The supplement industry is growing bigger every year which means there are now more bodybuilding supplements than ever before. With so many supplements on the market it can be hard to choose the ones that actually work especially if your on a tight budget, but if you really want to take yourself to that next level and maximise your muscle growth then taking these 4 supplements will get you there faster. They’re listed in order of priority, from the absolute most critical to the less crucial ones you can do without if money is an issue.
#1 Creatine Monohydrate
Supplementation with Creatine Monohydrate can increase Creatine storage in the muscles and nerves by up to 40%. Now if you combine this with training what you will see is that your strength and power increases much more rapidly, so there will be more muscle and lean mass because you get more protein synthesis in the muscle. Creatine also adds water to your muscles, which helps them recover quicker and allows you to workout longer.
Creatine is one of the most researched supplements in the industry and sits at the number 1 spot because it’s been proven to be the most effective and cheapest supplement you can buy.
How To Take
It’s recommended that everyone should take 5 grams of Creatine Monohydrate with water at any time of the day everyday. Furthermore a loading phase (when you take a higher dose of Creatine for the first couple of days) is not necessary when taking Creatine. The only reason why this is out there in the first place is because supplement companies want to make more money since by making you finish there products faster, you’ll need to buy there products more often. Lastly, Creatine does not need to be cycled you can take it everyday and it doesn’t have any bad side effects.
Pre workouts normally contain a mixture of ingredients such as creatine, l-arginine, beta alanine, l-citrulline, caffeine and a blend of vitamins. When these ingredients are combined together and taken you will notice an increase in your mental focus/concentration, endurance, energy, strength, speed and power while training in the gym. This increase will allow you to lift heavier weights for more reps which typically results in more muscle growth. Additionally, pre workouts are especially useful after a long/tiring days work or when you’re feeling down/unmotivated to train because once taken you will have so much energy it literally forces you to go to the gym to destroy some weights.
How To Take
Depending on the brand of pre workout you would normally mix up 1-3 scoops with water 30-45 minutes before your workout. It is very important to know that you should never exceed more than 3 scoops in any 24 hour period due to the high caffeine content or else it may cause heart problems. Furthermore, taking a pre workout everyday will result in it being less effective each time because your body will build up a resistance to it. So to prevent that pre workouts should be cycled on/off every 2 days.
#3 Whey Protein Powder
When it comes to building muscle whey protein is probably the first supplement you tend to think of and for a good reason because whey can help with muscle development/physical performance. This is backed by many scientific studies which have shown that whey is the fastest absorbing protein available for purchase. Furthermore, it is an excellent way to get more protein without getting much fat or carbs as you would if you ate other foods with high protein like meat or cheese.
How To Take
For the best results 20-40 grams of whey protein should be taken after training, but it is also convenient to get in your daily protein intake when wholefoods is not an option. Although there is one big thing that you should be aware off, which is to not go over the daily recommended dosage of the whey protein powder because doing so can overburden your liver and lead to serious health issues.
#4 Branched Chain Amino Acids (BCAAs)
Branched Chain Amino Acids are the building blocks of muscle mass/size because it is composed of three key amino acids; L-Valine, L-Leucine and L-Isoleucine. Together they are responsible for activating protein synthesis (the process by which the body makes new proteins to rebuild your muscles as quick as possible) in your damaged muscles tissues and without an adequate supply of BCAAs your body won’t be able to fully repair those damaged muscle tissues leading to less muscle growth. Furthermore, your body cannot make these amino acids from other compounds so the only way to get them is to take a BCAA supplement.
How To Take
Take 3-5 grams of BCAAs with water 30-45 minutes before your workout and then straight again after your workout. This will increase your performance in the gym and repair your damaged muscle tissues ASAP to ensure you are ready for your next gym session.
To sum up it is important to remember that supplements should not replace real foods, but they can aid you with your diet and training goals. If you have anymore questions about these 4 supplements then leave a comment below.