3 Important Supplements for Weight Lifting

Make Sure You Are Using These Supplements

body builderThe "Nutrition Business Journal" states that as of the year 2010, there's a $27 billion marketplace for nutrition and health supplements. A number of these health supplements promise to boost muscle development through a variety of all-natural and synthetic substances. Even So, figuring out which of these supplements are helpful for strength training gains can often be difficult since some nutrition companies create scientifically biased studies to back up fake claims for their supplements.

Whey Protein Powder
You will find a number of different kinds of whey protein supplements around, which range from concentrated whey protein which has 30 to 85 % protein to whey isolates that feature over 90 % protein. Whey protein is rapidly absorbed into the body and is really a comprehensive protein, this means that it contains all the amino acids the body needs to boost protein synthesis within muscles, the process that grows and repairs your muscle tissue after lifting weights. Whey protein dietary supplements have the highest benefit on muscle development when taken prior to or after strength training due to the rapid absorption. This is why some people believe that whey is the best protein for muscle growth.

Creatine
Based on a report by Maryland University Medical Center, Americans spend about $14 million every year on creatine supplements alone. Even though some research indicates that creatine is ineffective for some, especially for anyone with naturally high levels of creatine, many demonstrate that regular supplements with creatine increases the body's all-natural stores of phosphocreatine. If you lift heavy weights, phosphocreatine is converted into an energy source called ATP, that can enhance your weight lifting efficiency.

Branched-Chain Amino Acids
Fabio Comana, a physiologist, says that branched-chain amino acids (BCAA's) like leucine, valine and isoleucine are typically promoted with promises that they limit muscle breakdown, diminish muscle soreness and boost physical performance while lifting weights. Fabio Comana states that study of the performance of BCAAs is presently mixed, but they might boost protein muscle synthesis for some.

Posted in Heath & Fitness

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