8 Effective Bodybuilding Supplements for Strength and Muscle Growth
If you’re a dedicated strength or physique athlete, you’ve probably heard that vitamins can help you get the most out of your rigorous workouts and well-balanced diet. But which supplements? The market is crammed as tight as a bodybuilder in a child’s jacket! You may be tempted to meander through a digital forest of get-rich-quick blogs and personal guru websites, but those areas are frequently riddled with deception.
Fortunately, we’re here to clear the air. Knowing what to take, how much to take, and when to take it can help you get the most out of your hard work, so let’s get started on the proper supplement stack for you.
If your goal is to get as big and strong as possible, these eight products will help you do it.
Knowing what to take, how much to take, and when to take it can help you get the most out of your hard work, so let’s get started on the proper supplement stack for you.
1. Creatine Monohydrate
Creatine monohydrate is a popular supplement used by many athletes and bodybuilders to enhance their performance and build muscle mass. It is a natural substance found in the body that is synthesized from the amino acids arginine, glycine, and methionine.
Research suggests that creatine monohydrate supplementation can increase muscle strength, power, and lean body mass in people engaged in resistance training. It may also help improve exercise performance during high-intensity, short-duration activities, such as sprinting or weightlifting.
However, it is important to note that while creatine monohydrate can be a useful tool in building muscle and improving performance, it should not be considered a substitute for a balanced diet and regular exercise. Additionally, individuals with pre-existing medical conditions should consult with their healthcare provider before using creatine.
Recommended dose: The recommended dosage for creatine monohydrate is 3-5 grams per day, taken with water or a carbohydrate-rich beverage. It is generally safe to use for healthy individuals, but it is important to stay well-hydrated when taking creatine to prevent dehydration and other potential side effects.
2. Caffeine
Caffeine is a common stimulant found in many beverages and supplements that is often used by athletes and bodybuilders to enhance their performance during workouts. It can increase alertness, focus, and energy, which can help individuals to exercise more intensely and for longer periods of time.
Research suggests that caffeine can also help to reduce fatigue, improve reaction time, and increase fat metabolism. These benefits may be especially useful for athletes who engage in endurance sports, such as running or cycling.
However, it is important to note that while caffeine can be a useful tool for improving exercise performance, it is not a substitute for proper nutrition and training. Additionally, excessive caffeine consumption can lead to negative side effects, such as jitters, anxiety, and insomnia. It is recommended that individuals limit their caffeine intake to 400 mg per day, which is roughly the amount found in four cups of coffee.
Furthermore, it is important to be aware of the potential interactions between caffeine and other supplements or medications that you may be taking. Consult with your healthcare provider before using caffeine or any other supplements to ensure that they are safe and appropriate for your individual needs.
Recommended Dose: 150-300 milligrams 30-60 minutes before your workout.
3. Branched Chain Amino Acids
Branched-chain amino acids (BCAAs) are a group of three essential amino acids – leucine, isoleucine, and valine – that are commonly used as a dietary supplement by athletes and bodybuilders. These amino acids are not produced by the body and must be obtained from food or supplements.
Research suggests that BCAAs can help to improve muscle protein synthesis, reduce muscle damage, and decrease muscle soreness after exercise. They may also help to improve exercise performance, particularly during prolonged endurance exercise.
BCAAs are typically taken as a powder or capsule supplement, and are often consumed before or after workouts. The recommended dosage varies depending on factors such as body weight, exercise intensity, and goals, but a typical dose is 5-10 grams per day.
While BCAAs are generally considered safe for healthy individuals, they may interact with certain medications or have side effects such as nausea or stomach discomfort. It is important to speak with a healthcare provider before using BCAAs or any other supplements, particularly if you have pre-existing medical conditions or are taking medications. Additionally, it is important to note that while BCAAs can be a useful tool for improving exercise performance and muscle growth, they should not be considered a substitute for a balanced diet and regular exercise.
Recommended Dose: 6-10 grams before or during your workouts.
4. Citrulline Malate
Citrulline malate (CM) was originally marketed as an “antifatigue” supplement. In fact, if you were to travel back in time about 40 years, you’d find CM being prescribed to treat both mental and physical fatigue in post-surgery patients. More recently, CM has become popular for its performance-boosting effects.
The benefits seen with CM supplementation are most likely attributed to the synergistic combination of both L-citrulline and malate, which may help to increase rates of ATP during exercise, followed by increased rates of PCr recovery after exercise.
Previous investigations have shown that a single dose of CM (8 grams) increased the number of repetitions performed during an upper-body resistance training protocol and reduced soreness at 24 and 48 hours post-exercise (compared to a placebo).7 Recently, researchers from Mississippi State University found that a single dose of CM (8 grams) significantly increased the number of lower-body repetitions compared to a placebo group.
CM may be beneficial in improving exercise performance during upper- and lower-body multiple-bout resistance exercise in resistance-trained men.
Recommended Dose: 8 grams of CM taken 60 minutes before exercise
5. No Boosters
Nitrate-rich foods like beets, radishes, and pomegranates are a great way to boost the production of nitric oxide (NO). Although there’s very limited research examining the effects of beet root juice and pomegranate extract on resistance training, these ingredients have previously been shown to increase skeletal muscle blood flow and lead to reduced soreness, which may ultimately lead to improvements in strength and performance.
Nitrate-rich foods like beets, radishes, and pomegranates are a great way to boost the production of nitric oxide (NO).
Several studies have used either beet root juice or pomegranate extract in multi-ingredient performance supplements and have observed improvements in strength, hypertrophy, and performance in resistance-trained men. At this point, however, it’s difficult to determine if these benefits are from beet root juice and pomegranate extract working alone or synergistically with other ingredients.
Recommended Dose: 500 milligrams of beet root juice or pomegranate extract 30-60 minutes before your workout.
6. Whey Protein
Fast-digesting protein like whey is optimal post-workout as it can help improve your muscles’ ability to recover and adapt after strenuous exercise. In fact, consumption of whey protein has been found to stimulate muscle protein synthesis to a greater degree than other proteins like casein and soy.
A recent review article published in The American Journal of Clinical Nutrition highlighted the benefits of protein supplementation and showed that supplementing with protein during prolonged (greater than 6 weeks) resistance-type training can lead to significantly greater increases in muscle mass and strength when compared to resistance training without a dietary protein intervention.
Got milk? Blends of protein, like whey and casein, have been shown to promote muscle hypertrophy and improve body composition to a greater extent than soy-based proteins when consumed after resistance exercise.
The combination of fast-digesting whey and slow-digesting casein keep the body in a highly anabolic environment for a prolonged period of time, helping to keep rates of protein synthesis up, while minimizing any muscle breakdown.
Lifters who follow high-volume or high-intensity resistance-training programs, as many bodybuilders do, may also benefit from carbohydrate intake immediately post-workout. Compared with a placebo, carbohydrates combined with protein immediately post-workout and one hour after a bout of resistance exercise have been shown to increase insulin levels and rates of glycogen resynthesis.
Recommended Dose: 20-30 grams of whey (or whey/casein blend) protein with a high-glycemic carbohydrate post-workout
7. Glutamine
While this nonessential amino acid may not deliver earth-shattering PRs or extreme muscle growth, it does play an important role in repair and recovery. Glutamine works by removing excess ammonia, which can accumulate during intense exercise, helping to regulate your body’s acid-base balance. Individuals who are engaged in heavy resistance training, two-a-day training splits, or are in a calorie deficit may benefit from the extra support of glutamine supplementation.
Recommended Dose: 20-30 grams a day, consuming 10 grams post-workout
8. Fish Oils
Fish oils are an excellent source of omega-3 fatty acids, which provide myriad benefits for the body. For strength athletes and bodybuilders, we’re most concerned with their anti-inflammatory and antioxidant properties. Intense resistance training can cause microscopic tears in your muscle fibers, leading to muscle damage and inflammation. While some inflammation is desirable, too much can delay the post-exercise recovery process.
Research suggests that omega-3 fatty acids can help reduce post-exercise muscle soreness and speed up the recovery process, getting you ready for your next session with the weights.[20,21] As an added benefit, when combined with BCAAs and carbs, omega-3s can increase protein synthesis rates, leading to greater gains in muscle mass.