 Safe Supplements
There are 1000s of supplements for body building and few of them work. Weight gaining supplements may put on fat or no weight at all. The point is people believe what every bottle says but here are some supplements that people have had success with without side affects.
Creatine - creatine commonly found in a powder or pill helps your muscle cells hold water thus making them appear bigger and help regenerate ATP faster which makes you be able to do more reps. After about a month after stopping creatine it will be out of your system and you will only have the actual muscle you built on creatine still. It is common in the first month of taking it to gain 1-7 pounds. Some studies suggest it is good for the brain and helps your brain work faster. Commonly misconceived as a steroid. It is naturally found in the body and in meats and has No side affects. It is cycled about every 5 months because the fear of your body stopping production of it. Comes most frequently as Creatine Monohydrate but other forms do the same. If you have powder it is best to drink as soon as possible because after about 90 minutes the creatine will break down into creatinine thus losing its effects. CREATINE SHOULD BE TAKEN WITH WATER OR JUICE WITH GLUCOSE IN IT SUCH AS GRAPE JUICE.
L Glutamine - A very good amino acid found in powder or pill form. Glutamine aids in repair and recovery of muscles. This is for people who have close workouts who may be damaging there muscles and not giving them time to repair. If you think you are working out to much and not gaining(possibly losing) then glutamine may help. Also believed to help the body recover from ulcers. No side affects but like creatine it is found in the body naturally so it should be cycled or your body may stop producing it.
Whey or Soy Protein - Protein in a powder form to be mixed with a drink. Protein is essential for working out. It is argueable how much should be taken a day. I say half your body wieght in grams on work out days. If you dont work out that day take less because excess protein is converted to fat after too long of no use.
More supplement information coming soon
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