Pre-Workout Supplements
These products give you the energy to push it to the limit. The right pre-workout supplement can provide your muscles with a strength and power boost, allowing you to get those last, vital reps. It will also give you the training energy and endurance to get the most out of your training session.Side effects: high doses of niacin (500+mg) may result in itching, flushing, and stomach upset. Pre workout supplements are often used in combination with High-intensity (HIIT) trainings which can increase your blood pressure. If you have high blood pressure, you should consult your doctor first about taking these.
Creatine Supplements
This is the single best nutritional supplement that you need to get bigger and stronger. Creatine has the ability to turn ADP back into ATP, which is the energy system that the muscles use push weight. The more ATP in the muscle cell, the more reps you can perform. This directly increases the tension on the muscle, which is the key to muscle growth.Side effects: creatine is a natural substance used in the body to make ATP or energy. Anecdotal side effects include stomach cramps and muscle cramps, nausea, diarrhea, weight gain, kidney stress and dehydration. Actual research, however, refutes these anecdotal claims.
Beta Alanine Supplements
Beta Alanine is a non-essential amino acid that helps build muscle strength and power. When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. It is a good alternative to creatine if you do not want the water weight but still need increased recovery and is used for moderate- to high-intensity cardiovascular exercise performance.Beta-alanine supplementation can cause paresthesia, a potentially uncomfortable but ultimately harmless tingling of the skin that commonly affects the face but has also been reported in the abdomen, chest, and extremities. Paresthesia typically occurs when too great a dose of beta-alanine is taken acutely.
Amino Acid Supplements
After your workout, you need amino acids in order to repair and rebuild your hard trained muscles. Protein in food is broken down into amino acids, which are used by the body for various purposes, including building the type of protein needed to build and maintain muscle tissue.Branched Chain Amino Acids (BCAAs) : leucine, isoleucine, and valine are for people with low dietary protein intake as BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.
Anabolic Supplements
Also known as anabolic steroids. Those supplements have testosterone-like effects on the body that can help increase muscle size as well as enhance muscle mass.Common side effects with anabolic steroids may include: aggression, rage, violence, heart attack and stroke, acne/oily skin, hair loss, liver disease, kidney disease, irritability, depression.
Protein Supplements | Protein Supplements for Women
The three common ones are whey, soy, and casein protein. Whey, a milk protein that has a high level of branched-chain amino acids , is the most commonly used as it digests fast and gets to your muscles rapidly to start building muscle.For women building lean muscle tissue from weight training and taking a protein supplement are smart ways to promote fat loss. Protein powder is mixed up as a protein shake.
The amount you take should be based on body weight. Aim to take a gram of protein per pound of lean body mass per day. Protein powder in itself isn't bad for your liver and kidneys, but consuming too much of it may cause a strain on these organs. If your body doesn't break down urea, the nitrogenous compound from protein, ask your doctor before consuming.
Supplements For Weight Loss
The actual secret to lose weight is simple: it's all about your exercise routine, nutrition and supplementation plan.Essential Supplements for Body Building
- Whey Protein.
- Branch Chain Amino Acids.
- L-Glutamine.
- Creatine.
- Omega-3 Fish Oil.
- Vitamin/Mineral Supplement.
Supplements for Bulking Up
- A Mass Gainer
- Essential Fatty Acids
- ZMACreatineAmino acids
- Bcaas
- Maltrodextrin and Dextrose
- 5-HTP
