4 Strength Training Supplements Most Commonly Used

Strength training supplements if used properly can be beneficial, but strength training and other athletic training takes discipline and a lot of hard work. Supplements can help you reach your goals a little more effectively but they can't replace the hard work, the dedication and the motivation it takes to train. If you do train hard and consistently, there are several strength training supplements that may help you achieve your fitness goals more effectively.

Protein

The most basic of all strength training supplements is protein. Protein intake is necessary because it is the main component that goes into the building of new muscle tissue. All serious athletes should make sure that they receive an adequate daily intake of protein in their diets, but they shouldn't overdo it either. An adequate daily intake of protein is around 0.8 to 2.0 grams per pound of body weight.

The timing of protein supplements is crucial. It must be taken within a 90 minute window of the start of a workout. Otherwise the benefits are diminished. The 90 minute window applies to protein in the form or powders or shakes not real foods. Real foods take far too long to digest and get absorbed. Protein powders on the other hand are absorbed quickly.

BCAA

Branched chain amino acids (BCAA) also act as significant supplements. BCAAs have the unique quality of being metabolized in muscle tissue rather than the liver, therefore enhancing muscle tissue growth and development. They are thus associated with enhanced performance and endurance, shorter recovery periods and of course, faster muscle growth. BCAAs are both anabolic and ant-catabolic.

Creatine

One of the most widely known supplements is of course creatine. Even though there has been debate as to how effective it is as a strength training supplement, there is widespread consensus that it does have at least a minimal effect on strength training.

Creatine has been found to improve performance during weight lifting and provide a significant power boost that enables you to exercise more and for longer periods of time.

Not though that creatine supplements should only be sourced from trusted manufacturers of supplements and must only be taken in the recommended portions. Overuse or use of poor quality creatine can lead to renal stone formation and gastro intestinal diseases. Remember that the power of creatine does not increase by increasing dosage.

A small dose of creatine from supplements is often more than enough. Be sure to properly calculate your loading, maintenance and washout doses of creatine monohydrate, while taking into consideration any secondary additives to the creatine supplements.

Glutamine

Another commonly used supplement is glutamine. It is an amino acid that is an important building block of the strands forming DNA and RNA. It plays an important role in the recovery of muscle tissues after an intense workout session by replenish the muscle energy stores thus shortening overall recovery time.

It also helps to maintain the resilience of the immune system, which is an important factor when one considers the risks that frequent and intense workout sessions will sometimes portend.

Never depend on strength training supplements alone to get a fit, lean and muscular body. These are not magic pills, they are only meant to enhance the effects of your hard work and help reach the goals you strive for.

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