Beginners Guide to Bodybuilding Supplements
Nowadays, the bodybuilding craze has taken up the society by storm. The credit goes to celebrities, especially the movie stars. Every second guy wants a fantastic physique. For some, it’s now just about looking good in tight tees and getting shirtless on beaches. However, it is about being confident, gaining enhanced potential, and feeling good with the body for most of the people.
Whatever your goals are with bodybuilding, you have to put a lot of things on the line to achieve them. It will not just take some serious efforts or hard work but other things as well that includes solid training and nutrition programs. If you drive inspiration from superstars like Arnold Schwarzenegger and Dwayne “the Rock” Johnson, then you need a lot of things to gain a rock-solid body. It is where bodybuilding supplements enter the picture.
After getting a complete training and nutrition programs from your trainer, you got to head for a solid supplement plan. Together they all will make your body stronger, bigger, and leaner. However, the supplement industry is full of misinformation and hoax. You should not take any random supplement suggested by your fitness guru without proper research. You would get amazed to know that some food items can even fulfill the need of the anabolic supplement to your body.
In this article, we will provide the guidance about workout supplement. You must know these things before stepping-in into this field. This beginners guide to bodybuilding supplements will give you unbiased information. We are not here to sell some bunch of products.
Different Functions Of Bodybuilding Supplements:-
There are different types of functions of various workout supplements. Some of the prominent features are as follows:
- Building Muscle
- Shedding Body Fat
- Enhancing Sports Performance
- Enhancing Overall Health
- Improving The Sense Of Well Being
Types Of Workout Supplement:-
The market often gets invaded by the new products. Some of the products have emerged all of sudden. It includes bodybuilding supplements for relaxation and even for boosting sexual performance. Still, there are some of the leading types of workout supplements that are in the industry for long. One can’t just ignore them. They are as follows:
The most basic and popular bodybuilding supplements are protein powder. It is easily available. Besides, if you are lean and want to gain some weight or put on muscles, then protein powder is the way to go. In the market, you will find different kinds of protein powders for workout sessions. It includes egg protein, whey protein, soy protein, micellar casein, and others. Among them, the whey protein is the most popular blend of protein.
Some Guidelines For Using It
- A woman can take one scoop or thirty grams while a man can consume two scoops or sixty grams of whey protein right after the workout session.
- You can also consume it in other times of the day. If you don’t have time for a protein-rich diet or if it’s inconvenient for you, then you can go with it.
- It will help to recover your body. Besides, it will nourish it with nutrients and calories that helps to repair and grow the muscle tissue.
1. Whey Protein
Proteins found in the milk are of two prominent kinds. They are casein and whey. The primary constituent is casein that makes around 80 percent of milk protein. Besides, the chief part is whey. This utterly soluble protein forms the remaining 20 percent of the milk protein. It has always been a best selling protein supplement. The clear-cut reason behind it is it helps in building lean muscles. Be it soy or egg, but no other protein digests as instantly as whey. In fact, in just 60-90 minutes, it delivers the amino acids to the bloodstream. It is the reason why it swiftly activates the muscle-protein synthesis for muscle growth. The process is essential during, or post workouts as the muscles are set-up for this process.
The whey protein has another advantage. Among all protein blends, it contains the maximum amount of branched-chain amino acids (BCAAs). The BCAAs comprise of three types of amino acids. They are essential for the development fuelling the muscles. Moreover, the whey protein circulates unique peptides that help in the relaxation of blood vessels responsible for vasodilation. Due to this, the blood flow to the muscles increases. It helps in quickly delivering the amino acids to the muscles.
When To Take Whey Protein?
The best time for in taking whey protein is before and after the workout. You can have it before as well as after workout sessions. As per research from Victoria University, the participants have experienced increment up to 30 percent in strength and 80 percent in mass of the muscles when taken after and before the training for ten weeks continuously. Besides, they also lost some body fat. On the other hand, participants taking it before going to bed in the night and the morning didn’t gain the same benefits. These subjects didn’t burn fat.
Another study at the University of Copenhagen attests the same fact. It also found that participants who were consuming protein and carbohydrate supplement right after workout session for twelve continuous weeks have gained more muscle mass than the group taking it during other daytime. The muscle strength also got increased significantly.
Right before going to the gym, you should take a scoop or twenty grams of whey protein. Besides, you can have another scoop of whey protein after thirty minutes of the workout session.
2. Casein Protein
One of the options for other blends of protein is Casein Protein. It doesn’t get digested as rapidly as whey protein. In fact, it takes a lot of time in the digestive process. The maximum time for digestion can even extend up to seven hours. It is the reason why the professionals recommend consuming casein before going to bed rather than workout session.
You can derive it from foods items like Greek yogurt or cottage cheese. However, may studies claims that it can increase the muscles more than whey protein. The reason behind it is casein prevents the breakdown of muscle protein that happens after workouts. An excellent source of casein is milk. So, you can make a shake with milk and casein protein powder and consume it after workouts.
- You may take 20 grams or one scoop of casein after the workout. Besides, you should take a scoop of it or 20 grams before going to bed.
- One can make a shake of whey in two cups of low-fat milk. Additionally, you can mix it in a cup of Greek yogurt or take it with some cottage cheese.
3. Soy Protein
There are many people allergic to milk. They are also allergic to Whey or casein protein. So, for them, soy protein is a great alternative. Also, if you are a vegan, then you can use soy protein. This plant-based protein doesn’t contain any milk substituent. Apart from that, it has all essential amino acids. As the name suggests, it comes from soybean. It also provides essential vitamins and mineral. Some of them are vitamin E, B-complex vitamins, zinc, Phosphorus, Potassium, and Iron.
However, people generalize it as a feminizing protein source. The reason behind it is it increases the estrogens levels. Some even consider it to decrease testosterone levels. However, the decrease of testosterone is mainly because of the increase of estrogens. Although, none of any scientific claim backs it.
- You can take a scoop of it 30 minutes before hitting the gym or your workout.
- Besides, you can also take 20 grams of it within three hours after the workout sessions.
- In a day, you can consume 40 grams of soy protein. For visible results, you should continue it for three to four weeks.
4. Creatine Monohydrate
The creatine is one of the most effective bodybuilding supplements available in the market. As per research, it can increase the muscle mass with more than 10 pounds. Besides, it also increases the strength up to ten percent of the muscles. The water weight increment inside the muscles is its primary function. It pulls more fluid to the cells than the natural process. When the liquid enters the cells, then it signals an increment in muscle-protein synthesis. Due to this method, it manages to give real and long-term growth of the muscle.
It has become a myth in the market that creatine just increases the water weight in the muscles. However, it also sends instant energy to support the muscle contractions during the exercises. In fact, it is an essential energy component for muscle cells. You can do more reps than you usually do with a given weight by using creatine. Eventually, this will increase the strength and size of muscles.
However, you may gain some weight due to water retention. Also, you may experience energy loss or tiredness after the workout.
- The dosage depends on the type of creatine you are consuming. Typically, it goes around 1-5 grams. You have to take it along with whey protein before and after the workout.
- If you are taking the Creatine Monohydrate, then you should have a loading phase or adapt phase. It should go for the initial seven days.
- For this, you have to take around five grams of creatine for four to five times every day along with meals.
- After this initial phase, you can take two doses before and after the workout session. In every dosage, you should not take more than five grams.
It includes three kinds of amino acids that are Leucine, valine, and isoleucine. Among them, the most important for muscle growth is leucine. There are two reasons behind it. The first goal is it turns on the muscle-protein synthesis in the muscle cells. Now, that means there will be an increase in the muscle growth potential. Another reason is leucine uplifts the levels of insulin. The other two BCAAS also enhances the muscles growth. Also, they can serve as direct energy sources to the muscles, especially while exercising. Now, this will help you to train yourself tougher without exhausting. If you are looking to maintain your energy levels throughout the day, then BCAAs can fulfill it very well.
- If you take them before workouts, then it will give you energy and boost stamina.
- While after workouts, you can use it for enhancing the muscle growth and recovering fast.
- If you take it in the morning, then it will put your body in an anabolic state.
- You can take 5 grams of BCAAs right before starting the workout. Besides, you can have another dose after thirty minutes of work out.
This amino acid supports the body during excessive stress caused by rigorous training. If the body doesn’t get enough glutamine, then the muscle tissues degenerate. Also, the lack of glutamine can adversely affect the immune system of the body. According to studies, it has supported long-distance runner by uplifting the cell ratio of T-helper or suppressor. Apart from supporting the recovery process, it can also help in enhancing a general feeling of wellness. Moreover, it is also known for minimizing soreness. However, it costs a bit high.
- If you are training hard, then you should take ten to fifteen grams of L-Glutamine every day.
- You can break it in three times.
- Make sure to have not more than five grams in each serving.
7. Fish Oil
The fish oil has anti-inflammatory properties. It is beneficial in the recovery process. The studies have proved that it is as effective as ibuprofen. The best part is it doesn’t have any side effects. Also, it will ensure an adequate amount of Omega-3 and Omega-6 in your body. However, you may experience an unpleasant aftertaste. If you hate the smell of fish, then it is not the thing for you. Also, it may cause mild nausea and heartburn.
- You can add it to your meals.
- If you are training hard, then you should take two to four grams of fish oil a day.
8. Fast Carbs
The principal source of your energy, especially when you are training hard is the glucose. The stored glycogen inside the muscle supplies glucose via muscle fibers. For having sufficient power to perform the next workout, your body has to restore the glycogen. Your energy, as well as strength level, will fall if the human body didn’t play this part correctly. You need a very fast-digesting carbohydrate to restore the glycogen. A complex carb, i.e., also known as Vitargo is the fastest digesting carbohydrate. The sugar dextrose comes next to it regarding being a fast-digesting carbohydrate. These are nothing but glucose which composes glycogen and blood sugar. Besides, there are also some dextrose candies that can provide you instant glucose. A natural way to gain it is via eating white potatoes and white bread.
- You can make a shake with Vitargo or sugar dextrose powder available in the market. After or during workouts, you can have them to maintain your energy levels.
- Within thirty minutes of the workout or after rigorous exercise, you can consume 40–60 grams of fast-digesting carbs.
- You can take it via mixing it in your whey protein or milk. Consuming dextrose candies can also be beneficial.
9. Beta Alanine
It protects you from the acidosis of muscles. The muscle acidosis is the burning sensation one gets while training hard. You can’t continue your workout without it as your muscles would get tired. After consuming it, your stamina will get boosted. Also, it will improve your strength. Hence, you can burn body fat with rigorous training and increase more mass. However, you may experience a tingling sensation throughout your body. Although, it is entirely harmless.
You can take before thirty minutes of starting your workout. On a non-training day, you can consume at any time.
10. Testosterone Booster
As the name suggests, it boosts the testosterone levels in the body. This hormone decreases as one gets older. This drug can help in substituting it. Increasing the testosterone levels will not just enhance the sexual performance, but it also helps in improving the energy levels and muscle mass. You should not take too much of this drug as it comes with side effects as well. They are short tempers, acne, and even hair loss.
It is a sports supplement that supports the uplifting of anabolic hormone levels in the human body. Besides, it increases the endurance and enhances the recovery process. Although, it is not a testosterone booster. But it can help you in maintaining a higher level of testosterone during workouts. An excess intake of this drug may cause accumulation of vitamins and minerals in the body.
The Final Words
If you are planning to take your bodybuilding to the level of professional, then you need many bodybuilding supplements. Even if you are a casually taking this field, then also it is worth trying. It can drastically improve your strength, performance, and recovery.
Keep visiting http://www.top10bodybuildingsupplements.com for upcoming informative articles on bodybuilding supplements, workout & muscles building.