If you've been hitting the gym for weeks and weeks with little to no muscle growth, then it may be time to consider stepping up and using a natural bodybuilding supplement. Unlike some of the sketchier products on the market, the better supplements out there can aid you in the process of bulking up without any of the terrible side effects of steroids or hormones. While supplements aren't a requirement for most people's muscle growth, they can do wonders in speeding up the process.
Whey is one of the most commonly used natural bodybuilding supplements out there. By adding a bit of whey protein to your pre and post-workout diet, you can help both grow and repair muscles. Most people take whey protein by mixing it into protein shakes, usually in combination with milk or water, along with some fruit or natural sweeteners. Whey is both easily digested and can be used by those who can't tolerate dairy. Most whey proteins also contain many necessary amino acids, and can also work to speed up your metabolism. This is one of the fastest ways to increase your muscle mass, especially if you're lacking protein in the rest of your normal diet.
Adding creatine to your supplementing routine can be one of the best ways to quickly build lean muscle. Creatine occurs naturally in the body, but you can add some to your diet in powder form, either with water or inside of a pre-workout smoothie. The other benefits of creatine include faster workout recovery, larger muscle cell volume, and faster synthesis of glycogen.
Branch-Chain Amino Acids
BCAAs have recently become one of the more commonly used supplements by serious bodybuilders. A BCAA is a specific type of amino acid and contains much of the same nutritional benefit of protein, with the specific target of helping muscles recover from a workout faster. A tough workout will burn through the BCAA supply in your body, so staying well stocked will improve workout performance. Increased intake of BCAAs is also known to reduce muscle fatigue for days after a tough lifting session.
If you're doing a lifting routine that focuses on tons of reps in addition to increasing lifting maxes, then you might want to consider glutamine. The supplement can help increase endurance during long workouts by slowing muscle breakdown over long periods. By doing so, you'll come out with lean muscle growth, which is the goal for nearly every bodybuilder. The recommended routine is taking some in the morning, some after a workout and a bit before bed as well.
This is another vital amino acid that's found in lean proteins like chicken and some fish. Increasing one's intake of beta alanine is known to increase workout endurance, making it great for both bodybuilders and those who focus more on cardio. It's also known to reduce fatigue, especially when it's paired with regular creatine supplementing. Most bodybuilders recommend taking just a few grams of beta alanine prior to a workout, and then supplementing with a few more grams about an hour after you finish your lifting.