Supplements to Build Muscle

Many bodybuilders and athletes use nutritional supplements to help them reach their fitness goals. A variety of supplements can help these athletes build muscle, with other benefits from adding them to the diet.

Types

• Protein helps build lean muscle. Whey protein is perhaps the most commonly used protein in bodybuilding circles. It's easy to mix with water or milk, easy to digest and is a quick way to get extra protein into your daily diet. Casein protein is a slower-digesting protein that's usually taken just before bedtime. This gives the body protein to digest overnight; casein protein usually takes four to five hours to digest.

Types

• Creatine icomes in liquid or powder form, and is usually used just before a workout. Supplementing with creatine helps the body to be able to perform at higher intensities and gives an energy boost. It delivers water to the muscles and strengthens muscle fibers, enabling the athlete to perform with greater intensity and focus. This supplement also helps the body recover from workouts faster.

Function

• Amino acids play a vital role in gaining lean muscle mass and maintaining it. Protein needs the correct balance of amino acids to exist in the body. Protein helps tissue form, stimulates our own natural production of antibodies and is the building block of muscle tissue. Most protein powders have BCAAs (branch chain amino acids) in the supplement, making it easier to get the amino acids necessary for muscle growth.

Significance

• A clean, protein-rich diet is essential when working to build lean muscle tissue. In order to gain muscle, the body needs a balance of good nutrition, rest and exercise.

Considerations

• Diet and exercise are the key to achieving desired results. There is no magic pill or powder that will provide a stellar physique in a few weeks. Supplements can help achieve goals only in combination with diet and exercise.