When it comes to muscles, not everyone is created equal. Despite rigorous workout regimes and dedicated diets, some athletes and body builders find themselves in need of muscle supplements. By definition, the term muscle supplements refers to a component used to improve one’s capability. The “component” typically comes in the form of a dietary pill or a powder that is mixed with water or another form of liquid. Either way, the component is consumed often prior and following physical activity.

Muscle supplements have been around for years and are used to accelerate an athlete’s recovery from training and events. Supplements are also used to enhance sports performance. It is important to note, however, that muscle supplements are not to be confused with anabolic steroids. Steroid use and dietary supplements use are in separate groups. The primary difference between the two is muscle supplements do not change an individual’s hormone level.

Overall, the primary purpose of taking a muscle supplement is to increase the amount of fat loss while also building lean muscle mass. Obviously, the more muscle mass and less fat a person has, the more muscle definition.

The use of muscle supplements is highly popular among athletes and gym enthusiasts alike. There are several supplements to choose from, making it difficult for a novice to determine the type of supplement he or she needs.

For example, creatine is a common muscle supplement. A naturally occurring organic acid, creatine can be found in the body. It helps supply energy to the body’s muscle cells for small periods of time. An example of when the body utilizes creatine is during weight lifting. Several scientific studies indicate that creatine can increase a person’s energy, strength and muscle mass. Creatine is also known to lessen mental fatigue and enhance brain function. BSN CellMass is a popular creatine muscle supplement that comes in the form of a fruit punch mix.

However, there are literally hundreds of creatine muscle supplements available to the general public. Therefore, it is important to review several muscle supplements and request recommendations from others before trying a new supplement. It is also a good idea to consult a physician before beginning a new dietary supplement program.

So you want to take workout supplements, but you aren’t sure where to begin. You are not alone. Each year thousands of exercise buffs decide they want more out of their routine. The following is a quick review of some popular workout supplements and what they claim to do.

Zantrex-3

Relatively new in the world of workout supplements, Zantrex-3 by Basic Research is said to promote rapid weight loss while boosting energy. The supplement comes in the form of a diet pill and contains no ephedrine.

4Ever Fit D-Drol

Designed to build lean muscle via pro-hormones, 4Ever Fit D-Drol is one of the many workout supplements designed to increase testosterone levels for the purpose of promoting muscle mass. This particular supplement comes in the form of a pill and is said to improve recovery time and strength.

Volumaize

Endorsed by eight-time Mr. Olympia, Ronni Coleman, Volumaize is a popular choice in terms of workout supplements. Marketed by BSN, Volumaize comes in a powder form and is available in two flavors — artic berry blast and grape cooler. The supplement is said to enhance performance by building muscle and improving recovery time in men.

Jet Fuel

Jet Fuel is a member of the workout supplements family that is known for targeting trouble areas. Marketed in a pill form, Jet Fuel is manufactured by German American Technologies. The supplement also claims to increase the body’s core temperature while promoting vascular activity.

Atro-Phex

Voted the best in workout supplements for 2008, Atro-Phex is an energy capsule designed to manage weight and enhance performance in those who consume it. Like the popular Volumaize, Atro-Phex is manufactured by BSN. The supplement is said to increase metabolic rate while promoting well-being, energy, weight-loss and muscle definition.

Before you begin taking workout supplements, it is always best to consult a physician. If you decide to start a supplement program, keep in mind what other say about the products you are considering. In addition, most companies are offered in small or trial sizes. This allows you to try the workout supplements prior to committing to a larger purchase.

Designed to balance out a body’s hormone levels, progesterone supplements are a commonly used to maintain a healthy estrogen to progesterone ratio. Progesterone is produced via the endocrine system found in females. Primarily, the hormone is designed to promote a health pregnancy and maintain other reproductive needs of the female. However, studies also indicate that progesterone supplements are beneficial in other ways.

To begin, progesterone supplements are known to encourage healthy joint function. This is achieved by the hormone serving as an anti-inflammatory. Progesterone supplements also assist in reducing water retention. Injections of the hormone have also been known to influence insulin levels. Supplements are also helpful in maintaining bone density and strength in women while also countering the side effects of menopause.

While people tend to believe that consuming progesterone supplements encourages muscle production, this is not the case. In fact, the hormone may cause an opposite reaction, breaking down muscle. Progesterone is, however, known to burn fat, making it a popular supplement in the diet and beauty industries. Research indicates that any woman who is not experiencing medical complications can benefit from the use of progesterone supplements. Supplements come in various forms including transdermal creams, injections and dietary supplements taken orally.

Weight lifters in search of muscle building supplements that will promote mass might want to consider taking an anabolic hormone, such as the human growth hormone (HGH), instead. The HGH is naturally produced by the pituitary gland and, unlike progesterone, is designed specifically to build muscle mass.

Another anabolic hormone to consider in lieu of progesterone supplements is testosterone. Testosterone is a naturally occurring hormone found in both men and women. Men, however, tend to have more of the hormone. Testosterone is also used to build muscle and promote growth. Taking a dietary supplement does not come without some risk. As with any supplement routine, before beginning a new program, be sure to check with a physician as certain supplements can have a negative effect on an individual’s health.

In conclusion, while progesterone supplements have a specific benefit in healthy women, they are not necessarily the best supplement to take when attempting to promote muscle growth and physical strength. Weight lifters may want to consider an anabolic hormone, such as HGH or testosterone, instead of progesterone. Progesterone is, however, good for maintaining bone density, avoiding water retention and burning fat.

Today’s market is over flowing with weight lifting supplements. As many body builders struggle to overcome their training plateaus, they look to the supplement industry for help. How does one know, however, what supplements best fit his or her needs and goals? Taking on an advanced supplement program requires assessing personal lifestyle, physiology and schedule while also considering individual goals. The truth is, weight lifting supplements are easy to understand with a little guidance.

All weight lifting supplements can be broken down into two major categories — General and Goal-oriented. The general category refers to weight lifters and body builders as a whole, regardless of their physical goals. In other words, if you lift weights on a dedicated basis, you fall into this category and should consider adding weight lifting supplements to your diet.

General weight lifting supplements include fish oil, whey protein and a multi-vitamin. Each supplement serves a critical purpose. Fish oil assists with both muscle growth and fat loss. Doses, however, vary based on body weight. Whey protein is a user-friendly weight lifting supplement filled with amino acids, glutamine and peptides that help build muscle. Finally, a multi-vitamin ensures the body is filled with the required amount of vitamins and minerals needed to maintain a health body.

Weight lifting supplements get a little more complicated when it comes to a goal-oriented program. Most body builders have one of two goals — get ripped or gain weight. Individuals looking to improve muscle tone require a supplement that encourages fat burning without losing muscle mass. The best way to achieve this goal is to review several weight lifting supplements. Supplements that contain HMB (3-9 grams), glutamine (5-12 grams), CLA (3-9 grams), whey protein (30-50 grams) and BCAA (20 grams) are ideal for this goal.

Supplement users striving for weight gain should consider using meal replacement shakes along with weight lifting supplements that include flax oil, Vitamin B-12, Creatine (10 grams), and glutamine (10 grams).

Something else to keep in mind when considering weight lifting supplements is several programs offer a variety of supplements packed into a single pill or shake. For example, No-Xplode is a fruit punch powder designed to increase muscle mass and energy. The supplement contains all the ingredients necessary to improve the muscles while burning fat. As always, it is important to consult a physician before taking any form of weight lifting supplements.

Protein is a great supplement for individuals competing in teen body building. There are several forms of protein, which is compiled of amino acids. Amino acids are building blocks utilized by muscles during the “recovery period.” Protein is so important in teen body building because without it you cannot build muscle.

Most experts recommend consuming between one and two grams of protein per pound of body mass. In other words, an individual who weighs 175 pounds should consume between 175 and 350 grams of protein each day. For most of us, this is a lot of protein to eat which is why understanding protein supplements is so important.

To better understand the role protein has in teen body building, it is critical to recognize the different types of proteins and their characteristics.

Whey Protein

Whey protein is an excellent post-workout teen body building supplement because it encourages muscle recovery and is easy to digest (30 minutes).

Casein Protein

Another popular protein, Casein, takes up to seven hours to digest. It is best taken before bedtime because it nourishes the body while it is sleeping.

Egg Protein

Perhaps the least expensive teen body building protein is egg protein (albumen). Egg protein digests between one and three hours and is best used at any point in the day.

Soy Protein

Most experts will argue the best protein comes from animal sources. While this may be the case, vegetarians always have the option of soy protein. Soy protein is one of a few proteins derived strictly from a plant. In general, soy protein is a good protein, it is harder to absorb and thus the benefits are often lost.

Protein Blends

When competing in teen body building, most athletes find a protein blend best suits their needs and goals. Blended proteins can include any combination of soy, whey, casein, or egg. By taking a blended protein supplement, you can optimize immediate and prolonged absorption of protein with a single supplement.

As always, it is important to consult a physician before taking any form of weight lifting supplements.

By definition, the term natural body building indicates a natural approach to the sport of body building. This definition has different meanings to different people, but for most it refers to bodybuilding without the assistance of illegal performance enhancing drugs including the human growth hormone and anabolic steroids.

When competing in natural body building contests, contestants may be subject to a variety of tests to prove they have not used illegal substances. Drugs including Prohormone, Diuretics, and Anabolic steroids are typically banned in natural body building competitions. Urine tests are an effective technique in such situations, but often times a polygraph is used because it costs less. Testing is typically performed by a drug testing agency. Such agencies are organized under the World Anti-Doping Agency (WADA).

As with all sports, natural body building has several associations that host competitions and ranking systems. There is, for example, the International Natural Body Building Association, Organization of Competitive Bodybuilders, and the World Natural Body Building Federation.

As previously mentioned, natural body building is done without the use of illegal drugs. In order to create a muscular physique worthy of competition, most body builders concentrate on their food intake. To gain muscle, body builders eat more calories than they burn when performing body building exercises. Not only does the body builder need to consumer more calories, but these calories must be nutritional.

For example, high protein foods are a common part of the natural body building diet. These foods include fish, lean beef, chick breasts, turkey breasts, whey protein, egg whites, and eggs. While protein is important, so is the consumption of quality carbohydrate foods. These foods include cereal, pasta, bread, green vegetables, white rice, brown rice, cream of rice, cream of wheat, oatmeal, yams, and potatoes.

Lastly, it is not uncommon (or illegal) to take weight lifting supplements as part of the natural body building routine. These supplements can come in a variety of forms from powdered juice, tablets to protein bars.

You can bench, curl and squat till you drop but unless you are one of the genetically blessed, chances are your body won’t respond with the results you had hoped for. The getting nowhere fast dilemma is not uncommon among body builders. That is why many choose to add muscle building supplements to their diet. Unfortunately, this concept sounds a lot easier than it really is. Newcomers will find there is a large variety of muscle building supplements that come in all shapes and sizes. The purpose of this article is to shed some basic light on common muscle building supplements.

Hands down, the most popular of the muscle building supplements is whey protein. Whey is a must have when it comes to weight lifting supplements because it is needed to build mass. A good rule of thumb is to consume 20 grams in the morning, 20 grams pre-workout and 40 grams post workout.

Another common component of the muscle building supplements is creatine. Creatine is an effective supplement that produces energy. The body produces creatine, but it can also be added to the diet as a supplement. Experts recommended consuming up to five grams of creatine prior to exercising and another five grams after.

Next on the list is casein protein. Of all the muscle building supplements, casein is one of the slowest to digest. Because it digests slowly, casein is ideal in that it releases into the bloodstream over a period of time, making it ideal for consumption before bedtime.

Often compared to creatine, glutamine has many benefits that may go unnoticed. Glutamine is an amino acid that helps the muscles recover after muscle building exercises. If the body is lacking in glutamine, it will take stores from muscle tissue, so replacing it with a supplement is an obvious choice. Experts recommend consuming between seven and 10 grams of glutamine first thing in the morning, pre-workout, pos-workout, and about an hour before bedtime. In all, that is up to 40 grams of glutamine a day.

These are the most popular of the muscle building supplements. As always, it is important to consult a physician before taking any form of supplement.

There is a popular expression that says, “Work smart, not harder.” This saying can be applied to any situation, including body building exercises.  While many weight lifters find themselves working over time to a tune of poor results, those who perform body building exercises in an efficient manner find their efforts pay off. The following tips are designed to help you “work smart” and realize your body building goals.

The number one tip when it comes to body building exercises is to know your body. It is critical to identify each of your muscles by function and size. Once you know all of your muscles, determine what body building exercises work those muscles to create an even and desirable physique.

Now that you know which body building exercises will benefit you, it’s time to prioritize them. To begin, it is best to perform isolation body building exercises first. For example, if you are doing bench presses the triceps will most likely give out before the chest. By working individual muscles, such as the chest, you tire the muscle and even the playing field for the smaller muscle (the triceps).

With your larger muscles tired, you can now begin body building exercises that include groups of muscles. As another example, when doing a pushup, there are several muscles involved including the chest, core, shoulders, biceps, forearm and wrists. By tiring the larger muscles first, the pushup actually becomes more efficient and in the end the entire group becomes exhausted in synch.

Lastly, and perhaps most importantly, it is not necessary to perform body building exercises daily. In fact, experts recommend allowing the muscles to rest in order to gain results. Muscle rest is important because it maximizes recovery time. Recovery time is the process in which the muscles repair or knit themselves back together. It’s a repair process that can be interrupted if the muscle is worked again too soon. Some body builders take protein-packed muscle supplements that accelerate the recovery process. These muscle building supplements can be purchased online or at your local nutrition center.

Good nutrition and a body building diet are both critical components to a successful body building regime. A person can train day in and day out, but without the appropriate body building diet and proper nutrition, noticeable gains will be minimal.

Quite commonly the term diet is associated with weight loss through a lot of pain and starvation. This is not the case when it comes to a body building diet, or any proper diet for that matter. Instead, diet refers to the choices made centering on food consumption. We all have a diet in some form or another, it is what we eat every day.

To succeed at a body building diet, it is important to follow three main rules. First, eat smaller meals frequently. Second, each meal should contain fat, protein and carbohydrates in the following ratios – 20 percent good fats, 40 percent protein, and 40 percent carbohydrates. Lastly, do not consumer the same calories on a regular basis. Calories must be cycled in order to prevent the metabolism from adjusting to a specific calori level.

With these three rules in mind, let’s move on to a sample body building diet.

Meal 1 (8 a.m.)
1 cup, dry oats and water
1 cup, egg beaters

Meal 2 (11 a.m.)
Meal replacement pack that features the 20/40/40 nutrition ratio mixed with water.
OR
Protein powder (with at least 40 grams of protein) mixed with 40 grams of carbohydrates from oatmeal, cream of rice, or grits.
1 Tbs., Flaxseed Oil

Meal 3 (1 p.m.)
1 cup, oatmeal or brown rice, or a medium baked potato
2 cups, green vegetables such as broccoli or green beans
6 to 8 oz., lean fish, turkey, or chicken

Meal 4 (4 p.m.)
Meal replacement pack that features the 20/40/40 nutrition ratio mixed with water.
OR
Protein powder (with at least 40 grams of protein) mixed with 40 grams of carbohydrates from oatmeal, cream of rice, or grits.
1 Tbs., Flaxseed Oil

Meal 5 (7 p.m.)
1 cup, oatmeal or brown rice, or a medium baked potato
2 cups, green vegetables such as broccoli or green beans
6 to 8 oz., lean fish, turkey, or chicken

Meal 6 (9 p.m.)
Meal replacement pack that features the 20/40/40 nutrition ratio mixed with water.
OR
Protein powder (with at least 40 grams of protein) mixed with 40 grams of carbohydrates from oatmeal, cream of rice, or grits.
1 Tbs., Flaxseed Oil

As always, it is important to consult a physician when starting a body building diet or taking weight lifting supplements.