Glutamine Supplement for Muscle Building
In the past years, many studies have shown that supplementation with Glutamine increase protein synthesis and prevent muscle catabolism. Glutamine also enhances the immune system and glycogen storage.
What is Glutamine?
Glutamine is a non-essential amino acid that can be found in our bloodstream. It is one of the most common amino acid found in our muscles and over 61% of skeletal muscle consist of Glutamine.
What are the benefits of Glutamine supplementation?
Glutamine is involved in the production and regulation of HGH (human growth hormone) and it is shown that consuming glutamine can help increasing HGH levels and stimulate protein synthesis by increasing muscle cell volume.
It is also shown that glutamine enhances energy production. Glutamine has the ability to create muscle glycogen from blood glucose which increasing energy production during exercise. It also supports muscle recovery between sets of resistance training exercises.
Many lifters sometimes exercise more intensely and frequently than their body is capable of and that leads to over-training. Glutamine supplementation can help reducing the effects of over-training syndrome by increasing the rate of muscle recovery and increasing the rate of protein synthesis in muscles.
Supplementing with Glutamine can help building muscle mass and enhance strength levels and immune function. Take glutamine before and during the workout to increase your performance and reduce fatigue. Glutamine Supplements can be a great support to your muscle building and fat loss because they allow your body to burn fat, not muscle.
Best times to take Glutamine powder are morning time, post-workout time and at the night before the bed time. You should consume 10 - 15 grams daily and one serving dose should be 5 grams.
That is all that you need to know about Glutamine Supplements. You can check out some of the popular Glutamine powders below and also check out supplements that are best for muscle mass gain.
5 Best Supplements for Muscle Mass Gain
There are a lot of supplements on the market and all of them advertise their supplements as best supplements for muscle building, fat burning or better performance. You need to know that a lot of those supplements are unnecessary, actually, most of them are just money wasting. There is even no need for buying supplements if you want to build your body, but with supplements, it is much easier and faster to get that physique that you want. Supplements will help your muscles to fight fatigue and some of them will make your muscles grow faster.
But don't forget something very important, you will not build muscles if you don't follow a proper diet plan and training routine for muscle mass gain. You can find some diet tips and workout programs for lean muscle mass on this site:
Which supplements are proven that help muscle growth?
1. Whey Protein
It deserves first place on a list and it is one of the best supplements for building muscle mass. Whey Protein digests very fast and makes your muscles growing immediately after consuming a post workout protein shake. You can mix whey protein only with water or with low-fat milk. If you are a hard gainer, I recommend you to try one of homemade mass gainers recipes that you can find on this site:
You don't need to buy Mass Gainers from supplements stores when you can make your own one at home. It is cheaper and much healthier.
Creatine is a king of all supplements and it is the most research-proven supplement among all others. There a lot of myths about Creatine side effects, but they are just myths. Only thing that you need to remember if you are consuming Creatine every day is that you need to drink a lot of water every day. You don't need any loading phase or break from Creatine. It is not unneccesary, you can consume it every day. Most important for muscle growth is that you consume it after hard workout with your post-workout protein shake. Consuming Creatine is improving muscle recovery and helps muscle growth.
You can read more about Creatine and its effects on muscle building on:
Branched Chain Amino Acids (BCAA) are also one of supplements that helps muscle building. BCAAs reduce muscle damage after hard workout and help muscles to recover faster. That means, if you are consuming BCAAs your muscles will be less sore and you will be ready in less time for another hard training session. Consuming BCAAs have many benefits for muscle building, more energy, better performance and stimulate muscle protein synthesis.
To be clear, if you already bought first three supplements from my list then you are already on the good way to build muscle mass. But, if you really want more supplements to ensure faster muscle-building you can also add Beta-Alanine to your supplements stack. Beta-Alanine is nonessential amino acid, and it is created by our bodies already.
So why to buy Beta-Alanine?
Many researchs found that consuming Beta-Alanine supplement will help your muscles endurance and improve your performance during high-intensity workouts. Beta-Alanine also enhance muscle fiber synthesis.
5. Fish Oil
Even it is last on this list, it doesn't mean that is less important than others. Consuming Fish Oil Supplements have many health benefits, it reduces inflammation and less inflammation means faster muscle recovery. Omega-3 Fatty Acids from Fish Oil Supplements will boost your muscle growth and it slows down muscle proteolysis (breaking down of muscle proteins). Some studies also found that consumation of Omega-3 Fatty Acids can increase the rate of Growth Hormone (GH) released into your body. It is proven that supplementing with only 4 grams of Fish Oil per day will significantly improve muscle cell growth.
As I already said, you can and you don't have to buy any supplement to gain muscle mass fast, it is more important to follow a right diet plan. But, you can increase a chance of muscle recovery and muscle growth with these 5 supplements. I highly recommend first two from my list, Whey Protein and Creatine (Monohydrate) which together with resistance exercise training result in greater strength and muscle mass increase.
Facts about Creatine - One of the Best Supplements
Supplements must have important place in our diet, but of course not the most important. We can also build without any supplement but with proper nutrition plan, but with supplements it is very easier and faster. Why you must eat 6 big meals when you can eat 4 meals and drink 2 protein shakes to consume all nutrients that you need to feed muscles. So, we all know that there not many bodybuilders out there that don't use supplements in their diet and why not to use them when best of those supplements ain't even very expensive? And they are not dangerous for our health if we consume them properly.
So, when we finished about why should we use supplements let's say something about Creatine. Some of big guys that I met when I started working out in gym mentioned Creatine as "Natural Steroid", that really made me very curious and I had to try it. After month of taking Creatine I already saw some muscle gains and incredible strength gain. I went from lifting 80 pounds on Bench Press to lifting more than 120 pounds as beginner in just one month. That was amazing to me, I continued using Creatine with some pauses from time to time. It is very recommended to pause after two months of taking it. I usually pause after finishing my 300 grams of Creatine.
Why I consider Creatine as not expensive? Well, you can buy 300 grams of Creatine Monohydrate and consume 5 grams of it every day and you will not spend more than 10 dollars for that and you will see results in gains in the first month of taking it. Those 300 grams is enough for two months or maybe more, you can consume even 3 grams, that will do the job. Creatine is very powerful, you don't need tons of it to see its effect on your body.
When is the Time to Take Creatine and What Creatine is The Best?
Best time to take creatine is after your workout and you can mix creatine with your protein shake as great post-workout meal. Add some fast and low-digesting carbs and you will make a perfect fuel for your muscles after training. In non-workout day you can take it soon as you wake up for better effect.
What Creatine is Best?
Well, nobody can say which is best creatine but the one that is most researched and reviewed is Creatine Monohydrate. It is cheap and I it is enough. You don't need any modern Creatine that is advertised as the best, most powerful or something else. Pick a creatine monohydrate from a good supplements brand and that will do the job. Expensive and modern don't means better. Old-School Bodybuilders had only Creatine Monohydrate in the beggining and that was enough for them and it will be enough for all of us.
A few very important things are:
- Drink a lot of water if you are using creatine every day
- Don't consume more Creatine than it is recommended
- You can, but you don't have to do a LOADING PHASE with Creatine
- Don't believe in bad myths about Creatine, they are false believe me