Any trip into your local health and nutrition store will reveal hundreds of bodybuilding supplements. So which ones are healthy, and which ones should you avoid? The following list of five healthy supplements for building muscle will max out your bulk and strength, while minimizing the negative and possibly dangerous side effects that come from unhealthy supplementation. Be forewarned, this healthy muscle building list of supplements might just surprise you.
Proteins, simply specific combinations of amino acids, are the building blocks of muscle. You simply cannot grow muscle without protein. Protein supplements are broken down into four main categories. You have whey protein, casein protein, soy protein, and egg protein, and all are healthy muscle building supplements
Take whey protein supplements 10 to 15 minutes after your workout, as they are fast acting. Casein protein supplements should be taken during the day and before bed, and soy protein is the popular choice as a healthy muscle building supplement for vegetarians. “Egg” protein refers to whole food sources like chicken, steak, eggs, black beans, and milk, which you can supplement your diet with to help build muscle.
Healthy Creatine Supplements
There are some possibly unhealthy creatine supplements that make wild claims about muscle growth. As long as you stick to creatine monohydrate, you will have no adverse side effects. That is because this is the most reputable and most popular muscle building supplement in the entire bodybuilding and fitness industries.
Completely safe and healthy, this energy source provides your body with a specific phosphate group that complements your natural levels of adenosine triphosphate (ATP). 5 grams per day is recommended for maintenance, 10 to 20 grams for your first few days to max out your muscle growth.
You build muscle mass not when you tear down your muscles while weigh training and exercising, but when your muscles are rebuilding and repairing. Antioxidants help repair your fatigued and stressed muscles. They are important muscle building supplements that are extremely healthy, and actually attack and absorb dangerous free radicals in your body. Antioxidants like the polyphenols found in green tea, and resveratrol found in red wine and grapes, are perfectly healthy muscle building supplements.
Essential Fatty Acids
The essential fatty acids (EFAs Omega 3 – 6 – 9) are generally found in fish and flax seeds. Omega 3s are rare in nature, and found only in fish. Peanut butter is a great source of Omega 6. Fish oil tablets are excellent muscle building substances, but have also been proven to benefit the body internally and externally in many other ways as well.
Focus on any or all of the healthy muscle building supplements listed above, and your newly muscled body will benefit greatly. Remember to steer clear of dangerous steroids, growth hormones, excess alcohol, and too much caffeine as you are working on building your muscle mass. Only then can frequent and healthy muscle building supplementation help you max out your muscle as safely as possible.