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admin | Supplements To Gain Muscle | 02.10.2013
Nutrition and training are the most important components of a bodybuilding program, with rest and recovery next to them. When it comes to gaining lean muscle mass, most people think that bodybuilding supplements are the most important part of the equation.
Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Nutritional supplements are good because they prevent us from getting any nutritional deficiencies.
We cannot rely solely on food nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer.
Vitamins Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. Bulk minerals - Which are called this way as the body needs them in great quantities in the order of grams such as Calcium, magnesium, potassium, sodium and phosphorus. Trace minerals -Which are needed by the body in minute amounts, usually in the order of micrograms such as chromium, copper, cobalt, silicon, selenium, iron and zinc.
Your muscles, liver, heart, lungs, brain -the cells of every tissue in your body need vitamins and minerals -termed micronutrients- to convert the food you eat into energy that they can build with (anabolism). Meal Replacement Powders (MRPs) These powders come in packets and most are instantized so consuming them is just a matter of dumping the powder in a shaker cup, or big glass full of water, and mixing.
Aside from intense training and sufficient rest, maintaining an anabolic state within the body is the most critical element for lean muscle growth. Protein Powders Protein powders are just powders that consist mainly of protein, typically whey protein based but there are still some companies that produce egg based ones.
In addition to the above, we need to mention that whey proteins are highly digestible and have a better amino acid profile even than egg whites. Whey Protein Isolate Whey isolates are sub-fractions of whey that are absorbed much more rapidly into the system. However, whey isolate makes a poor choice for during the day supplementation as if the body does not have a need for all of the amino acids that are released into the bloodstream then it will use them for energy production as opposed to muscle building. Whey Proteins And Slower Released Proteins Blended proteins are good for during the day use and for night-time nutrition as you get both the fast released and the slow released proteins. ProV60 is an instant, multi-purpose protein blend that provides both men and women alike with a delicious, convenient way to get all of the additional protein that their bodies need for today's active lifestyles. Ready-To-Drinks Ready-To-Drinks offer a new level of convenience that was not available years ago.
The taste is not bad at all either considering it is straight protein and it comes in a super convenient and easy to carry vial. These are the kind of supplements that you can take if you are really serious about your training and want to get the most out of it. Creatine is a metabolite produced in the body composed of three amino acids: l-methionine, l-arginine and l-glycine. Basically, once the creatine is stored inside the muscle cell, it attracts the water surrounding such cell thereby enlarging it.
In addition, creatine provides for faster recovery in between sets and increased tolerance to high volume work. After the release of such molecule, ATP becomes ADP (Adenosine Diphosphate) as it now only has two molecules. That is fine and well except for the fact that as a byproduct of that mechanism lactic acid is produced.
By upgrading your body's ability of regenerating ATP, you can exercise longer and harder as you will minimize your lactic acid production and you will be able to take your sets to the next level and reduce fatigue levels.
I like to take 1 teaspoon of Labrada's CreaLean (which is 100% pure German grade creatine monohydrate) before and after the workout.
People whose stomach gets upset from the use of creatine monohydrate are better off using the creatine ethyl ester capsules that Labrada Nutrition produces. Due to its anti-catabolic properties and the fact that it accelerates glycogen synthesis after a workout, glutamine is best taken after a workout with a protein shake.
Workouts, stress and poor nutrition can deplete our bodies' natural stores of Glutamine, a vitally important element in muscle growth. My favorite NO booster, which I have personally have used for years now 15-20 minutes prior to my workouts is Super Charge. Fat loss supplements are useful once all other components of your bodybuilding program are in place. Lipo-6 formula is a combination of several stimulants, which work by increasing your metabolism by stimulating an increase in noradrenaline. In addition, this formula contains guggulsterones, which help support healthy thyroid metabolism and bioperine which aids in increasing the absorption of nutrients and thus enhancing the effectiveness of the formula. I like this product the most because it utilizes the HCL forms of the ingredients (as opposed to herbal forms) and in addition, it comes in a liquid capsule that releases the ingredients faster into the bloodstream. Those who are desperate to realize an aggressive borders with substance supplements for diet plans ought to be correctly tuned in to the wide ranging link between these types of anabolic steroid medicines. Im in high school and i cant have any testosterone boosting supplements but any ideas of what supplements i can have? The authority told UK supplements manufacturer LA Muscle its appetite suppression, fat burning, and metabolism regulation and boosting claims were non-authorised medicinal claims. Like many other UK bodybuilding supplements of its kind, Jack3d has excellent taste reviews, as users claim it is a genuinely delicious way to bulk-up. The piOna device has been developed by the UK technology innovator to help patients who need regular injections of progesterone in oil (PiO).
Order discount supplements now from Cheap UK Supplements, trusted supplier of sports nutrition & bodybuilding supplements with the lowest prices in Europe – Guaranteed! Bodybuilding Supplements - Maximuscle, MET-Rx, Reflex, iSatori, LA Muscle, Biotest and many more.
ICON Nutrition is the UK's leading supplier of bodybuilding supplements, sports supplements and training and fitness supplements. Official policy in the UK is that pregnant women should take a vitamin D supplement but few are actually advised by doctors and midwives to do so.
You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. Protein powders in general are great for when you have no time to fix a meal or need extra protein without downing another chicken breast or steak. 20 grams upon waking in the morning: Your body has fasted for up to eight hours or more, so it is imperative that you down a shake first thing when you wake up. 20 grams pre-workout: It is time to get the levels of aminos in the bloodstream up once again. 40 grams post-workout: This is prime time to get a quickly digested protein in the body along with about twice the simple carbs (80 grams). 3-5 grams pre-workout: Taken with a moderate amount of complex carbs and 20 grams of whey protein taking creatine at this time will guarantee your levels are filled up.
3-5 grams post-workout: Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth producing shake.
Another convenient protein source, casein protein is slow digesting so it will be digested and released into the bloodstream at a steady rate feeding the muscles over a longer period of time. 20 grams post-workout: Take in 20 grams of casein along with your other post-workout supplements.
20 grams in the middle of the night: Since it is slow digesting, you can also benefit drinking a shake in the middle of your sleep to ensure your body is getting the protein it needs.
7-10 grams upon waking in the morning: This will be taken with your small whey shake mentioned above.
7-10 grams post-workout: Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state.


7-10 grams 30 to 60 minutes before sleep: This is another great opportunity to protect your hard earned muscle right before you go to bed. BCAAs leucine, isoleucine and valine are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. 5-10 grams upon waking in the morning: BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night.
5-10 grams pre-workout: Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth. Readily converted to Nitric Oxide (NO) in the body arginine is a powerful supplements for muscle building with a host of benefits.
2-3 grams upon waking in the morning: At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements. 2-3 grams pre-workout: This will enhance the natural increase of growth hormone before a workout. 2-3 grams 30-60 minutes before sleep: This is another time to take advantage of the burst of growth hormone as arginine will only enhance this effect.
As a proven hormone booster Tribulus Terrestris can increase testosterone from cholesterol in the testicles. ZMA (the combination of zinc magnesium plus vitamin B6) has been shown to increase IGF-1 and testosterone levels.
Antioxidants have the ability to rid the body of free radicals which are produced from periods of severe stress such as from an intense workout.
500 mg of vitamin C at your post-workout whole meal: Vitamin C will help with joint health and immune function. 200-400 IU of vitamin E at your post-workout whole meal: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. Yes, both forms of creatine work and work well, but if you have the choice pick creatine citrate to really get the most in lean mass. Supplements bodybuilding, build muscle, lean muscle, supplementsAbout KevinI'm a personal trainer and love to help my associates get the body they always dreamed of. Get Lean and Powerful with Ripped Muscle X Natural FormulaIs getting ripped a priority for you? You Need 1 Hell of an All Body Workout To Get Ripped Like ThisDecember 29, 2015 By Kevin Leave a CommentI would say a combination of walk the plank, some great butt workouts would help firm you up But this is taking things to another level I mean getting ripped muscles like this with 5% bodyfat is pretty dangerous as well. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals, which will increase the probability of you suffering a deficiency without supplementation. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.
Some your body always needs, others are more dependent upon what your goals are and what your budget looks like.
If you have a limited budget, these are the only ones that you need to concern yourself with.
There are two types of vitamins: Fat soluble vitamins - they get stored in fat and therefore if taken in excessive amounts will become toxic such as A, D, E, and K. Their main function is to assure that your brain receives the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones. Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and slower released milk proteins (like miscellar casein). They usually contain no more than 5 grams of carbohydrates and 20-25 grams of protein (per scoop). So in other words, whey protein has the highest biological value (value that measures how well the body can absorb and utilize a protein) of any protein. While whey concentrate is still considered a fast protein (because it gets absorbed and use by the body relatively quick), whey isolate is much quicker and thus is best used for post workout purposes. When taken at night, the fast released proteins are used by the body in the first hour of sleep when GH levels spike while the slower type proteins provide an anti-catabolic effect for the remainder of the time. Lean Body RTD contains zero sugar, 25% more protein, and 50% less fat than the leading brand of aseptic RTD.
Vials of 42 grams of protein with 2 grams of carbs and 25 grams of protein with 0 carbs are available.
If you are looking to have a quick full meal consisting of carbs, proteins and some fats then an MRP is your best bet.
Approximately 95% of the concentration is found in skeletal muscle in two forms: creatine phosphate and free chemically unbound creatine.
However it would be hard to get the amount of creatine necessary for performance enhancement as even though 2.2lbs of red meat or tuna contain approximately between 4 to 5 grams of creatine, the compound is destroyed with cooking. This super hydrated state of the cell causes nice side effects such as the increase of strength and it also gives the appearance of a fuller muscle. The way it does this is by enhancing the body's ability to produce Adenosine Triphosphate (ATP).
The problem is that after 10 seconds of contraction time the ATP fuel extinguishes and in order to support further muscle contraction glycolisis (glycogen burning) has to kick in. More volume, strength and recovery equal more muscle (assuming nutrition and rest are dialed in). Research shows that oral administration of creatine, several times daily, increases muscle stores of creatine by as much as 50%, resulting in lean body mass gains. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. Using just a few scoops of Glutamine 500g per day helps maintain muscle stores of Glutamine, preventing muscle breakdown. The prime ingredient in nitric oxide boosters is arginine which causes vasodilatation (increased blood flow into the tissue) which leads to better pumps and thus better delivery of muscle building nutrients that flood tissue.
I love it because in addition to significantly better pumps, it also increases my mental alertness and helps me recover quicker due to the fact that it also has creatine, as well as the Humanofort, which is a post workout embryonic component developed in Eastern Europe that helps to increase testosterone production and decreases recovery time.
A good fat loss supplement should be able, in my opinion, to suppress appetite, increase caloric expenditure and energy.
An increase in noradrenaline is favorable as fat cells and muscles have an abundance of adrenoreceptors, which are the receptors to which noradrenaline binds to. Never before has a fat-loss formula offered such an advanced method of delivering powerful fat-burning compounds, quickly, effectively and safely. This is a very strong thermogenic stimulant however, so anyone sensitive to stimulants should stay away!
We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. Dr Ramagopalan said the notion that vitamin D deficiency contributed to MS was first aired in the 1960s. It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder.
Easily digested, portable and effective, whey is a must for anyone seeking gains in lean muscle mass.
Whey is a convenient way to feed the muscle and boost gains especially when you need it most.
This will shut down the catabolic state you may be in and get you on that road to growth once again.
Taking whey prior to your workout will ensure that your muscles will have a steady stream of protein during your workout so that it can actually begin the rebuilding process early. No later than 30 minutes after a workout down this cocktail along with a few other ingredients to boost insulin levels which will stimulate protein synthesis by driving glucose and amino acids into the muscle. As it gets converted into creatine phosphate in the muscles, which produces energy for contractions during training, supplementing with creatine can ensure that levels of it are topped off. Whey is used to get instant nourishment to the muscles while casein is taken for when the whey is digested and the muscles still need aminos for recovery. During sleep the body is basically fasting and this may cause your body to dip into a catabolic state.


Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone.
Your body can readily utilize BCAAs as fuel while whey and glutamine quickly get to muscle tissue. It allows more blood flow to muscle by dilating vessels to allow more nutrients in such as amino acids and glucose as well as hormones like growth hormone, testosterone and insulinlike growth factor-1 (IGF-1). It also has the ability to enhance the firing of nerves in muscle for increased strength during workouts.
Zinc has very powerful recovery benefits and magnesium will actually calm the nervous system down so the body has an easier time resting. It is wise to supplement with vitamins C and E to combat this damage and keep your body in an anabolic state. All of your supplements for muscle building questions answered from timing to dosages, now you can get on the road to growth. Putting on weight on a scale may be pretty simple business (just eat more and train hard), but putting on LEAN muscle is a whole different story. The results are much better, quicker and you avoid the problem of retaining too much water that can come along with its monohydrate cousin. You’ve just been let in on some of the well kept secrets the professionals use to get an edge on their fitness competition. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program. Below you will learn what the different categories of supplements are and which ones you need to use at all times.
Because on a very simplistic level, without vitamins and minerals it is impossible to covert the food that we eat into hormones, tissues and energy.
Water soluble vitamins - they are not stored in the body such as the B-Complex and Vitamin C. Therefore, for during the day use, a product consisting mainly of whey concentrate is your best bet while for after the workout, a whey isolate product would be a better choice. Lately, when I use protein powders I stick to blends as these not only control my appetite way better than single proteins, but I feel that the body benefits more from a varied profile of amino acids. I like it because if you need some quick protein prior to your workout because you had a hectic day, and could not eat an hour or so before it, this product will deliver a straight shot of predigested pure protein from whey and milk sources that will not upset your stomach during your workout. If on a budget then the best way to go is to buy a big tub of protein powder like the Pro V60. If you do not consume any of these items, then I would recommend Labrada's EFA Lean Gold caps which have the Omega 3, 6, and 9 as well as CLA, and GLA, all which have been shown to help improve body composition as well as prevent inflammation and help with recovery.
The remaining 5% of the creatine stored in the body is found in the brain, heart and testes. Some studies suggest that a super hydrated cell may also trigger protein synthesis and minimize catabolism. When too much lactic acid is produced, your muscle contractions stop, thereby forcing you to stop the set. This, as a result, helps to set up an anabolic condition in the muscle as more muscle building nutrients are delivered into it.
Once noradrenaline binds to the adrenoreceptors in the fat cells, a chain of chemical reactions occur (I won't bore you with the details) that result in the liberation of fatty acids (fat loss). We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self.
Consume too much, and you'll find yourself addicted and at-risk for associated health problems.
You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Now, you want the protein to get in rather quickly so no complex carbs or fats, just protein, some simple carbs and a few other things (which we will get to in a moment). Plus, creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis. The insulin response from the simple carbs will also shuttle that creatine right into the muscle.
Ingesting a shake at around three or four hours after going to bed will guarantee your quest for mass is still on track.
As one of the most plentiful amino acids in the body, glutamine assists in recovery by helping muscle cells take up glycogen after a workout, boosting growth-hormone levels and maintaining immune function so you can stay healthy. Also, having a greater water delivery into the muscle cells means an increase in protein synthesis, which, in turn, spells more muscle growth. If you take the time to read any sort of bodybuilding magazine, you’re probably not surprised to see creatine first on our list.
Just don’t forget, the real trick is not only investing in bodybuilding supplements like these that have a proven record of hardcore success, but also training hard and eating clean. The new Labrada Lean Body, for instance, even has 8 grams of fiber and 8 grams of EFAs (Essential Fatty Acids), in addition to 8 grams of glutamine.
Cheaper brands use lower quality whey, thus reducing the absorption of the protein by the body, so always stick to reputable brands. ATP provides its energy by releasing one of its phosphate molecules (it has three phosphate molecules). However, by taking creatine, you can extend the 10 second limit of your ATP system as creatine provides ADP the phosphate molecule that it is missing (recall that creatine is stored in the muscle as creatine phosphate). On days off from weight training, take 3 capsules as soon as you wakeup and 3 prior to bed. Nitric Oxide and 15 minutes later, you'll be like a raging bull in the gym, razor sharp, aggressive mental focus combined with outrageous strength and muscle pumps! It can also help delay fatigue during a workout so you can turn up the intensity for a longer period of time.
Everyone is different so some supplements may be a better choice for you than others.Just make sure you are eating a bodybuilding friendly whole food diet because without it supplements for muscle building will not save the day.
You can take the latest and greatest bodybuilding supplements, but if you’re not consuming enough protein you could end up disappointed. The healthy fats in fish oil act as an ultra-efficient fuel source that can encourage your body to become more lean, their healing properties speed up recovery times between weight training sessions and, maybe most incredibly, fish oils can even help mental focus in the gym.
Of course, I also like the fact that it is instantized (you can mix with liquid and a spoon), which makes it very convenient for travel and for fast nutrition when I'm on the go and tastes awesome! Keep in mind that convenience comes with a price so there is a higher cost associated with these products when compared to a serving of a protein powder, for instance. Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! The digestive system requires so much glutamine to function that it will take it from muscle tissue so supplementing is a no brainer. Eat plenty of complex carbs such as potatoes, wheat pasta, rice, wheat bread, and oatmeal along with lean proteins such as lean beef, turkey, chicken, eggs and fish. Aim for a total of 1.5 grams of protein a day for every pound you weigh split between healthy meals and easily digestible whey protein, This is truly setting yourself up for success. But did you know creatine monohydrate, the most widely available form of creatine, may not be your best choice?
Fish oils are one of the bodybuilding supplements where there has been a few problems with quality control by fly by night companies.




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