Diet and nutrition play an equally important role in getting in shape. Bodybuilding supplements have contributed much in achieving fitness goals[1] for an athlete. Be it a faster post-workout recovery or maximizing lean muscle growth, bodybuilding supplements have always helped bodybuilders achieve more from every workout sessions. But the crux lies in taking the right amount of nutrition for the right purpose. Read this kickass blog post to know more about must have supplements to make your workout routine a better one.
Creatine
Creatine is unarguably one of the most common supplements taken by athletes and bodybuilders these day.
Creatine, a natural occurring nitrogenous organic acid that is found in human vertebrates and skeletal system provides the energy supply to all body cells, especially muscles.
To simplify the meaning, Creatine is nothing but a basic fuel that helps bodybuilders and athletes by supplying much-needed energy for intense workouts and exercises. Apart from supplying energy, Creatine also promotes the growth of lean muscle mass
Here are major benefits of Creatine as a bodybuilding supplement –
- Enhances performance
- Promotes lean muscle mass
- Boosts testosterone
- Faster recovery
- Aids fat loss
Glutamine
Glutamine or L – Glutamine is a non-essential amino acid which is known for improving immune system and thereby enhancing muscle growth and protein synthesis. Moreover, Glutamine is very effective in reducing muscle soreness after an intense training session. And in fact Glutamine consists of approximate 15-25% of nitrogen content, which is one of the main reason why we consider it as an important bodybuilding supplement. Here are other major advantages of Glutamine –
- Strengthens immune system
- Increases strength and endurance
- Reduces post workout muscle soreness
- Slows down muscle loss
Whey Protein
There is absolutely no doubt in the fact that Whey protein is the most known and consumed supplement[3] in the field of fitness and bodybuilding.
Whey Protein, a mixture globular proteins, is obtained as a secondary product in cheese production process.
“Creatine + Glutamine + Whey protein – A deadly bodybuilding supplement combo!”
Well, everyone knows how important Protein is for building strong muscles and achieving fitness goals. Whey protein not only helps build lean muscles but also contributes in much needed fat loss. It also provides the body with adequate amount of macro minerals like calcium and magnesium.
Take a look at what keeps Whey Protein at the top among other bodybuilding supplements –
- Maximizes lean muscle gains and improves performance
- Prevents protein degradation and improves protein synthesis in the body
- Boosts metabolism process
- Efficient absorption of nutrients and minerals
Dextrose Monohydrate
Dextrose Monohydrate is one of the best supplements that can be taken during the workout session. It is a carbohydrate source which on its consumption releases the essential energy required during the workout. And when combined with post workout protein shakes, Dextrose Monohydrate delivers the protein and other vital nutrients to the muscle very efficiently.
Here are other reasons why you should add this energetic bodybuilding supplement in your protein shake –
- Speeds up recovery and growth process
- Gets easily absorbed
- Ultimate source of energy
- Boosts up protein synthesis
BCAA (Branched Chain Amino Acid)
Anyone who has ever been into the world of fitness and bodybuilding would have certainly heard about BCAAs. The three amino acids – Leucine, Isoleucine, and Valine, are referred to as BCAAs. BCAAs form an important part of the protein and are thus highly responsible for protein synthesis in the muscle cells. They are also known for promoting lean muscle growth along with a better recovery after an intense training session. Furthermore, BCAAs are highly recommended for increasing strength and endurance by decreasing muscle fatigue.
And other major perks of this superior bodybuilding supplement are –
- Aids fat burning process
- Reduces muscle loss and activates lean muscle growth
- Increases strength and endurance and enhances performance
- Fastens post workout recovery
Now you are well worst with “ABCD” of bodybuilding nutrition. Make the most out of your workout with the right bodybuilding supplement to achieve your goal. Have some query? Share your doubts in the comment section below.
References:
[1] Eric R Helms, corresponding author, Alan A Aragon, and Peter J Fitschen. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Published online 2014 May 12. doi: 10.1186/1550-2783-11-20.
[2] Giorgos K. Sakkas, Morris Schambelan, and Kathleen Mulligan. Can the use of creatine supplementation attenuate muscle loss in cachexia and wasting?. Published in final edited form as: Curr Opin Clin Nutr Metab Care. 2009 Nov; 12(6): 623–627. doi: 10.1097/MCO.0b013e328331de63.
[3] Volek JS1, Volk BM, Gómez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ. Whey protein supplementation during resistance training augments lean body mass. Published on J Am Coll Nutr. 2013;32(2):122-35. doi: 10.1080/07315724.2013.793580.
Also published on Medium.
