bodybuilding supplements

Supplements improve performance, reduce fatigue, and help in muscle building and fat loss. in this post, I am going to share the best bodybuilding supplements.

TOP 5 SUPPLEMENTS FOR BODYBUILDERS

 

The most important and unavoidable part of bodybuilding is heavy training. You will have to work out those muscles. It will definitely take some blood sweat and tears to get the healthy and fit body that you wish for. If you are a fitness enthusiast or a bodybuilder, then you already know the importance of supplementation. The right supplements can aid in muscle building, while the wrong ones can derail your progress.

The supplements you take have different functionalities, but the major idea is that these supplements should provide you with enough energy to get through some high-intensity training sessions. Therefore, whether it is muscle building or increasing your strength or size, the supplements will have to support the training by enhancing power.

Any bodybuilding supplement will contain ingredients that can give a sudden boost of energy. These supplements are available over the counter. Many athletes use them to help aid in performance and recovery.

Let us look at the top five supplements for bodybuilders and fitness enthusiasts that are available in the market right now.

 

  1. Creatine

A very popular dietary supplement in itself, creatine is a molecule found in the body. It is one of the best substances to boost energy and power. It helps to increase muscle mass and exercise performance without any side effects. People who take creatine supplements were able to increase their muscle mass up to 10 %, as per a study. Creatine works well because even inside the body, it acts as an energy-producing element. Experts suggest starting the dosage with only 20 grams every day. This should be divided into different servings, not taken all together. This should be done for 5-7 days, which is called the loading period. Once your body is exposed to regular doses of creatine, you may reduce the quantity to almost 5 grams per day.

Creatine boosts energy in our body. This means that you can train harder and for a longer time without fatigue. Creatine supplements can increase the body’s natural phosphocreatine. This, in turn, will produce more ATP, which increase energy for a short period. The most common form of creatine supplementation is creatine monohydrate in powder form. The liquid form of creatine is unstable so it is better to use the powder form, as per experts.

Reference: 1, 2

 

  1. Caffeine

Naturally found in coffee and tea, caffeine is a substance very much in demand as a stimulant. They are a common ingredient in belly fat burners as well. This is because research shows that caffeine can boost metabolism. It can also be a good supplement for a bodybuilder or fitness enthusiast, mostly because caffeine does boost our energy reserves.

Caffeine, like creatine, is an ergogenic acid, which can help boost energy for a short period of high-intensity activity.

Caffeine works by reducing fatigue and tiredness so that the user can continue training for longer periods than usual. A recommended dose would be 50-300 milligrams taken an hour before the workout.

Caffeine can boost metabolism by up to 11%, certain studies claim. But, the effects seem more pronounced in lean people than obese people. The advantage of caffeine is that you do not need to take it as a weight-loss supplement. Simply drinking coffee or tea regularly will do the trick.

Reference: 6

 

  1. Whey Protein

Protein supplements are one of the most common types of supplements that bodybuilders or gym enthusiasts use. The idea behind protein supplementation is to take in more protein than that which gets broken down in the body. Thus, you need a surplus of protein in the body for building muscles. Whey protein is among the most famous of all protein supplements. It helps in enzyme and hormone production.

Whey is a fat digesting protein and it is better to take it after workout as it aids in better muscle recovery. Whey protein is better when compared to soy or casein since it facilitates more efficient protein synthesis. Protein supplementation in general can increase muscle mass much more than any other type of supplements, when combined with resistance-type training. Even a blend of whey and casein protein can promote muscle hypertrophy according to studies.

The recommended dosage is 20 grams before workout and 40 grams within an hour of finishing the workout.

Reference: 7, 8

 

  1. Fish Oil

 

Omega-3 fatty acids are commonly known as the healthy fats. They help in having a regular appetite. Even though they are fats, they burn unwanted body fat and helps to build muscle mass as well.

Fish oils are a great source of omega-3 fatty acids. They are made from the tissues of oily fish and they have the property of reducing inflammation in the body. They also have antioxidant properties, which can benefit bodybuilders and athletes.  When you follow an intense training routine, your muscle tissues can develop microscopic tears and inflammation. Fish oils can help to combat that. They also aid in muscle synthesis, recovery after workout and reducing muscle soreness.

Reference: 9, 10

 

  1. Beta Alanine

 

Beta-Alanine is an amino acid that can help to reduce fatigue in muscles. It is taken during an intense workout session to combat the build-up of acid in the body. It increases the concentration of this element in the body. It can improve the workout for better performance.

 

Mostly, it is used for a workout that spans over a few minutes. It is more effective for long-term endurance exercises. Experts recommend taking just up to 6 grams every day for good results.

Reference: 11, 12

 

The above-mentioned top five supplements contain both natural substances as well as manufactured supplements. These are just some of the best supplements that will help you stay energetic enough to complete your daily workout. Talk to an expert or trainer before deciding on one that suits you and keep training. Stay fit! Stay healthy!



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Comment 1

  1. Arthur
    September 17, 2021

    This is a very interesting article! Thanks for sharing a lot of information.

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