Performance Supplements – Muscle Growth Supplements – Muscle Recovery Supplements
These supplements are directly impacting the performance you get in the gym and getting all of them from this list will surely put you ahead big time.
All these supplements are backed up by research and proven to work (I detailed every one of them in my book along with research studies).
Remember: Before you get supplements, make sure your diet and protein intake is in check (for protein powder reviews refer to this section).
Nr. 1 Muscle Growth And Recovery Supplement – Creatine
Creatine is the most research supplement out there with hundreds of studies that support its efficiency.
There are no side effects in using it continuously.
Creatine monohydrate is the most efficient form of creatine (despite the fact that all these bogus “magic creatine” supplements are hitting the market – creatine monohydrate works the best and it’s also the cheapest!)
How to take it: 5 grams daily before or after training is pretty much all
My personal choice is from optimum nutrition micronized creatine form: it mixes well, taste is inexistent, no bloat or stomach problems after using it:
You can see more reviews by clicking the image bellow:
BCAA or Branched Chain Amino Acids
Formed from three amino acids, namely: leucine, valine and isoleucine, they are a good addition for your “workout arsenal” for other reason than you might think:
Even if you thought they are muscle growth supplements that decrease fatigue or they give other “muscle benefits”, if protein intake levels are check, they offer little to no benefits when it comes to muscle building (I would categorize them as muscle recovery supplements) – the good news is that someone knew how to blend them with something else to make a no bs approved product so read more!
BUT they shine in the area of immune system because they enhance it and if you are training hard, this is a must (being sick won’t really let you train).
After you get your diet in check, BCAA’s are the way for your immune system enhancement and recovery.
Here are some of the best I could find:
The thing I don’t like about BCAA supplements is that in general, they taste bad.
This always made me think twice before I got a new powder UNTIL I discovered a cool blend from Xtend.
This product got my attention because of the AWESOME TASTE plus the fact that it contains a blend of BCAA’s (good for immune system and recovery), Glutamine (again more immune system recovery), Citruline Malate (some studies show that it enhances post exercise recovery) and Vitamin B6 (important for more than 100 enzymes in your body from which I can state increased amino acid absorption and recovery).
I got it from here:
If you are weight lifting, running, playing sports or doing any other intensive physical activity, your joints are almost daily pounded and if you want to keep going on for as long as your body lets you, joint supplements are beneficial when it comes to enhancing joint health or even healing/dealing with certain joint issues and this is especially true when we talk about arthritis.
The best joint supplements are a mixture of glucosamine sulfate with chondroitin sulfate which both provide a the building block for connective tissue (just like protein powders are building blocks for muscles).
I found the best choice when it comes to joint supplements (they have a good amount of glucosamine and chondroitin):
PS: You need to note that these supplements are mostly starting to work after a 3-6 weeks supplementation.
This is my personal muscle growth and muscle recovery supplements list which I always use depending on the circumstances.
I also take made a page with the best pre workout supplements reviews in which I detailed the pre workout stimulants I and many other people have reported that they work nice.
They are a good addition to these muscle recovery and muscle growth supplements.