Have you gone to the gym and seen people who do a similar workout to you, but it just seems that they have an ace up their sleeve because their results are remarkably better? Well – they probably do have an ace and it is contained in the supplements they use. Now you might ask: Which supplements are the best to use for excellent results? How can I be as ripped as others in the gym?
There are many nutritional supplements available in health food stores and online. It can be confusing, considering the long list of sellers and the millions of blogs that talk about supplements. We have made the search easier for bodybuilders by discussing the following most popular and most effective supplements for fitness.
1. Creatine monohydrate
Creatine monohydrate is a power-enhancing and muscle-building supplement. It works by making creatine and phosphocreatine more available in the muscles and by increasing energy during high-intensity exercises such as weightlifting. Increasing the availability of phosphocreatine also accelerates recovery between sets. CM is known to be extremely safe and scientific evidence exists that supports its effectiveness. It has also been found that long-term use of this supplement enhances the quality of resistance training, increasing performance and strength by 5 to 15%.
Caffeine is the most used stimulant that contributes to clearer thinking and deeper concentration and decreases fatigue. It helps in high-intensity activity and endurance and most athletes are familiar with the benefits of heightened performance and alertness. It is known to help athletes to train longer and harder. More than 74 good quality studies on the use of caffeine for intensity training and endurance found that it indeed enhances performance by an average of 12% and makes the effort feel easier.
SARMs produce some astonishing results. It was initially developed to help elderly people and cancer patients to control muscle wastage and chronic fatigue without the side effects of steroids. During clinical trials, they were found to fight disease, obesity, and fatigue, improve joint and bone health and reduce muscle wasting. That is why they became popular with bodybuilders for cutting fat, boosting strength and endurance and building muscle mass. If you perform a search for “ligandrol UK,” “sarms UK,” “sarms US,” “sarms for sale” or “buy sarms,” you will find thousands of online sellers. SARMs are legal in the UK and Canada but they are available in many countries which are hoped to legalize them soon. Supplements such as Cardarine, MK 677 and Ligandrol are good quality as they contain high levels of SARMs and do not have undesired ingredients. As one personal trainer from Toronto said: “Helping people to get the edge when they take SARMs is just much easier – because it works!”.
Branched-chain amino acids are another great supplement for bodybuilding. Sipping them between sets accelerates recovery and repair processes after every tough workout. A study published in the International Journal of Sports Nutrition and Exercise Metabolism in 2010 found that athletes experienced noticeably less muscle damage and soreness after a high-volume squat practice. BCAAs also help to regulate protein metabolism by encouraging protein synthesis and suppressing protein degradation.
5. Citrulline malate
Originally citrulline malate was used to treat mental and physical fatigue after surgery. Now it is popular for its performance-enhancing effects by bodybuilders. In one study, it increased endurance during weightlifting and reduced the level of soreness at 24 hours and 48 hours after exercise compared to placebo. It benefits bodybuilders by improving performance in upper and lower body resistance exercises.
6. Nitric oxide (No) boosters
At one time, nitric oxide-rich foods such as radishes, beets, and pomegranates were found to increase blood flow and help to reduce soreness which improved performance and strength. Now nitric oxide supplements are available at health food stores and online and they are being used to improve workout for bodybuilders. A number of studies have used either pomegranate extract or beetroot juice and have found improvements in performance, strength, and muscle-building in resistance-trained men.
7. Whey protein
Whey protein is fast digesting and therefore it is the best taken after a workout to improve muscle recovery and adaptation. Studies have found that it stimulates muscle synthesis better than soy and casein and taking it improves muscle mass better than resistance training alone. It has also been found that combining fast-digesting whey and slow-digesting casein keeps the body in a high anabolic state for a longer period, maintaining protein synthesis and minimizing muscle breakdown. This is a magnificent benefit for bodybuilders.
Glutamine, a non-essential amino acid, makes up 61% of skeletal muscles and is greatly depleted during intense exercise, reducing strength, stamina, and recovery. Supplementation plays an important role during the repair and recovery of muscles and minimizes muscle breakdown. It removes excess ammonia that accumulates during intense exercise, and that way controls the body’s pH balance. It is particularly beneficial for bodybuilders who are calorie-deficient or who are engaged in heavy resistance training and two-a-day training splits.
9. Fish oils
Fish oils contain omega-3 essential fatty acids, which have antioxidant and anti-inflammatory benefits for bodybuilders which help in post-exercise recovery and reduce soreness. When fish oils are combined with BCAAs and carbs, they increase protein synthesis, helping to increase muscle gain.
Well, with this list, it may be shopping time. Let us know if something else is worth adding to the list. We’ll evaluate it in a subsequent article and share some of the latest research on the matter.