So What Are the Top Four Bodybuilding Supplements?

What are the top four body building supplements? There are hundreds of much hyped supplements, but you really need the top four that are really going to help you build the well defined muscles you want. Read on.

The top of the list is Whey Protein powder. Various studies have shown that whey protein powder helps develop lean muscle mass and strength in men. Whey is a good source of branched-chain amino acids (BCAA) such leucine which are used to stimulate protein synthesis.

In fact, research has shown that whey protein powder has also been proved useful in building protein in older men. The British Journal of Nutrition has reported this in the paper 'Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men".

The next on the list is Creatine. Creatine is produced by the liver from natural amino acids such as glycine, arginine, and methionine. The body also gets creatine from meat and fish, which are high in protein. Creatine helps to supply energy to muscle cells by aiding in the formation of adenosine triphosphate (ATP). ATP acts like an energy store for the cell, much like a battery. When muscle fibers contract the energy needed for the contraction comes from the conversion of ATP to adenosine diphosphate (ADP). Energy is released and ATP loses a phosphate ion to beome ADP.

Creatine exists in the body as free creatine and creatine phosphate, in fact 70% of the body's creatine is creatine phosphate. When energy is released from ATP by the loss of one of its phosphate ions, creatine phosphate replenishes that phosphate ion converting ADP back to ATP. This allows ATP to continue to generate energy leading to more powerful muscle contractions. Creatine also results in the infusion of water into the muscle cells. This increase in water in muscle cells leads to a fuller looking muscle.

There are two types of creatine supplements on the market: creatine monohydrate and creatine ethyl ester (CEE). Creatine ethyl ester is more soluble in water and this allows for easier absorption by the body.

Multivitamins are also very important for a bodybuilder's overall health. It makes sense to keep your body in peak health for the demands of bodybuilding. For example, vitamin B12 helps in boosting your energy level and metabolism. Vitamin D helps in the absorption of calcium for strong bones. Vitamin K helps keep the bones, teeth and cartilage healthy.

The benefits of Vitamin C are numerous, including its anti-oxidant properties, collagen production, protection against immune system deficiencies, cardiovascular disease, prenatal health problems, and eye disease. Take vitaman C in powder form that can be easily dissolved in water for optimum absorption by the body.

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