Best Supplements for Strength Athletes and Bodybuilders
Which Supplements Will You Choose?
The 8 Best Supplements For Strength Athletes And Bodybuilders
So, start reading about these 8 supplements and focus on the right supplement stack for your needs.
Creatine Monohydrate is known as a “wonder” ” in the bodybuilding community and is among the best-selling supplements to gain muscle. This supplement is the most researched one and there are over 700 research studies that have evaluated the effects of Creatine Monohydrate supplementation on muscle growth, metabolism, exercise capacity, and many other markers of health. While supplementing, Creatine Monohydrate has the job of storing phosphate groups in the form of phosphocreatine, which supports the release of energy and therefore helps build strength and the growth of muscle mass.
Scientific evidence indicates that long-term Creatine supplementation seems to be a generally effective nutritional ergogenic aid for a variety of exercise tasks in a number of athletic and clinical populations and enhance the quality of resistance training, generally leading to 5-15 percent greater gains in strength and performance.
Recommended dose: If you go for the fastest way to increase muscle creatine stores, you can follow the loading process of 20 grams per day for 5-7 days, followed by the standard maintenance dose of 5 grams of creatine monohydrate per day. However, a lower dose of 5 grams for 28 days can also enhance creatine stores without causing the 2-4 pound weight gain typically seen with a loading procedure.
Caffeine is widely well-known as a powerful stimulant that can be used to improve physical strength and endurance. It is classified as a nootropic because it sensitizes neurons and provides mental stimulation. It has frequently been proved to be an effective ergogenic aid in both endurance exercise and high-intensity activity.
Studies show that the caffeine-containing supplement may be an effective supplement for increasing upper-body strength and, therefore, could be useful for competitive and recreational athletes who perform resistance training. 
Recommended Dose: You can take 150-300 milligrams 30-60 minutes before your workout.
Branched Chain Amino Acids
For a strength athlete or bodybuilder, Branched Chain Amino Acids (BCAAs) is an added supplementation to promote muscle protein synthesis and increase muscle growth over time. For people with low dietary protein intake, BCAA supplementation is crucial. Actually, Branched Chain Amino Acids (BCAAs) refer to 3 amino acids: leucine, isoleucine, and valine. Leucine plays an important role in muscle protein synthesis, while isoleucine induces glucose uptake into cells. This supplement is also used to inhibit fatigue in novice athletes. Being delicious, sipping on BCAAs between sets may help accelerate the recovery and repair processes after a tough workout.
A study shows that ingesting BCAAs at 100 milligrams per kilogram of bodyweight, or about 9 grams for a 200-pound individual, causes significantly less muscle soreness and damage following a high-volume squat exercise.
Recommended Dose: You are advised to take 6-10 grams of BCAAs supplement before or during your workouts.
When you are regularly involved in vigorous exercise, or you are worried about your cardiovascular health, there is citrulline malate supplement for you. Originally marketed as an ‘anti-fatigue’ supplement, citrulline malate (CM) has now been used as a sports performance and cardiovascular health supplement. It can reduce fatigue and improve endurance in both aerobic and anaerobic prolonged exercise. It is usually prescribed as a supplement to be effective in both mental and physical fatigue in post-surgery patients. Citrulline malate – CM may promote aerobic energy production.
Earlier studies have shown that a single dose of Citrulline malate (CM) (8 grams) increased the number of repetitions performed during an upper-body resistance training protocol and reduced soreness at 24 and 48 hours post-exercise (compared to a placebo). Citrulline malate (CM) may also be beneficial in improving exercise performance during upper- and lower-body multiple-bout resistance exercise in resistance-trained women.
Recommended Dose: You can take 8 grams of CM, taken 60 minutes before exercise.
Nitric Oxide / No Boosters
Nitric Oxide (NO) is one of the popular and well-known supplements in the field of bodybuilding and exercise. The nitrate-rich foods like radishes, beets, and pomegranates are a great way to increase the production of this supplement. Studies show that its ingredients, especially beetroot juice or pomegranate extract, have earlier been shown to increase skeletal muscle blood flow and lead to reduced soreness, which may ultimately lead to improvements in strength and performance in resistance-trained men.
Recommended Dose: You are advised to take 500 milligrams of beetroot juice or pomegranate extract 30-60 minutes before your daily workout.
Whey is consumed as a protein supplement. It is very useful for hitting targeted daily protein goals. Whey is absorbed faster than other forms of protein, which means it also increases muscle protein synthesis used to break a fasted state.
In fact, whey is commonly known as a post-workout supplement, as it can help strengthen your muscles’ ability to recover and adapt after strenuous exercise. Daily supplementation with whey seems to be more effective than soy protein or isocaloric carbohydrate control treatment conditions in promoting gains in lean body mass.
The amalgamation of slow-digesting casein and fast-digesting whey retain the body in a highly anabolic environment for a longer period of time, helping to keep rates of protein synthesis up, but minimizing any muscle breakdown. Like many other bodybuilders, lifters following high-volume or high-intensity resistance-training programs may benefit from carbohydrate intake immediately post-workout.
Recommended Dose: You can take 20-30 grams of whey (or whey/casein blend) protein with a high-glycemic carbohydrate post-workout.
Glutamine is generally well-known as a muscle builder. It is a conditionally essential amino acid which appears to benefit the body as supplementation in deficiency (vegans, vegetarians with low dairy intake) or during prolonged endurance exercise. It works by removing excess ammonia that can accumulate during intense exercise, helping to regulate your body’s acid-base balance. Glutamine is effective at building muscle and alleviating a decrease in muscle mass typical of the ailment. The extra support of glutamine supplementation may benefit you when you are engaged in heavy resistance training.
Recommended Dose: You are advised to take 20-30 grams of glutamine a day, consuming 10 grams post-workout.
Fish oils refer to two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and provide you with innumerable benefits for your body. The supplementations can help strength athletes and bodybuilders in many ways. Fish oils play a significant role in a bodybuilder’s health and fitness level, speed up recovery time, burn body fat, support testosterone levels, and promote muscle growth. The supplements also reduce the risk of heart attacks, lower blood pressure, and prevent strokes.
A study suggests that omega-3 supplementation decreases soreness, as a marker of inflammation, after eccentric exercise. It could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals ranging from athletes undergoing heavy conditioning to sedentary subjects or patients who are starting exercise programs or medical treatments such as physical therapy or cardiac rehabilitation.
Recommended Dose: You are advised to take 2 grams of fish oils supplements daily, ideally with a meal.