For bodybuilders, supplements can make a massive difference in the pace at which they grow their muscles. The impact that various muscle-building supplements make can be varied and there are numerous supplements out there in the market. But the confusion about which supplements to take and what are the most essential supplements for muscle building still exists among bodybuilders.
In this blog, we will learn about 3 vital supplements that bodybuilders should consume to boost their muscle-building process.
Before we dive deep into the 3 essential supplements, let us first understand the importance of muscle-building supplements.
Why are supplements necessary?
- More than ever, the question of whether to take supplements or not and why can’t just whole foods be enough to build muscle stays in the room.
- The simple answer to it is, that with whole foods, it is possible to build muscle. But that would need a magnificent amount of effort, numerous meals, and innumerable trips to the grocery market every day.
- On the contrary, supplements readily have the essential ingredients for muscle-building that can significantly boost the muscle-building and recovery process, thus, resulting in faster muscle growth, strength, and enlargement in muscle mass.
- Therefore, the most appropriate approach is to combine these supplements along with a good nutritious diet and consistently hit the gym with the relevant workouts.
What are the three must-have supplements for a bodybuilder?
Of the various supplements, there are three most crucial muscle-building supplements for a bodybuilder. They are as follows:
- Protein
- Protein is the most essential macronutrient for muscle growth. Protein and resistance training are heavily integrated factors. During resistance training, the muscles break down and undergo tears.
- This is exactly where the process of Muscle Protein Synthesis (MPS) takes place. MPS is a physiological process that promotes muscle growth. However, the amount and rate of MPS can vary for every individual.
- In this process, protein is produced to repair muscle breakdown caused during exercise. With sufficient intake of protein and calories, the muscles will grow back larger by repairing the muscle tissue.
- Therefore, for optimizing muscle growth, the intake of protein is vital.
- Thus, to meet the daily protein requirements, whey protein powder is the best supplement to consume after your workouts that offer around 25-30 grams of whey protein per scoop.
- For bodybuilders, it is recommended to consume protein around 2.3-3.1 grams/kg of body weight. However, for an adult male, 0.8 to 2 grams/kg of body weight is recommended. However, this total protein intake should be bifurcated between whole foods and protein powder supplement like whey protein.
- Check out the wide range of the best whey protein powders for beginners as well as advanced bodybuilders.
- BCAA (Branched Chain Amino Acids)
- As the term suggests, BCAA can be explained in two parts i.e., ‘Branched Chain’ and ‘Amino Acids’.
- The term ‘Branched Chain’ defines the chemical structure of BCAAs, and ‘amino acids’ are the substances that make up a thousand different proteins in the body. There are 20 amino acids, out of which 9 are essential that cannot be made by our body.
- Therefore, these have to be taken through supplements.
- From these 9, three of the amino acids are branched-chain amino acids, namely, leucine, isoleucine, and valine.
- These BCAAs are very essential as these activate the pathways that trigger muscle protein synthesis and result in muscle growth.
- BCAAs also do the job of reducing fatigue and muscle soreness that promote effective workouts.
- It is recommended to consume 5-7 grams of BCAAs post-workout, intra-workout, or pre-workout.
- Check out the best BCAA supplement.
- L-Carnitine
- Carnitine is a dipeptide made from essential amino acid – lysine and methionine.
- It is found in nearly all the cells of the body.
- The prime role of L-Carnitine in the human body is to transport fat to mitochondria to use it for energy.
- Scientific data indicates that the athletic population can benefit from L-carnitine intake as it reduces the side effects of high-intensity training by reducing the magnitude of exercise-induced hypoxia and muscle injury.
- Research recommends around 2gm of L-Carnitine every day is sufficient. However, 0.5 gm is the lower limit.
- Here’s a great way of consuming L-Carnitine.
Conclusion:
Supplements indeed offer a faster way to catalyze muscle growth and repair. Therefore, bodybuilders can significantly see a massive difference in their training and workout results when consumed supplements along with properly balanced meals. Thus, ensure to make these supplements a part of your fitness journey for optimal gains.
Author
Anjali Mahamune
Dietitian, Sports Nutritionist, Exercise Professional
