Want to know the secret ingredients when it comes to body building? Of course a rigorous training plan and diet are a must, but supplements will really push you to your limits and help you to become the biggest, strongest you that you can be. The secret is knowing what supplements to take, when to take them and why you are taking them. Here are the Top 10 Supplements Bodybuilders Take.
A WPI or whey protein isolate should be your first supplement to start with for body building. Protein is the building blocks of muscle and getting it in a delicious shake is an easy way to make sure your muscles are getting the protein they need.
Muscles are grown when they are at rest, not when you are training which is what many people think. When you train you are actually creating micro tears in your muscles it’s when you are at rest that these micro tears are filled in with the amino acids that your protein shake provides, thus growing your muscles. So you can see that if you are not getting enough protein in your diet you simply won’t be able to grow.
Creatine is one amazing supplement and a must have for anyone who is wanting faster gains. Its primary focus is on replenishing ATP stores (energy molecules) allowing for a longer, harder workout and overall better endurance, it also attracts water to the muscles, when your muscles are well hydrated recovery is faster and endurance is better. Having better workouts is going to result in greater strength, faster growth and better results. Creatine should be taken at 5mg daily; you may opt to take it pre or post workout whichever works best for you, and as long as you get that 5mg dose daily then creatine will work for you!
Branch chain amino acids (BCAA’s) are exactly what your muscles are asking for. They are a group of three amino acids, leucine, isoleucine and valine, which come in a 2:1:1 ratio in the form of BCAA supplements. BCAA’s will aid you in muscle growth faster by recreating damaged tissue in the muscles after a training session. This means faster recovery allowing you to train again quicker. They also create an anabolic environment in your body which means growth instead of catabolic which is the breaking down of proteins. BCAA’s are best taking directly before or during a training session.
Casein whey protein
Like whey [protein casein also comes from milk. Caseins actually make up 80% of the protein that comes from milk; they are bigger particles and therefore are digested slower than your whey protein. Casein protein aids in protein synthesis which creates bigger, more tones muscles and increases fat loss. Because casein is slower digesting then whey [protein many people will take it as their before bed protein which will enable our bodies to stay anabolic throughout the night, it will also stop you from eating unnecessary meals as you will feel fuller for longer. It’s a win, win for you!
Omega 3 fatty acids
These fatty acids are extremely important to our bodies and unless you are eating 3 fatty fish meals a week you are likely deficient in them. For the body builder omega 3 plays an important role, it helps with muscle soreness, joint inflammation, faster recover, fat burning and can prevent many different diseases such as heart disease and even caner! These are usually taken as fish oil supplements on a daily basis.
Glutamine can provide a long list of benefits to body builders including, faster recovery, improved protein synthesis, stopping the breakdown of muscles, aids in muscle growth, metabolises fat and helps to synthesis HGH (human growth hormone) within the body. There is no wonder it makes the list, it is defiantly a supplement to consider taking. During a workout glutamine is diminished so it important to supplement straight after your workout with around 5g.
High amounts of estrogen are not something that a body builder wants, it can leave you with unwanted stubborn fat, slower muscle growth and other health problems like low libido, male breast cancer and prostate problems. Estrogen blockers eradicate the excess estrogen that is found floating around in our bodies. High levels of estrogen start to happen as we age, testosterone lowers as it is converted into estrogen in our bodies, and this can start from around 30years old, so unfortunately it’s bound to happen. Estrogen blockers work by stopping testosterone being converted into estrogen which will create an effect of more testosterone being created naturally. These are usually taken as capsules in the morning.
Vitamin and mineral supplements
Many of us out there are leaving gaps in our diet without even knowing it that is why it is important to take a good vitamin and mineral supplement to fill in those gaps. Minerals are enzyme activators and many vitamins are co enzymes, meaning that without certain minerals they are useless. Minerals such as zinc and magnesium interact with many anabolic hormones such as testosterone, insulin and growth hormone all of which play a very important role in muscle building. So you can see that getting all your vitamins and minerals is very important.
Many people fear the post workout carb, assuming weight gain is just around the corner but in fact carbs aid in your recovery and growth. As you train your main fuel source is glycogen, which comes from carbs! Glycogen is simply stored glucose, who knew? So when we train we use up all our stores of glycogen so adding a post workout carb will replenish these stores allowing you to recover faster. Denying your muscles of glycogen after a workout is not something you want to be doing if growth is your main goal. So never fear the carbs there are there for all the right reasons.
Arginine is an amino acid that helps with protein synthesis, it also increases fat loss and encourages the release of growth hormone, all the things body builders want and need. Arginine will also boost nitric oxide which primarily vasodilates, pumping oxygen and nutrients to you muscles faster, this will reduces muscle damage and promote healing. Taking this preworkout is your best bet!
So there you have it my top 10 supplements if you really want to grow! Now you know what they are you can really let the gains begin!