The best supplements for strength for all athletes and bodybuilders
Whether your goal is to increase strength and muscle mass in this article we have chosen 8 supplements that will help you with that.
If you are a serious athlete, then you’ve probably heard that you supplements can help you improve your performance and get the most from your training. But what are the supplements? Today the market is crowded with so many brands of supplements and combinations of supplements, and the internet is full of bad and confusing information.
Luckily here we are to help and explain what to use, in what quantity, and when. If your goal is to increase your strength, muscle mass and performance, these are the supplements that you will use.
This supplement stimulates muscle building, gives strength. Creatine supplementation works by increasing the availability of creatine and phosphocreatine (PCr) in the muscle and thus helps to maintain energy during intense training. Moreover, the greater availability of phosphocreatine will allow faster recovery between sets.
Long-term use of creatine improves endurance and leads to a 5-15% increase in power and performance.
Recommended dosage: The fastest way to increase the supply of creatine in muscle is to be followed by phase charging method where you are taking 20 grams of creatine per day for a period of 5-7 days, then continue with the maintenance phase of the 5 grams of creatine per day. However, it is not necessary to have a charging phase, because you will achieve the same effect that is constantly taking 5 grams per day for a period of 28 days.
Caffeine is probably the most widely used stimulant ingredient in the world and it’s for a good reason. It has been shown that caffeine successfully improves physical performance and stamina during intense activity. But its impact on the force is still not fully understood.
While research shows that consumption of caffeine before a workout can increase your 1RM – the maximum legal weight that you can lift only once, other studies have indicated that there is no effect of caffeine on strength.
It has been shown that caffeine reduces fatigue, which can be useful during high-intensity workouts.
Recommended dosage: 150-300 mg 30-60 minutes before training.
Branched chain amino acids (BCAA)
If you are an athlete or bodybuilder then it’s hard to think of any reason not to take BCAA’s during their training. In addition to having good taste, intake of BCAA between series can help to speed up the recovery process after a heavy workout.
A study published in 2010 in the International Journal of Sports Nutrition and Exercise found that participants who consumed the BCAA as 100 milligrams per kilogram of body weight are felt much less fatigue and muscle damage after intense training squats.
It seems that BCAA, in particular leucine promotes protein synthesis by preventing the degradation of the protein, which helps in the recovery of damaged muscles during and after exercise.
Recommended dosage: 6-10 grams before or during training.
Citrulline Malate (CM) was originally characterized as a supplement for fatigue. If you traveled back in time 40 years is to see that the CM was administered to patients after surgery for the treatment of mental and physical fatigue. In recent years, citrulline malate has become popular as a product that improves performance.
The benefits of supplementation with citrulline malate is mostly attributed to the synergetic combination of L-citrulline malate and that can lead to an increase in ATP (adenosine triphosphate) during exercise and increase phosphocreatine during recovery after training.
Research has shown that a single dose of citrulline malate (8 grams) in subjects increased number of repetitions during the training of the upper body and reduce fatigue after training in the placebo subjects. Another study from the University of Mississippi found that a single dose of citrulline malate (8 grams) in the group of patients has increased significantly the number of repetitions for the exercise of the lower body compared to the placebo group subjects.
The recommended dose of 8 grams of citrulline malate 60 minuat before training.
Foods rich in nitrates such as beets, radishes and pomegranate are a great way to encourage the production of nitric oxide (NO). Although there is limited research on the effects of beet juice and pomegranate extract on training, these ingredients shown increases muscle blood flow and reduce fatigue, which may eventually lead to improvements in power and performance.
Several studies have used beet juice or pomegranate extract in combination with other ingredients which demonstrated improvement in strength, hypertrophy and performance. At this point it is still difficult to determine whether it is the individual effects of these ingredients or these ingredients act synergistically with other components.
Recommended dosage: 500 milligrams of beet juice or pomegranate extract 30-60 minutes before training.
Easy digesting protein like whey is the optimal supplement after a workout as it will help in muscle recovery after stressful training. It has been shown that consumption of whey protein better stimulate protein synthesis than do other types of proteins such as casein and soy.
Recent researches have shown that protein supplements over a longer period (longer than 6 weeks) with a workout in the gym can significantly increase muscle mass and strength.
The combination of proteins such as casein and whey, improves better demonstrated hypertrophy and body composition in comparison to the soy proteins when consumed after training.
The combination of fast and slow absorbing whey casein absorbent body is held in a potent anabolic environment for longer time, thus keeping the protein synthesis at a high level with minimal loss of muscle.
Trainees in the gym practicing high intensity workouts will benefit from intake of carbohydrates immediately after training. Carbohydrates combined with protein immediately after training and an hour later showed increased levels of insulin and glycogen resynthesis.
Recommended dosage: 20-30 grams of whey (or a combination of whey / casein) with a high glycemic index carbohydrates immediately after a workout.
Although these non-essential amino acids may not lead to extreme muscle growth, it plays an extremely important role in muscle recovery after training. Glutamine works by removing excess ammonia that builds up during intense training and thereby maintains the balance in your body. Guys who do their heavy training, have two workouts a day or in a caloric deficit can benefit from supplementation with glutamine.
Recommended dosage: 20 to 30 grams per day, of which 10 grams after a workout.
Fish oil is an excellent source of omega-3 fatty acids, which is why there are a multitude of benefits for our body. For athletes and bodybuilders we are most interested in their anti-inflammatory and antioxidant properties. The intensive training can cause micro-cracking of muscle fibers, and thus cause damage to the muscles and cause inflammation. While some types of inflammation is often desirable, however, excessive inflammation can lead to a difficult recovery.
Studies have shown that omega-3 fatty acids may help to reduce fatigue in the muscles after a workout and to speed up the recovery process. As an additional benefit, in combination with BCAA and carbohydrates, omega-3 may increase protein synthesis, which leads to greater muscle mass.
The recommended dose of 2 grams a day eating.