Supplements
Top Three Supplements To take:
WHEY PROTEIN
Protein is a nutrient
with various and diverse functions in the body. It is required for
the growth,
maintenance, and repair of all the cells and for production of enzymes and
hormones. Because protein
is an essential supplement of muscle structure, sufficient amounts are required
for recovery after exercise,
to ensure proper repair and development of your muscle cells. Muscle
that is catabolized during strength
training; therefore you need protein in your diet to get stronger, repair
muscle and gain muscle size. You
need about 1.8 grams of protein per pound of body weight per day in
your diet.
CREATINE MONOHYDRATE
Creatine is a nutrient
found in a variety of foods in various concentrations-The richest source
of
creatine that I know of is lean red meat-2.2lbs of steak contain about 5
grams of protein. Over 15 years
ago, scientists discovered in Europe that creatine dramatically increases
peak-power output of test subjects
and also caused significant weight gain. Researchers in the United
States concluded that weight gain was
lean muscle mass. All you need is 10 grams of creatine 45 minutes before
each workout.
HMB
HMB was recently
shown in a clinical study, to increase lean muscle gains in weight trainers
who
consumed 3 grams a day by up to 300% in only three weeks. These same
subjects also had a gain of 90%
more than those that followed the exact same exercise and nutrition program
but didn't use HMB. HMB
helps decrease muscle protein turnover. In turn, the decreases muscle breakdown
and you have more rapid
neural recruitment by the fibers, which acts as a catalyst to faster strength
gains. HMB also forces the body
to use carbohydrates and fat as a substrate for energy while blocking
protein synthesis. This effect causes
the body to become leaner and more muscular