Here’s the truth: bodybuilders, whether they are athletes or not, cannot rely on exercise alone, so they need the top 10 bodybuilding supplements. Depending on the combination, they can promote weight loss, healthy gut microbiota, and, most of all, optimum nutrition.
Top 10 Bodybuilding Supplements for Stronger, Better Muscles
Of the top 10 bodybuilding supplements, protein is definitely on the top five. It is one of the best sources for increasing the muscle mass. Proteins help fuel many functions in the body, including creating new tissues.
Proteins these days come in different forms. There are protein-rich foods such as lean cuts of poultry or meat, as well as eggs. They can also be soy, brown rice, pea, or whey protein powder. Vegans and those intolerant to gluten or dairy can choose special-needs proteins.
Protein supplements may be taken as a pre-workout or post-workout meal. The most important thing is to reach the ideal protein intake, which is 0.8 to 0.9 grams for every pound of the current body weight.
To make the most of proteins, look for those with essential amino acids, which serve as the foundation of protein.
Creatine is the granddaddy of muscle-gaining supplements. It’s a combination of three different types of amino acids that work in the following ways:
It boosts the amount of fast energy available in the muscles during weightlifting. This allows longer exercises.
Creatine helps the muscles stretch by drawing more water in. This also encourages long-term growth, increases their size, and helps build strength within them.
It increases the insulin levels, which also contributes to helping the muscles grow.
Add around 2 to 5 grams of creatine supplement to a protein shake prior to the workout to give a double boost of important supplements that aid in muscle building and weight gain. It can also be consumed on non-workout days with a high-carbohydrate diet.
3. Omega-3 Fatty Acids
One of the top 10 bodybuilding supplements is omega-3. Studies have shown this fatty acid is good for heart health. It can keep the heartbeat steady during a workout. It also lowers the amount of oxygen burned, boosting endurance.
Omega-3 fatty acids can also speed up post-workout recovery. They can enhance any gain from the gym session and help the muscles function more efficiently.
This beta-amino acid occurs naturally in the body. Taking it as a supplement increases the amount of carnosine in the muscles. It then leads to a reduction in feelings of fatigue after lifting heavier weights. It can also reduce the acid that causes the burning sensation after taking on a challenging set.
5. Branched-Chain Amino Acids (BCAAs)
One of the top 10 bodybuilding supplements, it is a combination of the amino acids isoleucine, leucine, and valine. It can help prompt protein synthesis in the muscles.
BCAAs can also reduce the potential damage to the muscles during a lifting session. They can also decrease the feeling of soreness and increase endurance. In turn, it can make a person feel they are exerting less effort during workouts
HMB stands for beta-hydroxy beta-methylbutyrate (HMB). It repairs and protects muscle tissues by decreasing the rate of protein breakdown and increasing the rate of protein synthesis.
Taking HMB supplements help users feel stronger, allowing them to take on heavier weights. It is, therefore, helpful to those in a bulking plan.
HMB is also another great supplement for those looking to cut down the length of time it takes for their muscles to recover.
One of the top 10 bodybuilding supplements, glutamine can be one of the free-form amino acids. It means it doesn’t create a chain with the other amino acids.
Glutamine makes up 61% of the muscles, and is central to muscle function — it’s the primary way of transporting nitrogen into your muscles. It increases the amount of leucine, which is essential to help build muscle.
It also decreases the rate of muscle breakdown and keeps the immune system healthy. Taking glutamine supplements replaces the stores depleted from the muscles during a workout.
L-carnitine doesn’t provide the immediate muscle-mass building boost that some of the other supplements on this list provide. What it does do is help the body transport fat to the cells for fuel. That gives you a much-needed increase of energy for an intense gym session.
This also benefits if the goal is weight loss along with muscle gain. Many bodybuilders use L-carnitine when looking to shed fat before a big fitness competition. It also helps increase blood flow through the muscles. It therefore helps deliver hormones and vitamins and minerals to where they’re most needed.
One of the natural steroids, beta-ecdysterone can be found in over 150 types of plants, including spinach. It’s another supplement appreciated for the protein synthesis boost it provides, which helps increase muscle growth. It also provides the muscles with added strength and endurance.
10. High Molecular-Weight Carbs (HMCs)
Eating regular carbohydrates after a workout can lower cortisol levels. This keeps the body from consuming the muscle tissue as fuel and boosts the insulin in the blood to promote muscle growth.
HMCs pass through the intestine at a much faster rate than normal carbs, and they are absorbed by the blood more quickly as well. The speedy delivery of the nutrients allows the muscles to recover and grow more efficiently.
What are BCAAs? Learn more about one of the top 10 bodybuilding supplements in this video from PictureFit:
These top 10 bodybuilding supplements can make your fitness plan more effective. Keep in mind, however, that safety should always be a priority. Consult a doctor, dietitian, or a fitness coach for more information. Take only the recommended dosage.
What are your top 10 bodybuilding supplements? Share your list below!