5 best Supplements for Bodybuilding and Fitness

Published by Surajit jana on

supplement

In this 21st century of growing fitness industry fitness supplements are taking rapidly its place. Whether it’s bodybuilding, powerlifting, or any other sport. Supplements are Primary use and a common thing in every field.

Bodybuilding supplements are anything that helps athletes to enhance the performance of sports activities, help to grow faster rate, enhance lean body mass, decrease body fat, increase weight Body Building supplements are natural ways to enhance an athlete.

Supplementation will work properly if other factors like nutrition, sleep, and training is done properly and in the right ways.

5 best Supplements for Bodybuilding and Fitness

5 best Supplements for Bodybuilding and Fitness

Whey and Casein Protein 

Dietary supplements are anything that helps athletes to enhance the performance of sports activities, help to grow faster rate, enhance lean body mass, decrease body fat, increase weight Body Building supplements are natural ways to enhance an athlete.

Supplementation will work properly if other factors like nutrition, sleep, and training is done properly and in the right ways.

Whey protein is the milk protein found when making cheese out of milk the fatty liquid that is being separated is whey protein. If you have ever noticed the homemade yogurt has water on its above that is whey.

Whey protein is high in protein contained with several other nutrients. It is a fast-digesting protein which is why people consume it after a workout for recovery and repair of muscle tissues.

There are 3 types of Whey protein:-

  1. Concentrated whey Protein – It contain 60 to 80 percent of protein
  1. Isolated whey Protein – It contain 80 to 90 percent of protein
  1. Hydrolyzed whey – It is rich in digestive enzymes and is absorbed very quickly.

Milk also has casein protein which is one of the best and most popular types of dietary protein supplement. It has all the essential amino acids and it is usually taken before bedtime because it releases amino acids slowly for 6 to 8 hours. It is taken for the recovery process and to maintain anabolic effect while sleeping and prevent muscle breakdown.

Creatine 

Creatine is the non-essential amino acid. Creatine supplementation increases body strength and performance. It gives a muscle a fuller look due to its water retention properties.

Creatine is the oldest and most wanted supplement in the fitness industry. Creatine is very famous among athletes and bodybuilders because of its enhancing strength, stamina, and endurance properties. 

Creatine is a non-essential amino acid that means our body can produce it naturally but when we take it additionally it increases the creatine stored in our body. 

Creatine stored in our body depends upon the animal protein we consume and many other factors such as muscle mass, quality of the workout,  and production of growth hormone. 

Creatine is stored in our body in the form of Phosphocreatine which helps in ATP synthesis which is the powerhouse of our body.  You can supplement from creatine if you are involved in an intense workout.

Benefits of Creatine 

  1. Enhance muscle mass
  2. Increase weight
  3. Increase strength and endurance
  4. Decrease fatigue level
  5. Increase brain function
  6. Decrease myostatin level
  7. Helps in cell hydration

BCAAs 

BCAAs or Branched-chain amino acids are essential amino acids. It helps in muscle protein synthesis and muscle growth. It helps to lower the muscle soreness and help muscle recovery.

BCAA consists of three amino acids Leucine, Isoleucine, and Valine. Leucine is the main ingredient in BCAAs. The ratio of Leucine to Isoleucine and Valine is 2:1. The body can’t produce them naturally so you must take them through diet. You can also consider using BCAAs supplementation because it is an easy way to fulfill the body’s requirements. 

Leucine mostly stimulates the synthesis of myofibrillar muscle protein 

Isoleucine is used for boosting up energy and helps in the recovery process

Valine is used for the recovery and repair of muscle tissue, boosts energy and endurance.

5 best Supplements for Bodybuilding and Fitness

Benefits of BCAAs

  1. Decrease muscle soreness
  2. Promote protein Synthesis
  3. Improve Immune system
  4. Decrease fatigue level
  5. Enhance performance level

Natural Food Source

  1. Beef 
  2. Chicken
  3. Pork
  4. Eggs
  5. Beans  & Seeds
  1. Dairy Product
  2. Fish

BCAAs supplements are available in Pharmaceutical stores prefer buying the product from there.

Fish Oil – Omega 3 fatty acids

5 best Supplements for Bodybuilding and Fitness

Omega fatty acids are the essential biochemical that our body needs for normal functioning. Fatty acids are produced by the breakdown of fats that are present in our body and the fat we get from the food in our diet.

Usually, fatty acids are the long chain of carbon and hydrogen atoms. Fatty acids are very much important for our body for energy and glucose production.

Omega-3 fatty acids are naturally found in fatty fish such as salmon and tuna. It is also found in coconut oil and any type of Nuts.

Omega-3 fatty acids contain two main biochemical compounds Docosahexaenoic Acid which are also known as DHA  and another one is Eicosapentaenoic Acids which are known as EPA. These two are the active ingredient in Omega-3 fatty acids that help in different health conditions.

The omega-3 fatty acid is the essential fatty acid that means our body can’t produce itself so we need to consume Omega-3 through our diet.

Benefits of Omega 3 fatty Acids 

  1. Omega-3 fatty acids reduce cholesterol level and prevent coronary diseases.
  1. It can also reduce the inflammation that causes the heart disease , Stroke and also reduce the chance of gum infection.
  1. Omega-3 fatty acids help in muscle recovery and muscle building due to its anti-inflammatory properties which reduce the free radicals in our body.
  1. Omega-3 fatty acids protect your eyes from conditions such as dry eyes and Glaucoma which is caused due to high pressure and it damages your optic nerve which results in blindness.
  1. It also helps in brain functioning and improves brain health.Omega-3 fatty acids prevent from Alzheimer’s disease which damage the brain cells and prevent it from proper functioning which is the reason for mental problems.

Arginine and Glutamine 

Arginine is the amino acid that our body needs to function properly. It is the non-essential amino acid that means our body can produce Arginine naturally but it is always recommended to take it additionally from outside to fulfill the body’s requirement.

5 best Supplements for Bodybuilding and Fitness

 L-arginine releases Nitric Oxide in the blood vessels which helps in widening the veins which help in blood circulation and also helps to repair, rebuild muscle tissue. 

It also helps in muscle growth and blood flow. Improving blood flow to the muscle also carries vital nutrients to the muscle required for its growth and recovery.

Benefits Of Arginine

  1. Help in Growth hormone Secretion
  2. Control Blood Pressure
  3. Muscle Growth
  4. Reduce Inflammation
  5. Treat erectile Dysfunction
  6. Diabetes and Cholesterol Control.

Natural Source of Arginine

  1. Red Meat
  2. Eggs
  3. Diary Products
  4. Wall nuts, Almonds, Peanuts
  5. Sunflower seeds
  6. Brown Rice
  7. Oats

Artificial Source of Arginine

  1. Citrulline Malate
  2. L- Arginine

Glutamine –

Glutamine is the nonessential amino acid that means the body can produce its own and this amino acid is found in abundance in our body and bloodstream. This amino acid is popular in sports supplementation because it promotes recovery and growth in muscle tissue. 

There are actually two types of glutamine:- L- Glutamine and D- Glutamine but L- glutamine is essential in performing body function and D-glutamine has no use in living organisms.

Natural Food Source

  1. Egg
  2. Chicken
  3. Tofu
  4. Milk
  5. Rice

Always the supplements are just add-ons to your diet and training. Your diet cover 60% training is 10% and rest is 30% of these factors are good and properly maintained they only you can see great results out of supplements. These factors are going to decide how your physique is going to look.

Best Timings for your supplementation are given below:-

  1. Take whey protein at morning and post-workout
  2. Take BCAAs in your intra-workout
  3. Take arginine 30 mins before your workout
  4. Take Glutamine before your bedtime
  5. Take Creatine at morning and after workout
  6. Take casein protein 30 mins before your bedtime 

Also Read –


Surajit jana

Written By - Surajit Jana.

0 Comments

Leave a Reply

Avatar placeholder

Your email address will not be published.