Best Supplements for Bodybuilding
Any discussion about the best bodybuilding supplements is always going to be a controversial one. The main reason why it has been and always will be so is simply because what will work for you main not work for me but there are some bodybuilding supplements that work for the majority of people.
This article is not going to give you a long list of supplements that you should take but is going to briefly discuss only two the best supplements that have proven themselves to work on the majority of people who use them. The top of these supplements has to obviously be creatine simply because it has worked and continues to work very well for everyone who takes it.
Without getting into exactly how it works the advantage you will get from taking Creatine supplementation are the promotion of lean muscle tissue. The increased muscle cell volume, the faster post-workout recovery as well as the increased glycogen synthesis and the increase in high intensity muscle performance.
Athletes typically prefer Creatine when weight training and bodybuilding because of the rapid pace at which lean muscle mass is built. Likewise, for many it's easy to stop taking Creatine because it's naturally produced by the body. When an athlete stops taking this supplement, the Creatine levels in the body return to normal within 3-4 weeks.
The second most effective supplement that has proven itself without a doubt is Beta Alanine. This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in Beta Alanine (BA) is due to its ability to increase intra-muscular levels of carnosine.
This increase in Beta Alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as 4 weeks. This is significant because during high intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic).
This acidification (lactic acid) can cause severe fatigue, decrease muscle performance and shuts down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to the delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.
Improved force output
Improved body composition
Works synergistically with Creatine
Enhanced performance for athletes regardless of intensity or duration
Recommended dose is to take 2-3 grams pre-workout and if you are an advanced lifter an additional 2-3 grams post-workout has shown to help with the recovery process. But this takes a while to see what works best and just like anything in life practice makes perfect and knowledge of yourself and your body takes time.
In conclusion it must be said that although there are only two supplements discussed in this article there are many others, ranging from whey protein to Branch-Chain Amino Acid (BCAA) and Glutamine. The best advice is to try them and stick to them for a few months and see what works best.