grow and repair the body needs essential elements to make the process happen. If these needs are not met the lifter will burn out and not have the gains that they would expect or hope for.

Protein
Protein is the most important and primary supplement. You simply cannot be a serious lifter and expect to get bigger and stronger without it. This is basic knowledge for most but it cannot hurt to be listed for the beginners and a reminder for the rest. Protein is what rebuilds muscles after workouts.

A muscle is made of protein and needs a regular supply to maintain maximum performance. You can use either protein powder or meal replacement drinks with about 30 grams of protein within 10 minutes of completing your workout. For maintenance consume one gram of protein per pound of bodyweight daily. For growth purposes try for 1.5 - 2 grams of protein per pound of bodyweight. Make sure you divide your serving up or a full 24 hour day, that means getting up at night to get your protein in. You can only absorb approximately 35 grams of protein at one time. Drinks and bars that offer 50 – 60 grams of protein are a waste of time and money unless you make them into two servings. Whey protein is the best, if you can avoid soy.


L-glutamine
L-glutamine is the most abundant amino acid found in the muscle. Scientific studies have shown that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Because L-glutamine plays a very important role in protein metabolism, helps with cell volumization and helps replace glycogen, it appears to be a very important nutrient for body builders and powerlifters. It aids in recovery from workouts, in fact many European hospitals use L-glutamine to aid patients recovering from surgery. As a dietary supplement mix 5 grams of L-Glutamine in 250ml of water or your favourite beverage. Use 2 servings (10 grams) daily for best results.


Multi Vitamins
This is basic, yet sometimes overlooked. Vitamins are an important part of all diets for either active or inactive people.


Oils
Fish Oils & Flax Seed Oil are for general health like vitamins and should be taken on a regular basis. These oils are a great source for your Omega fatty acids. Essential fatty acids cannot be made by the body, therefore must be consumed from a food source like fish. Essential fatty acids decrease serum cholesterol and increase your good cholesterol HDL.

Make sure you get your copy of the free supplement Review Guide.



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