It’s natural for new bodybuilders to want to see results quickly, and many think that taking supplements will help them get bigger faster. However, with so many supplements on the market, is hard to know which are the most effective and which don’t work at all.
Bodybuilding requires key nutrients for muscle growth, so supplements need to contain these specific ingredients to be effective.
If you want to see big gains quickly, here are some of the nutrients you need.
Protein is one of the most important nutrients for bodybuilders and should be a primary ingredient in any supplement.It increases muscular strength and size, and also prevents catabolic activity (muscle loss) when you burn calories through lifting and dieting.
Specifically, it stimulates protein synthesis, which means your muscles will recover faster after your workout.
Whether you take it before or after your workout depends on which type of protein it is.
Both whey and casein proteins come from milk. Whey is a liquid by-product of the cheese-making form. The body digests and metabolizes whey within a few hours, so it’s most effective just before or during a workout.
Casein protein is also derived from milk, but it contains more types of amino acids. The body digests and absorbs it slowly, so it’s more effective when you take it at night and use the long rest period to repair muscles.
Whey and casein are the most common forms of protein in powdered supplements, but egg- and soy-based supplements are available for those who can’t tolerate dairy products.
Multivitamins provide essential vitamins and minerals for all the body’s systems, including your hormonal system and your metabolism.Bodybuilders need minerals to keep their bones and connective tissues strong and vitamins to help absorb minerals properly.
If you are following a strict diet for bodybuilding multivitamins can provide some of the nutrition your diet may be missing.
Many bodybuilders adopt low-fat, high protein diets and sometimes focus on meat and fish while ignoring fruits and vegetables.
While a balanced diet is the best source of vitamins and minerals, a multivitamin can provide the vitamins and minerals that a strict bodybuilding diet can lack.
3. Fish Oil
Fish oil contains essential fatty acids and Omega-3 fatty acids, the good fat is fish, nuts, and flaxseed.
Fish oil is a concentrated source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), fatty acids that most people don’t get enough of unless they eat a lot of fish.
Omega-3 fatty acids also reduce inflammation throughout the body and have many protective qualities such as lowering triglyceride levels, reducing the risk of cardiovascular disease, supporting the nervous system and maintaining joint flexibility.Because fish oil supports the circulatory system and enhances blood flow, it can help your muscles recover from workouts.
Look for a high-quality fish oil supplement in that is at least 50% EPA and DHA – low-quality supplements don’t contain enough of this important nutrient.
Creatine is an energy source that helps the body use adenosine triphosphate (ATP) to provide energy during intense exercise.
It’s an organic acid that helps the body produce more energy for muscles under stress, and supports muscle growth by helping muscles recover faster.Creatine also draws water into muscles immediately after a workout, making them appear larger and more defined.
While this effect is temporary, it can provide a psychological boost and motivation to keep working out.
Simple carbohydrates such as potatoes, pasta, and fruit provide quick energy for workouts.
Since they are digested quickly and facilitate glycogen and protein synthesis, the body uses the energy from glycogen during workouts rather than using fat and muscle.