Muscle Building Supplements

Are There REALLY MAGIC Pills to Build Muscle?

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Muscle Building Supplements are a subject of controversy. The truth is most of them are a waste of money. Even those that do provide nutritional benefit are often not worth the investment simply because the individual using them is NOT training intensely enough to stimulate new muscle growth.

Remember you can get your own personally designed program to get the results you want in the time you have with online personal training. I can also design a proper nutritional program to ensure the best gains, incorporating any necessary supplementation you may need.

I’ll assume for the moment that you ARE working out very hard. So what muscle building supplements will be of most help to you? I’ll describe them in a moment, but first I think it’s important to understand that supplements are just that – they do not replace proper food and nutrition, the only assist to make things more convenient. They are also in many ways more cost effective. The average tub of protein powder is about $35 and will provide over 120 servings. Each serving, approximately 30g Protein is the equivalent of 1 medium chicken breast. To purchase and store the same amount of protein in chicken would be real expensive, and would also take too much time to prepare.

Supplements make things easier – but do not replace full proper foods! Solid food has a much higher thermaic effect and as such will burn more calories and keep your metabolism higher than a liquid shake. 

Supplements make things easier – but do not replace full proper foods! Solid food has a much higher thermaic effect and as such will burn more calories and keep your metabolism higher than a liquid shake. 

Protein Supplements – Probably the most important of all muscle building supplements. Protein is broken down into two camps – Whey derived form milk, and Caesin. Whey is a very fast releasing protein and is used up within 30 minutes of ingestion. It’s best for post workout meals, breakfast or snacks. Caesin on the other hand is a much slower releasing Protein and is best used before going to bed.

I personally use Optimum Nutrition 100% Gold Standard – I find it’s the best mixing, the best tasting, the best quality and best value of all protein powders I’ve tried. A protein shake in between a meal is an excellent way of making sure you have enough building blocks to make new muscle tissue, and an excellent way of breaking up meals in to smaller manageable sizes. Protein is also available in sold form in the guise of bars and now even cookies. I’d stay away form these. They are loaded with sugars and other stuff you don’t want in your system. If you are eating super clean, then maybe they may be permissible as a treat, but it should never be you primary source of protein. 

Creatine – the second most famous of all muscle building supplements – creatine is naturally produced by your body already. Its primary function is to push water into the muscle tissue. This increases their volume, making them look bigger, and it also increases strength and endurance as they are able to hold more glycogen and energy. The increase water content also makes them far more efficient at conducting electrical nerve signals so they become more effective in lifting.

No long term studies have been shown on creatine, and it does not work for everyone. That said, for those that it does work, it works well. I don’t use Creatine. There are a couple of reasons – the first being big water filled muscles aren’t my thing. I prefer strength and functionality to appearance – the fact I look great is a side effect of my training, rather then the focus of it. 

ZMA – ZMA is taken manly to aid deep and restful sleep and aid in muscle growth and recovery. Again no long term studies have been shown regarding this and I’ve heard some weird stories about this, but I’ve also seen many cases where it has had a positive influence on people in the quest for building muscle. I prefer to ensure a good nights sleep through consistent planning and good dietary habits. These would be the top three muscle building supplements I would suggest, assuming you are doing an intense weight lifting or bodyweight routine incorporating isometrics. Many of you may be wondering why I haven’t mentioned steroids on Ephedra based products. The reason is because I DO NOT RECOMMEND them. They are proven to unhealthy and dangerous for you.

If you want the best information on muscle building supplemetns then you need to check out...

Bodybuilding Supplements Guide and Nutritional Supplement Reviews Complete guide on bodybuilding supplements that helps bodybuilders maximize muscle growth through proper supplement use.

It is the most comprehensive site I have found on supplementation.

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