After months of hardcore training
and exercise, you finally feel that it's time to take your workout to the next
level. Though you're continually challenging yourself to do better, you feel as
though your workout would be much more effective if you had the help of an
outside supplement.
Consequently, you walk into the
nearest supplement shop, and you're immediately overwhelmed with the sheer
number of products being advertised as the perfect solutions for getting you
"pumped," "jacked" and "stronger than ever."
Given the sheer number of powders,
pills, shakes, and supplements, it can be fairly intimidating to find the best
formula to suit your individual needs, especially if you don't know what you're
looking for. So how do you find the top muscle building product without
spending a fortune in gimmicks and gags?
Take
a Close Look at Your Diet
Before you seriously start
considering on adding a new supplement to your current exercise routine and
diet, you might want to take stock of your current lifestyle to see if there
are any additional improvements you can make.
Andrew Shao, vice president of
regulatory affairs for the council for Responsible Nutrition points out,
"you can't just rely on these products to give you the edge, no matter
what the bottle says."
The key to successful training is to
ensure that you're getting enough sleep, eating the right kind of foods,
eliminating unnecessary stress from your life, and exercising frequently
without overtraining.
However, Peter Carvell, qualified
fitness chef and author of the 6PackDiet.com explains, "If you're eating
plenty of quality protein and produce, planning your nutrition according to
your workout times, and still burning a hole in your pocket with some extra
cash, there are definitely a few products worth your while."
Top
Muscle Builders
Once you've assessed your diet and
workout and decided that a supplement could help you fill in the gaps and give
you an extra boost in your performance, then it's time to figure out what kind
of supplement you need.
Are you looking for a supplement
that will complete your diet? Are you looking for fuller muscles without the
use of steroids? Do you need a boost in energy so you can burn more fat?
The more specific your goals, the
easier it is narrow down your options and find a solution. The two most popular
muscle building supplements are protein
and creatine powders:
Protein: Protein shakes and supplements can act as a fuel source
both before and after your workouts to supply your body with the amino acids
necessary for building and repairing muscle fibers.
"Most people can't make a meal
immediately post-workout," explains Jose Antoniio, Co-Founder of the
International Society of Sports Nutrition. "So these ready-to-drink shakes
are really your best alternative."
For athletes training for endurance
and strength, protein shakes can help the body recover from intense exercise
and restore glycogen levels, which are depleted during workouts. Additionally,
protein shakes can help repair the damage caused by serious bodybuilding.
Whey protein powders digest quickly
for immediately absorption into the blood stream while casein protein digests
slowly for a sustained release of amino acids. There are even vegetarian
friendly sources of protein such as soy, rice, and hemp that can help you meet
your protein needs.
Creatine: Like protein, creatine is naturally produced in the body,
but supplementing with creatine can improve your body's ability to build
leaner, stronger muscles.
Creatine increases ATP levels in the
body, enabling you to work out for longer periods of time without feeling
fatigue, but that's not all it can do! It also causes the muscle cells to
inflate, drawing water and other nutrients into the cells, giving your muscles
a fuller look.
According to experts at WebMD,
"creatine is thought to improve
strength, increase lean muscle mass, and help the muscles recover more quickly
during exercise. This muscular boost may help athletes achieve bursts of speed
and energy, especially during short bouts of high-intensity activities such as
weight lifting or sprinting."
You should keep in mind, however,
that neither protein nor creatine are considered "magic bullets" for
building muscle. Although they may help to create the ideal environment for
improving muscle strength and performance, you still have to participate in
regular exercise in order to receive any benefits from these supplements.
Final
Thoughts
A quality muscle building supplement
can give you an extra boost in your workout at the gym, but most of your
results will depend entirely on you and your current lifestyle. If you're
willing to put in the effort, just about any supplement with quality
ingredients can help you out, but they can't compensate for an unhealthy
lifestyle.
Additionally, "no matter how
healthy you are, let your doctor know before you take creatine or any other
supplement," points out experts at WebMD, "Supplements aren't held to
the same standards by the FDA as medications, which means you can't always know
exactly what's in your supplement, or in what amounts."
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