Creatine

Creatine monohydrate is one of the most effective training supplements, according to Jerry Brainum's "Natural Anabolics." It allows muscles to produce energy faster for longer, perform harder workouts and recover more easily. As a beneficial side effect, it also fills your muscle cells with water, causing a rapid increase in muscle size. Take 5 to 10 g creatine per day, distributed between pre and post-training.

>>More: Pre workout without Creatine

Beta-alanine

According to "The Top 10 Supplements You Can not Stop Living With" by Jim Stoppani in the January 2010 issue of Muscle & Fitness, beta-alanine is associated with another amino acid called L-histidine to form L -carnosine. However, this other amino acid L-carnosine dampens the lactic acid that builds up in muscles as they become fatigued. In fact, the combination of beta-alanine and creatine can help you gain more muscle mass and lose more body fat than taking them alone. Take 1.5 to 3 g beta-alanine by pre-workout.

Caffeine

In "Homemade Secrets of Supplements," author Jeff Anderson promotes caffeine as a performance-enhancing supplement, since it works both psychologically and physiologically. As a stimulating alkaloid, caffeine gives you energy, but it also improves mental concentration and intensity of training. Caffeine is not for everyone and should be avoided by people at risk for heart disease. Take 100 to 300 mg 30 minutes before your workout.

L-glutamine

According to "The Good News of Glutamine" by Matthew Kadey in March 2010, an article in the journal "Muscle & Performance", reported that L-glutamine increases the production of growth hormone, inhibits muscle degradation and Accelerates post-workout recovery. Take 5 to 10 g of L-glutamine, before, during and / or after your workout.

L-Arginine

L-Arginine is a precursor of blood vessel dilator gas known as ON nitric oxide. When the NO dilates the blood vessels, it allows more blood, oxygen and nutrients to reach the muscle cells during your workouts. The effect of this is an increase in energy, improving muscle impulses and fat loss faster, according to Brainum. Take 1.5 to 5 g of L-arginine before and after training.

L-citrulline

L-citrulline is an amino acid found in watermelon and acts as a precursor in the body for the amino acid L-arginine. In fact, according to Muscle & Performance article "Everything You Need About ON" by Jordana Brown, L-citrulline raises blood levels of L-arginine more than taking an L-arginine supplement directly. It is believed that the intestines absorb much of the L-arginine for its own use, while the L-citrulina enters without diminishing. Take 2 to 6 g of L-citrulline per pre-workout.

The BCAA

Branched-chain amino acids fuel the muscles directly, inhibit protein breakdown, cause synthesis and accelerate muscle recovery, according to Stoppani. These are some of the fastest absorbed amino acids because they bypass the liver and go directly to muscle cells, says Brainum.

The CLA

Muscle & Performance's "The Power of Three" article recommends taking CLA or conjugated linoleic acid before and after workouts as it increases lean muscle mass. In fact, the combination with whey protein and creatine offers more benefits than taking any of the three supplements alone. Take 2 to 3 g of CLA in pre-and post-training.

Whey Protein

Whey protein is a source of rapid digestion of amino acids for muscle recovery. High in AACR and rapidly absorbed, whey triggers protein synthesis and nitrogen retention, important factors for muscle building, according to Brainum. Take 30 to 50 g per post-workout.

Wax corn

"The carbohydrate evaluator" by Jordana Brown recommends wax corn as a source of carbohydrates after training. Due to the high molecular weight of this maize derived starch, it is rapidly digested and reaches muscle cells for glycogen replenishment and muscle recovery after training. Take 30 to 100 g of wax corn with your post-training protein.