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Muscle building revolves around a triad: Training (working out with weights), proper diet (eating the correct amounts of protein, carbohydrates and fats) and sleep (getting enough rest so that the body can rebuild torn muscle tissue to get bigger and stronger). But, is this all there is to it? Is there anything else that can help in achieving that sculpted body that is so desired by many? There is and it comes in the form of supplements. Continue reading to learn about the various supplements that can help you to gain more muscle. The most widely used supplement for body building is creatine. Creatine is a naturally occurring substance that exists in the skeletal muscle of the human body. It was identified in 1832 by a French Chemist named Michel Eugene Chevreul. The main purpose of creatine is to help supply energy to all cells in the body. Here is where we get a clue of how it can help with muscle building efforts. Creatine (creatine monohydrate) helps the muscles look fuller, increases the intensity of a workout, increases strength and helps the body recuperate faster after the workout. It is often suggested that there should be a loading phase when creatine is used. The loading phase is done in order to allow the body to become saturated with creatine. Roughly 0.3 grams of creatine should be taken per pound of body weight. That dosage should be divided and taken 3 to 4 times a day. After the initial loading phase, 5 grams of creatine should be taken post workout. Creatine should be taken for a month and then it should be stopped for a month or more and then taken again. After a period of time, its no longer effective so the washout phase is needed (when it's no longer taken). When the supplement is taken again after the washout phase, it once more becomes effective. One very important fact to note about creatine, it must be taken with sufficient amounts of water. The daily recommended water intake is 4 liters while taking creatine. It may sound like a lot, but it can be spread out throughout the day. Taking 16 ounces of water 8 times a day will help you reach your daily requirement. Glutamine or L-Glutamine is another widely used dietary supplement. Glutamine is an amino acid found in muscle tissue in the body. Although the body produces glutamine, this dietary supplement can help people seeking to build muscle in the following ways. During intense training sessions, the supply of glutamine in the body is depleted. This is contraindicated because glutamine helps preserve muscle tissue. As with creatine, it aids in recovery after training. The faster you recover, the faster you can repair tissues and get to the next workout to become stronger and bigger. It increases growth hormone levels as well. Growth hormone helps in regenerating muscle tissue (healing) and increases muscle mass. The suggested dose is 1,500 milligrams per day. An optimal time to take glutamine is within an hour of completing your workout. A word of caution, taking too much glutamine can result in stomach problems. Be sure not to exceed recommended dosage. Another commonly used dietary supplement is ZMA. ZMA is a combination of zinc, magnesium and Vitamin B6. The benefits of this supplements are found in its individual components. Zinc helps in healing, strengthens immune systems and aids in muscle growth. Magnesium aids in the absorption calcium and this helps bones and teeth. It also prevents blood clotting and stablizes blood pressure levels. In fact, magnesium is often suggested as a supplement for those with high blood pressure. It also assists in muscle relation. This can benefit those who are prone to muscle cramps. Vitamin B6 aids in protein metabolism and protein is a vital nutrient for building muscles. It can also help reduce muscle spasms. Lastly, this supplement is puported to increase testosterone levels. A study was done on a group of NCAA football players. After 8 weeks of taking the supplement nightly, the group that took ZMA showed 2.5% more muscle gains than those who took a placebo. The road to gaining muscle is a challenging one. The triad of train, eat and sleep can never be abandoned on this journey. But, as noted from the article, there are things that can help you achieve your goals a bit faster, or at least minimize the damage if you occasionally miss one leg of the journey. For more information on gaining muscle, visit Train Eat Sleep Repeat.
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build muscle, dietary supplements, how to gain muscle, creatine, glutamine, zma,
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