Selecting the best of the many legal bodybuilding supplements on the market can be confusing. The Food and Drug Administration (FDA) does not regulate supplements, says the American Council on Exercise, so always consult with your doctor before beginning any supplement regimen.
Whey Protein Powder
The amino acids in protein make up the muscles' building blocks. BodyBuilding.com recommends consuming 1 to 2 g of protein per pound of body weight per day to build muscle. Whey protein, a byproduct of the cheese manufacturing process, contains concentrated and high-quality protein. Whey protein supplements usually come in powder form and are mixed with water or milk for a flavored beverage.
Glutamine
L-Glutamine, the most abundant of the amino acids found in your muscles, prevents muscle breakdown and aids in recovery. Although glutamine's effects are inconclusive, overtrained athletes sometimes exhibit lower levels of glutamine, says the American Council on Exercise. Take glutamine as a capsule or power before or after your workout.
Branched Chain Amino Acids
Branched chain amino acids, or BCAAs, might increase stamina during your workout and reduce muscle fatigue. Most BCAA supplements contain leucine, isoleucine and valine, three building blocks of new muscle tissue. BCAAs usually come in a powder or pill and can be taken before or during your workout.
Glucosamine
Glucosamine, a compound found in joint tissue, might support healthy joint function and minimize breakdown of cartilage in the knee and other joints, according to the Mayo Clinic. Talk to your doctor about taking glucosamine if you experience knee or joint problems while weightlifting.
Creatine
Your body naturally produces creatine to replenish your muscle's adenosine triphosphate (ATP) energy source during explosive activity, such as weightlifting. Creatine supplementation can assist strength gains and muscle mass production during high-intensity workouts, says the American Council on Exercise.
Multivitamin
A quality multivitamin provides your body with essential nutrients. Intense workouts increase the amount of vitamins your body needs, says sports nutritionist Dawn Weatherwax-Fall. Even with a proper diet, you might not be getting the nutrients you need. Keep your energy up with a daily multivitamin.
Caffeine
Caffeine, found in coffee, tea and sodas, has been shown to reduce fatigue and improve performance during long workout sessions, says the American Council on Exercise. Aim for 400 to 600 mg before intense workouts to reap the benefits.
Carnitine
Although no studies have shown conclusively that carnitine aids in fat loss and muscle growth, no negative side effects have been found, either. Your body naturally produces carnitine to metabolize fat by transferring it into the fat-burning mitochondria so they can be oxidized to produce energy.
Nitric Oxide
Nitric oxide, a gas produced by your body to aid blood flow, might increase nutrient distribution to your muscles during intense workouts. Although it doesn't provide direct benefits, it might increase the effectiveness of other supplements.
HMB
Hydroxy methylbutyric acid (HMB) is a byproduct of leucine metabolism. The amino acid building block might promote muscle tissue development. According to a BodyBuilding.com study, participants who took HMB experienced greater muscle gains over a seven-week period of weight training.
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