FIVE TOP MUSCLE GROWTH SUPPLEMENTS
WHEY ISOLATE PROTEIN Whey Isolate protein has many benefits that your typical Protein shakes do not have. Whey Isolate is one of the healthiest proteins available because of the manufacturing process that it goes through during production. Whey Isolate proteins are always very low in carbs, fats, cholesterol and lactose compared to other types of proteins. Whey Isolate also contains a high level of leucine. This is beneficial because leucine is an amino acid that cannot be produced by the body but that is very helpful for muscle growth. The manufacturing process of Whey Isolate leaves this type of protein the most pure form and gives it a higher concentration of protein compared to other types of whey protein. This means that Whey Isolate protein always contains more grams of protein per scoop because of the manufacturing process while having no fat and very few carbs. Whey Isolate can also be consumed by those who are lactose intolerant because it is a low-lactose product. Benefits of Whey Isolate protein:
Stronger immune system
Lower risk of breast cancer
Prevention of bone and muscle loss when aging
Regulated glucose levels
Regulated bowel movements
Repairs muscle tissue
Daily dose: Very flexible depending how much protein you ingest within your diet and how many calories you’re burning throughout the day. Athletic people will have up to 2 shakes with anywhere from 20-28 grams of protein in each shake. BCAAS – BRANCHED CHAIN AMINO ACIDS A study has been conducted to show the benefits of those who use BCAA supplements versus those who do not use them. There are 10 very important findings:
Lean muscle growth
Increase fat burning
Stops the breakdown of muscle
Improvements in diabetics & reduction of risk of diabetes
Produces energy during workouts
Reduction of muscle soreness
Helps with hormone balance while training
BCAA makes up 40% of the 9 essential amino acids needed in the body
Daily dose: 150 lbs or less - 2 doses of 5 grams 151 lbs or more – 2 doses of 8 grams
AAN Plant-Based BCAAs will give you all of these benefits.
CREATINE Creatine is formed naturally in the body and found in certain foods however, once foods are cooked, creatine is destroyed. Nearly all creatine in our bodies is found in our muscles. Creatine helps increase protein synthesis, which leads to muscle growth. Creatine also increases ATP in our body, which is a type of energy used by our muscles during quick bursts of exercise. Creatine attracts water and pulls it into the muscles to give them a fuller look. There are many different types of creatine on the market today therefore I suggest starting with creatine monohydrate to see how you react to it. Please note: creatine is not a good supplement for athletes that are solely involved in endurance training. Endurance training uses a completely different type of energy system than quick movements, such as weight training. Daily dose: 5-10 grams a day to maintain – only up to 5 grams at a time. BETA-ALANINE Research has found 4 important benefits from Beta-Alanine:
Increases strength during quick heavy movements such as weight lifting
Increases muscle mass
Increase exercise ability therefore allowing athletes to be able to train longer
Unlike creatine, Beta AIanine is very useful for runners. It increases endurance during cardio.
Daily dose: between 2-5grams. Usually ingested before a workout. CITRULINE-MALATE Citrulline-malate is a amino-acid that increased the production of nitric-oxide within the body.
Improves strength – research has found that it has increased the amount of reps throughout each weight lifting session
Removes toxins from the body such as lactic acid and ammonia
Increase of nitric-oxide leads to increased blood flow to the working muscles (gives people a good “pump”)
Better recovery in those athletes who use Citrulline-Malate
Reduces post workout soreness
Increased weight lifting improvement by at least 15% in most athletes.
Helps with gastro-intestinal health – this is important because athletes usually eat 4-6 meals a day.
Increases absorption of BCAAs
Daily dose: 6-8 grams/day – Best results will be received if consuming before or during workout. CITRULLINE-MALATE is used in Active Alliance Nutrition's Pre-Workout Extreme.