The Very Best Muscle Building Supplements
The Most Effective and Best Muscle Building Supplement is Actually a Combination of Three
Protein is essential for building muscle because your muscle is built from proteins which you consume in your diet. You can get protein from regular food in your diet, but whey has its advantages.
Whey protein is high quality protein and it’s easy to prepare. Well, at least a lot easier than cooking a lean steak. Whey protein also absorbs quickly, whereas food can take hours to digest. You can read more about protein on the best protein supplement page.
Creatine is a nitrogenous organic acid which is found in the muscles of all mammals in the form of phosphocreatine.
Creatine first appeared as a dietary supplement in the U.S. in the 1990s in the form of creatine monohydrate. It was definitely the best muscle building supplement at the time. It was usually in the form of a white water-soluble power which was mixed in any liquid.
Creatine monohydrate was effective, but was accompanied with a few minor side effects such as bloating. Since creatine was effective there were many people who tried to demonize it as a steroid, which is unwarranted since it is a natural substance in skeletal muscles.
For almost 10 years as creatine use became more widespread, many forms surfaced with many delivery mechanisms. A lot of these creatine products were not based on any hard scientific evidence and did not enhance the effectiveness of creatine much. They were mainly created to make money for supplement companies.
In the mid 2000s, creatine ethyl ester appeared. Creatine ethyl ester usually comes in the form of tablets taken throughout the day or 30 minutes before a workout on an empty stomach. There is conflicting evidence in scientific studies about the effectiveness of creatine ethyl ester versus creatine monohydrate, but due to its ease of use, it is part of the trio which makes up the best muscle building supplement.
L-glutamine is a non-essential amino acid in healthy people. Amino acids are the building blocks of proteins which is what makes up our muscles. Non-essential means that you do not need to intake it in your diet to sustain life.
Glutamine is also a great supplement because it has many uses. With regard to the best muscle building supplement, free glutamine is the most abundant free-form amino acid in our muscles. It seems to work synergistically with creatine to help the muscles volumize with weight training.
L-Glutamine is also very good for preventing muscle catabolism (breakdown) and supporting the immune system which can be stressed during heavy training.
There are hundreds if not thousands of scientific studies which look at glutamine and its benefits which include preventing serious illnesses, injury, trauma, burns, and even cancer. If you would like to read about glutamine research, please check out the U.S. National Library of Medicine Journal Database.
Why Are These Three Considered the Best Muscle Building Supplements?
The most important determinant of the best muscle building supplement is safety. All supplements with moderate to severe side effects should be immediately eliminated from your consideration. This includes all anabolic steroids and there precursors, prohormones.
Another determinant is the research behind the supplement. If a supplement’s effects are purely theoretical, there is no reason you should risk taking them.
Creatine and L-glutamine have been shown to be effective in numerous studies and are very easy and convenient to take. In combination, they help increase strength and muscle size with proper training and nutrition.
Whey protein is easier to prepare and quicker to absorb than low-fat food protein sources. It is an easy way to make sure you get enough protein, which will keep you in positive nitrogen balance so you can maintain or build your muscle.
The best part about the combination of the three best muscle building supplements is they all work synergistically with one another. If your timing is right, you can take all three and achieve fabulous results.
How Does the Best Muscle Building Supplement Work?
Creatine and glutamine are present in your muscles. Creatine is the second-most available form of energy for muscular contractions which last less than 20 seconds.
When the first available energy in the form of ATP is used up, creatine is broken down to form ATP, which is what your muscles use for fuel.
Adding extra creatine to your muscles will help you lift heavier weights or perform more reps with heavy weights because of the added quick energy. Creatine also helps your muscle cells volumize.
During muscular contraction, your muscles can store more fluid and swell larger. The larger the muscle cells swell allows more micro-damage to the fibers, which will cause increased protein synthesis with a proper diet.
Whey protein is high quality protein which can help you build muscle at least as effectively as any other protein in your diet. The most important thing is to consume at least the bare minimum amount of protein your body needs. Whey protein supplementation is the easiest way to achieve this, especially in vegetarians.
L-glutamine can prevent muscle breakdown and add to the volumizing and muscle-building effects of creatine.
Who Can Benefit from the Best Muscle Building Supplement?
If your goal is to put on some lean body mass, the best muscle building supplement is for you. It doesn’t matter if you are young or old, male or female.
The most important thing to consider is whether you know how to combine the supplements with a proper training program, rest, and nutrition to get the most benefits.
How Much Creatine, L-Glutamine and Whey Protein Do You Need to Take?
Creatine doses vary based on the supplement and form you take. Read the instructions on your creatine product to make sure you get the right dose. Consider your body weight when you look at the instructions. If the directions do not mention body weight, you may want to take more or less depending on how much lean mass you have.
L-glutamine usually comes in powder or capsule form. 5-20 grams per day is usually enough, but some people have successfully used more during times of heavy stress. Read the directions on your supplement to make sure you take the correct dose.
Whey protein requirements depend on your lean body mass, caloric needs, training level, and nutrition program. Check out the best protein supplement for detailed information about the best muscle building supplement.
When Should You Take the Best Muscle Building Supplement?
Timing is Everything with the Best Muscle Building Supplements
First and foremost, delivery must be taken into consideration. Delivery is whether or not the supplement actually gets in your body.
Your digestive tract is considered outside your body. For any supplement to be effective, it must be absorbed from the digestive tract into your bloodstream. If it doesn’t make it into your bloodstream, you may as well not take it.
Timing is very important for most supplements. If you take them at the wrong time, your stomach acid can lower the amount of supplement available for your body’s use.
Usually, muscle building supplements put the timing directions on the bottle. The best time to take glutamine and creatine is before and after your workouts. You can either take them on an empty stomach or with a carbohydrate.
You don’t want to take glutamine or creatine with protein because your stomach acid could destroy a lot of it. A great way to take glutamine is to put 5-10 grams into your workout water or carb drink and sip continually as you workout. You can do the same with creatine if you like, as some say it helps you lift heavier weights longer and get great muscle pumps.
Are There Any Side Effects From the Best Muscle Building Supplement?
The side effects of the best muscle building supplements are mild at the very worst. If the supplements are used properly, there is a very small chance of side effects. The side effects usually occur in the gastrointestinal tract and include stomach discomfort, bloating, and diarrhea.
The good news is that if you follow the directions, and most importantly drink lots of water, there will be a less than 1% chance you will develop any side effects.
The Killer Combo: Muscle Building Supplement Trifecta
Don’t Fall for Hyped-Up Extreme Products!
There are many bogus products out there loaded with tons of unproven ingredients, many of which counteract each others’ effects.
Take the CE-2 30 minutes before your workout on an empty stomach. Mmix the tasteless L-glutamine powder in your workout water. Make protein drinks after your workouts and throughout the day and you will get great results.
Creatine Supplement Price Comparison
|Amazon.com||MRI CE2 Hi-Def Creatine Ethyl Ester 180 Caplets||A+|
|Bodybuilding.com||MRI CE2 Hi-Def, 180 Caplets||A+|
Glutamine Supplement Price Comparison
|Amazon.com||Twinlab L-Glutamine Powder 500 Grams||A+|
|Bodybuilding.com||Iron-Tek Glutamine Powder, 500 Grams||A+|
Whey Protein Powder Price Comparison
|Amazon.com||10lbs Optimum Whey||A+|
|Bodybuilding.com||Optimum 100% Whey Protein, 10 Lbs.||A+|
|Amazon.com||5lbs Optimum Whey||A+|
|Bodybuilding.com||Optimum 100% Classic Whey, 5 Lbs., Chocolate||A+|
If you take the directed quantities of each best muscle building supplement, you will have the most potent and proven supplement stack, which should last around 90 days and cost less than $150.00.
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