Nowadays, it would be impossible to teach somebody how to build muscle more effectively without touching upon the subject of supplements. Learning how to decipher which supplements to take to suit your goals can be a valuable asset in helping you to achieve your fitness goals.
In the fitness industry, your worst enemy isn't something physical. It's information. With all of the various products being released and studies being performed each day, it is hard to find a piece of information which isn't contradicted elsewhere. This leads many people into the bizarre situation of having more information available to them than any previous generation, yet being unable to achieve their fitness goals because they simply don't know who to believe or where to get started.
Rather than being stuck back in the old days where the science behind fitness and nutrition was still fairly basic and more difficult to come by, they now find themselves in the opposite situation. They can't move without being told that they need to purchase a particular product or buy a workout program which will deliver better results than any others. This often leads to people simply quitting to avoid all the confusion which comes with getting fit.
Yet despite the great strides forward we've made in science and training, the basic principles remain almost exactly the same as they were 20-30 years ago.
The world of supplementation is often quite misleading and confusing because, like all areas of business, it has a lot of companies competing with each other for your cash. In their attempts to persuade you to choose their brand over a rival they need to come up with flashy, over the top statements and promise superior results.
The first thing you will notice when you begin to learn what to look for in a product is that things are not as complicated as they seem. There are a few basic rules with each product to look for.
* Whey is a highly effective protein source
* Creatine monohydrate
* Casein Protein
* Carbohydrates
* BCAA's
* Glutamine can return enviable results in muscular recovery
The six products listed above are by far the most important when it comes to achieving more muscular development in a short space of time. They're listed in order of importance, too, making it easier to prioritize them to suit your goals. We'll now run through a brief explanation of what you can expect from each one.
Most people today have had a brief look into whey protein shakes and what they are designed to do. However, quite a lot of people are falsely advised that whey is designed to help you gain weight. This isn't true, it can be and should used by those looking to get leaner, too. Of the three main types of whey available, hydrolized formulas will hit your muscles faster and this is why they tend to cost more. Isolate and concentrate are slightly slower.
However, the massive difference in prices between these three formulas doesn't reflect the fact that there isn't too much difference in terms of the quality of the protein itself. While a hydrolized product would return optimal results, you will certainly still be able to achieve success using either of the other blends if money is tight.
Creatine first hit the market twenty years ago during the 1992 Barcelona Olympics. It was primarily used by sprinters as it helps you to increase your ability to perform short bursts of explosive activity. It's a perfectly safe and natural substance which is actually produced by the human body, too. It made the transition into bodybuilding due to the fact that it helps you to increase your short-term explosive strength, meaning it can lead to more reps in the gym.
Despite the many new formulas available today and expensive prices, the formula with the most scientific backing is still the original. Despite being twenty years old, creatine monohydrate remains the king in this category. The fact that it is easily the most widely available and cheapest blend is also an added bonus.
The process of protein synthesis can be manipulated further if you make use of a casein product, too. This has been available for many years now but, until recently, had no concrete evidence to back up it's effectiveness and survived purely because the theory behind it made sense. It now does have evidence, and is a great addition to a nutrition plan which includes products like whey and creatine. This slow digesting protein source is great for pre-bedtime consumption as it allows your body to continue building lean tissue while you sleep, feeding your muscles with a slow release of protein over an eight hour period.
Studies recently reveals that individuals who combined they regular whey product with casein were able to experience greater hypertrophy, due to the ability of casein to keep protein synthesis going overnight.
Immediately following a workout your body desires nutrition. While your protein can be covered with some quick digesting whey, carbohydrates can also be useful during this period. Don't buy into the nonsense philosophies that carbohydrates should be avoided at all costs, because these approaches have been proven to lead to long-term fat gain.
While the majority of your daily carb intake should arrive from complex sources, the post-workout period is very important and you should look to hit your body with some fast absorbing carbs here. While not strictly a supplement, carbohydrates can be easily obtained from food and there is no need to buy a pill or powder to perform this task.
The effectiveness of BCAA products has been a revelation in recent years, with many fitness enthusiasts and bodybuilders choosing to add them alongside their post-workout protein and creatine. While there are over 20 amino acids, the most important is considered to be leucine, which acts as a key turning on the building process. However, it is important to consume a BCAA product to obtain a good array of all the amino acids because they all work together, as opposed to opting for a straight leucine supplement which, for most people, would be like buying a car with an engine but without brakes, a steering wheel or seat belts.
Glutamine rounds out the list today. Designed primarily for muscle recovery, glutamine is also great for improving your body's immune system and encouraging the release of more natural growth hormone, too. This all adds up to a supplement which will allow you to get more out of your gym sessions, so it is a useful addition to a diet.
Learning how to build muscle can become an experience which is thoroughly enjoyable if you are able to see past the huge amount of nonsense and sales pitches which populate many of the products you will see on store shelves. Rather than having to use an expensive trial and error approach, you now have the knowledge to determine which supplements to take to achieve a leaner, muscular body this year.
In the fitness industry, your worst enemy isn't something physical. It's information. With all of the various products being released and studies being performed each day, it is hard to find a piece of information which isn't contradicted elsewhere. This leads many people into the bizarre situation of having more information available to them than any previous generation, yet being unable to achieve their fitness goals because they simply don't know who to believe or where to get started.
Rather than being stuck back in the old days where the science behind fitness and nutrition was still fairly basic and more difficult to come by, they now find themselves in the opposite situation. They can't move without being told that they need to purchase a particular product or buy a workout program which will deliver better results than any others. This often leads to people simply quitting to avoid all the confusion which comes with getting fit.
Yet despite the great strides forward we've made in science and training, the basic principles remain almost exactly the same as they were 20-30 years ago.
The world of supplementation is often quite misleading and confusing because, like all areas of business, it has a lot of companies competing with each other for your cash. In their attempts to persuade you to choose their brand over a rival they need to come up with flashy, over the top statements and promise superior results.
The first thing you will notice when you begin to learn what to look for in a product is that things are not as complicated as they seem. There are a few basic rules with each product to look for.
* Whey is a highly effective protein source
* Creatine monohydrate
* Casein Protein
* Carbohydrates
* BCAA's
* Glutamine can return enviable results in muscular recovery
The six products listed above are by far the most important when it comes to achieving more muscular development in a short space of time. They're listed in order of importance, too, making it easier to prioritize them to suit your goals. We'll now run through a brief explanation of what you can expect from each one.
Most people today have had a brief look into whey protein shakes and what they are designed to do. However, quite a lot of people are falsely advised that whey is designed to help you gain weight. This isn't true, it can be and should used by those looking to get leaner, too. Of the three main types of whey available, hydrolized formulas will hit your muscles faster and this is why they tend to cost more. Isolate and concentrate are slightly slower.
However, the massive difference in prices between these three formulas doesn't reflect the fact that there isn't too much difference in terms of the quality of the protein itself. While a hydrolized product would return optimal results, you will certainly still be able to achieve success using either of the other blends if money is tight.
Creatine first hit the market twenty years ago during the 1992 Barcelona Olympics. It was primarily used by sprinters as it helps you to increase your ability to perform short bursts of explosive activity. It's a perfectly safe and natural substance which is actually produced by the human body, too. It made the transition into bodybuilding due to the fact that it helps you to increase your short-term explosive strength, meaning it can lead to more reps in the gym.
Despite the many new formulas available today and expensive prices, the formula with the most scientific backing is still the original. Despite being twenty years old, creatine monohydrate remains the king in this category. The fact that it is easily the most widely available and cheapest blend is also an added bonus.
The process of protein synthesis can be manipulated further if you make use of a casein product, too. This has been available for many years now but, until recently, had no concrete evidence to back up it's effectiveness and survived purely because the theory behind it made sense. It now does have evidence, and is a great addition to a nutrition plan which includes products like whey and creatine. This slow digesting protein source is great for pre-bedtime consumption as it allows your body to continue building lean tissue while you sleep, feeding your muscles with a slow release of protein over an eight hour period.
Studies recently reveals that individuals who combined they regular whey product with casein were able to experience greater hypertrophy, due to the ability of casein to keep protein synthesis going overnight.
Immediately following a workout your body desires nutrition. While your protein can be covered with some quick digesting whey, carbohydrates can also be useful during this period. Don't buy into the nonsense philosophies that carbohydrates should be avoided at all costs, because these approaches have been proven to lead to long-term fat gain.
While the majority of your daily carb intake should arrive from complex sources, the post-workout period is very important and you should look to hit your body with some fast absorbing carbs here. While not strictly a supplement, carbohydrates can be easily obtained from food and there is no need to buy a pill or powder to perform this task.
The effectiveness of BCAA products has been a revelation in recent years, with many fitness enthusiasts and bodybuilders choosing to add them alongside their post-workout protein and creatine. While there are over 20 amino acids, the most important is considered to be leucine, which acts as a key turning on the building process. However, it is important to consume a BCAA product to obtain a good array of all the amino acids because they all work together, as opposed to opting for a straight leucine supplement which, for most people, would be like buying a car with an engine but without brakes, a steering wheel or seat belts.
Glutamine rounds out the list today. Designed primarily for muscle recovery, glutamine is also great for improving your body's immune system and encouraging the release of more natural growth hormone, too. This all adds up to a supplement which will allow you to get more out of your gym sessions, so it is a useful addition to a diet.
Learning how to build muscle can become an experience which is thoroughly enjoyable if you are able to see past the huge amount of nonsense and sales pitches which populate many of the products you will see on store shelves. Rather than having to use an expensive trial and error approach, you now have the knowledge to determine which supplements to take to achieve a leaner, muscular body this year.
About the Author:
Author: Learn which supplements to take to build a leaner physique with the UK's most followed fitness instructor, Russ Howe PTI. Learning how to build muscle doesn't need to be hard, as you have seen today.
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