Bodybuilding is a fast-growing sport that is building popularity among the average citizens. Everyday more and more people take up the sport as they realize the countless health benefits of weight training and exercise. Thus, what was once considered a pastime in 18th century India became a huge sporting industry with commercial ventures not only in sporting equipment but in bodybuilding supplements as well.
While there are some supplements that can help you achieve your fitness goals quicker and easier than you otherwise would, it’s important to realize that not all of them actually work. In my opinion there are only a select few that can actually help you achieve your goals without just emptying your wallet. Highlighted below are the bodybuilding supplements that form the foundation of a well rounded muscle building supplementation schedule.
The general myth is that bodybuilding supplements can help muscular development and gain. This belief has led many an athlete “stack” themselves up with bodybuilding supplements, protein drinks, and vitamins just to gain that edge that could catapult them to fame, money, and glory. The truth, however, is that many bodybuilding supplements are untested and some are proven ineffective.
Creatine, however, is one of the few bodybuilding supplements that has been tested and approved as an effective bodybuilding supplement. Even so, creatine only works when taken with a solid nutritional base and when the user is in a weight training program.
Other recommended nutritional bodybuilding supplements are as follows:
Multiple vitamins and minerals. This type of bodybuilding supplement is for overall intake and should be taken both in the mornings and in the evenings.
Essential fatty acids. This is an essential bodybuilding supplement for every bodybuilder. The commonest form of essential fatty acid that every bodybuilder need is the omega-3.
Protein powder. Protein is of course the key to muscle growth and as such, it is the most important bodybuilding supplement to have. Quality of this bodybuilding supplement is defined by yield, amino acid profile (BCAA – EAA ratio), WPI – WPC ratio, filler percentage, taste, ease of use, blending capacity, digestibility, and results.
Vitamin C. This bodybuilding supplement is already included in the multi vitamin but FYI, one to three grams per day is needed.
Vitamin E. (400-800 iu which is inclusive of the amount taken in the multi vitamin.)
Glutamine. This is an optional bodybuilding supplement but which can be helpful since it may boost circulation of growth hormones in some people and reinforce immune and brain function. The amino acid that is glutamine also aids in the synthesis of protein and has anti-catabolic properties. Recommended daily dosage would be 5-15 grams.
Coenzyme Q-10 is another bodybuilding supplement that can be used as an antioxidant. It is also good for cardiac health and prevention of gum disease.
Green Tea Extract. A major disease-preventive agent, this bodybuilding supplement also has antioxidant and metabolic properties.
Psyllium Husks and/or Flax Seeds. This bodybuilding supplement is a great source of fiber, lignans, protein, fat, vitamins, and minerals.
Bodybuilders must always remember that bodybuilding supplements are mere additions to an already existing effective training program and good diet. In addition to supplementation, the key elements of a successful bodybuilding program are nutrition, training, rest and recovery.
Once these have been maximized in your bodybuilding program, you may then turn to the inclusion of bodybuilding supplements. It is important to remember that supplements will not make up for any improper training or lack or training, nor will they make up for an improper diet. This is because bodybuilding supplements only work when your diet and training program are optimal.
The key element in bodybuilding is the training of the muscles. However, it is also important for the bodybuilder to put on some additional weight in order to fill out. It is important for bodybuilders to take weight gaining supplements which will enable them to receive the additional protein and carbohydrates which help to increase muscle tone and build in the body.
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