Lot’s of guys are trying to get fit and take care of themselves these days, but magazine articles, blogs, and even mainstream television are constantly bombarding us with the newest supplement craze.
Even a trip to your local nutrition shop can be confusing, each label you see claims it is the newest and most effective supplement on the market. It is confusing, frustrating, and a little bit overwhelming to try to figure out what supplements are worth your money, but in this article I have cut out the guess-work for you and gone straight to the point. If you are looking to get fit, shed fat, build muscle, or just look better make sure and add these three supplements into your weight training and diet plan.
Whey protein is one of the most tried and tested supplements of all time.
Whey protein is a naturally occurring substance derived from milk products, and if you have ever seen the watery part that sits on top of a cup of yogurt then you have seen whey protein. Whey is highly bio-available (usable by the body), it is a complete protein (contains all of the essential amino acids), it is rapidly absorbed by the body, and it has numerous positive effects associated with its use. Whey protein can help increase muscle growth and prevent muscle breakdown, it can aid in recovery, it can boost the immune system, speed wound recovery, and help with fat loss. The science agrees, whey protein has very positive effects on the body, especially when combined with rigorous exercise.
Whey has been used for many years, with some of its first references dating back as far as 6000 years ago. Technology has increased our ability to create higher concentrations of protein content in each serving of whey over time so that you can now buy protein powder that is near 100% protein by weight.
The mayo clinic supports the use of whey protein in building muscle mass and strength over time and also confirms its ability to maintain muscle mass even in elderly patients. Whey protein has gone through a huge number of studies and tests over the years to test its ability to build muscle mass and it has withstood the tests of time as one of the most heavily used, heavily studied, and heavily successful supplements of all time.
Try adding in 25 -50 grams of whey protein 1-3 times a day into your current fitness routine and always drink a shake after a workout for the maximum effect.
Creatine is a naturally occurring compound found in muscle cells. Creatine has undergone numerous studies which have concluded that it is an effective supplement and athletes all around the world have successfully been using creatine supplements to potentially increase their strength, endurance, and recovery.
Creatine plays a role in energy production within the muscle cell, and supplementation with creatine allows your muscles to contract harder, longer, and more efficiently. Most people who use creatine report increased endurance and strength.
Along with creatine’s many highly studied benefits, it also has shown promise for many other conditions and treatments such as: diabetes, brain function, congestive heart failure, and prevention for muscle wasting.
Creatine comes in many different forms so dosing should be done according to the instructions label on the creatine you purchase. When taken as directed, creatine is a very safe and stable supplement, despite the claims of some people.
ZMA stands for Zinc, Magnesium, Aspartate, and it is a supplement consisting of zinc, magnesium, and vitamin b6 in special and highly absorbed forms. ZMA has been reported by many to increase the restfulness of sleep, aid in recovery, and increase testosterone levels.
ZMA is different than creatine and whey protein on this list, because unlike the other two supplements, ZMA has shown some mixed results in studies. ZMA has been found in some studies to increase testosterone in the men who took it., but some of these results may have been due to an actual deficiency being present in the test group before the study began.
Fitness training does deplete magnesium and zinc from the body, and the higher the intensity of the workout is, the more it tend to deplete. In the major ZMA study, they took NCAA football players and supplemented one group over the course of their training. The group given ZMA showed significantly higher testosterone levels than the control group at the end of the study.
Here is the ZMA I use for myself
Some studies on magnesium have predicted that up to 70% of the population is deficient in this important mineral that regulates muscle contraction and assists in ATP formation. Zinc is important in the creation of testosterone in the body, and both zinc and magnesium are depleted from the body by stress or intense exercise. While ZMA may have little or no effect on people with normal zinc or magnesium levels, a good percentage of the population could gain benefit just from getting their levels of these minerals up to optimal levels. So many people are chronically stressed or overworked so it is fair to assume that most people could benefit from ZMA supplementation.
ZMA dosing is typically 2-3 capsules each night, before bed, and on an empty stomach, but you should check the instructions on the ZMA that you decide to purchase.
These 3 supplements are heavily studied, heavily used, and considered effective by most people. Give them a try, or if you are already using one or all of them, leave a comment below and let others know what you have experienced for yourself.
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