| | | | | I personally recommend because I've tested |
| You probably already know about providing your | | | | them and seen real results: |
| body with high quality protein about every hour. | | | | Creatine: |
| And you know about staying hydrated at all | | | | I'm not going to spend time trying to explain how |
| times. | | | | creatine works to benefit your muscles on a |
| Aside from that, you should consume small | | | | molecular level. If you're interested, just do a |
| amounts of complex carbohydrates ( the good | | | | quick search on your favorite search engine and |
| hydrates) to keep your energy reserves up. | | | | you'll find the medical/biological explanations you |
| Unlike simple carbohydrates, which quickly turn | | | | need. |
| into sugar, complex carbs break down slower in | | | | This is what I found: |
| your body, and provide consistent energy for | | | | Creatine helps your muscles to keep on going |
| longer periods of time. | | | | during an intense workout. In other words, it gives |
| Some examples of foods that contain complex | | | | you the power and energy to last through |
| carbohydrates are: whole grains, nuts, seeds, | | | | high-intensity exercise routines. |
| most vegetables (except for the sweet ones like | | | | I have also noticed that creatine supplements help |
| corn, carrots, beets, eetc) | | | | your muscles recuperate sooner, and relieve |
| You can have any other of the above with your | | | | muscle soreness quicker. All fo which are beneficial |
| protein servings and/or snacks ( A handful of | | | | lto anyone wanting to build muscle fast. |
| almonds or pistachios, for example, is a great | | | | There are many forms of creatine supplements |
| pre-workout snack which can keep you going | | | | available out there. Always go for the purest and |
| throughout the workout session) | | | | highest quality that you can fiind, in powder |
| If you are trying to lose weight and gain muscle | | | | crystalline form. After all, this is something you're |
| fast, avoid dairy (at least for the first few | | | | going to put into your body, so it should be the |
| weeks) except for low- or non-fat yogurt and | | | | best. |
| cheese. The last two are okay, in moderation. | | | | When starting on a creatine supplements, be sure |
| Weight Gain Supplements: | | | | to follow directions closely, especially iinstructions |
| As for nutritional weight gain supplements, you | | | | on the "loading phase". The loading phase is |
| should already be taking a quality multi-vitamin | | | | important in order for your body to start using |
| formula every day. If you are not, start | | | | creatine efficiently. |
| immediately. Unfortunately, the foods that we | | | | Generally, it is recommended that you take |
| consume today do not always have every | | | | creatine at least an hour before you workout, and |
| nutrient that our body needs. So, adding a | | | | or sooner after you finish your workout. |
| multi-vitamin formula to your daily diet is essential. | | | | While most people are able to take creatine |
| Next, a great way to consume additional protein | | | | safely, with no side effects, there is a small group |
| without having to eat an entire chicken in a day, is | | | | of people who cannot handle this supplement. So, |
| to get a high quality protein powder supplement. | | | | check with your doctor before you start to use |
| They come in many flavors and can simply be | | | | it. |
| mixed ( or blended) with water to create a fairly | | | | There are other muscle building supplements that |
| tasty shake. I recommend Whey protein since it | | | | many body builders recommend, like glutamine, |
| is high quality and is also best at nourishing | | | | nitric oxide, amino acids, etc. Personally, I am |
| muscles after and intense workout (unless you're | | | | cautious about what I put in my body and unless |
| allergic to whey). | | | | I have seen some scientific evidence and results, I |
| There are also hundreds of different kinds of | | | | don't take a chance with anything new. This is, |
| muscle building supplements that promise amazing | | | | however, a personal choice, and does not imply |
| results in strength, size, stamina, etc. | | | | that any of the above supplements are |
| And, to be honest, most of them are junk. Don't | | | | dangerous. |
| waste your money on them. | | | | If you're willing to try them out, be sure to |
| Unfortunately, the weight gain supplement | | | | consult your doctor first, and od some due |
| industry is not regulated as tightly as it should be | | | | diligence before consuming anything new. |
| and it has become a big money maker. New | | | | Lastly, it goes without saying that you should stay |
| products are coming out everyday, produced by | | | | away from steroids or other drugs/supplements |
| companies that want to get a piece of the easy | | | | that you are not familiar with. Don't trust pills or |
| pie. And many of these products have no real | | | | even drinks/powders from gym buddies or even |
| evidence or tests to prove their claims. | | | | from friends that you trust. A trusting friend can |
| So, what does work, and why should you take it? | | | | just as easily be misguided about certain products. |
| Here are just a few bodybuilding supplements that | | | | You only get one body, be very protective of it. |