Supplements are vital for strength athletes and bodybuilders, helping one get the most of their intense workouts. Supplements can help you achieve your goals by topping up whatever your body lacks. For bodybuilders, the problem is always choosing the right supplements as the market is usually stuffed with all manner of products.
From personal guru websites to get big blogs, the internet is filled with all kinds of information which can somehow get confusing to individuals looking for genuine bodybuilding supplements.
Fortunately for you, we are here to set the record straight and narrow your choices of the best supplements in the market for body building and strength. Are you looking to be strong and big? We have zeroed in on the best supplements that will make your workouts count.
Knowing the right supplements to take, the amount to take and the right time to take them will go a long way in squeezing results from your hard work. Let’s get right into the 7 best supplements for athletes and bodybuilders:
Caffeine is probably the most used supplement across the world for muscle gain and strength. It is an effective choice when doing high-intensity activities and endurance exercises. It is a great ergogenic aid, but does not have great benefits when it comes to strength. However, research has shown that it is a good option, especially when doing resistance training.
Further research has also shown that caffeine does play a big role in decreasing the rates of fatigue and lowering the perception of effort when working out. This is probably what you need when doing high-intensity workouts and need some lift to add more weight.
The recommended dosage for caffeine is 150-300mg, taken 30 minutes before your workouts.
2. Creatine Monohydrate
Creatine monohydrate is known for its efficacy and safety with the supplement working by increasing the availability of phosphocreatine and creatine in the muscles. These two compounds help maintain energy when performing high-intensity workouts.
The increase of phosphocreatine in the muscles has also been found to help speed up the recovery when resting in between sets.
Long term use of these supplements has been found to benefit resistance training, with users gaining up to 15% in performance and strength. The recommended dosage of this supplement is a daily dose of 5mg and a 20mg loading in a period of 5-7 days. However, you can also opt to take 5mg for 28 days.
3. Citrulline Malate (CM)
Citrulline malate was originally used to treat fatigue, but nowadays it is used to boost performance during workouts. CM works by combining the L-citrulline and malate that help improve the rate of ATP productions during exercises.
This is usually followed by improved recovery rates. The supplement was used years back to treat post-surgery patients and individuals with mental and physical fatigue.
A recommended dosage of 8mg before your workouts has been shown to increase repetitions performed during the exercises.
4. Whey Protein
Whey protein is a fast digesting fat that can help your body recover faster. Research has shown that whey proteins help stimulate protein synthesis much better than other forms of proteins.
Some of the benefits of whey proteins as highlighted in the American Journal of Clinical Nutrition reveal that they help prolong resistance training, leading to better muscle gain.
If you have milk, then a blend of these two has been shown to promote muscle hypertrophy and improve the body composition as compared to other forms of proteins like soy bean.
A combination of whey protein and casein which is slow digesting has been shown to keep the body to stay in an anabolic state for longer, which helps keep protein synthesis high.
Whey protein is highly recommended for weight lifters who engage in high-intensity workouts. The proteins can also be mixed with carbohydrates and taken after the workouts to help increase the insulin levels and rates of synthesis of glycogen.
The recommended whey protein dosage is 20-30 grams mixed with carbs and taken one hour after the workouts.
5. Fish Oils
This is the best source of omega-3 fatty acids that are known to have a myriad of benefits. Omega-3 fatty acids have been shown to reduce post workout muscle soreness while speeding the recovery process. Intense training has been shown to cause some microscopic tears in your muscle fibers and cause inflammation.
While some inflammation is not harmful, excess inflammation can cause a delay in the recovery process, hence the need to supplement with fish oils.
The recommended dosage is 2 grams daily taken together with meals.
6. Nitrate Boosters
Nitrate rich foods are a good source of nitric oxide, which has been known to increase the flow of blood to the muscles and help reduce the soreness. There is limited research on how these foods work, but research has shown beet root juice to be quite effective in dealing with the effect of soreness after workouts.
This usually leads to more strength and better performance. It is recommended that you take 500 mg of beetroot juice 30-60 minutes before starting workouts.
Glutamine might be hugely ignored as it is not one of the essential amino acids, but its benefits on bodybuilding cannot be ignored. Glutamine does play an important role in the repair and recovery of the muscles after workouts.
Glutamine works by removing the excess ammonia which accumulates in the muscles after intense workouts. When engaging in resistance training, a supplementation of glutamine can go a long way in helping you recover.
The recommended dosage is 20-30 grams a day, but you can also take 10 grams post workout.
7 Best Supplements For Athletes And Bodybuilders Conclusion
Before starting any bodybuilding and strength exercises, make sure you understand how these supplements work and have some with you. They can go a long way in helping you reach your goals without harming your body.
Remember to keep your doctor up to speed on everything you are taking so they can properly assess your medical needs.