The bodybuilding supplement industry generates millions of dollars per year by promising athletes dramatic results in minimal time. Most seasoned bodybuilders have learned through experience that only a fraction of the products on the market actually produce results. These top shelf supplements may not be the most glamorous, but they have produced the most results both in the lab and in the gym. There's no magic pill, but the supplements on this list have proven themselves time and time again to be the best.
Whey Protein
For its effectiveness and safety, whey protein is generally regarded as the single best bodybuilding supplement. Whey, a byproduct of cheese production, contains all of the essential amino acids (the building blocks of protein) and is more easily digested than whole food sources. Whey protein is most useful after training to give muscles immediate nutrition to repair. Being an essential nutrient, whey protein is as safe as any other form of dietary protein. If you can only take one bodybuilding supplement, whey should be your first choice.
Creatine
A popular supplement since the '90s, creatine is a compound found in meat and fish. Creatine plays an important role in the muscles' ability to regenerate energy. Creatine has a two-fold effect for bodybuilders. The first is better short-term muscle endurance, which means the ability to train harder. The second effect is fuller, rounder muscles due to water being pulled into muscles for creatine storage. Although not every athlete will respond to creatine supplementation, those who do typically report positive effects after about a week of use. The American Council on Exercise recognizes creatine as generally safe, with no known long-term side effects. For its effectiveness, especially in the short term, creatine deserves its place as one of the best bodybuilding supplements.
Caffeine
Although not always considered a supplement, caffeine should be considered among the best supplements because it is cheap, safe and recognized as effective by multiple athletics authorities including the National Strength and Conditioning Association. Caffeine improves alertness and acts as a central nervous system stimulant, improving short-term strength. The effects of caffeine are dramatic enough for the World Anti-Doping Agency to have banned it from athletic competition. Caffeine also plays an important role in metabolism by improving the body's ability to burn fat as fuel. Even doses as low as those present in a cup of coffee have been shown to be effective.
References
- Ace Fitness: Supplement Specifics
- "Essentials of Strength Training and Conditioning--3rd Edition"; National Strength and Conditioning Association; 2008
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