It doesn't matter if you want to build huge muscles, lose excess body fat, or increase your performance, when it comes to strength, everyone can benefit.
Building strength isn't just about being able to lift a lot of weight. It means being able to support yourself in a functional way. Building strength can happen at any point in life but the earlier you start, the better your chances of having an easier time in old age.
Strength is built in the gym and in the kitchen. A healthy diet is key to recovery and growth. The role of supplements can play an equally important role when used in conjunction with a nutritious meal plan. There are four ingredients in particular that have been scientifically shown to promote strength gains.
Let's take a look at the top 4 ingredients that will boost your strength.
First and foremost is a fitness staple: whey protein.
The reason whey protein is so popular in the fitness arena is because of its proven benefits. It has been shown to boost recovery, protect muscle from breakdown, support lean tissue growth, and promote strength gains.
Whey protein is able to enhance your strength because it contains the very building blocks of muscle tissue: amino acids. Amino acids are quick to repair and rebuild. The end result is more muscle and more strength. (1-5)
Creatine Monohydrate is our second choice for ideal strength boosting ingredients. Once ingested, creatine is broken down into a usable form of energy known as adenosine triphosphate; more commonly referred to as ATP. This is the preferred source of fuel for your muscles during a workout. When you supplement with creatine on a daily basis, you may be able to increase your workout performance and intra-workout strength, especially during lifts. (6-7)
Branched Chain Amino Acids are the end product of protein digestion. Why would you want to use whey protein AND amino acids?
Whey protein is an ideal strength builder that you can take throughout the day, especially following your workout. BCAAs are equally as effective but they can be taken at different intervals. BCAAs are ideal as an intra-workout supplement to boost strength. Can you imagine trying to work out while drinking a full protein shake? BCAAs are an ideal low calorie, high octane option.
What's more, BCAAs also allow you to follow an intermittent fasting regiment without the worry of protein breakdown. Just like protein, BCAAs support anabolism, recovery, and strength. (1-5)
Medium Chain Triglycerides (MCT)
One of the major things that could be stopping you from achieving the amount of strength that you want is inflammation. After a workout, you're sore and unable to perform at the same intensity as the day before. Sure, this is a sign of doing great work in the weight room but it is also limiting you.
Medium Chain Triglycerides, more commonly called MCT, can help to alleviate inflammation so you're able to get yourself back in the gym sooner. (8)
Make Your Own Strength Supplement
You know exactly what ingredients you need to enhance your strength so why bother looking through hundreds of supplements when you can make your own?
With the Amino Z Supplement Builder, you're able to hand select the ingredients you want at the dosages you want. No more struggling to find the perfect supplement. Make your own supplement today with the Amino Z Supplement Builder.
- Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.
- Norton, Layne, Layman, Donald. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr. February 2006 vol. 136 no. 2 533S-537S.
- Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.
- Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.
- De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
- Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.
- Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.
- Mercola, Dr. Joseph. 'The Anti-Cancer, Fat-Burning Ingredient That's Even More Powerful than Coconut Oil.' Mercola.com. 22 Aug. 2016.