Let’s kick off the list with one of the most popular muscle building supplements, Creatine Monohydrate. Creatine Monohydrate is the most well-studied form of Creatine with over 200 published clinical studies on its safety and effectiveness. Creatine Monohydrate is used by your body in a number of ways, all of which benefit muscle growth, endurance, and strength improvements.
Creatine Monohydrate supplementation boosts adenosine triphosphate (ATP). Why is this important? ATP is the primary fuel source for muscles that are actively being used for an exercise. This increase in ATP allows the muscle to work harder for a longer period of time, resulting in an increased ability to lift heavier volume for longer during your training session! The ability to train harder for longer will result in your body responding over time with muscular hypertrophy (muscle growth).
A study published in The Journal of Strength & Conditioning Research compared the results of 22 clinical trials involving Creatine Monohydrate and athletic performance and improvement. The results were pleasantly surprising. Throughout all the studies, the average increase in muscle strength was 8% greater than the placebo group. The average increase in performance when supplementing with Creatine Monohydrate? A total of 14% greater than the placebo group.
Put simply: A classic is never out of style.
An oldie but a goodie: Glutamine is right up there with Creatine Monohydrate as being one of the most effective and popular post-workout supplements. Glutamine supplementation post-workout is a staple for helping speed up recovery and combat overtraining by supporting the immune system. Using Glutamine to support the immune system is a smart idea, because training hard & often can take a tole on the body – the last thing that you want is to be feeling down and not able to train. However don’t expect Glutamine alone to build slabs of lean muscle. It is best used in combination with the other ingredients discussed in this post.
The beauty about Betaine Anhydrous is that it has benefits when used both pre and post workout. As a pre-workout supplement, it can provide a great pump, increase your performance ability, increase strength, and protect the muscles from breakdown. As a post-workout supplement, Betaine Anhydrous improves total strength output and helps with the growth of lean muscle tissue.
A study published in the Journal of Strength & Conditioning Research showed an impressive increase in total strength output and endurance in men who had supplemented with Betaine. More promising research indicates dramatic muscle gains, as well as decreases in body fat when supplementing with Betaine – 4 pounds of muscle in just six weeks!
If you want to get bigger, stronger, and faster, naturally – 2.5 grams of Betaine per day should be a staple in your regimen.
Consuming a serving of L-Leucine post-workout is crucial to kick start protein synthesis. Almost all of the anabolic effects of protein can be attributed to Leucine.
Leucine plays a critical role in stimulating protein synthesis. Think of Leucine as being the “trigger” for skeletal muscle to take up protein.
Why is stimulating protein synthesis so important? Well, without protein synthesis your muscles will not grow, and maximizing protein synthesis is the key to building muscle. Protein Synthesis is decreased during a workout, so consuming Leucine post-workout will kick start protein synthesis and tell your body that it’s time to start rebuilding.
The benefits that come with using Beta Alanine are outstanding for natural athletes.
This ingredient is often characterized by the flushed face feeling that may be accompanied by tingling when ingested. While it promotes a boost in performance and endurance, it also helps with muscle growth and recovery.
How does Beta Alanine accomplish all of this? By increasing the levels of Carnosine inside the body. Yes, Carnosine may be in the news for its anti-aging benefits but it’s also a weight room favorite as it supports the repair and growth of muscle tissue while amplifying the recovery process.
A review published in Journal of Amino Acids, compared the results of several clinical trials surrounding the supplementation of Beta Alanine. The review confirmed the importance of Beta Alanine stating that the ingredient produced a dramatic ergogenic effect, resulting in increased levels of strength and size.
L-Carnitine L-Tartrate is a crucial ingredient to have in your post-workout supplement. Why? One big reason is that it increases the amount of androgen receptors inside the body. LCLT has been shown effective at improving post workout recovery: A study published in the Journal of Strength & Conditioning Research showed the supplementation with L-Carnitine L-Tartrate reduced the amount of exercise induced muscle tissue damage in ten healthy, weight trained men.