Top 5 Most Important Nutritional Supplements for Weight Lifters

Proper nutrition is vitally important to reaching your fitness goals. Quite often, it is necessary to use supplements to ensure that all essential nutrients are being consumed to satisfy a weight lifter's requirements. Below are listed the five most important nutritional supplements that every weight lifter should consider taking.

Although we present a common dosage level for the supplements below, always follow the manufacturer's recommended dosage found on the label of your supplement.

Whey Protein

Few forms of protein can match whey protein for its ability to help your body pack on muscle. Whey protein is absorbed very quickly by the body, and is the perfect post-workout supplement. Most protein supplements that come in powder form contain whey protein, and it is extremely affordable.

Note that whey protein supplements should not be used in lieu of other proteins that your body absorbs from food. Keep eating those eggs, chicken breast and lean fish. Only use whey protein as a supplement to a balanced weight lifting diet.

Branched Chain Amino Acid (BCAA) supplement

We've mentioned that protein is the building block of muscle. Amino acids are the building blocks of protein. There are over 20 amino acids, but only three of them are branched chain amino acids (valine, leucine and isoleucine) and they make up 30-35% of an average person's muscle mass. The standard recommended dose 5-7 grams taken immediately before and immediately after a workout.

Creatine

Creatine monohydrate has been shown to provide significant gains in both muscular strength and size in weight lifters who use it as a supplement. The common recommended dose is 3-5 grams / day, optimally taken immediately after a workout. There is a debate as to whether a "loading phase" is necessary for weight lifters who first begin taking the supplement. The loading phase usually lasts five days, and the recommended dosage is 20-25 grams / day, taken throughout the day. Always consult the label on your supplements, and follow the manufacturer's recommended dosage.

Multivitamin

It is almost impossible to provide your body with all the vitamins and minerals that it requires to function at peak performance. The addition of a quality multivitamin supplement to your diet regimen can help provide your body these missing nutrients. Although it's a more expensive option, it is recommended to find a multivitamin that is taken during different times during the day, optimally one in the morning and a different one in the evening.

Glutamine

L-Glutamine is an amino acid that is shown to help muscles perform better during workouts. Studies have shown that glutamine slows down the rate at which your muscles break down during exercise, thus enabling the weight lifter possibly lift heavier weights or perform more reps. A common recommended dosage level to take 5 g in morning, post-workout and before bed.

By adding the supplements listed above to your weight lifting nutrition schedule, you could greatly enhance the way your body builds muscle and burns fat. As always, a sensible weight lifting diet is the most important part of your nutrition, so only begin adding supplements after you've established the best possible eating habits.

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