Bodybuilders use muscle supplements like creatine, glutamine, and whey protein to increase muscle mass. Creatine supplements hydrate muscle cells, reducing muscle fatigue, and are taken in powder or pill form. Glutamine supplements reduce trauma after exercise and strengthen the immune system, and are taken in pill or powder form. Whey protein supplements contain high amounts of muscle-building amino acids and should be taken in the morning or before/after weight lifting exercises.
Bodybuilders often take muscle supplements or those looking to increase muscle mass. These supplements can help build muscle if taken in conjunction with consistent weight lifting exercise. There are several types of muscle-building supplements, the most popular of which include creatine, glutamine, and whey protein.
Creatine occurs naturally in the human body; It is transported from the liver and kidneys, then transported to the bloodstream for muscular use. Creatine supplements are taken to build muscle strength and reduce muscle fatigue during workouts. Many bodybuilders use muscle creatine supplements because they are known to hydrate muscle cells. Muscle hydration draws water into the muscles creating bigger, bigger looking muscle. Muscle hydration can also stimulate protein synthesis and inhibit protein breakdown, potentially reducing muscle mass.
Creatine supplements are usually taken in powder form. It is often recommended to add a small amount of the powder to a shake in the morning or afternoon. This supplement is also available in pill form.
Glutamine is an amino acid found in abundance throughout the blood and muscle tissue of the body. Glutamine muscle supplements can help reduce the trauma that occurs in the body after enduring intense periods of exercise. Glutamine not only strengthens the immune system, but also supplies fuel for muscle cells. Glutamine supplements may be especially beneficial for those experiencing overtraining syndrome (OTS).
Glutamine supplements are also available in pill and powder form. The dose is usually divided over the course of a day. Usually, one dose is taken in the early morning, one in the afternoon, and one in the evening, just before bed. The evening dose is usually just before a workout on weight training days.
Whey protein is an important source of protein found naturally in milk. This form of protein is often considered an essential muscle-building supplement for bodybuilders. Whey protein supplements can be found in tablet form, but the supplement is considered more potent when taken in powder form. The powdered supplement can be added to smoothies, sauces, or nutrition drinks.
Muscle supplements that contain whey protein are generally easily digested and well utilized by the body. Additionally, whey protein contains high amounts of muscle-building amino acids. The whey also supports the immune system, which is essential if the body is continually enduring intensive workouts. Ideally, whey supplements should be taken in the morning when protein levels are at their lowest. It may also be beneficial to take a nutritional shake containing whey before or after weight lifting exercises.
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