Bodybuilding supplements can be an invaluable way to build muscle and improve your workouts, but their misuse could potentially put your health at risk. Use them wisely!
Creatine boosts your muscle energy and allows for more reps in the gym, fish oil helps reduce inflammation and improve heart health, Beta-alanine buffers hydrogen ions that cause fatigue, while BCAAs support protein synthesis during recovery.
Creatine
Creatine serves as an instant energy boost during bursts of intense activity such as weight lifting or sprinting, making it a popular supplement among bodybuilders and competitive athletes alike. Recent research indicates it could also help slow the loss of muscle that occurs with age (known as sarcopenia).
Protein is another essential building block for muscle. While most can get sufficient amounts from their diet alone, some individuals supplement with additional proteins in order to promote muscle growth and recovery.
Bodybuilders who wish to prepare for competition typically take an array of supplements designed to boost performance, aid recovery, shred fat efficiently and deliver essential vitamins. Many bodybuilders use stacking – the practice of taking multiple supplements at the same time in order to enhance results – although this practice can cause side effects like fluid weight gain and nausea.
Fish oil
Fish oil provides essential omega-3 fatty acids essential for maintaining muscle mass and cardiovascular health, thus decreasing risk. Before beginning any supplementation regimen, however, it is recommended consulting a physician.
Bodybuilders may experience muscle soreness after workouts, known as delayed onset muscle soreness (DOMS). According to one study, omega-3 fatty acids reduced DOMS by decreasing inflammation levels within their muscles.
Omega-3 fatty acids also enhance protein synthesis and resistance training, making fish oil an invaluable supplement for bodybuilders during the “cutting” phase of competition prep. Some individuals may experience discomfort when taking fish oil supplements with enteric-coated capsules; to reduce any such issues.
Beta-alanine
Beta-alanine (trademarked CarnoSyn) has become one of the best-known bodybuilding supplements. Often associated with pre-workout supplements that feature it, its popularity stems from its signature “tingle”. Research shows it to increase muscle power output, training volume, and high intensity exercise performance.
Carnosine helps buffer this build-up of lactic acid, postponing fatigue and enabling you to push out game-changing reps that lead to bigger gains.
Studies show that daily beta-alanine supplementation can increase carnosine levels by as much as 80%. To maximize uptake and effectiveness, look for instant or sustained release formulations such as sports drinks and multi-ingredient preworkout products with instant release formulas.
BCAAs
Branchd chain amino acids (BCAAs), such as leucine, isoleucine and valine are broken down within muscles to produce energy for exercise, stimulate protein synthesis and drive growth. Supplementing BCAAs before, during, and after resistance training increases cellular ATP production for increased training intensity.
BCAAs provide essential fuel for intense workouts by sparing glycogen. BCAAs enhance performance by maintaining an uninterrupted source of energy to your working muscles while attenuating cortisol’s catabolic effects that break down muscle tissue.
BCAAs can be an effective supplement to add to your diet if you’re engaging in cardio at a deficit and looking to reduce calories consumed through cardio. Powder forms of BCAAs make taking them simple; simply mix with protein shakes or drink during cardio sessions for best results.
Caffeine
Caffeine is an integral component of bodybuilding supplements. Studies have demonstrated its efficacy at increasing endurance and strength while simultaneously decreasing muscle soreness and shortening recovery times. Caffeine works by blocking adenosine receptors in your brain which normally cause sleepiness – effectively making you stay alert all day long!
Caffeinated products may cause digestive discomfort for some people, including acid reflux. Caffeine can also increase peristalsis – the movement of food through your intestines – so finding an appropriate dose is crucial; typically this means three to six milligrams per kilogram of bodyweight.
Supplements may help build muscle, but resistance training and adequate sleep remain the cornerstones of success in muscle building plans. Furthermore, diet is also key when it comes to muscular growth; eating well-balanced meals while adhering to your recommended daily calorie intake should maximize results.
