Are you looking to get the most out of your bodybuilding routine? Supplements can be a great way to give your body the nutrients it needs to build muscle and improve your training. From creatine to caffeine, citrulline malate to protein powder, and glutamine to fish oils, there are a variety of supplements that can help you reach your goals. In this article, we'll explore the benefits of each supplement and how they can help you reach your bodybuilding goals.
Creatineis one of the most popular supplements for bodybuilding. It has been shown to improve strength and performance by up to 15%, making it an effective ergogenic aid for both endurance exercise and high-intensity activity.
Caffeine is another widely used stimulant that can help reduce fatigue rates and decrease the perception of exertion during high-intensity workouts.
Citrulline Malate(CM) is an anti-fatigue supplement that has been shown to increase the number of repetitions performed during an upper body resistance training protocol and reduce pain after exercise. Protein supplementation during prolonged resistance training (more than 6 weeks) can lead to significantly greater increases in muscle mass and strength compared to resistance training without protein intervention in the diet.
Glutaminehelps eliminate excess ammonia that builds up during intense exercise, helping to regulate the body's acid-base balance.
People who do intense resistance training, train twice a day, or have a calorie deficit can benefit from glutamine supplementation.
Fish oilsare an excellent source of omega-3 fatty acids, which provide anti-inflammatory and antioxidant properties that can help reduce muscle damage and inflammation after intense resistance training.
Creatine Monohydrateis a safe supplement with no adverse side effects that helps increase the body's source of energy (ATP). High-quality whey protein powder is also a great option for building muscle quickly as it contains high amounts of essential amino acids Leucine, Isoleucine and Valine. For those looking for plant-based protein supplements, rice and pea protein blends are easily digested, taste good and contain high amounts of essential amino acids.
Caffeine not only speeds up your workouts but also boosts metabolism, improves strength, promotes muscle endurance and improves anaerobic performance. Studies have shown that taking 6 milligrams per kilogram (about 300 milligrams for a 120-pound woman or 500 milligrams for a 180-pound man) can provide these benefits.
L-Citrullinesupplements have been shown to increase cellular energy production during exercise by 34%, allowing you to train at higher intensities for longer periods of time. Taking beta-alanine has been shown to allow participants to do an average of 22% more repetitions and lift 18% more total weight in each workout than when taking a placebo. It takes several weeks to increase carnosine levels in your muscles enough to improve your performance, so it's best to take small doses throughout the day rather than right before training.
Finally, branched chain amino acids (BCAAs) may be beneficial for muscle building but more research is needed before it can be recommended as a supplement. You don't need supplements to build muscle, lose fat and stay healthy - but the right ones can help. Take our quiz to find out which ones are best for you!.