Recommended Bodybuilding Supplements

Bodybuiding is a sport that requires a lot of hard work, discipline and dedication. But it also requires a few other things. A well-designed workout plan and a nutritious diet are necessary too. Lastly, you may want to pick up a few supplements. These can help you to build strength and bring intensity to the gym and can accelerate your progress, as well.

Protein Powder

Protein is of primary importance for bodybuilders because it contains amino acids, the building blocks of muscle. Protein powder is a convenient, inexpensive way to increase your protein intake, and it comes in a wide variety of flavors. Fitness and nutrition expert John Berardi, Ph.D., recommends consuming around 2g of protein per kg of body weight each day. He points out that protein not only builds muscle but can fight off fat gain by increasing levels of the hormones glucagon and Insulin-Like Growth Factor 1, also called IGF-1.

Creatine

Creatine is an inexpensive but effective supplement that is used by many bodybuilders and other athletes. Creatine is found in small amounts in some meat, but supplementation produces significant results. A study from the journal Medicine and Science in Sports and Exercise found that creatine increased strength and fat-free mass in just five days.

Leucine

Leucine is an amino acid, and is often supplemented on its own because of a few key attributes. Amino acids are absorbed more easily than protein because they don't need to be broken down. Research from the journal Sports Medicine found that leucine supplementation can lead to increases in fat-free mass and strength.

Glucosamine and Chondroitin for Joint Care

Lifting heavy weights can take a toll on your joints. For this reason, joint care supplements containing glucosamine and chondroitin are popular choices for bodybuilders. Research from the journal Alternative Medicine Review noted that the two ingredients aid in "the formation of a healthy joint matrix" and can help to halt or reverse joint degradation.

Arginine

Arginine is another amino acid that has beneficial effects for bodybuilding and weight training. One use for arginine is that it is a vasodilator, meaning it helps to expand your blood vessels for superior circulation and nutrient delivery. In addition, a recent study from the "ournal of Strength and Conditioning Research found that arginine supplementation can increase levels of Insulin-Like Growth Factor 1, a muscle building hormone.