When it comes to Bodybuilding there are many supplements to choose from but the question is what ones should you buy which will help you produce results? In this two part article we will list the top 8 Bodybuilding supplements that will actually help you with Bodybuilding.
Lets start with the top 4 first…
What Is Creatine?
Creatine is a natural supplement which undergoes a conversion in the body to creatine phosphate. Creatine phosphate, in turn, assists in the production of adenosine triphosphate, which serves to provide the energy required for muscle contractions.
How Creatine Benefits Bodybuilders
Creatine can prove to be pivotal in enabling bodybuilders to get closer to their goal. For one thing, it leads to enhanced muscle fiber size while promoting an increase in fat-free mass. It also increases muscle strength and power, thereby enabling you to work out with more zeal and enthusiasm. Creatine also leads to a reduction in recovery time which makes it certain that you do not have to worry about feeling sore hours after working out. It brings about an improvement in your workouts while enabling you to exercise with maximum intensity. The supplement also serves to increase bone regeneration.
How to Take Creatine
To ensure that you get the most of what the supplement has to offer, you need to make sure that you take it properly. Creatine is usually taken in powder form. It is seen that creatine works best when taken in large doses for front loading and following it up with a maintenance dose. It will also prove to be a good idea if you divide the servings of the dose that you intend to take throughout the day.
2. Whey Protein
What Is Whey Protein Powder?
Whey protein refers to a mixture of globular proteins and is a byproduct of cheese production. It is available in the market as a dietary supplement.
How Whey Protein Benefits Bodybuilders
Whey protein can prove to be valuable for bodybuilders in their endeavor to lose weight while preserving muscle mass. When combined with resistance exercise, this supplement leads to an improvement in muscle protein synthesis which, in turn, enhances muscle strength. It also leads to the promotion of growth of lean tissue mass. Thus, it provides assistance to bodybuilders in maintaining their physique and carrying out their workouts optimally.
How to Take Whey Protein
Whey protein is available in powder form. The dose that would be suitable for you depends on the protein requirements of your body. For instance, an athlete or a bodybuilder looking to lose body fat without losing muscle mass would have a different ideal dose as compared to someone who is just looking to lose weight. Make sure that you determine the dose that is suitable for you prior to usage so that the risk of incurring side effects can be minimized.
3. Branched Chain Amino Acids
What Are Branched Chain Amino Acids?
Branched chain amino acids are essential amino acids which need to be taken in the diet since they are not produced by the body. As it is well known, amino acids are building blocks of protein which are integral for muscle synthesis.
How Branched Chain Amino Acids Benefit Bodybuilders
Using branched chain amino acids can make the journey of bodybuilding quite convenient and feasible. This is because an intake of this supplement leads to an improved exercise performance. They shorten the recovery period following a workout by reducing the serotonin levels that cause fatigue. Use of branched chain amino acids also reduces muscle breakdown. It is important to keep in mind that branched chain amino acids are metabolized in the skeletal muscles, which is why when one indulges in strenuous exercises, they need to take the supplement. Owing to its usage, repair of damaged muscles will be hastened and there would be an improvement in muscle function as well.
How to Take Branched Chain Amino Acids
Branched chain amino acids can be taken by either bringing about dietary modifications or opting for a supplement. It is advisable to consume up to 3g of the supplement at a single sitting, thrice a day. Meat and dairy products are found to be enriched with branched chain amino acids.
What Is Beta-Alanine?
Beta-alanine is a naturally occurring amino acid which is a hybrid between L-glycine and GABA, both of which are potent neurotransmitters. Perhaps this is the reason why some people experience a response similar to that of caffeine when they consume it.
How Beta-Alanine Benefits Bodybuilders
This is another supplement that can prove to be of value to bodybuilders in their endeavors, and usually found in pre workout supplements. For one thing, it leads to an improvement in physical performance during high-intensity workouts. It also makes strength training convenient and delays muscle fatigue. In some cases, it is also seen to promote lean mass while showing a positive impact on resistance training.
How to Take Beta-Alanine
Like every other supplement, it is important to take beta-alanine in the right dose so as to make it certain that you extract maximum benefit from it without incurring any side effects. The standard daily dose lies somewhere between two and five grams. This supplement is not exactly dependent on the time that you take it. However, most people prefer to take it prior to a workout.
High doses of the supplement can lead to a tingling sensation which is called paresthesia, which is why it is recommended to divide the dose throughout the day.
5. Joint Support – Glucosamine Sulphate
What Is Glucosamine Sulphate?
This is a naturally occurring chemical which is present in the body. It is present in the fluid around the joints. It is also present in various food items and is formulated as a bodybuilding supplement.
How Glucosamine Sulphate Benefits Bodybuilders
Bodybuilders often suffer from joint pain owing to the strenuous exercise routines they perform. In such cases, this supplement can provide them with the relief they need. Ingestion of this supplement stimulates the production of GAG and PG, and the presence of glucosamine for chondrocytes ensures that the connective tissue is produced faster as three chemical reactions can be skipped in their presence. Therefore, when you take these supplements, healing of the fibrotic articular tissues is enhanced, thereby improving the diffusion of glucose along with amino acids through the joint capsules and synovial membranes. With the help of this supplement, bodybuilders can make sure that osteoarthritis is not something that they have to be worried about.
How to Take Glucosamine Sulphate
The dose of the supplement that is appropriate to be taken depends on your body weight and age. It is available as an injectable and can also be taken orally.
6. Green Food Supplements
What Are Green Food Supplements?
As the name implies, green food supplements refer to the green leafy vegetables, fruits and herbs compacted and distilled to attain a powdered form. An assortment of nutrient-rich foods including the likes of barley grass and wheat grass can be found in these supplements. Basically, an intake of these supplements paves the way for you to acquire the benefits of fruits and vegetables along with the vitamins and minerals that they contain in one form.
How Green Food Supplements Benefit Bodybuilders
It is quite well known that bodybuilders need to pay exquisite attention to their diet if they want to maintain their muscle mass and keep their caloric intake in check. The thing is that while body building, one needs to meet the nutritional requirements of the body to perfection, which is enhanced as compared to someone who is not into bodybuilding.
These supplements lead to the promotion of cardiovascular health and bring about an improvement in the digestive health. They also promote immunity. Thus, when bodybuilders make use of these supplements, they are able to make sure that they meet the dietary requirements of their body. Thanks to these supplements, one can work out with zeal and enthusiasm. Their oxygen carrying capacity is also enhanced since their cardiovascular system is able to function optimally. Since the function of the digestive system is also improved, bodybuilders do not have to worry about the accumulation of fat in their body.
How to Take Green Food Supplements
The amount of supplements that ought to be taken varies with the individual and their diet. The purpose of these supplements is to make sure that you meet the nutritional requirements of your body and thus, you will have to accordingly decide the dose appropriate for you.
7. Omega 3 Fish Oil
What Is Omega 3 Fish Oil?
Omega 3 fish oil refers to the fats that are extracted from fish oil and contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These are essential nutrients that ought to be taken in the diet as one wants to reduce the risk of incurring cardiovascular problems. They are polyunsaturated fatty acids and since they are not produced by the body, you need to take them in your diet.
How Omega 3 Fish Oil Benefits Bodybuilders
It is often seen that bodybuilders suffer from cardiovascular problems and joint pain. This is because of the extensive and strenuous workouts they tend to conduct, which take a toll on their body. To avoid such situations, meticulous attention needs to be paid to the diet and nutritional requirements. This is where omega 3 fish oil can prove to be of great value.
For one thing, it promotes optimal cardiovascular health. This makes it certain that the oxygen carrying capacity of the body is enhanced and thus, your heart is able to pump optimally, thereby meeting the oxygen requirements of your body during the workout sessions. You will not tire out easily if you take these supplements. They also provide relief from arthritic pain and ensure that joint-related issues are not the kind of things that you have to face. Thus, these supplements make sure that you are able to carry on with your workouts in an optimal manner without having to worry about any joint problem.
How to Take Omega 3 Fish Oil
There is no denying that omega 3 fish oil can make things quite easy for you. However, taking it in the right dose is of utmost importance. This is because increasing the dose to more than 3 grams can increase the risk of bleeding, which is why if you want to increase the dose of the supplement, you ought to consult your doctor.
The appropriate dose for an individual varies according to body weight and nutritional requirements. You need to make sure that you do not end up overdoing things.
8. Vitamin D3
What Is Vitamin D3?
This is a common name used to refer to cholecalciferol which can be taken as a supplement to promote bone health. It is available in various food items including the likes of salmon, codfish and blue fish. Milk and cereal are also a source of the nutrient.
How Vitamin D3 Benefits Bodybuilders
Bodybuilders need to make a conscious effort to preserve their bone condition. They need to make it certain that softening or weakening of the bone is not something that they have to face. This is where vitamin D3 proves to be effective. With this supplement, you can promote bone health. It also proves to be effective in dealing with bone-related conditions such as osteoporosis. Owing to the enhanced strength of the bones, you are able to carry out extensive workouts with a lot more ease.
How to Take Vitamin D3
Apart from the natural sources of the nutrient, it can also be taken as a supplement. It is available in the tablet form in doses of 400 IU and 1000 IU. You also have the option of purchasing formulas which comprise of calcium and vitamin D3 in a single pill. It is inadvisable to increase the dose to more than 4000 IU of the supplement unless a doctor is consulted for the same.
Furthermore, it would prove to be effective if you take the tablet with food. The dose which would be appropriate for you would depend on your age and overall health. It also depends on the purpose of your use. For instance, someone taking it for a medical condition would need a different dose as compared to someone who is using it for acquiring assistance in their bodybuilding endeavors.