Creatine monohydrate is the most popular supplement among bodybuilders and is widely considered to be the safest and most reputable supplement available. It works by providing the body with adenosine triphosphate (ATP), which is the body's source of energy. If you are new to creatine supplementation, it is recommended that you start with creatine monohydrate, as it is the original and time-tested form of creatine. In addition to creatine, high-quality whey protein powder is also a great option for bodybuilders.
It provides a lot of protein for every dollar spent and tastes good too. For those looking for plant-based protein supplements, rice and pea protein blends are a great choice. They are easily digested, taste good, and contain high amounts of essential amino acids like Leucine, Isoleucine, and Valine, which are important for muscle growth. Taking about 20 grams of these supplements per day for the first 5 to 7 days may help to maximize their benefits.
Contrary to popular belief, it is not necessary to take creatine after training in order to get its full benefits. You can take it at any time of the day and still reap all of its rewards. Caffeine is another great supplement for bodybuilders as it can help to speed up your workouts, boost metabolism, improve strength, promote muscle endurance, and enhance anaerobic performance. A safe dose of caffeine for a 120-pound woman would be about 300 milligrams (equivalent to 3 cups of coffee) while a 180-pound man should consume around 500 milligrams (equivalent to 5 cups).
L-citrulline is another great supplement for bodybuilders as it can help to increase your performance in the gym. In one study, participants who took L-citrulline supplements were able to do 53% more repetitions on the bench press than those who took a placebo. They also experienced 40% less muscle pain. Other studies have also found that taking L-citrulline can increase cellular energy production during exercise by 34%.
Beta-alanine is another supplement that has been found to be beneficial for bodybuilders. In one study conducted at The College of New Jersey, participants who took beta-alanine were able to do 22% more repetitions and lift 18% more total weight than those who took a placebo. Beta-alanine works best when taken in small doses throughout the day rather than all at once before training. The clinically effective dose of beta-alanine is 2.6 to 6.4 grams per day.
Branched Chain Amino Acids (BCAAs) are also important for muscle growth as they have been found to have a big impact on muscle growth. BCAAs include Leucine, Isoleucine, and Valine and can be found in many foods or taken as a supplement. While BCAAs may be beneficial if your diet is inadequate, more research is needed before they can be recommended as a reference supplement for muscle mass gain. Creatine from Huge Supplements comes in pill form and each serving contains 15.1 grams of active ingredients that have been proven safe and effective in scientific research.
It has also been tested for purity and potency in an ISO 17025 accredited laboratory.