7 Bodybuilding supplements that work wonders
Are you not seeing enough results from your training sessions? Chances are you need to learn more about the supplements necessary for muscle growth. Here are 7 Bodybuilding supplements that work indisputably well for faster muscle gain.
Creatine is a natural substance that exists within our muscle cells, it is one of the most popular supplements between professional athletes and bodybuilders.
This supplement will build lean muscle mass and promote an increase in strength gains. Without creatine, you will experience lower energy levels and your muscles will seem flatter.
Creatine increases muscle energy allowing you to train harder. Also, it hydrates the muscle tissue, causing an increase in volume. You look bigger and you can train harder when you take this supplement.
More benefits to taking creatine includes: the faster post-workout recovery it provides, promotion of lean body mass and increased glycogen storage (which is the primary fuel source for your muscles).
Professional athletes typically use creatine during weight training and bodybuilding because of the benefits listed above.
Recommended Dose: 5-10 grams. Half dose before your workout (preferably with a meal) and half dose with a post-workout shake.
This amino acid also occurs naturally and enters the body through protein rich foods such as poultry. Beta-alanine works by increasing the levels of carnosine (a combination of amino-acids that promotes: longevity, memory improvements, faster recovery, low blood pressure, has anti-depressant properties and many other health benefits) in our muscles.
One of the most significant benefits of carnosine in bodybuilding is the delay of accumulation of hydrogen in our bodies. Subsequently delaying muscle fatigue and failure.
Because of these reasons, beta-alanine is essential for elevating your endurance during workouts. The delayed fatigue you get when on beta-alanine works in synergy with creatine (which as we now know, helps you train harder).
Recommended Dose: 2-6 grams per day. Take it in small doses throughout your day to reduce skin-tingling sensation (don’t worry beta-alanine is a safe supplement, but if you take heart medications you shouldn’t be taking it. Consult your doctor if you plan on taking any supplements you don’t feel secure about).
3- Whey Protein
By far the most popular supplement, this is the foundation for muscle gains and why it made into this list of bodybuilding supplements that work wonders. Whey protein supplies the body with high amounts of protein, jump-starting the growth process. Protein can be absorbed from food sources; however whey protein is more rapidly absorbed by our body.
Most athletes consume their whey protein right after a workout, as the muscles tend to absorb even better then. Another recommendation is to consume it right after waking up with an empty stomach.
More benefits to whey protein include: lactose-free, increased muscle repair, appetite suppressant, high concentrations of essential amino-acids and improves metabolism (causing higher calorie burning effects).
Recommended Dose: You should follow your macros to decide how many grams of protein you need. But as said above, take it once in the morning and once after a workout.
4- Branched-chain Amino Acid (BCAA)
Another very popular supplement. Branched Chain Amino Acids (BCAAs) consists of three main amino acids: leucine, isoleucine and valine. These three amino acids regulate protein metabolism and promotes higher protein synthesis.
The main benefit of this supplement is the higher muscle recovery factor. BCAAs also serve as fuel for your muscles during workouts. Using BCAAs you should notice lessened muscle fatigue and higher rates of recovery.
BCAAs will increase your recovery rate exponentially and your muscles will be fueled for prolonged workouts. Helping with your consistency in which you go to the gym, and not feeling destroyed after workouts.
Recommended Dose: Take it three times: 3-5 grams after waking up, 3-5 grams before your workout and 3-5 grams after you work out.
Glutamine is the most common amino acid found in your muscles. During intense training, glutamine levels are depleted, causing a decrease in strength, stamina and recovery. It can take days before glutamine levels return to normal (one of the main reasons for people to be afraid of overtraining, and why rest days are necessary). Therefore this is one of the most important supplements if you are planning on taking body building seriously.
Glutamine is essential for protein metabolism, increasing cell volume and anti-catabolism. This supplement also helps you metabolize fat more efficiently.
It can be especially useful for people trying to burn extra body fat. Also, glutamine helps boosting your immune system.
The preservation of muscle tissue is by far the best benefit of glutamine, and why you should consider including it in your program.
Recommended Dose: Taken three times daily; 5 grams in the morning, 5 grams after your work out and 5 grams before bed.
6- Vitamin/Mineral Supplements
Keeping a ratio of vitamins and minerals is extremely important in bodybuilding. A multivitamin and mineral supplement can help you with that. These supplements are in this list because they help promote the perfect environment that supports the cellular conditions necessary for higher performance and muscle growth.
Vitamins and minerals are often overlooked, but they provide you with an amazingly synergetic combination with any other supplement.
Beyond that, many vitamins like vitamin-A and vitamin-E are antioxidants, which helps you stay sharper and focused during the day.
You could get your vitamins and minerals from a natural diet consisted of vegetables and fruits. However we can’t keep up with the variety needed to create the perfect synergy with other supplements. That’s why a multivitamin supplement is highly recommended for bodybuilders.
Recommended Dose: One multivitamin pill daily.
7- Omega-3 Fish Oil
Another overlooked supplement that can work wonders for your fitness goals. The endless list of beneficial characteristics of this supplement is well known, and far too long for me to list them all.
So let’s focus on why this is an important supplement for bodybuilders
Omega-3 fatty acids support blood circulation, which allows nutrients such as protein and carbohydrates (and many more) to reach your muscles efficiently.
This supplement also assists with the fat loss process by improving your metabolic rate. Another major benefit of this supplement are joint lubrication and cardiovascular health.
Recommended Dose: 2 Capsules a day.
Those are the 7 bodybuilding supplements that work wonders.
Supplementation nowadays is a necessity for serious bodybuilders. Your workouts will become more intense, longer and extremely more effective with the right supplements.
Creatine, L-Glutamine a whey Protein can only be obtained (in sufficient amounts) through supplements.
With correct supplementation the process of building muscle and increasing your performance will become significantly better.
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