With the hundreds of different types of supplements available to buy today, Nobody is surprised to find there is lots of confusion around which supplements are the most effective and which are just a waste of money. Over the years, I have been asked lots of questions about which supplements a body builder should use, so I have decided to put together an article with my opinions of what are the Top 5 supplements for a body builder to use. I have been in the industry for over ten years and it is based on my professional opinion. Having used hundreds of these supplements, I present to you my Top 5 in no particular order:
* Protein Powders: Within the last few years a new system of filtration was implemented, which discovered that whey protein is a high quality protein source, that could be of use to body builders. Before this, protein powders were based around cheap egg or soya proteins. These days, Whey Protein is rightly considered to be one of the most important things in a body builders diet. It is a fast acting protein as it comes predigested. This means it is absorbed into the body very quickly after being taken. Due to the bodies fast uptake of the protein, it’s perfect post-workout or first thing in the morning when protein is in high demand. Whey has a similar amino acid profile as muscle tissue and a high BV. As it has already been partially digested, the muscle will take up the protein very quickly.
There are two main production processes for whey protein producing different quality formulas: whey concentrate and whey isolate, the latter is supposed to be superior in quality (and price!). However, as a protein source, whey concentrate does the job very well and does having the protein being absorbed very slightly quicker or having a few mg more of one amino acid really make that much different compared to having a balanced, healthy diet and putting a lot of effort in the right places in your workout? Quality protein powders are invaluable to the body builder, as it is often impractical to eat the amount of high protein food required for optimal gains. Ideally they should be consumed in between or as a compliment to meals. One I recommend is Boditronics Express Whey.
* Weight Gain Formulas Weight gain powders will always have their place in the body building market. I do not mean the ridiculously high calorie crash weight gain formulas full of simple carbohydrate and fats; but the moderately high calorie, high protein formulas available. Typically these are 600 or so calories, 50g protein per serving, high carb and can be mixed with water or skimmed milk. Weight gain formulas are not necessary for every body builder, but very useful for the skinny newcomer who struggles to eat enough food to put on quality weight. Also useful for the off season more-advanced body builder with a fast metabolism and busy lifestyle to add a few more quality calories. Again though, weight gain formulas are not a substitute for good food, and are there purely to add in extra quality calories. One I recommend is Boditronics Mass Attack.
* Pre-Workout Powders After a hard days work many people feel very tired which is not good just before a big workout. There are different types of energy drinks but many of them are just sugar-based, which can cause more harm than good. Others contain a range of stimulants like guarana, caffeine, and ephedra. Some other powders are around which contain ingredients to help you feel more awake and focus. This will help you get more from your workout. You will want to avoid the high sugar ones which are full of empty calories, as these can have the opposite effect on your energy levels and can cause poor performance. To avoid stomach aches, sip, rather than gulp, before and during workouts. I often recommend Boditronics Red Mist.
* Creatine Monohydrate Probably the most scientifically researched supplement ever, results of which are conclusive in that creatine does help improve performance. Not only does creatine allow you to have more energy, to help lift heavier weights, train harder and at higher intensity, but it also has other benefits to the body builder. It has been demonstrated that creatine may also promote muscle growth by stimulating protein synthesis in two ways. Firstly, from the increased work you are able to do as a result of the above actions. But also, creatine’s other principle function is as a cell volumiser, the more CP that is stored in muscle, the more water is drawn in. This aids ability to work, enhances the muscle ‘pump’ and helps to trigger protein synthesis, minimise protein breakdown and increase glycogen synthesis. If a muscle is then trained properly, this could lead to enhanced muscle growth.
There are many theories of how best to supplement with creatine. I often recommend a loading phase using a 10g a day for the first week. The user then switches to a maintenance dose of just 5g per day. Some may debate that having a loading phase is a way for supplement companies to sell more but, if you use my advice, you will actually use less. Creatine is not the ultimate supplement, none are, but it is definitely worth adding as you will find you can lift more and train harder in the gym. Evidence backs this up also. I often recommend Boditronics Bodipure Creatine.
* Glut-amine: I often hear from body builders that Glut-amine is essential for quality muscle gains. On the other hand, I have heard researchers say it’s completely useless. Glut-amine makes up the highest proportion of muscle tissue when compared to all other amino acids, and many reports have shown its benefits. A huge benefit which is often overlooked, is that glut-amine is the preferred source of energy for our muscle cells. When I take Glut-amine I usually take the serving with carbs (e.g. orange juice) in-between taking other protein sources. This is because other amino acids in the body will compete with each other for receptor uptake. Benefits have also been reported by body builders who have added an additional 2-3g to their morning and post-workout whey protein formulas. You should definitely consider Boditronics Bodipure Glut-amine.
I have discussed which supplements I feel have a use in certain circumstances to the body builder. I hope this article makes spending your money wisely a little easier, and I have highlighted what I view as the most invaluable supplements to a body builder in their quest to meet their goals and get big!
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