Essential Bodybuilding Supplements

While no bodybuilding supplements are essential, some can prove extremely useful in your quest to add muscle, build strength and get healthier. In combination with a balanced diet and good training program, supplements can help you get in shape. Consult your physician before taking a supplement or beginning any diet or exercise program.

Protein

It can be difficult to get enough protein in your diet. According to Dr. Peter Lemon of the University of Western Ontario, bodybuilders and athletes need more protein in their diets than inactive people. While you should get most of your protein from whole foods such as beef, chicken, fish, milk and eggs, a protein supplement is a convenient way to replace the amino acids you burn while training and supply you with the reserves you need to grow muscle. Read protein supplement labels carefully, and avoid powders with a lot of calories from fat and sugar.

Essential Fatty Acids

Essential fatty acids help you maintain a good hormonal profile. This refers to your ability to produce anabolic hormones, or those that promote growth, like testosterone. Your hormonal profile depends on your ability to get enough essential fats in your diet. It is difficult to consume enough fish oil, flax, nuts and seeds, so supplements, like fish oil and flax oil, can help you get enough omega-3 and omega-6 fatty acids. Fatty acid supplements are available in both capsule and liquid forms. The liquid can be added to a protein shake.

Branched Chain Amino Acids

The branched chain amino acids leucine, isoleucine and valine make up almost 35 percent of the amino acids in your muscle tissue. They can also function as antioxidants, as they help eliminate free radicals, or waste products that accumulate in your system secondary to training. While many protein supplements are high in branched chain amino acids, you may wish to supplement with some in between meals to boost your recovery and provide an additional anabolic effect.

Creatine

Creatine monohydrate is one of the best supplements you can use. It comes in a powder you can add to your protein shake, and 5 grams a day is plenty. Creatine can help you recover from exercise, as well as grind out an extra rep or two on difficult sets in the gym, giving you a boost to your training intensity and volume. Your body produces a small amount daily, but creatine is quite possibly the best "bang for your buck" supplement there is.