Beginners guide to bodybuilding supplements
You do not really need to spend your cash on fancy supplements when working out. You need just the basics: proteins, creatine, glutamine and a few weight gainers. In most cases, the fancy stuff does not even work.
Protein and Protein Supplements
Protein is the foundation of building muscle. There are a number of proteins, but for this purpose, you only need to concern yourself with whey protein and casein protein. Both work differently, and by combining the two you can achieve the best results. The speed of absorption is the main different between whey and casein protein. Whey is the faster absorbing of the two. Casein protein on the other hand regulates the release of amino acids into the blood stream at a steady pace.
Creatine Monohydrate
There are quite a few myths about creatine, which are absolutely untrue. Basically, creatine will not do any of the following: stunt your growth, cause acne, shut off testosterone. Good sources of creatine include cod, tuna, salmon, beef and pork. This however is not a good reason to eat too much meat. Instead, look for bodybuilding supplements, unless you want clogged arteries.
L-Glutamine
Not nearly as popular or well-known as creatine, it takes a backseat when it comes to supplementation and does not require to be cycled like creatine. It plays an important role in protein metabolism, cell volumizing and anti-catabolism. During intense training, glutamine levels diminish a great deal, which reduces strength, stamina and recovery. It can take up to six days for Glutamine levels to return to normal.
