Diet and regular resistance training are the two most important aspects of bodybuilding success. However, certain supplements can enhance the results you get from your muscle building efforts. Choosing the most important supplements for bodybuilding can help you pack on muscle mass, build strength and decrease body fat.
Conjugated Linoleic Acid
Conjugated linoleic acid is a special form of the fatty acid. CLA is naturally found in dairy foods like yogurt and flaxseeds. Supplementing with CLA can boost strength and muscle mass more than strength training alone, the October 2007 "PloS One" reports. In this study, subjects that were given 6 g of daily CLA along with creatine monohydrate gained significantly more strength and muscle than a placebo group over a six-month follow-up period.
Whey Protein
Many bodybuilders are found toting an oversize plastic container of whey protein with them to the gym. Research published in the October 2006 edition of the "International Journal of Sport Nutrition and Exercise Metabolism" reports that consuming whey protein daily enhances strength and muscle growth. In this study, a group of bodybuilders that took whey protein every day for 10 weeks improved their strength and lost more body fat than a group taking only creatine.
Creatine Monohydrate
Creatine monohydrate is a popular bodybuilding supplement that helps working muscles regenerate energy lost during resistance training. Regularly supplementing with creatine can aid in strength, the University of Maryland Medical Center reports. The ideal dosage for creatine monohydrate is approximately 5 g per day. The UMMC notes that you can enhance creatine monohydrate absorption by taking a creatine supplement with a high carbohydrate food like fruit juice or oatmeal.
Omega-3 Fats
Omega-3 fats found in seafood and certain plant foods may help reduce the muscle soreness you feel after a workout. Research published in the May 2006 "Clinical Journal of Sport Medicine" found that taking approximately 2 g of omega-3 fats per day effectively combated the muscle soreness research subjects felt 48 hours after a particularly challenging strength training session. Omega-3 supplements may also reduce cholesterol and reduce your risk of heart disease.
References
- University of Maryland Medical Center: Creatine
- "Clinical Journal of Sports Medicine"; The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men; B Tartibian et al.; March 2009
- "PLoS One"; Creatine Monohydrate and Conjugated Linoleic Acid Improve Strength and Body Composition Following Resistance Exercise in Older Adults; M Tarnopolsky et al.; October 2007
- "International Journal of Sport Nutrition and Exercise Metabolism"; The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine; PJ Cribb et al.; October 2006
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