Muscle Building Made Easy
September 27, 2007
Most people joining gym want to resemble body builders. Bulging arms, streamlined back muscles and six packs are common goals that all want to achieve. They are afraid to use supplements, pills because they fear that it is only meant for wrestlers and professional body builders.
The truth is as many experts say that supplements aren’t necessary for building muscle, but some can give casual athletes a boost in muscle mass and energy. Most people feel that supplements will give them overnight results but that is untrue and an unrealistic expectation. Before making up your mind of taking a supplement to put on a little more muscle, it’s important to take stock of your lifestyle. If you are not eating right, getting enough sleep, cutting back on stress and exercising regularly, meaning at least a couple of times a week then supplements will not really help you out.
“You can’t just rely on these products to give you the edge, no matter what the bottle says,” explains Andrew Shao, vice president of regulatory affairs for the Council For Responsible Nutrition, a Washington-based trade association representing ingredient suppliers and manufacturers in the dietary supplement industry. “The next step is figuring out which product is right for you, can be even tougher, given the range of choices now aimed at the weekend warrior, a fitness trend that has grown over the past couple of years.”
A trainer may be able to give you some advice, though levels of expertise in this area vary widely. Shao suggests that reading through a couple of products’ labels. If there’s a laundry list of ingredients you can’t even pronounce, don’t bother with it. He also recommends going with a well-known brand, which might cost more, but should help assure you are getting a quality product.
One common option body builders have been using for years is Creatine, a substance that is manufactured in the body during protein metabolism. It is a fuel source for explosive sports movements or bursts of activity that typically last one to six seconds, says Amanda Carlson, director of performance nutrition and research at Athletes’ Performance, an intensive training facility based in Arizona. Loading muscles with creatine can help people perform better and recover faster.
For a boost during your workout, Carlson suggests sports drinks. You may not think of them as sports nutrition products, but they are fueling your body. A few varieties today contain carbohydrates and protein, a combination which has been shown to reduce muscle damage and speed muscle recovery. Another key to building muscle is protein. Derived from milk, whey protein is considered one of the best protein sources available, and can even benefit the immune system. Providing the body with branched-chain amino acids can help it repair and rebuild lean muscle tissue. Volek suggests the average person should try taking it within 30 minutes after a workout, when the body needs protein most.
A regular regime of exercising can guarantee results so one needs to keep that in mind and keep persisting to develop a fit and energetic body. Excerpt taken from Forbes.com
©Nayna Chakrabarty, 2007. All Rights Reserved.
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