The king of all weight training supplements would have to be protein. It is the foundation of building new muscle. If you want to build and maintain muscle, it is essential that you fuel your body throughout the day with protein. Why you ask? Protein is made up of amino acids, which are the building blocks for your muscles and your body as a whole. You would not be able to build, retain, or repair any muscle if it was not for these amino acids.
Having the right amount of protein in your body, will result in being in a anabolic or muscle building state. This is what you want! Not consuming enough throughout the day will result in catabolic or a non muscle building state. If you consume around 30-40 grams of protein with each meal, you should be able to recover properly from your workouts. Make sure you spread your protein intake out throught the day.
÷ The best foods for a complete protein source:
°Milk
°Fish
°Meat
°Soy
°Eggs
Some foods only allow your body to utilize a certain amount of protein after consumption. This is why whey protein shakes are suggested after workouts. This does not mean you should not have a post workout meal as soon as possible. A quality 100% whey protein concentrate is absorbed rapidly and perfect for reovery right after a workout.
#2- Creatine:
Creatine over the years has became a staple in muscle building, and is a very popular when it comes to weight training supplements. It is readily available basically anywhere. It is found naturally in our body and also in foods. However, cooking foods with creatine in it, destroys majority of it. This is where a supplement would come in.
Creatine increases protein synthesis, and also helps produce energy. This is very helpful when training during hard workouts. Creatine also pulls water to your muscle giving them that "full" look. If you are trying to cut, you may want to limit your creatine intake.
It comes in many forms. You can buy it in a powder form, pill form, even a liquid form. Creatine mono-hydrate is a common type and most effective if your body responds well to it.
When it comes to taking this supplement, it is very important you stay hydrated (lots of water) since it takes water and pulls it to your muscles. Drink water throughout the day. You can take it before or after your workout, or both, depending on how your body reacts to it. Five grams a day is really all you need. Taking it before you workout, helps with energy and recovery in between sets, while taking it after helps you recover. Your body will absorb it quickly and help you gain energy.
It may be a safe idea to cycle on and off this supplement. Try taking it for a month, then take a month off. Consuming it with a carbohydrate source will also help your body absorb it better.
The main thing to remember, stay hydrated! Drink plenty of water. Do not exceed more then 10 grams a day, it is not necessary to take that much, so don't.
#3- Weight Gainer:
This weight lifting supplement is for those of you who cannot consume enough calories in a day. This would be the case if you tried and tried and tried, but your daily calorie intake from food was not adding up to what you would like it to. It would be a good option to take a weight gainer if you are trying to put on size and muscle mass.
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A single serving of weight gainer can provide up to 1,500 calories in some cases, along with protein as well. If you are able to get the right amount of calories you want through food, there would be no point in taking this supplement. Food is always the best choice over weight training supplements. However, it can be helpful when trying to pack in the calories you need, but do not have enough free time in the day to prepare the right meals.
Weight gainers with a high calorie intake but low in fat and sugar would obviously be the best.
#4-Glutamine:
Glutamine! This is the main amino acid existing in your muscle tissue. Weight training supplements would not be complete without thsi one. When you train with heavy weights constantly, its availability could be really depleted due to the fact your muscles are often in a state of muscle repair.
Supplementing glutamine can decrease the time it takes for you to recover by aiding your body, which means you can workout sooner.
It may be beneficial to take glutamine and creatine in the same cycle. Like creatine, it gives volume to your muscles. When taken together, you may increase your growth potential, and maxamize each supplements results.
#5-Multi-Vitamin:
A good multi-vitamin may be benficial to you, but it is not completely necessary. It definitely cannot hurt, that's for sure. If you think you aren't getting the propper nutrients from the foods you are taking, or you simply want to make sure you do, throw it in rotation with your weight training supplements. Perhaps you have a very strict diet, and you are lacking in some areas of nutrients and minerals, take a vitamin!
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