Do you want to compete in a natural bodybuilding competition? There are many safe, effective, and natural supplements you can take to help you reach your goals. BCAAs, creatine, and whey protein are natural nutrients that can be beneficial for natural bodybuilders. Creatine monohydrate is my first recommendation. Depending on your weight, you should take 10 grams if you weigh 100 kilos or two tablespoons if you weigh more than 200 pounds.
Creatine increases concentration, improves the body's ability to recruit muscles, makes it more powerful, and increases endurance. It also leads to greater adaptation through myofibrillar hypertrophy, which increases strength, and sarcoplasmic hypertrophy, which causes the body to be large and swollen. It's best to take creatine every day after training with a protein source such as whey protein, casein protein, or vegetable protein. To increase muscle mass and stay lean, consume 1 gram of protein per pound of body weight each day.
This means that someone weighing 100 kilos should consume 220 grams of protein a day. Divide this into three different meals throughout the day for optimal results. Vitamin D3 is another supplement that can improve coordination and skeletal muscle mass. Studies have shown that athletes with lower levels of vitamin D have a higher injury rate.
Taking 5,000 IU of vitamin D3 per day can help decrease the injury rate and increase lean muscle mass. It's especially important to take vitamin D3 during the winter months. Sleep is also an important factor in gaining lean muscle mass. Aim for 8-10 hours of sleep each night and take a 30-60 minute nap during the day to establish your circadian rhythm.
Taking ZMA before bed can help you sleep better and improve recovery time. ZMA contains 40-90 milligrams of zinc and 200-800 milligrams of various types of magnesium. KRE-alkalyn is another type of creatine that is beneficial for natural bodybuilders. It's a pH-corrected form of creatine monohydrate that addresses the negative side effects associated with monohydrate such as cramps, fluid retention, stomach swelling, and digestive problems. Studies show that KRE-alkalyn maintains a stable and neutral pH which improves absorption and increases speed, power, and strength. Finally, it's important to understand the difference between natural and unnatural supplements.
Natural supplements are those that are produced by the body such as protein, glutamine, and creatine. Unnatural supplements are those that are combined with other substances such as alpha lipoic acid or other supplements to maximize absorption. It's important to understand the health risks associated with taking unnatural supplements. In conclusion, natural bodybuilding supplements can be safe and effective when taken correctly. Creatine monohydrate and KRE-alkalyn are two of the most effective supplements for natural bodybuilders.
Vitamin D3 is also beneficial for improving coordination and skeletal muscle mass while ZMA helps with sleep and recovery time.