Muscle Building Supplements

You hear bodybuilders ask this question all the time: “What is the best muscle building supplement?” The answer that question is protein, and specifically, whey protein. Whey protein is so special because it’s a complete protein that contains all the essential amino acids. It’s also easy to take, so that you don’t have to sit there eating plates full of protein rich foods to get a lot of protein. Most whey protein supplements only contain about 100 calories a serving, with most bodybuilders opting to do a least a serving a day, sometimes two or three if workouts are particularly intense.

What’s great about whey protein is that it has the highest biological value of any high-protein food, meaning it’s also the most absorbable in regard to its protein content. Its biological value is 100 to 150, as compared to eggs, which have a biological value of about 100.

And finally, it’s also a pretty inexpensive way to get your protein, especially if you need a lot of it.

Besides protein, though, there are a couple of other things you’re going to have to have in your diet in order to build muscle properly. Protein is important, yes, but too much protein can actually be damaging to you unless you take some supplements along with it.

Calcium and magnesium

Calcium and magnesium (in a ratio of three parts calcium to two parts magnesium) are very important to take because when you get a lot of protein, you can leach calcium out of your body. This can lead to diseases like osteoporosis. So it’s very important if you have to get a lot of protein to make sure you replace the calcium you’re going to lose. Calcium supplements such as calcium citrate with magnesium and vitamin D are among the most absorbable, and are going to give you everything you need. Opt for about 600 mg a day.

A good quality multivitamin

If you’re working out, you’re going to need a good quality multivitamin to fill in those nutritional gaps you’re inevitably going to get simply because your body is working overtime.

Creatine

Those who are working on building muscle swear by creatine because it can give them the power to go longer and faster. Be careful with creatine supplementation, though, because it can make you gain weight (as can whey powders) that you may not want if you’re not working out very intensely.

The amino acid glutamine

You’ll get some of this amino acid in your whey protein powder, too, but extra glutamine is important if you’re working out very intensely because it prevents muscle loss, helps build muscle, and helps you synthesize protein. Opt for about one 500 mg per day tablet.

Vitamin C

If you find yourself very tired or catching colds because you’re working out so intensely, of course you may need to slow down. But adding a little extra vitamin C to your regimen can also help you boost your immunity and keep you going.

Good, healthy food

Let’s not forget that none of this is going to work for you if you don’t follow a good healthy diet. No supplements can take the place of a good balanced diet, no matter how much you might try. So make sure you concentrate on lean, high-quality protein, plenty of fruits and vegetables, and some complex carbohydrates to keep you fueled right. And finally, drink a lot of water, too.

A note about energy drinks

Energy drinks can certainly help you rehydrate quickly if you’ve had a very exhaustive workout, because they can provide you with the necessary electrolytes to rebalance you. However, go for those that are low or no sugar. You don’t want to be pumping iron only to find out that you’re also ingesting at least 200-500 extra calories a day in pure sugar because you’re drinking it, when you want the rest of your diet to be so healthy.

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