Protein: The main ingredient in just about every muscle building supplement is protein. Composed of a number of essential amino acids, protein is the key chemical component of muscle growth. Your ideal protein target for maximum muscle growth is one to two grams of protein for each bound of your current bodyweight. Consuming this much protein from just food can be seriously impractical, however, as many high-protein foods carry with them an unwanted caloric load of carbohydrates and fats. For pure protein, the best way to get it is through a supplement. Protein supplements are made from four main sources – soy, casein, egg and whey. Each one has a different digestive profile and should be used at different times.

Creatine: This nitrogenous organic acid has become one of the most popular muscle building supplements in recent years, and with good reason – it’s safe, effective, and relatively inexpensive. Creatine works by increasing the production of adenosine triphosphate, or ATP. This chemical is one of the body’s most essential components, as it allows for the transfer of energy between cells. With more ATP in your body, cells can push more energy and you can work out longer and harder – more reps, higher weight, more muscle gain.

Glutamine: As creatine helps with pre-workout muscle growth, glutamine is the “chaser” for after you’re done at the gym. This muscle building supplement helps your body recover from the effects of intense exercise, enabling you to get back to the weights faster and prevent muscle wasting. However, I need to caution you on taking glutamine and creatine at the same time, as the chemicals compete for receptors in the bloodstream – if you double them up, you halve their effectiveness. Take glutamine before the workout begins and creatine when you are finished for optimal results.

Testosterone: The primary muscle building supplements associated with testosterone are, of course, anabolic steroids. These treatments are not only extremely unsafe with a number of unpleasant side effects, but are also illegal. True, they do provide the most dramatic results in the shortest period of time, but the damage that they do to the body (including shrunken testicles and fatty deposits in the pectorals) are just not worth it. Thankfully, there are several legal testosterone supplements created from a variety of biological sources that can simulate the effects of steroids without the downsides. These products not only help build muscle and give you more energy, they can increase your mood and libido as well. It’s win-win!

I hope this overview of the main products in the muscle building supplement market has been helpful to you. I’ll see you at the gym!

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