Five Essential and Important Supplements for Bodybuilders
Eating and lifting properly are the means to begin building up the muscles. But still there are some nutrients your body will require in excess, which cannot be obtained from your diet. Thus, supplements assume the role of that additional nutrient supplier. With your training-program, healthy diet and supplementation your efforts will really bear results faster than ever. Here are 5 of the must-take supplements for bodybuilders that are the most beneficial for achieving speedy and astounding results:
- Branched Chain Amino Acids
Strength training and bodybuilding require you to take supplements containing BCAAs. BCAAs such as leucine regulate metabolic activities within the body via increasing the synthesis of protein and suppressing the breakdown of protein. This helps reduce the recovery time taken by fatigued and damaged muscles during your training.
BCAA supplementation can effectively reduce the amount of serotonin produced, by limiting the amount of tryptophan crossing the blood-brain barrier. Therefore supplementing with this before a workout session will benefit your body in the sense that it provides a surge of energy, facilitates recovery of sore muscles and improves performance. This way you can even workout for a longer period of time.
Dosage: 6-10 grams before workouts.
- Whey Protein
Whey protein is the best choice of supplements for bodybuilders to take if you want to increase on muscle mass. Since proteins are the main muscle-building components, and this is a completely pure source of protein, there is no reason why you shouldn’t take it to build up your muscles.
The protein in whey is easy to digest and hence is digested much faster than the proteins obtained from soy and casein. The digested protein’s amino acids are in turn as quick to be absorbed to be to begin the repairing and rebuilding of muscles. It is in fact the most efficient in inducing muscle protein synthesis to increase your muscles in both size and strength.
Dosage: 20-40 grams after workouts.
When you’re undergoing intensive physical training such as high-intensity interval training (HIIT) hydrogen ions begin accumulating contributing to the decrease in pH which in turn results in fatigue. However, supplementing with Beta-Alanine can negate this effect and instead buffer the hydrogen ions thereby deterring fatigue and increasing intramuscular carnosine. It also helps you to train more to improve on your performance. Beta-Alanine doesn’t have a fix time or anything as such that determines when it should be taken; implying that anytime of the day is fine for taking it.
Dosage: 3.2-6.4 grams per day.
Creatine is an essential requisite if you are a serious bodybuilder wanting to progress in your field of training. Endurance athletes and all other fitness enthusiasts are no exception either. If they really want to advance in their training in both strength and muscle they need to take this supplement.
Supplementing with creatine provides the body with more energy to enable you to increase your overall reps and overall sets. It creates an energy surplus by maximizing the levels of available creatine and phophoscreatine within muscles thereby enabling the body to maintain energy through strenuous workout sessions. Thus by boosting energy and increasing training your body shall attain a much better physique than ever before. Also by inducing surplus phosphocreatine the recovery time between sets gets reduced.
Similar to Beta-Alanine Creatine supplementation can be taken any time; be it before working out or after working out.
Dosage: 5 grams daily.
Read: Benefits of Creatine
Caffeine as a supplement for bodybuilders not only provides the body with energy to power through workouts but does in fact limit fatiguing. It does this by obstructing certain receptors within the body. In doing so it enhances your body’s ability to work out on some more reps with an added surplus of energy. This way you increase your training capacity by finishing a lot more sets. Caffeine consumed before working out amplifies lower body strength, but only if it is taken at least half an hour before the workout session. This way you are ensured of the full benefits of caffeine as a pre-workout supplement.
Dosage: 150-200 milligrams (300 for chronic caffeine users) before workouts.