Which Supplements Do You Need To Take To Build More Lean Muscle?

Which Supplements Do You Need To Take To Build More Lean Muscle?

Nowadays, it would be impossible to teach somebody how to build muscle more effectively without touching upon the subject of supplements. Learning how to decipher which supplements to take to suit your goals can be a valuable asset in helping you to achieve your fitness goals.
While the huge advancements we have made in nutrition and sports science are a great advantage for our generation to have on our side in our quest to build better bodies, 

the sad fact of the matter is most people find this to be a disadvantage. They find this because it presents them with a situation where there is simply too much information.
Rather than being stuck back in the old days where the science behind fitness and nutrition was still fairly basic and more difficult to come by, they now find themselves in the opposite situation. They can't move without being told that they need to purchase a particular product or buy a workout program which will deliver better results than any others. This often leads to people simply quitting to avoid all the confusion which comes with getting fit.
It doesn't have to be like that. In fact, it's not supposed to be like that.
One of the main reasons that people get lost in the world of supplements is that it's designed to get you lost. It's a billion dollar business each year, with a lot of that money being made at the expense of people picking up products they aren't sure if they really need. 

Plus, with so many companies competing against each other you tend to get tons of hype on every new item which is released.
While you could spend hours comparing the statements on different tubs of protein or creatine, the truth is you can learn how to pick the best product for you by simply teaching yourself what to look for, rather than which one claims to be the best. 
* A tub of whey protein
* Creatine
* Casein
* Quick-release carbohydrates
* BCAA's
* Glutamine
The 6 items listed above are a great place to start if you were previously unsure which products would work best for your goals. If you are trying to become leaner and more muscular these are the foundation from which to base your supplement plan. Here is a guide of what each of them actually does.
The most widely recognized bodybuilding product available today is whey protein. It's one of the few things which has successfully made the transition from hardcore gyms to everyday life and is now considered to be a mainstream product. Our body can digest only around 25 grams of protein per serving, so there is no need to opt for a shake which guarantees you 50 or more grams. This will tend to encourage fat gains.

 Hydrolized whey is slightly faster digesting than the other two formulas, isolate and concentrate, which is why it is the most expensive.
Most products contain a mixture of all three formulas, but if you look for the first item on the ingredients list this will tell you the main formula which was used. While hydrolized blends will return greater results, the truth is the difference between hydolized, isolate and concentrate isn't great enough to justify the massive price differences. So if you can't afford to go with hydrolized whey, don't worry because the other formulas are definitely effective as well.
Creatine first hit the market twenty years ago during the 1992 Barcelona Olympics. 

It was primarily used by sprinters as it helps you to increase your ability to perform short bursts of explosive activity. It's a perfectly safe and natural substance which is actually produced by the human body, too. It made the transition into bodybuilding due to the fact that it helps you to increase your short-term explosive strength, meaning it can lead to more reps in the gym.
With countless different formulas and blends of creatine, it seems every trainer and gym user has a different opinion on which one you should use. 

However, if you want to base your decision on scientific evidence then you won't have too much difficulty finding the solution. Creatine monohydate is light years ahead of any other formula on the market, despite being the oldest and most easily available of all.
Casein is an underrated protein product which can yield great results if used correctly. 

This product is a great example of how the world of supplements operates. Despite being on the market for many years now, it actually had no scientific evidence to back up it's claims until just 4 months ago. This shows you why it's easy to get lost in hype if you're not careful. However, this particular product does now hold sufficient proof to back up it's claims and is a very good way to keep the muscle building process switched on while you sleep.
Studies recently reveals that individuals who combined they regular whey product with casein were able to experience greater hypertrophy, 

due to the ability of casein to keep protein synthesis going overnight.
Immediately following a workout your body desires nutrition. While your protein can be covered with some quick digesting whey, carbohydrates can also be useful during this period. Don't buy into the nonsense philosophies that carbohydrates should be avoided at all costs, because these approaches have been proven to lead to long-term fat gain.
Complex, slow-release carbohydrates are your main sources of energy but in the 45 minute window which follows any gym workaout you should look to find the opposite. Remember, during this time your body wants nutrition it can use immediately. So eating some oats which take hours to digest isn't going to cut it for you. Quick-release sources of carbohydrates, such as dextrose and maltodextrin, are very useful during this short period of time.
The effectiveness of BCAA products has been a revelation in recent years, with many fitness enthusiasts and bodybuilders choosing to add them alongside their post-workout protein and creatine. While there are over 20 amino acids, the most important is considered to be leucine, which acts as a key turning on the building process. However, it is important to consume a BCAA product to obtain a good array of all the amino acids because they all work together, as opposed to opting for a straight leucine supplement which, for most people, would be like buying a car with an engine but without brakes, a steering wheel or seat belts.
Glutamine rounds out the list today. Designed primarily for muscle recovery, glutamine is also great for improving your body's immune system and encouraging the release of more natural growth hormone, too. 

This all adds up to a supplement which will allow you to get more out of your gym sessions, so it is a useful addition to a diet.
If you are trying to figure out how to build muscle, one to the toughest areas is nutrition. A lot of gym users struggle on for years without truly knowing which supplements to take to help them reach their goals. This can be an expensive mistake to make, so be sure to take your time and learn the information in today's post before you write down your preferred stack.