Bodybuilding is not something we can afford to take it lightly. It is a serious business as we have poured our hard-earned money into it. We need the right fuels (read supplements) all the time as it means a question of life and death. Without right fuels and nutrition all our efforts go down the drain.
The continuously ongoing research has narrowed down on 5 must have supplements that always work. They address all bodybuilding difficulties and help us out of tricky situations. If bodybuilding is your goal you should never miss on the essential supplements for athletes.
Problem is new products appear every now and then. Choosing the right supplement is not easy. The right supplement can be crucial to fat loss, muscle building and our overall performance. Before deciding to purchase you should know about the supplements we must all take.
#1 Whey & Casein Protein, both are essential at all stages of bodybuilding
Whey, a quick acting protein and it fuels the muscle cells quickly. Casein has a very slow response but its effect lasts longer than whey. Both whey & casein are a rich source of BCAAs (branched chain amino acids) and help the body to build and repair muscle fibers. It also reduces the loss of other amino acids to form muscle during exercise.
Studies indicate that whey protein supplements help build a stronger immune system and athletic endurance. It is also touted as a way to increase energy, overcome stress and better mental focus.
Best Time to Supplement
Before and after a workout are the best times to supplement your body with whey protein.
#2 BCAAS (in addition to whey protein)
Though whey protein does contain BCAA, for muscle building you need to provide your body with full spectrum of this nutrient. When you start on grueling workout, this very same BCAA supercharges your immune health taking care of the stress so generated.
BCAA, moreover as a supplement quickens the process of protein synthesis. This makes BCAA particularly invaluable for bodybuilders. As you increase your resistance training efforts, this BCAA supplement becomes an essential one.
Ideal time to Supplement
Opt for a 4:1:1 ratio of leucine, isoleuicine and valine and have it 15-20 minutes before your workout.
As your workout depth increases, having a shake in between is beneficial. This drink reduces protein breakdown and gets a continuous energy flowing in your body.
#3 Creatine the Recognised Nutrient by Sports Bodies
Muscles are made up of water and creating causes them to draw water from the rest of your body. It is the most effective nutrient which is highly effective in high-intensity training activities. Whenever you are weight training, creatine is the mandatory supplement and is acknowledged by most sports bodies.
You may be surprised to know that creatine is one of the most researched supplements. A lot of flesh foods like chicken and fish have it. Your body also processes creatine. Skeletal muscles contain 95 percent of all creatine and it is involved in the processing of the energy required by muscles. Naturally, energy demands multiply during training.
Be sure to drink extra water to compensate for the water loss. In fact water is the biggest need whenever you are involved in weight lifting and strenuous exercises.
Best time to supplement creatine
Consume it as a pre- or post-workout shake. You can easily mix it with other supplements. The best way to increase absorption of this essential, you better drink it with a shake having carbs as it increases insulin levels.
#4 A high-quality Multivitamin
Multivitamins ensure you don’t miss out on essential nutrients not commonly found in supplements. Many metabolic reactions need specific vitamins and by consuming them you enhance the growth of your lean muscle mass.
The antioxidants help maintain a perfect immune system and also help in optimizing digestion. Good digestion means proper utilization of all the nutrients you consumed and every body part is benefited.
Your ruptured muscles also get speedy recovery and you easily overcome fatigue by increasing your stamina.
Bes time to supplement!
Needless to say you should consume it with your other supplements.
#5 Glutamine, helps to lose fat without losing muscles
Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles.
Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.
During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis.
When to Supplement Glutamine?
Consume it along with other supplements and it will show its mettle.
These were the top 5 supplements no bodybuilder should miss at any cost. Your arsenal should have all these time tested nutrients so that you should never fall behind in your time schedule and never miss any goals.