Bodybuilding Supplements - What to Take
If you’ve stepped into the world of serious bodybuilding, you’re probably aware of the challenge ahead. Whether you’re new to this body-sculpting art form or you regularly compete, there’s no doubt you’ll be searching for that little extra; an edge to propel yourself skyward. Ranking among the elite requires a meticulous diet, planned with the precision of a surgeon. And if you’re after impressive size, you’ll need high-quality supplements to add to an already exemplary regime. But with so many forms of bodybuilding supplements out there, where do you begin? Let’s look at your options if you’re aiming for the top.
Although creatine is made in our body, it’s also a hugely popular supplement among bodybuilders and athletes—and rightly so. If you’re looking for muscle gain and an increase in muscle strength, this should be somewhere at the top of your list. Creatine helps with energy production in the muscles, giving you a vital boost in performance during those tough, high-intensity sessions and when lifting heavy weights. Even though it’s produced naturally, taking it in supplement form will raise the creatine levels high enough to give serious bodybuilders the upper hand.
Ensuring your body receives enough protein, especially after a workout, is critical. And, although we can consume plenty of protein through a well-planned diet; our busy lives are not always set up to prepare and eat so many meals in a day. You’ll need regular calorie intake to see major muscle growth—this is where protein supplements truly shine. Whey protein will provide excellent results by promoting the growth of lean muscle and improving muscle protein synthesis. On top of this, it has several other benefits including the aiding of fat loss and lowering cholesterol levels. Taking whey protein twice a day will be hugely effective, especially after a training session.
Branched-Chain Amino Acids
This is a massively impressive supplement for any bodybuilder. Branched-chain amino acids (BCAAs) are made up of leucine, isoleucine and valine—which are three essential amino acids. They provide multiple benefits for the muscles, including growth, prevention of muscle wastage and a reduction of soreness. On top of that, BCAAs help to decrease fatigue during exercise and enable longer periods of mental focusing.
Omega-3 Fish Oil
Consuming fish oil supplements will assist in providing beneficial Omega-3 fatty acids, which may not come in large enough quantities from diet alone. This is another supplement that’s useful for keeping down post-exercise muscle soreness. Fish oil will hasten your recovery, leaving you well prepared for your next workout. Used in conjunction with BCAAs and carbs, fish oil supplements can give improved muscle gain due to an increase in protein synthesis. Omega-3 fatty acids will also help with blood circulation, allowing protein and carbs to reach the muscles.
Classed as a conditionally essential amino acid, L-glutamine is already produced by the body, but at times the body needs more—especially during exercise. This supplement will crucially help to top-up when glutamine levels drop. L-glutamine aids with muscle protein synthesis by delivering nitrogen to the muscles, which will result in improved muscle retention. Aside from bodybuilding, this valuable supplement has other important functions relating to insulin secretion, immunity and gastrointestinal well-being.
To build muscle effectively, your diet needs to be spot on. This means eating enough quality calories containing lots of protein. If you intend to take bodybuilding seriously, you’ll need to step up a level. Choosing the right supplement is essential for success in this super-competitive endeavour. We’ve looked at an assortment of supplements, providing terrific gains in muscle strength and size, performance boosts, improved recovery and reduced soreness. Based on your goals and training methods, select a combination that will draw out an edge.
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