Supplements are an addition to diet. They can significantly influence your progress in developing the body you want. Not all supplements are same and not all of them produce the advertised results.
Supplements are help, addition, not the most important thing in increasing your muscle mass or achieving aesthetic body. The most important thing is actually three things: proper exercise, good nutrition and adequate sleep. Supplements are a subgroup of nutrition. If used correctly they can give a huge boost to your training results.
There are thousands of supplements on the market and each company strives to promote and sell them. Many of them are promoted in a way to suggest that great results will be achieved by their consummation only. Supplements have the full effect with 1) proper weight training, 2) proper diet and 3) adequate sleep. No supplement is powerful enough to replace any of the Holy Three.
The best and most important supplements are whey protein, creatine, bcaa, glutamine, vitamins and minerals. These are the most commonly used supplements of all. And the most tested supplements for which the most practical evidence of results exist. Simply put, these are the best choice if you’ve decided to use supplements in your diet.
Other popular but less important supplements are L-Carnitine, tribulus, various pre-workout drinks, beta-alanine. There is no use of consuming L-Carnitine, tribulus or pre-workout instead of any of the supplements listed below. Each one of the supplements named below produces much better results than tribulus, carnitine or any pre-workout.
The Most Beneficial Supplements
Glutamine is an amino acid which compared to other amino acids, is most abundant in the body.
During intensive resistance training, glutamine levels are significantly decreased. Thus strength, condition and recovery potential decrease as well. Supplementation with glutamine can significantly decrease these effects.
Glutamine plays a key role in muscle growth. It decreases muscle breakdown and positively influences metabolism enabling faster recovery and muscle building.
It also markedly influences the immune system and can be a good preventive for those experiencing colds, fever or allergies after exercising.
One of its most important effects is that it increases the ability of the body to secrete human growth hormone that burns fat and stimulates muscle growth.
When and how much to take?
By order of importance, 5 grams before bed, 5 grams before training, 5 after training. Depending on your possibilities, consume as many times as you can going according to this sequence. It is recommended to take it along with protein shakes.
If you would have to limit yourself to a dose of 5 grams daily, it’s best to take it before bed. Then glutamine will have the best effect as it directly aides recovery and muscle growth which occurs mainly during sleep.
Supplements interact with hormones
The dosages and intake sequences for each supplement listed here are based on its effect on hormonal responses. Hormones are the most important agents and muscle growth stimuli.