As an experienced bodybuilder or athlete, you’re likely aware that supplements can enhance the results of intense training. It’s important to remember, though, that supplements are just a part of the equation.
The bulk of muscle growth comes from whole foods. By combining a balanced diet with the right supplements, you align with the ‘5 percent meaning bodybuilding’ principle, where supplements play a supporting role in your overall fitness strategy.
Whether your goal is muscle gain, fat loss, or improved performance, the right combination of diet and supplements is key to reaching your targets.
1. WHEY PROTEIN
Whey protein is the mother of all supplements and to be honest, it is not actually a supplement but more like a food, it is just a concentrated form of milk protein and it is very important to consume especially post-workout, its also a well digested protein
How to take it:
Once you finish your workout your muscles will be in a catabolic state and you need a very fast form or protein to reach your muscles to start recovery so the best choice is “Hydrolyzed Whey Protein”
or a protein bar will do the same for a complete guide click here
which is even faster than whey protein isolate after one hour you can have your meal
2. CASEIN PROTEIN
The same as we talked about whey protein the other part of the milk is casein which is the slow releasing protein which you find in the cottage cheese most popular in the Mediterranean countries it is well digested and absorbed, unlike the whey which is the faster type of protein;Casein will give you a 4 hour protein release to the muscles
How to take it:
Immediately before sleep mix two scoops of casein with water typically 40 to 60 grams of protein
3. CREATINE
As you know Creatine is a natural substance formed in the body It is formed endogenously by the liver, kidney and pancreas from the amino acids glycine, arginine and methionine and it is also found in meat and fish, however, all the scientific researches suggest that creatine must be taken as a supplement to increase muscle recovery beside food and that should be for all athletes and specially bodybuilders.
most popular is creatine monohydrate but there is so many other types of creatine with different benefits read them all here
How to take it:
5 grams is sufficient however big boys would not have any effect from that dosage so they have to raise to 10 grams and better to divide them between pre and post workout to get the most out of it for monohydrate is better to load your body so for 5 days take 5 grams X 5 which is 25 grams per day.
till it reaches all your muscles after that you stick to 5 to 10 grams per day and you can use creatine for 3 months straight then rest for 2 months
4. BCAA
Branched Chain Amino Acids are leucine, isoleucine, and valine which are an important nutrient that build muscles and your muscles doesn’t form them so they must be taken from food and from supplements.
Research has shown supplemental BCAA intake to be safe for healthy adults in doses of 4-20 g per day, with prolonged intake one week or more showing greater benefits than acute (short term) intake. so combining BCAA with eating protein food will increase your protein synthesis
How to take it:
Bodybuilders should take from 10 to 30 grams per day but if you need to know exactly how much BCAA you should consume including the different sports then click here
5. GLUTAMINE
Glutamine is the mother of Amino acids and your body produce it in small quantities. which is not enough if you are doing intense workout. It also help in protein synthesis which balance the protein in the gut. so you should be consuming Glutamine daily as a supplement. also FDA has recommended Glutamine to treat different diseases
How to take it:
Beginners should stick to 5 grams, intermediate can take from 10 to 20 grams and advanced and pro. bodybuilders can reach 30 grams . If you want to know everything about Glutamine click here
If you like our blog leave us a comment below
Save our website shortcut:
Desktop Users:
Chrome: Click the star icon on the right side of the address bar
Safari: click the small icon next to the website address, and drag it onto the desktop.
Android Users:
Launch “Chrome” app.
1. Open the website or web page you want to pin to your home screen.
2. Tap the menu icon (3 dots in upper right-hand corner) and tap Add to homescreen.
3. You’ll be able to enter a name for the shortcut and then Chrome will add it to your home screen.
iPhone users:
Open Safari and head to a website you want to pin to the Home Screen to get started. Then tap the Share icon at the bottom. Then tap Add to Home Screen from the menu. Next, type in a name for your shortcut and then tap the Add button
FAQs
What helps muscle grow faster?
To accelerate muscle growth, a combination of factors is essential. Primarily, a protein-rich diet is crucial as proteins are the building blocks of muscle. Incorporating lean meats, dairy, legumes, and nuts ensures adequate protein intake. Resistance training, particularly compound exercises like squats, deadlifts, and bench presses, stimulates muscle hypertrophy.
What can I drink to gain muscle fast?
Protein shakes, especially those containing whey or casein protein, are highly effective for muscle growth. These shakes provide quick and convenient high-quality protein, essential for muscle repair and growth, particularly when consumed post-workout.
What triggers muscle growth?
Muscle growth is triggered by resistance training, which creates micro-tears in muscle fibers. These tears are then repaired by the body, leading to muscle growth.
