Top Workout Supplements for Men
Supplements are dietary supplements used to replace nutrients our body does not get from our normal food intake. But not all supplements are beneficial or recommended. In the following article, we will identify the top workout supplements for men. We cover workout supplements for women in our article, Workout Supplements Designed for Women.
Testosterone Supplements for Men
Testosterone plays a crucial role in muscle growth, fat loss, and optimal health. Research has found that 12 days or more of D-aspartic acid seems to increase luteinizing hormone as well as testosterone production. It may also increase sperm quality and production. One study showed that men that were given 3 grams of D-aspartic acid per day showed significantly increased strength and muscle mass.
Tribulus (Tribulus Terrestris) may help with sex drive and improve sperm health, as well as increase testosterone in men with impaired sexual function. It does not appear to increase testosterone in individuals with normal or healthy levels.
Ginger may increase testosterone levels and sperm count in infertile men. There are no results on the effects of its use to increase testosterone in healthy individuals.
Muscle Building Supplements for Men
Muscle gain can be experienced with a healthy diet and consistent weight lifting routine. Muscle building supplements for men are used to maximize the potential for muscle growth.
Whey protein powder digests fast and gets to your muscles quickly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. It is recommended that whey protein is consumed immediately after weight training. But there are also benefits to having about 20 grams of whey protein powder a half hour before beginning your training session.
Casein protein powder does not digest as fast as whey protein powder but also boosts muscle protein synthesis. Combining casein with whey protein powder may also increase muscle growth better than taking each of the protein powders in isolation.
Creatine is used to increase energy and draws water into your muscle cells helping to increase long-term growth. Most men experience an increase in strength and body weight.
Branch chained amino acids (BCAAS) are good as they help repair and build muscle tissue. BCAAS is made up of three amino acids that work together to assist in muscle growth, increase energy during workouts, and help decrease muscle soreness.
Beta-alanine is an amino acid that helps in the production of carnosine in your body. Increased levels of carnosine are shown to give you more strength and endurance. Tests have shown that when beta-alanine is combined with creatine, muscle mass increased and body fat decreased more than those who took only creatine.
Nitric Oxide (NO) boosters dilate the blood vessels, increasing blood flow to muscles and providing better delivery of oxygen, nutrients, anabolic hormones and water. This also adds energy and promotes muscle growth and recovery.
Glutamine provides benefits, such as helping with muscle growth by increasing levels of leucine in muscle fibres, helping decrease muscle breakdown and strengthening the immune system. It can also help decrease muscle fatigue and boost growth hormone levels when taken before your workout.
There are other workout supplements for men, but the above mentioned are a good start when you are just beginning a regular workout.
Vitamins & Minerals
Most vitamins are not made in the body so they must be provided from your diet. The 13 major vitamins are found in a wide range of foods and each has a different function in the body.
Vitamins are either dissolved in fat or water.
Vitamins A, D, E and K are fat soluble which means they dissolve in fat and your body stores any portion of the vitamin that is not used. However, B group vitamins and vitamin C dissolve in water and cannot be stored in the body, meaning your body needs to replenish these vitamins daily.
For men, it is suggested to make a multi-vitamin a key component of your daily routine. This multi-vitamin should include selenium (cancer protection) and zinc (fertility).
Vitamin D helps boost bone health and may prevent diabetes, metabolic syndrome, multiple sclerosis, and certain cancers. The recommended daily allowance suggested is 400 IU daily, and is thought to be a bit low for men in their 30’s. If you are not consuming fortified skim milk, cooked salmon, or eggs, you may need to choose a supplement that has D3 or cholecalciferol. Vitamin D may also boost testosterone and improve other related health measures, such as sperm quality.
Fish oil is suggested, as it is one of the best sources of omega-3 fatty acids. This acts as a natural anti-inflammatory and is critical for brain and heart health. It should contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Studies also suggest that omega-3s may provide benefits to combat a wide range of diseases such as cancer, asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases, such as rheumatoid arthritis.
As men get older, pain from sports injuries or aching joints can be address with a supplement containing Glucosamine and Chondroitin.
Also for older men, who may be taking cholesterol-lowering medications, Coenzyme Q10 will help to provide much-needed energy for your heart. This is probably a discussion best had with your physician before adding this to your daily regime.
Other suggested supplements for men are saw palmetto (prostate health), alpha lipoic acid, and vitamin B12.
As you can see, there are a lot of workout supplements for men. But don’t go out and buy everything and start using it all at once. Gradually add these supplements as a part of your daily workout routine and see what works best. Overuse or misuse can damage your liver and cause health problems.
As with any choice related to supplements, vitamins or medication, you should consult your doctor before you alter your regime. These supplements may not work the same for everyone. So it is always best to get a professional assessment.