Muscles are vital in overall health, supporting movement, strength, and injury prevention. A body with well-built muscles also looks good.
Maximising muscle growth and development through proper nutrition and supplements is best.
Whether you want to do bodybuilding for enhanced strength or participate in competitions, my article will help you with precise steps.
Let’s choose the right bodybuilding supplement and best pre-workout meals for your body type and needs and understand its effect on your body!
1. Whey powder
Whey protein powder is a flavored protein supplement for muscle growth. It is easy to digest and has a complete amino acid profile. The powder also helps to meet the necessary protein requirement for muscle growth.
According to research, this helps increase muscle mass by reducing muscle protein breakdown and stimulating muscle protein synthesis.
I advise taking whey protein, considering your body weight. Take 0.36-0.45 grams of whey protein per pound of your body weight every day.
You must especially take whey protein before a workout if you are into strength training.
It’s the best pre-workout food when added to shakes or smoothies.
Creatine enhances muscle performance and strength. Your body will need creatine if you exercise short, high-intensity resistance.
The body produces only a limited amount of creatinine, which is limited in some foods. So, if you want the best pre workout meal, I suggest you take Creatine Mono to fulfill your needs.
Consume 0.014 grams of creatine per pound of body weight each day initially. This is the loading phase and lasts for 5-7 days. This will help you with rapid muscle saturation.
Then, regularly reduce the intake to 0.0066 grams of creatine for each pound of body weight in the maintenance phase.
3. Fish oil
This supplement helps both in bodybuilding and a healthy body in the long term. According to my experience, fish oil is great as it is rich in omega-3 fatty acids EPA and DHA.
It also reduces inflammation and thus the risks for various ailments like heart disease.
Unlike other supplements, it is not a performance enhancer; it should be taken to support overall well-being. Consuming 2-3 grams of it daily with a meal is best.
4. Beta-hydroxy-beta-methyl butyrate (HMB)
HMB effectively promotes skeletal muscle growth and builds power and strength during exercise. I recommended this mostly for beginners and older adults.
This is a metabolite of leucine found in small amounts in leucine-rich foods. Typical diets provide 0.5 to 1 gram of HMB daily. However, the recommended dose needed for optimal results is 3 grams daily.
These supplements are a more efficient way to enhance HMB levels compared to relying solely on food sources in addition to a good pre-workout meal like FYRE AF.
5. Mineral or Multivitamin
Minerals and multivitamins support overall health and bodily functions. You need them even more when you perform bodybuilding exercises.
Nutrients like zinc aid in muscle repair, and magnesium promotes a restful sleep that helps to maintain healthy hormone levels and other aspects.
Though you can get these vitamins from regular food, no diet is perfect, so supplements are necessary.
Opt for a reputable brand with 100% listed vitamins and minerals. For instance, the ILLICIT AF from Swole AF gives the necessary dosage of vitamins B and C in your daily life!
But use it as a supplement, not a replacement for a balanced whole-food diet rich in lean protein, vegetables, fruits, complex carbs, and healthy fats.
6. Essential Amino Acids (EAAs)
EAAs are crucial for muscle repair and growth. They are the building blocks of protein. After all, 9 out of 22 amino acids are a daily must-have.
Consume 6 to 12 grams of EAAs before or after resistance training. This dosage will stimulate muscle protein synthesis. For increased effectiveness, consider taking 10 to 12 grams.
You can take the Amino AF supplement from Swole AF. It also has branched-chain amino acids (BCAAs) and essential amino acids (EAAs). Both these help in building lean muscle mass and prevent catabolism.
Beta-alanine helps muscle contraction and reduces muscle fatigue during exercise by boosting carnosine levels. It helps you train harder and improves lean muscle composition and power output.
Though the body naturally produces beta-alanine, I suggest 4 to 6 grams daily to improve workouts. You can have it in the form of a powder or tablets.
8. Vitamin D3
My mantra is that preventive health is important, especially if you are into bodybuilding.
Vitamin D3 is essential for preventive health and overall well-being.
You must supplement it as modern lifestyles lead to reduced sun exposure and lower natural vitamin D levels.
Deficiencies lead to weakened immunity, low bone density, and increased risks of cancer and hypertension.
So, take vitamin D in the morning, particularly as D3, for better absorption and utilization by the body.
To sum it up, bodybuilding supplements are crucial in the bodybuilding journey. So, choose the right supplements to enhance muscle growth and performance effectively.
But remember that you also need to take care of your diet and lifestyle. Lastly, consult a nutritionist to get a planned diet and supplement to reach your desired goal safely!