Bodybuilding supplements offer a well-rounded package for bodybuilders. From maintain muscle strength, muscle mass, to elevating energy, endurance, and enhancing overall performance, bodybuilding supplements cover up every function. This article will guide you about the best bodybuilding supplements necessary to include in your regime. Scroll down to know more.
WHEY PROTEIN- Whey protein is at the top of muscle building supplements. Whey is extracted from the white milk residual left after the curdling process is over. Whey contains all the nine essential amino acids, making it wholesome in nature. Whey helps in stimulating protein synthesis, boosting the building and strength of muscles. Whey is fast digesting in nature thereby it increases blood flow to the muscles. Hence whey protein is recommended to be taken post workout. For best results, take 20 grams of whey protein powder around 30 minutes before working out, followed by 40 grams of whey protein within 60 minutes post training.
CREATINE- Creatine is an incredible muscle stimulating supplement. Creatine is also helpful in boosting energy levels. Creatine is sourced from three amino acids namely arginine, glycine and methionine. Creatine increases the water content in the muscles making them swell, leading to more muscle mass. Creatine offers fast energy, keeping you active. Creatine increases the levels of insulin like growth factor-1 (IGF-1) in muscles, thereby it stimulates growth. For best results, take 2-5 grams of creatine in the form of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate. It will produce rapid energy and help you to work better.
BRANCHED-CHAIN AMINO ACIDS (BCAAs)- BCAAs, that is, branched chain amino acids are one of the most recommended bodybuilding supplements. BCAAs include three essential amino acids, namely leucine, isoleucine, and valine. BCAAs help in repairing and building muscle tissues. The BCAA, leucine is especially important as it stimulates muscle protein synthesis, muscle growth, increased energy during workouts, and reduction in the delayed-onset muscle soreness. Experts recommend to take 5-10 grams of BCAAs with breakfast. You can also use as a pre- and post-workout shake.
BETA-ALANINE- Beta alanine is again an important amino acid, which offers various benefits to bodybuilders. For best results take it with the amino acids histidine, to form carnosine. The more levels of carnosine your muscles have, the more will be your strength and endurance. Carnosine will also increase the muscle fibers’ ability to contract and make the muscles more flexible. It is recommended to take 1-2 grams of beta-alanine or carnosine immediately before and after every workout. On the days that you do not work out take 2 grams of creatine along with breakfast.
NITRIC OXIDE BOOSTERS- Nitric oxide (NO) is a beneficial bodybuilding molecule found throughout the body. It helps to dilate blood vessels, thereby allowing more blood flow to the muscles and enhancing the delivery of oxygen, nutrients, anabolic hormones and water. The result is more energy, enhanced muscle pump, faster muscle recovery and growth.
GLUTAMINE- Glutamine is one of the best muscle building supplements. Glutamine is primarily and amino acid, significant for muscle functions. Glutamine aids muscle growth by increasing levels of leucine in muscle fibers. It also helps to decrease muscle breakdown and bolsters the immune system, thereby improving your endurance and workout performance. Glutamine decreases muscle fatigue and boost growth hormone levels. Also, it helps in fat loss by increasing the amount of calories and fat burned. Experts recommend to take 5-10 grams of glutamine in the morning with breakfast, or with your pre- and post-workout shakes. You can even use it as a night snack.
ZMA- ZMA can be elaborated as zinc, magnesium aspartate and vitamin B6. ZMA is important for hard-training athletes. It maintains hormone levels and improves your sleep which is essential for recovery and increasing energy. ZMA maintains the levels of testosterone and IGF-1 necessary for intense training. By enhancing testosterone and IGF-1 level, ZMA renders a positive impact on muscle gains.