1. Whey ProteinI actually prefer milk or really chocolate milk. Where do you think these protein powders are getting their whey from? Milk, that's right. All they are doing is extracting the whey from milk adding sugar and crap and selling it to you for 50 dollars a bottle. Might as well drink it right from the source, it is cheaper, plus they give them cows all kinds of growth hormones. Drink whey right after your workout. There is actually science behind this. If you have to get powder I recommend muscle milk mixed with milk, tastes like a milk shake.
2. CreatineFor fock sakes people, creatine is not a steroid, it's an amino acid or something. According to the Mayo Clinic, creatine is naturally synthesized in the human body from amino acids primarily in the kidney and liver and transported in the blood for use by muscles. Approximately 95% of the body's total creatine content is located in skeletal muscle.http://www.mayoclinic.com/health/creatine/NS_patient-creatine/DSECTION=evidence We recommend and use:
3. L-tyrosineI found some like real scientific study for this one: The amino acid L-tyrosine had a "rapid and dramatic impact" on Nemaline Myopathy (NM) in laboratory tests on mice, significantly improving symptoms of the muscle wasting disease, medical researchers from the University of New South Wales (UNSW) found. Trials showed that consuming L-tyrosine could significantly improve muscle strength and mobility in NM, raising the possibility it also could be effective in a range of other muscular dystrophies. L-tyrosine is readily available in health food shops for less than $30 and is used as a body building supplement and as a memory booster. http://www.sciencedaily.com/releases/2011/11/111122113257.htm
4. BRANCHED-CHAIN AMINO ACIDSAccording to the Journal of nutrition, supplementing with branched-chain amino acids may limit muscle breakdown during exercise, leading to more productive workouts. http://www.livestrong.com/article/246127-what-supplements-actually-help-build-muscle/#ixzz1rmsiszax
5. DHEASeveral studies suggest that DHEA may improve well-being, quality of life, exercise capacity, sex drive, and hormone levels in people with insufficient adrenal function (Addison's disease). http://www.mayoclinic.com/health/dhea/NS_patient-dhea/DSECTION=evidence Note that DHEA still needs more studies to conclude its effectiveness.
6. Fish OilFish Oil. Omega 3 fats have been a hot supplements for several years now. Tons of food come with the label “contains omega 3″. Benefits of omega 3 consumption include:
- Reduced Inflammation. Less acne, tendinitis, etc.
- Decreased Body Fat. Fish oil helps burning fat.
- Less Soreness. Reduced soreness from strength training.
- Lowers Cholesterol. Prevents heart disease, cancer, depression.
The 3 That Don't
A Baylor University study has found that a popular nutritional supplement that is marketed to lead to greater muscle strength through increasing blood flow to the muscle does not increase blood flow as claimed on the bottle.In recent years, various nutritional supplements have been developed containing arginine-alpha-ketoglutarate (AAKG), which is alleged to increase nitric oxide production thereby resulting in "vasodilation," the widening of blood vessels and increased blood flow to the muscles. The AAKG supplement-enhanced blood flow to working muscles during resistance exercise is alleged to provide increased muscle strength than just exercise alone. http://www.sciencedaily.com/releases/2011/08/110810133006.htm