There are many supplements on the market, but only a few actually work. In this article I'll discuss three muscle-building supplements with real research to back them up.
Creatine is a compound naturally found in muscle tissue. It's used by the body to give energy for short duration, high intensity activities. Activities which use creatine include sprinting, weightlifting, jumping, and other explosive movements.
Studies have shown that taking creatine monohydrate increases strength, and muscle size. Increased strength is desirable to all kinds of athletes. Increased muscle size is especially prized by bodybuilders.
There are many forms of creatine available, including monohydrate, ethyl ester, kre alkalyn, and others. The only one which has been well researched and proven to work is monohydrate. All other forms were created by supplement companies to set themselves apart. They know that monohydrate is dirt cheap, and they can't make any money off it, so they add something to it and say it's "improved". Stick with plain, cheap, creatine monohydrate.
"Am I getting enough protein in my diet?" This is a question that bodybuilders and other fitness minded people often ask themselves. There's a lot of debate in the scientific community about how much protein the body needs to build muscle. Not getting enough protein could be slowing down your muscle-building gains. Until we know for certain, it's better to err on the side of too much than too little. Adding a scoop or two of whey protein per day will help make sure you're getting enough protein in your diet.
Another benefit of eating more protein is that it may help you lose weight. Protein has a higher satiety factor than carbs or fats. This mean it helps you feel full, faster. You'll eat fewer calories, but still feel satisfied. Weight loss is hard, but making smart diet choices, like adding a little extra protein, can make it easier.
Most people could benefit from taking a multivitamin, but it's especially important for bodybuilders and other athletes. Working out is hard on the body. Lifting weights breaks down the muscle, and rest builds them up. But when you're low on vital vitamins and minerals, muscle repair is slowed. It's not easy to get enough of these nutrients through diet alone. Taking a multivitamin is cheap insurance.
Men should get the special "men's multivitamins". Why? Because men need much less iron than woman. Woman can usually benefit from extra iron, but men are at increased risk of heart disease, stroke, and other ailments when they have too much iron.