5 Best Supplements for Strength Training

5-Best-Supplements-for-Strength-Training

Top 5 Strength Training Supplements

There are quite a few strategies when it comes to strength training, and all of them require hard work and dedication. For those that would like to achieve their goals as quickly as possible, it is important to consider high-quality supplements that will create lean muscle mass, fill in nutritional deficiencies, and improve one’s overall health.

1. Whey Protein

Along with fresh produce and whole grains, protein should be a major part of everyone’s diet. When starting an intense training program, however, many people cannot consume enough protein throughout the day. Whey products will provide an individual with an easy to digest protein source without excessive fats and sugars. Whey protein typically comes in powder form and can be used to replace meals or as a snack immediately before or after exercising. Here’s a good list of the top 10 whey protein powders.

2. Creatine

Study after study has shown that creatine can be an incredibly effective supplement when used correctly. This compound is found in many of the foods that we eat, but our muscles must be saturated with it in order to have a positive effect. Most specialists suggest that weightlifters consume between two and five grams per day in order to keep their muscles saturated. It generally takes a few days for an effect to be felt, but most people will quickly notice that they have more strength and better stamina. Check out this list of the best creatine supplements on the market right now.

3. BCAAs

Branch chain amino acid supplements can be incredibly helpful for those that are looking to lose fat while increasing their strength. During a rigorous workout, our bodies will begin to break down muscle fibers to release amino acids. This is one of the reasons that many people who exercise regularly see little or no gains. BCAA supplements are an excellent option for stopping this process. These products are typically taken just before and just after a rigorous workout to improve muscle growth.

4. Multivitamins

Multivitamins do not necessarily build strength, but they will allow your body to stay at peak efficiency so that you can continue to train. Even those that eat exceptionally healthy could have vitamin and mineral deficiencies. When these deficiencies are left untreated, you might experience issues such as chronic illnesses, a lack of energy, and even joint problems. There are some minor variations between every product, but most multivitamins contain calcium, biotin, potassium, zinc, and vitamins A through D.

5. Beta-Alanine

Beta-alanine can be found in small quantities in foods such as chicken and fish, but it is rarely enough to have an effect. This non-essential amino acid is often characterized by the “tingle” that is felt immediately after consuming it, but many are unsure of exactly what is taking place within their body. During a rigorous exercise, an individual’s muscles will fill up with lactic acid, and this affects one’s strength and performance. Taking beta-alanine just before a workout forces the body to produce a chemical known as carnosine that acts as a buffer between the muscles and the lactic acid.

Sources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3374095/
http://www.mayoclinic.org/drugs-supplements/whey-protein/evidence/hrb-20060532
http://www.healthline.com/health/do-you-need-take-vitamins

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