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Protein
The human body uses three 'macronutrients' as its sources for energy:
protein, carbohydrates, and fats. Since it has to work 30% harder to
digest and process proteins than it does carbs and fats, a diet high
in protein ends up boosting your metabolism and encouraging fat loss.
Protein is also needed to properly metabolize stored fat for energy.
That's why diets low in protein can make you feel tired.
There are many types of good muscle supplements available today that
work well in conjunction with an active strength training program.
These include protein isolates, concentrates, and blends. Proteins are
also used as weight gainers, entire meal replacements, post-workout
recovery supplements, and quick energy boosts.
Protein supplements come in many forms, but probably the most common
are the powder versions. Whey proteins are the most popular protein
supplementations used today. Comprising 20% of the protein found in
milk, whey is rich in muscle-building amino acids like valine and
leucine, and is a fast digesting source of protein. Although high
quality, soy protein is not as efficient as milk protein. It also
digests quickly but its amino acids profile is only average. As a
result, it's not the best source of protein for those who are
interested in building muscle.
Creatine
Creatine is a substance produced naturally in the human liver,
kidneys, and pancreas, and also in some foods such as beef and other
meats. The foods we eat provide about half of all our stored creatine.
Carried through the bloodstream to the muscles, it is converted into
creatine phosphate, a high energy metabolite that quickly regenerates
your muscles' ultimate energy source, a compound called ATP (or
adenosine tri-phosphate). Creatine has been shown in clinical studies
to help increase strength and the development of lean muscle mass.
A daily creatine supplementation of at least 5 grams provides these
and many other benefits:
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It causes your muscle cells to volumize, or swell with water, leading
to better muscle feel and the increased production of important muscle
proteins.
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An excellent antioxidant, it removes harmful 'free radicals' from your
body and allows muscle cells to repair themselves and grow more
effectively.
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It boosts energy and allows you to exercise harder and longer,
heightening the intensity of your training and forcing your muscle
mass to grow.
Glutamine
Another amino acid produced by the human body, glutamine is stored
primarily in skeletal muscle where it transports nitrogen to the
muscle cells and aids in their recovery. Injuries and disease, in
addition to intense physical workouts, can quickly deplete a body's
store of glutamine. The cells in the human immune system also rely on
glutamine as their main fuel source.
Just a few minutes into your workout, your muscles begin to release
glutamine. If the glutamine level in your body falls too low, your
muscles may go into a catabolic (or degenerative) state, sometimes
resulting in the loss of muscle mass. Also, since the digestive system
relies heavily on glutamine, it is often competing for the glutamine
it needs to deal with the protein-rich diet of a strength trainer. If
it can't find enough, it will begin to steal glutamine from its main
store in the muscles, slowing down their development.
Immediately after intense workouts is when glutamine supplementation
becomes the most necessary, because your body's glutamine levels are at
their lowest point. (Note: Diabetics should be cautious using
glutamine because they don't metabolize it properly, and should always
discuss this with their doctor before using any muscle supplements for
strength training.)
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