#1 Protein and Meal Replacement Powders
It’s hard, to consistently eat enough beef, chicken and turkey to get all the protein you need, especially if you don’t have enough time preparing 5-6 meals a day. That’s where protein powders and meal-replacement powders can help. Try the different types of protein blends, such as whey, soy and milk protein.
Take 30-60 grams of protein each day.
#2 Multivitamins and Minerals
A multivitamin/multimineral supplement helps ensure that you’re providing your body with all the micronutrients you need. Bodybuilders get most of their nutrients from their diets, but supplementing can help prevent deficiencies.
Take one multivitamin-mineral pack a day, with a solid meal.
#3 Branched-Chain Amino Acids (BCAAs)
The BCCAs are leucine, valine, and isoleucine. They are essential amino acids (which the body can’t make and are supplied by diet) crucial for anticatabolic and anabolic effects. Studies have shown that those who take BCAAs may note increased bodyfat loss and the maintenance of lean muscle mass.
Take 3-6 grams daily.
#4 Creatine
Creatine can increase mass by enhancing your strength; it replenishes ATP (adenosine triphosphate) and promotes swelling (water retention) in type II-B muscle fibers, the ones that have the greatest potential for muscle growth.
Take 2-10 grams daily.
#5 Glutamine
Glutamine is categorized as an essential amino acid and is required in stressful situations as in hard training. Hard training can strip muscles of glutamine to nourish the immune system, making muscle growth impossible.
Supplement with 5-15 grams of glutamine daily to maintain muscle reserves and prevent muscle breakdown.
#6 HMB
This is a normal metabolite of the amino acid leucine. HMB may improve ratios of bodyfat to lean mass in individuals who engage in strenuous training. Results vary from person to person, but studies suggest that HMB can increase lean mass and decrease bodyfat.
Take 3-5 grams daily.
#7 Joint Support Supplements
No matter how proper your lifting form, heavy training eventually will take its toll on your joints and connective tissues. Glucosamine and chondroitin are components of connective tissue, particularly the cartilage inside joints. These supplements can help prevent and repair joint and connective tissue damage. They are beneficial whether you already suffer joint pain or are seeking to prevent it.
Take them both in one supplement or you can take them separately; take 500-1200 mg per day of glucosamine divided into two doses and 800-1500 mg per day of chondroitin also divided into two doses.
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