Bodybuilding requires intense training and proper nutrition. Bodybuilding supplements are intended to increase energy, build muscle and improve recovery in and out of the gym. However, not all supplements are created equal, as some offer a substantial benefit over others. Choosing supplements that have been proven to be effective will offer the greatest boost to your training.
BCAAs
Amino acids are the building blocks of muscle in the body. The amino acids of leucine, isoleucine and valine are considered the branch chained amino acids (BCAAs). Using BCAAs during exercise will reduce excessive muscle breakdown from training. BCAAs help to reduce muscle soreness and assist in the muscle recovery process between workouts.
Beta-Alanine
Beta-alanine is considered a non-essential amino acid. Beta-alanine as a bodybuilding supplement increases the level of muscle carnosine and helps decrease fatigue experienced during intense training.
Caffeine
Caffeine is stimulant of the central nervous system. Consumption of caffeine has been shown to significantly improve exercise performance when used before training, as reported by Abbie Smith et al. in the "Journal of the International Society of Sports Nutrition." Reduced fatigue, increased metal alertness and increased fat burning metabolism are all benefits of caffeine supplementation.
Creatine
Creatine is a naturally occurring compound formed from the amino acids arginine, glycine and methionine. Creatine supplementation, most often through creatine monohydrate, increases the amount of energy used by the muscle. Abbie Smith et al. have shown that creatine usage allows for more intense workouts and improved recovery between exercises.
Protein Powder
Protein is an essential macronutrient used by the body to build and repair muscle following intense training. Protein powders are an effective way to add additional protein to the diet. Consuming protein powder is an easy way to increase daily protein intake and start the recovery process after a workout .
References
- Nutritional Supplements in Sports and Exercise; Mike Greenwood, Douglas Kalman and Jose Antonio; 2008
- Advanced Sports Nutrition; Dan Benardot; 2005
- Journal of the International Society of Sports Nutrition; The Effects of a Pre-workout Supplement Containing Caffeine; Abbie Smith, David Fukuda, Kristina Kendall, and Jeffrey Stout; 2010
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