A proper diet and weight lifting aren’t enough alone to get the physique that bodybuilders desire. Supplements are one of the best ways to get the most out of intense training sessions and build muscle while trimming away fat. There are thousands of supplements on the market for bodybuilders. Learn which ones will help the most while bodybuilding with these tips.
Branded Chain Amino Acids
Branded chain amino acids (BCAA) helps repair muscles and speed up recovery. Sipping BCAAs between sets is a great way to keep energy levels high and prevent sore muscles. A 2010 study that was published in the International Journal of Sports Nutrition and Exercise Metabolism reported that athletes who drank 100 milligrams per kilogram of bodyweight experienced less muscle damage and soreness following a workout.
Creatine Monohydrate
Creatine helps build muscle and enhances weight lifting. Experts recommend it because it has years of research to prove its safety and effectiveness. Creatine monohydrate works by increasing the phosphocreatine and creatine within the muscle. This helps maintain high energy levels and aid in recovery between workouts. When used over a long period, creatine monohydrate has been proven to improve gains by 5 to 15 percent.
Caffeine
Caffeine isn’t just useful for waking up in the morning. The stimulant decreases workout fatigue and lowers effort perception. This means that bodybuilders who drink caffeine may be able to workout longer than those who don’t use the supplement. Studies have found it aids in both high intensity and endurance workouts.
Nitric Oxide Boosters
For an all-natural boost that is high in vitamins and minerals, nitrate-rich foods are the way to go. Radishes, beets and pomegranates are all high in nitric oxide. While research is limited, beet juice and pomegranate extract have shown promise in increasing blood flow to the bones and reducing soreness and fatigue.
Whey Protein
Protein is the basic building block of muscle. Meat can be hard for the body to digest when eaten in large quantities. Whey protein is easy to digest and improves muscle soreness and recovery. A study published in The American Journal of Clinical Nutrition showed that whey protein, when combined with a long-term workout program, led to significant increases in muscle mass.