Building muscle is the ultimate dream of almost every fitness enthusiasts first starting out. Building muscle often, in addition to exercise, requires the help of the best strength supplements out there. Medical research published in WebMD shows that cardiovascular exercise is a strength inducing method of increasing the human body’s efficiency. Thus, on top of exercise, dietary supplements have become commonly used by athletes and bodybuilders simultaneously for better results and effectiveness.
According to Anthony Isaac Palacios in his review of Supplements That Build Power & Strength on LiveStrong, supplements designed for enhancement of muscle regeneration and performance are popular among athletes and professionals challenged by energy depletion.
They’ve also become evermore popular in recent years with professionals and students; due to the cognitive as well as strength enhancing features of amino acid supplements, and complementary vitamins and minerals, which offer synergistic advantages to daily intake.
See also: Top 10 Nootropics for a Mental Boost
Why Invest in Supplements While Strength Training?
Research published in Military.com on physiological balance points to the added health benefits of supplements, and attendant effects in the reduction of instability leading to falls and stress in critical circumstances. Strength training supplements often include metabolic boosters to increase heart rate, and shed unwanted weight gain.
Muscle loss due to age is another reason to invest in supps that boost your muscle output. When we age, the degeneration of our musculature affects connective tissues, bone density and agility while engaging in physical tasks. Strength enhancing supplements increase amino acid protein synthesis and testosterone production essential to accelerated regeneration.
With the right supplements you can balance blood-sugar, sleep and mental health while building muscle and strength. Perfect for dieters, natural strength enhancing products control for depletion throughout the body while losing weight. The following rankings of the top ten supplements take into consideration the benefits of each supplement along with the reputation, price, nutritional value and user reviews aggregated around the net.
Top 10 Supplements for Strength Training and Conditioning
10. Weight Gainer
Weight Gainer products optimize the assimilation of protein, complex carbs and fats. Building muscle mass requires consumption of high calorie meals and supplements. These supplements help tremendously for those trying to bulk up but just cannot find the time to prep the necessary meals all the time.
How It Works
Macronutrient weight gainer products increase muscle mass, while reducing fat. Mass gainer supplements are designed to increase caloric intake, and maximize the body’s lean muscle mass production.
Daily Intake – multiple shakes as meal supplements, or replacements during pre and post workout.
A natural metabolite substance that also occurs in living cells, L-Carnitine is produced by the liver, brain, and kidneys by way of biochemical synthesis, or synthetic pathway and function. L-Carnitine affects mitochondria, vital to cellular function-the production of energy. Characterized by physicians as ‘vitamin like’, L-Carnitine is required for optimum health and longevity.
How it Works
Amino acids, lysine, methionine, iron, vitamin B3, vitamin B6, and vitamin C are involved in carnitine synthesis. Essential to building block regeneration, L-Carnitine operates on enzymes required for molecular synthesis. Building blocks link enzymes together along synthetic pathways creating new carnitine molecules.
Daily Intake – 3 g
8. Testosterone Booster
Popular compounds for increasing energy and increasing muscle mass, natural Testosterone Boosters are not linked to the detrimental effects of synthetic steroids.
How It Works
Testosterone boosters inhibit or reduce estrogen levels, while inducing more efficient amino acid protein synthesis required for overall system functioning, and strength through muscle mass regeneration.
Daily intake – consult prescribed product use (i.e. a combination of natural testosterone booster compounds may be found in supplements).
What Makes a Test Booster?
- Anti-Estrogens (Aromatase Inhibitors) – for optimal muscle growth, Anti-estrogens raise testosterone levels.
- Chrysin (5, 7-Dihydroxyflavone) – natural passion flower extract, Chrysin is associated with inhibition of aromatase enzymes responsible for the conversion of testosterone to estrogen.
- D-Apartic Acid – a testosterone inducing amino acid present in the neuroendocrine tissues of the human body, D-Apartic Acid synthesizes luteinizing hormones (LH) and testosterone.
- DHEA (Dehydroepiandrosterone) – a neurosteroid, DHEA acts on the androgen receptor through metabolites, androstenediol, and androstenedione, converting estrogen to testosterone.
- EFAs (Essential Fatty Acids) – sourced in Omega-3 and Omega-6 essential amino acids, EFAs assist in muscle growth, increasing testosterone levels.
- Epimedium (Horny Goat Weed) – contains active ingredient Icariin, associated with testosterone boosting properties.
- Eurycoma longifolia (Longjack) – testosterone optimizing herb.
- Indole-3-carbinol – speeds up metabolic function, reducing estrogen.
- Tribulus Terestris – contains steroidal saponins compounds such as protodioscin, responsible for increasing testosterone.
- ZMA – Zinc (as l-monmethionine and aspartate), Magnesium (as aspartate), and Vitamin B6 (as pyridoxine HCL), ZMA assists in regeneration of essential minerals and vitamins lost during exertion.
The number and type of multivitamin products on the market is extensive. When reviewing multivitamin products for strength inducing attributes, liquid vitamins are likely to be the lead performers in terms of accelerated physiological response.
Gel cap and tablet supplements are more convenient, and widely used for maximizing overall body function. Multivitamins designed especially for Men or Women offer targeted vitamin and mineral supplements.
How It Works
Multivitamins are optimizers in that they increase systems function across the entire human body. By increasing efficiency with a multivitamin supplement, muscle, skeletal, skin, organ, and bloodstream functions will be enhanced. Vital multivitamin supplements ensure that physiological deficiencies are met. Recuperate energy, appetite, and balance with multivitamin supplements.
Daily intake – according to prescribed product use.
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How It Works
The obvious benefit of a preworkout supplement is that it allows you to have longer and more intense workouts at the gym. Which will lead to quicker muscle and strength gains.
Pre-workout supplementation also improves physiological efficiency in a number of ways:
- Energy and focus
- Hormonal balance
- Metabolic rate
- Muscular response during training
- Nutrient delivery and assimilation
- Protein synthesis
Daily intake depending on supplement type, activity, and body weight. Many pre-workout supplements come in powder form for use in blended drinks.
What’s in a Pre Workout?
Pre-workout supplements are designed to contribute to cognitive and energy enhancement, as well as muscle and skeletal growth, and performance. They are often comprised of the following:
- Alpha Lipoic Acid – antioxidant effects similar to hormone insulin.
- BCAAs – muscle building 3 branched chain amino acids (leucine, isoleucine, and valine).
- Beta-alanine – amino acid booster of carnosine levels within muscle tissue.
- Caffeine – metabolic stimulant.
- Citrulline Malate – amino acid enhancer of protein synthesis.
- Creatine Monohydrate – maximizes strength and muscle growth.
- High Glycemic Carbohydrates – affects muscle growth and performance.
- Taurine – amino acid supplement also produced from cysteine in the body.
- Tyrosine – accelerates catecholamine synthesis.
- Vitamin E- potent lipid-soluble antioxidant also found in human plasma and tissues.
L-Glutamine make up more than 60% of all amino acids required for skeletal muscle tissue growth. Glutamine molecule is composed of nitrogen found in high concentrations in the brain, muscles, lungs, heart, kidney, stomach lining, and liver.
How It Works
Ingestion of Glutamine supplements advances amino acid protein synthesis or metabolism, blood and cell regeneration, and production and secretion of the Human Growth Hormone (HGH). Glutamine is essential for blocking against catabolism, the breakdown of muscle tissue.
Daily Intake – 10-20g
4. Fish Oil/Omega-3
Omega-3 is found in fish is a significant enhancer for biological functions across all systems of the human body and brain. Taken to increase efficiency in the cardiovascular, immune, nervous, and reproductive systems, Omega-3 is one of the best supports for functioning of the joints, as well as skin cell regeneration, and eyesight.
How It Works
Consumption of EPA and DHA Omega-3 fatty acids are effectively shown to reduce the risk of coronary heart disease. Cardiovascular benefits support healthy heart function by promoting equilibrium of triglyceride levels. Omega-3 fatty acids are also associated with anti-inflammatory properties good for the reparation of musculature.
Daily intake – 1200 mg 2 Soft Gel Caps
Comprised of leucine, isoleucine, and valine, the three branched-chained essential amino acids perform protein synthesis. BCAAs are often taken in supplement form, or used as part of a combined nutritional plan for muscle regeneration, or body building.
How It Works
BCAAs trigger amino acid signaling molecules for optimum metabolism, physiological regeneration, hormonal balance, and fat loss. BCAAs are also recommended for those undergoing testosterone therapy. BCAAs is a natural compound of essential amino acids with powerful effects on muscle building and overall bodily function. Widely used as an athletic performance enhancer, BCAAs can be taken repeatedly throughout the day, before, during and post training to boost strength and reduce risk of injury.
BCAAs effective dosages are designate according to bodyweight:
- 150 lbs. or less – 3 grams, 3 times a day.
- 151 lbs. or more – 5 grams, 3 times a day.
2. Whey Protein
Whey proteins are essential macromolecule amino acid supporters designed to improve muscle development and maintenance. Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI), and Whey Protein Hydrolysates (WPH) are all protein enhancer compounds manufactured to boost amino acid synthesis and building block production.
According to Muscle & Strength, Whey protein sourced in milk is unstable in its organic form certain times a year. For best results, a Whey Protein supplement will help you to avoid seasonal variations in cow’s milk affecting Whey Protein.
How It Works
The benefits of whey protein are sourced in the complete spectrum of nine essential amino acids. Whey protein contains a significant amount of L-leucine, a mTOR pathway regulator for protein synthesis important to muscle growth, performance, and overall bodily function. Convenient and easily digested supplement used to improve anabolic response to resistance training; age-related muscular atrophy; boost metabolism and immune system functioning with insulin enhancers; and replace anti-catabolic properties during exercise.
Whey protein found in milk, is recommended according to individual health requirements. Body weight and activity will determine caloric and macronutrient levels.
A nonessential dietary protein-like compound found naturally in meat and fish, Creatine is synthesized by way of the body’s organ system. Amino acid ingestion in the liver creates protein synthesis important for the blood stream, muscle and organ health. Creatine is comprised of three amino acids, arginine, glycine and methionine.
How It Works
Creatine flows from the bloodstream to the muscular system where it attaches to high-energy phosphates, phosphocreatine (PCr). In turn, PCr’s establish ATP (adenosine triphosphate) used by muscles during rapid energy exertion and contraction.
Supplementation of Creatine is acknowledged to increase PCr induction by muscles up to 20%. Creatine monohydrate intake of 5 grams, 4 to 6 times per day for a week can boost muscle creatine levels by 40%.
Form of supplement will dictate how much creatine intake is recommended. According to research on supplements: 5 grams per day for a month after your workouts will significantly increase strength.
When setting forth on a strength training mission, supplements are one of the best ways to increase rapid muscle mass constitution. For dieters, seniors, or post-op patients seeking a method of enhancing physiological performance, strength training supplements are an excellent source of essential amino acid protein inducers, vitamins, and minerals. Replace lost muscle, skeletal, and blood cellular growth through daily intake of strength enhancing supplements.
Bodybuilders entering the weight room for the first time acknowledge that strength training requires safety. Strength training supplements reduce risk of injury, and increase muscle mass production by optimizing amino acid protein synthesis throughout the body. Use weight gain supplements to increase lean muscle mass, and cut fat.
Other Benefits of Strength Increasing Supplements:
Strength training supplements can also be taken to boost cognitive and physiological performance on the job, or during academic study. Longevity is sourced in amino acid protein synthesis as well. Shed extra pounds and years off of your appearance with strength training supplements. With strength training supplements, beauty, health and well-being are within reach.
Who Can Benefit and How?
Athletes and bodybuilders using strength training supplements may find that daily intakes should be regulated according to meals and number of hours of weight training. For other users, supplements should not be usually be considered as long-term meal supplements. Increased intake of protein offered in strength training supplements varies in terms of the exact amount required by an individual user.
Age, gender, body size, and physiological make up will influence the proper protein intake desired from protein shakes or other strength building supplements. A good rule of thumb is daily replacement of protein lost during activities. Most users of these supplements have a natural response to protein levels.
For optimal health, daily intake of Alpha Lipoic Acid, BCAAs, Beta-alanine, Caffeine, Citrulline Malate, Creatine Monohydrate, DHEA, EFAs, Epimedium, Eurycoma longifolia, Fish Oil Omega-3, Glutamine, High Glycemic Carbohydrates, L-Carnitine, Magnesium, Multivitamin, Taurine, Testosterone Booster, Tribulus Terestris, Tyrosine, Vitamin B6, Vitamin C, Vitamin E, Whey Protein, and Zinc induces protein synthesis required for systems, muscle, and tissue growth.