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About Muscle Supplements

Using supplementation is common among bodybuilders and fitness enthusiasts for a variety of reasons. Muscle supplements generally consist of amino acids that contribute to overall muscle building and performance required by those pursuing fitness related activities.

  1. Creatine Monohydrate

    • Creatine provides the muscle with energy and increases strength and endurance. The supplement enables individuals to build muscle and decrease body fat. According to the Mayo Clinic, creatine helps to give athletes increased performance when they have to complete fast sprints or need increased energy. Creatine dosages are about 10 to 30 grams for an average sized man or woman, but recommended dosages may vary depending on workout routine and body size.

    L-glutamine

    • This amino acid is an anti-oxidant and helps with recovery. It aids in immune system function and the ability to engage nitrogen and amino acids to assist the body in restorative functions. According to the article "Glutamine: The Pinnacle of Supplements?" (Robson, 2009), l-glutamine creates a perfect environment for growth of muscle and is helpful for muscle anabolism (proteins are formed into muscle). It also helps with the release of human growth hormone, which is important for muscle growth. Average intake for body builders is about 5 grams per day, but supplementation varies based on size and weight.

    L-arginine

    • This amino acid is not naturally produced by the body and is considered non-essential; however, it is an important supplement for muscle building due to the metabolize fat and help with saline elimination. This helps reduce the appearance of fat and gives a leaner appearance to underlying muscle tissue. In addition, l-arginine is thought to increase the release of human growth hormone, which benefits muscle growth.This amino acid contains nitric oxide, which has some cardiovascular benefits as well. Dosage for l-arginine is anywhere from 2 to 30 grams per day.

    L-carnitine

    • The supplement l-carnitine is used as a fat burner and helps to build and expose lean muscle through the elimination of body fat. According to Clayton South's "Health Facts," the amino acid l-carnitine works to break down triglycerides (fatty acids) and turn them into energy. This improves workout capabilities by creating more stamina. The recommended daily dose is usually from 500 mg to 3 grams per day.

    L-lysine

    • L-lysine is an amino acid not produced by the body but is necessary for protein growth. We need l-lysine for many essential body functions, including hormone production. It helps the body to grow lean muscle and maintain muscle mass. It has also been shown to improve immune-system functioning and loss of protein.

    L-tyrosine

    • The amino acid l-tyrosine helps to increase mental acuity and physical agility. It also assists with the release of Dopamine, which aids the body in recovery. It is an amino acid that is considered non-essential, but is a protein contributor. Recommended dosages vary, but 100 to 200 mg per day of l-tyrosine is sufficient for most individuals.

    Human Growth Hormone (HGH)

    • Human growth hormone is thought to increase lean muscle and cause fat breakdown. In addition, it helps increase protein stores in the body. It also plays a role in cell restoration and metabolic processes. It is often taken by bodybuilders to increase muscle mass. HGH is usually injected, but does come in supplement form. There is no daily recommendations for HGH. Always consult with your doctor before taking any amino acid supplements.

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