If you want to augment your strength, taking supplements that feature glutamine, leucine, creatine, protein powder and zinc can be beneficial to that goal when done properly.
Additionally, you may do research on roducts that contain citrulline, which is an amino acid that is able to stimulate the creation of nitric oxide in the blood.
Likewise, citrulline can increase blood flow to the muscles and may augment the natural production of human growth hormone.
Let’s go over all seven of the above mentioned and what role each plays in strength building, as well as how it affects your muscles and anatomy.
The Benefits of Creatine
Creatine is able to substantially boost the amount of water that reaches the muscle fibers, and consequently, the natural compound raises the levels of vitamins and minerals that positively affect the muscles.
Creatine can tremendously increase strength, and one study suggested that a daily dose of 15 grams of creatine may boost power output by approximately 12 percent within 80 days.
In addition, the supplement can significantly augment the volume and the hardness of the muscles.
The compound is capable of inducing the production of adenosine triphosphate, which can boost energy and prolong workouts. Creatine is also able to notably increase a bodybuilder’s level of testosterone.
In general, glutamine is the most prolific amino acid in the skeletal muscles, and the natural compound can augment power output, decrease fat, stimulate the production of testosterone and reduce soreness that may be caused by training sessions.
If an athlete experiences an injury, glutamine may notably shorten the individual’s recovery period. Additionally, the amino acid can prevent the muscle fibers from breaking down when the body is in a catabolic state.
Protein powder can increase overall strength and improve the hardness of the muscles, and the supplement may speed up the recovery period after workouts. Typically, an athlete should consume at least 1 gram of protein for each kilogram of body weight every day.
Many manufacturers will also list the levels of amino acids that each serving contains, and ideally, a dose should provide more than 2 grams of glutamine and 250 milligrams of lysine.
Every serving can also offer at least 300 milligrams of glycine, which is an amino acid that increases the amount of collagen that the body produces.
As with the creatine list above, this is another great article from Top10supps that ranks the top 10 protein powders in every category. Make sure to check it out before making any purchases! It’s a great resource.
Various analyses have shown that ashwagandha may increase power output and improve cardiovascular endurance, and if an athlete takes at least 500 milligrams of ashwagandha every day, the compound is able to augment muscle mass and to boost an individual’s level of testosterone.
The herb may also decrease anxiety and reduce jitteriness that can be caused by caffeine and other stimulatory compounds.
Ashwagandha features numerous antioxidants, which are able to significantly mitigate the effects of environmental toxins, stress hormones and overtraining.
Protects Muscle Mass
Numerous analyses have shown that the herb’s antioxidants can protect muscle mass when the body is undergoing a stressful experience, and extra oxidative stress may be caused by an injury, a particularly long run, a chronic lack of sleep and certain foods.
Ashwagandha is also capable of stimulating the production of triiodothyronine, which is a thyroid hormone that can augment energy and reduce fat.
Additionally, several detailed reports indicated that the botanical may allow athletes to extend the duration of each training session by approximately 28 percent.
Like arginine, leucine can stimulate the creation of human growth hormone, which is able to boost the density of muscles, reduce fat, increase the thickness of the skin and improve energy.
If a bodybuilder takes at least 500 milligrams of leucine before a workout, the supplement may increase the production of nitric oxide. Therefore, the amino acid can cause extra oxygen to reach the muscles and may boost the athlete’s strength.
Various analyses have shown that isoleucine and valine can enhance the positive effects of leucine. The three amino acids may substantially enhance protein synthesis after extensive training sessions.
Likewise, the natural substances can prevent the breakdown of muscle fibers when the body is lacking protein, glutamine or a sufficient amount of calories.
Citrulline is able to increase the amount of oxygen that can positively affect the muscle fibers by enhancing blood flow to the skeletal muscles. Consequently, the compound may improve muscular endurance, augment the volume of the muscles, increase the weight that an athlete can lift and reduce fat.
An extensive report showed that citrulline could boost the production of human growth hormone by more than 65 percent during workouts. After a single dose of citrulline, the amino acid’s positive effects will generally have a duration of four hours to seven hours.
Before each workout, a bodybuilder may take at least 500 milligrams of citrulline. Optimally, an individual should consume 1,500 milligrams of the amino acid per day.
Zinc can substantially improve strength by stimulating the production of testosterone, and like leucine, the compound might raise the blood’s concentration of human growth hormone.
The mineral also boosts levels of thyroid hormones that can enhance energy. Moreover, zinc will typically raise an individual’s level of collagen, which is a natural protein that is found in skeletal muscles.
Collagen may lessen the risk of injuries and reduce the effects of soreness during intense training sessions.
Generally, an athlete should consume at least 15 milligrams of elemental zinc every day. According to one analysis, more than 72 percent of Americans likely have inadequate levels of zinc.
Incorporating supplements into your strength building workouts and regiment can be a great additional if executed correctly. Your body will develop and recover faster, and your muscles will gain the strength you’re after in a more clinical way.
Final words of wisdom are that you should always consult with your physician or doctor before taking any supplements at all. Especially if you have a condition or are experiencing pain; even if you are on other medications, you want to make sure things mesh.