If you’re a passionate bodybuilder, it is not easy to choose the best muscle-building supplements, especially with so many available options. I have mentioned the 5 best supplements to help you in your journey.
1. Protein powder
Protein is an important element to help build your body. However, if you are thinking about building muscles, you will require more protein than your body’s capacity to break it down through natural processes.
A normal person gets all the proteins from protein-rich foods. But few people face problems as they often eat lots of protein-based food, but the result is still unsatisfactory. If you’re one of the latter, you must have protein powder.
Various types of protein powder are available in the market, like whey protein powder, soy protein powder, etc. The most famous one is whey protein powder.
This kind of powder digests extremely fast and quickly enters the bloodstream. As a result, it helps gain muscles within a short time and strengthens the muscle mass. Here the muscle protein synthesis is bigger than using soy powder.
Many studies revealed that taking protein supplements results in slight muscle gain in people who exercise regularly. So instead of adding extra carbs, exercise daily.
Milk is a great source of protein and calcium. However, lactose-intolerant people can consider consuming plant-based protein supplements.
Trilogy Nutrition provides 100% natural vegan plant protein powder in chocolate flavor. The protein present here will help build muscles, reduce fatigue, repair damaged tissues, etc.
2. BCAAs
The full form of BCAAs is Branched-Chain Amino acids. It has three important amino acids: leucine, isoleucine, and valine. Though they are present in protein-based animal-sourced foods like meat, egg, dairy, fish, etcPeople prefer to take supplements of BCAAs.
Because they don’t get sufficient BCAAs from protein-rich foods, it also ensures your body has enough amino acids to build and repair muscle tissues.
Other amino acids like beta-alanine or L-glutamine can be found in different body-building supplements. You will get various results based on the timing of consuming BCAAs.
If you consume it before the workout, it will decrease post-exercise muscle soreness and will boost the recovery process. Taking it during exercise will reduce the level of protein breakdown and fatigue.
Furthermore, it will assist in sparing muscle glycogen.
3. Creatine powder
Creatine is a molecule that has three amino acids, which are L-arginine, glycine, and L-methionine. The body produces it in a small amount. That is why the bodybuilder needs creatine powder.
This boosts muscle creatine up to 40%. Creatine is an important supplement in the bodybuilding journey and has many benefits. To know more about it, follow the list.
- Gives energy to your muscles and tissues.
- Increases muscle gain and strengthens it.
- Enhances your muscle mass rapidly by improving your workout performance.
- Boosts water content in the muscle cells.
- Activates hormones that take part in growing your muscles.
- Reduces the protein breakdown in muscles.
- Helps to do intense exercise for long hours and recover from post-workout muscle stress.
There are two ways to store maximum creatine in your body. One is short-term creatine load, and the other is rapid low dose protocol. For the first one, you can consume 20gm creatine daily for 7 days.
Include 5gms extra supplement per day. For example, to follow the second one, ingest 5gm creatine a day.
4. Multivitamins
Multivitamins like omega 3, fish oils, ashwagandha, shilajit, etc., are essential for muscle growth. Unfortunately, our bodies can’t produce these, and you often need to seek supplements from them.
The high amount of EPA and DHA in fish oil helps heal post-exercise muscle soreness. As a result, you will feel less pain and swelling. Consuming fish daily to meet the daily omega 3 needs is difficult and costly.
Instead, you can take supplements of it. Many multivitamins contain 21+ vitamins and minerals to support, develop and repair muscles. Before intaking any multivitamin supplements, make sure to consult your doctor.
5. Caffeine
It reduces tiredness during workouts. Caffeine also assists in cutting off extra carbs and boosting the metabolism by 20%. To get better results, drink it 30 minutes before the exercise.
Over to you…
You need proper nutrition and a workout plan with supplements to get the most of it. Make sure you consume sufficient calories and proteins needed for your body and practice weight training daily.
