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Complimentary Bodybuilding Supplements

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Complimentary Bodybuilding Supplements

As a natural bodybuilder, I know first-hand there’s no substitute for a good diet and exercise training program.  However, properly supplementing your diet and exercise program can without a doubt help you improve your results.  In no particular order, here are my favorite bodybuilding supplements.

Protein

protein supplements - Complimentary Bodybuilding Supplements

Lifting weights stresses and breaks down muscle tissue and in response to this stress, the body adapts by using protein to make the muscles bigger and stronger. Protein, which is comprised of amino-acids, helps the body repair, and rebuild stressed/damaged tissues in the body. Ideally, as a bodybuilder you should try to consume at least .8 grams of protein per lb bodyweight on a daily basis. That’s roughly 144 grams of protein for a 180lb person.  However, reaching those requirements isn’t necessarily easy and can involve loads of cooking.  By supplementing with protein, you can reach those requirements and save yourself some time in the kitchen if you’re in a hurry.

Creatine

eatine powder supplements - Complimentary Bodybuilding Supplements

During times of intense energy expenditure like weight training, adenosine triphosphate (ATP) is rapidly depleted (seconds) from the muscle cells and can take minutes to replenish.  However, supplementing with creatine supplies the muscles with more energy by helping with the formulation of (ATP).  Therefore, allowing you to do more work for a longer period of time which in turn should lead to more muscle gains, but when it comes to creatine, more isn’t necessarily better. Because your muscles and body can only store so much, supplementing with approximately 5-10 grams daily pre or post workout is ideal.

EFA’s

essential fatty acids aka healthy fats - Complimentary Bodybuilding SupplementsEssential Fatty Acids aka healthy fats help suppress the production of pro-inflammatory compounds in the body, provide us with energy, help us absorb vitamins, and supports a strong immune system. Plus, according to research published in the Journal of Applied Physiology by a team of Penn State University researchers, a positive correlation exists between dietary fat and testosterone levels.  EFA’s also play key roles in benefiting conditions such as arthritis, diabetes, inflammatory bowel disease(IBS), autoimmune disorders, and aging. Because EFA’s cannot be made in the body, they must be obtained through diet and/or supplementation. Exactly how much do you need? The USDA recommends that only 20%-35% of your diet come from dietary fat as these ranges have been associated with a reduced risk of chronic diseases, and it provides adequate fat intake for essential nutrient absorption.

Caffeine

prolab caffeine supplements - Complimentary Bodybuilding SupplementsCaffeine competes with adenosine, which is responsible for slowing down nerve activity in the body, and therefore effectively blocks adenosine receptors in the central nervous system (CNS) causing a stimulatory effect on the body. This surge in energy can provide you with what you may need to maximize your workout by allowing you to work harder and longer. According to a study published in the Journal of Strength and Conditioning Research in 2006, subjects increased their one-rep max for the bench press simply by having a caffeinated drink one hour before training. However, it is very important for bodybuilders to understand their caffeine limit as too much caffeine has been associated with negative effects such as sleep deprivation, nausea, cramping, anxiety, fatigue, headaches, gastrointestinal instability, muscle tightness, muscle cramping, and dehydration.

Multi-Vitamins

Multi Vitamins - Complimentary Bodybuilding SupplementsVitamins are an essential micro-nutrient that you need in order to be healthy and perform at your best athletically.  Generally, since we cannot synthesize vitamins or can only do so in amounts insufficient enough to meet our body needs, they must be obtained from the diet.  Ideally, you want to be consuming these vitamins through foods, but dietary supplements can help if you aren’t getting adequate amounts from your diet.  As a bodybuilder, it’s reasonable to think that you may need extra vitamins and minerals compared to the average person for two reasons.  First, you’re burning hundreds of extra calories through intense physical activity, and second, many bodybuilders are in caloric deficient state as they’re attempting to lose fat.   A mineral deficiency may impair performance so it’s important to supplement with a multi-vitamin to ensure you aren’t deficient in any vitamins and minerals.

Supplements are by no means a replacement for a solid diet and exercise program.  However, properly complimenting your diet with certain dietary supplements can help you improve your results.

Complimentary Bodybuilding Supplements was Written by Julian Brown

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Author Profile: Julian Brown

JulianBrownTraining.com Julian is the co-owner of 107 Fitness Studio, an established fitness writer, a professional natural bodybuilder, a fitness nutrition specialist, and a certified personal trainer. He began strength training at the young age of fourteen to improve his sports performance and hasn’t looked back since. Julian is a graduate of Grambling State University, ACE & NASM certified, and he has over a decade of personal experience in strength training.

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.

Comments (6)

  1. Darlene says:

    Hello,
    I just want to know if I’m doing things right,
    I train 3x a week, (I’m not a pro, I just like to keep in shape).
    To boost up my muscle and reduce fat, I do Cardio+Toning, Cardio+core and cardio lower body. After each exercise, I run for 30minutes or combine it with ergometer rower. During training days, I eat whey protein shake in the morning and one after training. I also take one pill of L-carnitine before each training. So my question is, am I on the right track? Should I take more supplements?
    Thank you :)

    • Going to the gym and being active is a great start. However, I recommend hiring or seeing a professional that way he/she can give you a proper assessment and then let you know if you specifically are doing the right program to reach your goals.

  2. Great article (as usual) Julain, substitute L-glutamine for creatine and you got the only supplements I take.

  3. Fish oil supplements are good, but in my opinion it’s always best to try to get your efa’s from your diet. Most nuts and seeds, natural peanut butter, avocado, flax oil, and olive oil are great alternatives if you don’t like eating fish.

  4. Jonathan Meyers says:

    Great tips. What are the best foods for healthy fats? I’ve heard fish is a great source but I’m honestly not much of a seafood person. Do fish oil supplements offer the same value?

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Post Category: Bodybuilding, Nutrition, Supplements