Learn About Supplements Part 1

When it comes to Bodybuilding there are many supplements to choose from but the question is what ones should you buy which will help you produce results? In this two part article we will list the top 8 Bodybuilding supplements that will actually help you with Bodybuilding.

Lets start with the top 4 first…

1. Creatine

What Is Creatine?

Creatine is a natural supplement which undergoes a conversion in the body to creatine phosphate. Creatine phosphate, in turn, assists in the production of adenosine triphosphate, which serves to provide the energy required for muscle contractions.

How Creatine Benefits Bodybuilders

Creatine can prove to be pivotal in enabling bodybuilders to get closer to their goal. For one thing, it leads to enhanced muscle fiber size while promoting an increase in fat-free mass. It also increases muscle strength and power, thereby enabling you to work out with more zeal and enthusiasm. Creatine also leads to a reduction in recovery time which makes it certain that you do not have to worry about feeling sore hours after working out. It brings about an improvement in your workouts while enabling you to exercise with maximum intensity. The supplement also serves to increase bone regeneration.

How to Take Creatine

To ensure that you get the most of what the supplement has to offer, you need to make sure that you take it properly. Creatine is usually taken in powder form. It is seen that creatine works best when taken in large doses for front loading and following it up with a maintenance dose. It will also prove to be a good idea if you divide the servings of the dose that you intend to take throughout the day.

2. Whey Protein

What Is Whey Protein?

Whey protein refers to a mixture of globular proteins and is a byproduct of cheese production. It is available in the market as a dietary supplement.

How Whey Protein Benefits Bodybuilders

Whey protein can prove to be valuable for bodybuilders in their endeavor to lose weight while preserving muscle mass. When combined with resistance exercise, this supplement leads to an improvement in muscle protein synthesis which, in turn, enhances muscle strength. It also leads to the promotion of growth of lean tissue mass. Thus, it provides assistance to bodybuilders in maintaining their physique and carrying out their workouts optimally.

How to Take Whey Protein

The supplement is available in powder form. The dose that would be suitable for you depends on the protein requirements of your body. For instance, an athlete or a bodybuilder looking to lose body fat without losing muscle mass would have a different ideal dose as compared to someone who is just looking to lose weight. Make sure that you determine the dose that is suitable for you prior to usage so that the risk of incurring side effects can be minimized.

3. Branched Chain Amino Acids

What Are Branched Chain Amino Acids?

Branched chain amino acids are essential amino acids which need to be taken in the diet since they are not produced by the body. As it is well known, amino acids are building blocks of protein which are integral for muscle synthesis.

How Branched Chain Amino Acids Benefit Bodybuilders

Using branched chain amino acids can make the journey of bodybuilding quite convenient and feasible. This is because an intake of this supplement leads to an improved exercise performance. They shorten the recovery period following a workout by reducing the serotonin levels that cause fatigue. Use of branched chain amino acids also reduces muscle breakdown. It is important to keep in mind that branched chain amino acids are metabolized in the skeletal muscles, which is why when one indulges in strenuous exercises, they need to take the supplement. Owing to its usage, repair of damaged muscles will be hastened and there would be an improvement in muscle function as well.

How to Take Branched Chain Amino Acids

Branched chain amino acids can be taken by either bringing about dietary modifications or opting for a supplement. It is advisable to consume up to 3g of the supplement at a single sitting, thrice a day. Meat and dairy products are found to be enriched with branched chain amino acids.

4. Beta-Alanine

What Is Beta-Alanine?

Beta-alanine is a naturally occurring amino acid which is a hybrid between L-glycine and GABA, both of which are potent neurotransmitters. Perhaps this is the reason why some people experience a response similar to that of caffeine when they consume it.

How Beta-Alanine Benefits Bodybuilders

This is another supplement that can prove to be of value to bodybuilders in their endeavors. For one thing, it leads to an improvement in physical performance during high-intensity workouts. It also makes strength training convenient and delays muscle fatigue. In some cases, it is also seen to promote lean mass while showing a positive impact on resistance training.

How to Take Beta-Alanine

Like every other supplement, it is important to take beta-alanine in the right dose so as to make it certain that you extract maximum benefit from it without incurring any side effects. The standard daily dose lies somewhere between two and five grams. This supplement is not exactly dependent on the time that you take it. However, most people prefer to take it prior to a workout.

High doses of the supplement can lead to a tingling sensation which is called paresthesia, which is why it is recommended to divide the dose throughout the day.