Let me preface this article by saying that supplements are not a substitute for hard work, a quality packed diet, and a consistent training program. Supplements are essentially what they are: supplements for your body. They can give you an edge, better recovery of your muscles, and allow you optimal muscle growth.
The Top 10 Muscle Building Supplements:
1. Whey Protein
Without a doubt this is one of the best supplements you can buy. Protein is essential for the repairing and building muscle tissue after a good weight training session. Since getting the proper amounts of protein need throughout the day can be time consuming, whey protein shakes are a quick and effective way to get protein. The best time to supplement with whey protein is during your post workout meal.
Multivitamins are almost considered almost essential and not a supplement to some people. Vitamins and minerals are essential for many of the body’s natural processes. Lack of these can have an effect on the body and the digestion of food. Vitamins are not a substitute to quality foods, but can help make sure you can all your vitamins and minerals, especially being a bodybuilder.
Branched Chained Amino Acids are a combination of the amino acids leucine, isoleucine, and valine. They cannot be produced by the body and need to come from food or supplements. Amino acids help build muscle, increase energy, and reduce overtraining. These are usually taken in capsule form or combined with some protein supplements.
Creatine is naturally occurring in the body and can be found in foods like steak or chicken. However, you would need to eat high amounts of meat in order to get any useful amount of creatine from it. Creatine helps aid the muscle by giving it more energy, so you get do more reps, sets, and weight while lifting. This in turn will help you build more muscle.
5. Essential Fatty Acids
EFAs can provide many health benefits like helping prevent diseases and lower cholesterol.
ZMA has been show to be a natural testosterone booster. ZMA contains Zinc Monomethionine Aspartate, Magnesium Aspartate, and vitamin B-6. It is usually packaged in capsule form.
Glutamine is one of the most abundant amino acids that has been shown to help muscle recovery. This usually is package with other supplements or found on its own as a powder or capsule.
Many protein powders and workout supplements contain glutamine so keep an eye out for that, so you do not buy it separately as well.
8. Pre Workout/Intra Workout Supplements
Pre Workout drinks and supplements are a great way to increase energy, focus, and endurance. All of these benefits can lead to better workouts as well as get yourself more motivated to go workout.
Recommended Pre Workout Supplements
9 and 10. Food and more food!
Well this isn’t really a supplement, but if you are desperate to buy supplements, why not just spend your money on more whole foods. There is no way you are going to build muscle without eating enough food. Check out the article on how to build muscle for more information.
Do not start taking supplements until you have your diet and training down.