For Men
Protein Powder: Since it is difficult to get all the protein requirements one’s daily diet, protein powders and shakes can be used to supplement a basic diet. Protein powder can be the best type for men as it helps increase the muscle mass. This provides added protein and helps synthesize new muscle. Experts recommend a minimum of 2g of protein per pound of body weight, for men interested in building muscle.
It can be difficult to meet your daily protein requirements solely from food sources of protein such as meat, fish, legumes and dairy products. Consumption of protein powders for supplementation makes this much more feasible. The good news is that protein powder supplements are inexpensive and are readily available at sports nutrition retailers and pharmacies. As amino acids are the building blocks of proteins, amino acid supplements are helpful for muscle building.
Creatine: Creatine is found in muscle tissue of all warm-blooded animals. Creatine supplement is the most researched and studied type in history. It provides instant energy for near-maximal muscle contractions, and it also helps fill the intracellular space in muscle fibers. These two effective properties make creatine extremely valuable for building muscle size and strength in athletes.
Creatine supplements are also readily available and inexpensive. You will find them in the same places you find multivitamins and protein powders. Earlier, it was suspected that creatine caused severe muscle cramping and high blood pressure. But if it is administered under proper guidance of a trainer, there are no side effects. It was discovered that side effects were a result of improper hydration, rather than the supplement itself.
Glutamine: Glutamine is the amino acid synthesized by your body, which is found in abundance in the muscle tissues. It helps prevent muscle wasting and improves muscle recovery. You might be knowing that the hormone cortisol, released by the body during stress, is responsible for accumulation of fat and muscle breakdown. Glutamine blocks cortisol and thus prevents excessive muscle break down. It helps to maintain lean muscle mass and promotes healthy immune system.
But the main point to note down is that, glutamine and creatine supplements should not be taken at the same time, as these two amino acids compete for receptors. It is recommended that glutamine should be taken before a workout, while creatine supplement is taken after a workout. Branched chain amino acids (BCAA) supplements, and essential fatty acids supplements are some of the best bodybuilding ones for men.
For Women
A few decades earlier, only men were interested in muscle building. These days, women are also interested in muscle building activity. In order to get a needed size, or to increase strength, and also to boost the confidence levels, many women opt for muscle building.
Muscle building supplements for women are different from those meant for men. There are specially designed creatine supplements for women which do not cause any side effects. Vitamin B and calcium supplements are necessary for building bones and for proper metabolic processes of the carbohydrates, proteins, and fats. Protein and full essential fatty acid supplements are also good for women interested in muscle building.
For Teenagers
Actually, teens do not require any supplements for muscle building. They can get great results with the help of regular exercise, workouts, and a balanced, healthy diet. In fact, some can cause severe damage to their body.
If teens insist on muscle building supplements, then it is important to stick to some reliable products. For instance, those under 16 can take protein shakes and bars, whey products, soy products, multivitamins, while those belonging to the age group 16 – 19 can take creatine, glutamine, amino acids, BCAAs, anabolic flavones, and nitric oxide supplements.
Supplements should be taken in the appropriate dosage to avoid any kind of serious side effects. For instance, nitric oxide, the gas, improves the flow of blood to the muscles, which in turn helps increase the supply of nutrients to the muscles during a workout session. But excess nitric oxide in the body can cause generation of oxygen byproducts during metabolism, resulting in cellular damage. So, for quick muscle gain, excess quantity of any supplement is harmful.
