It’s no question that millions of dollars are spent on sports supplements every year, mostly thanks to the help of clever marketing ploys. While some supplements can help to lose fat or build muscle fast, individual results will vary and it’s important to be realistic. Nobody is going to become Mr. or Miss Universe overnight.
Creatine Monohydrate Powder
According to the U.S. Natural Library of Medicine, “Creatine is naturally synthesized in the human body from amino acids primarily in the kidney and liver and transported in the blood for use by muscles.” The Department of Exercise Science and Athletics at Bloomsburg University in Pennsylvania noted that after reviewing 22 studies, creatine supplementation and strength training provided an 8% increase in muscle strength over those who strength trained and consumed a placebo.
When choosing a creatine powder, it’s important to compare products by reputable companies that have realistic pricing. Reading reviews of potential creatine powder candidates is a great extra step in determining which creatine powder to buy. Paying more out of pocket doesn’t always give the best results or prove to be the best way to shop for a supplement.
Whey Protein Powder
Whey protein is a pure type of protein that is derived from cow’s milk. It helps repair cells in the body, provides energy and it also repairs and rebuilds muscle tissue. Whey protein is made up of amino acids that the body needs to remain healthy. Though a good amount of protein can be consumed by eating a healthy, balanced diet, whey protein powders contain high amounts of protein without the added carbohydrates and fats.
The best time to take a whey protein powder supplement is within 30 minutes of a workout. During a workout, the muscles have used up existing protein and are starving for nourishment. Whey protein will also help the muscles to repair quickly, allowing them to rebuild and grow at a faster rate. This doesn’t mean huge amounts of muscle will be put on in a short period of time.
Sport or Energy Drinks
Energy drinks such as Gatorade and products with similar ingredients are a favorite among athletes. These sports drinks typically contain a good combination of carbohydrates and proteins that work together to help prevent muscle damage and promote quicker recovery after a strength training workout or other strenuous types of exercise.
It’s important to realize that the best muscle building supplement on the market today will not change the body and build muscle fast overnight. Supplements are designed to supplement a good diet and exercise program to help minimize muscle damage, allowing them to recover quickly and grow.
Supplements, including weight lifting supplements and herbs, are not usually evaluated by the FDA and should always be used with caution. Speaking with a physician prior to any supplementation is always advised, especially for those who may have underlying health problems. The usage and dosage instructions should always be carefully followed for the best results.
Sources:
Nlm.nih.gov: Creatine (assessed March 8, 2010)
Forbes.com: Top Muscle-Building Supplements (assessed March 8, 2010)
WheyofLife.org: Whey Protein F.A.Q.’s (assessed March 8, 2010)
Melinda Friedland - Melinda Friedland was recently married in the summer of 2009 and has 4 young children so she knows what it's like to be busy. She has been ...
