With all the different types of supplements on the market to choose from, there is little wonder that even the experienced body builders are getting confused as to which are effective and which are marketing blurb. After being asked many questions over the years, I decided to write my opinion on what are the Top 5 supplements for a body builder to use. I have based this article solely on my professional opinion. I have experience of using hundreds of these supplements and these are my Top 5 in no specific 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.
The two main types of whey protein are: whey concentrate and whey isolate, the latter is supposedly superior in quality, but this comes at an additional cost. Whey Protein Concentrate is considered greatly for the majority of body builders, it does the job very well. The extra expense for tiny advantage doesn’t really make that much difference when compared to having a healthy, balanced diet and putting the extra effort in to get the most from your workout. Whey protein powders are like gold to the body builder. It’s often impossible to eat the high amount of protein food required for the maximum gains. This supplement should ideally be consumed in-between meals to keep protein intake high through-out the day. I often recommend 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 Creatine is probably the most researched supplement ever, and results show that creatine does help improve your athletic performance. Creatine allows you to have more energy, to help lift more weight, train at a higher intensity and harder! Among it’s other benefits it’s been shown that creatine may also increase muscle growth by stimulating protein synthesis. You are able to do increased work and the cell volumising functions of creatine mean that more CP is stored in the muscle. This helps its ability to work and enhances the muscle pump which in turn will trigger protein synthesis. Creatine also helps to minimise protein breakdown and increase glycogen synthesis. If a muscle has been trained properly, this will lead to increased muscle growth providing the trainer is eating correctly.
You will hear a number of theories as to the best way of supplementing with creatine. My advice is to have a loading phase using a continual 10g a day for a week before switching to a maintenance dose of merely 5g per day. Some argue that having a loading phase is just a way of companies selling more but, if you use my regimen, you will actually require less. Creatine is not the be-all-and-end-all of supplements and is certainly not fundamental to your nutrition regimen, though it is worth giving it a try to see for yourself. One I recommend is Boditronics Bodipure Creatine.
* Glut-amine Many body builders suggest that Glut-amine is essential for every body builder if you want quality muscle gains. Yet some researchers say it’s completely useless. Glut-amine is found in the highest quantities of any amino acid in the muscle. Many reports have shown its benefits. An often overlooked function of glut-amine is that the nutrient is the preferred source of energy for our muscle cells. I suggest you take one of your daily servings with carbs (e.g. orange juice) at least half hour after other protein sources. This is because other amino acids will compete with each other for receptor uptake. Some body builders also like to add an additional 2-3g to their morning and post-workout whey protein shakes. I often recommend Boditronics Bodipure Glutamine.
I hope you have enjoyed reading my article and are now more clear on the vital supplements that us body builders should be purchasing. If these supplements are taken when following a solid workout and great diet then you should see the gains you desire. Hopefully you will also have a better idea on what are quality supplements and those of which you’d just be wasting your money on.
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