11 best supplements for Bodybuilding and Fat Loss

If you are a fitness lover and a gym freak who is every time focused on his/her  muscle building, Strength gain, physical endurance and fat loss goals you must have heard about sports nutritions and supplements that can help you to achieve your dream Physique.

11 best supplements for Bodybuilding and Fat Loss

But today there are a variety of different supplements for different purposes and bundles of the same supplements with different names and brands available at market. 

In your journey of fitness at some point you must have been confused about the selection of supplements that you need and the situation has tempted you.

 There are many huge supplement websites that sell supplements online at low price but that will not help you if you don’t know what’s the purpose of buying a particular supplement for your fitness goal.

Moreover, there are many websites that are owned by some fitness gurus discussing health and fitness topics and suggesting supplements to others.

Most of these websites are misguiding individuals nowadays to sell their recommended supplements only for the sake of a few dollars $$$.

But  “NO WORRY”  we have selected 13 most beneficial supplements that are going to help you throughout your muscle building and Fat loss journey.


You can also achieve your fitness goals and Desire physique by consuming good and healthy foods and maintaining a healthy lifestyle but these supplements are like adding fuel to the burning fire.

Here we will also discuss what are the potential benefits and side effects of these particularly selected Sports supplements and the natural foods that we need to consume for maximum benefits. 

 11 best supplements for Bodybuilding and Fat Loss

Whey Protein – 

Whey protein is the most common protein powder that is consumed by almost everyone who is doing their regular resistance training. It is the most superior quality of protein containing 9 essential amino acids that our body cannot produce on its own and we need to add it through our diet which  helps in fat loss and muscle building. 

Although whey is the byproduct of  milk but it is low in lactose content. It is usually taken right after the workout as it is absorbed faster and helps in recovery and muscle protein synthesis.

There are three 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. Hydrolysed whey – It is rich in digestive enzymes and is absorbed very quickly.
Benefits Side Effects

Muscle protein synthesis and muscle growth.

Taking high dosage of whey for longer time can result in acne and pimples

It promotes the production of anabolic hormones such as insulin to promote muscle growth

If you are allergic to whey it can cause you stomach pain, fatigue and reducing appetite

Replace other calories with whey and intense training will help in fat loss

Taking too much whey can result in protein fart.

Whey protein help in lowering your cholesterol and Blood pressure

People with kidney and heart issues should avoid it

It is breakdown and absorbed faster than any other protein. So you get 100 percent of what you take

Whey also can result in sleeping disorders in some cases.

Foods and Supplements to combine with whey Protein :-

Consume plant and animal protein together for maximum output result for muscle growth.  

Natural Foods :-

  1. Eggs
  2. Chicken
  3. Beef
  4. Fish
  5. Peanut Butter 
  6. Almonds
  7. Chia seeds and Oats

You can also take BCAAs with whey as it will help in spiking up the protein synthesis process.

11 best supplements for Bodybuilding and Fat Loss

Casein Protein – 

Like whey whey protein casein is also a milk Protein. Milk contains 80% of casein protein and 20% of whey protein. Casein is one of the best protein to take who workout hard because it keeps your body in anabolic stage for a longer time period. 

Casein contains essential amino acids and many other micro and macro nutrients that are absorbed slowly in our body.  Usually, it takes 8 to 9 hours to fully absorb the casein protein. For this slow digesting reason it is often taken when an individual does intermittent fasting to provide you with essential nutrients continuously throughout your fasting period. 

Casein protein is usually known as an anti catabolic agent because it is commonly taken at bedtime while we are sleeping it provides slow release of amino-proteins and prevents muscle breakdown.

There are two types of Casein Protein :-

  1. Micellar casein : It is the most common form of casein protein and is released into the bloodstream slowly.
  2. Casein Hydrolysate : It is also the same as micellar casein but it is slightly different in the term that it contains all the amino acids apart from tryptophan which is removed during the hydrolysis.
BenefitsSide Effects

Casein contain several bio active peptides that helps your immune system to get stronger

Some people who have lactose intolerance can have allergic reactions on their skin.

It provide with continuous supply of protein for longer period of time

Taking large amount can cause digestion problem and bloating

It helps with more muscle mass, strength, endurance and fat loss


It contain certain enzymes that helps your digestive system and also control cholesterol and Blood pressure


Basically, there are no potential side effects of Casein protein and it is very much safe and everyone can use them for better muscle growth and recovery.

Foods and Supplements to combine with Casein Protein :-

  1. Almond 
  2. Berries
  3. Milk 
  4. Yogurt
  5. Glutamine

If you are using milk with casein then avoid using yogurt and if you are using water it is fine to use yogurt.

Glutamine –

Glutamine is the non essential 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 and sleep quality. 

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. They are identical but they differ slightly in molecular structure.

Glutamine also plays an important role in maintaining digestive and immune systems.

Benefits Side Effects 

It help in muscle protein synthesis and restore muscle glycogen

When taken in excess it can cause stomach pain, dizziness and fainting

It helps in muscle recovery and Bone strengthening

It can cause headache or lower back pain

It increases endurance and power allowing you to lift more weight or go for intense workout

Can also cause unusual tiredness and weakness

Improve your digestion and Immunity

Skin rash and itching

All the side effects of glutamine  that are mentioned above are very rare and are only caused in extreme cases when the individuals take higher dosage.

Foods and Supplementations with Glutamine :-

Glutamine is your post workout supplement that helps to carry nutrients to the muscle tissues so you can consume eggs, chicken or tofu. You can use your whey protein shake mixing with your glutamine and one banana.

Creatine –

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

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

Creatine store in our body depends upon the animal protein we consume and many other factors such as muscle mass, quality of 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 power house of our body.  You can supplement from creatine if you are involved in an intense workout.

Most preferred form of creatine is Creatine monohydrate.

Benefits Side Effects

Huge improvement in your strength and endurance

It hold to much water in your muscle due to water retention and gives you bloated muscle

Promote anabolic hormone like Insulin Growth Factor 1 which enhance muscle growth 

Taking in excess dosage can result in kidney and liver failure

Speeds up your muscle recovery, fat loss, and can take part in intense workout 

Can lose certain amount of muscle mass after discontinuing it and muscle will loss water from cell

Reduce fatigue and tiredness level and improve many neurological function

Excess use can result in muscle cramps, digestion problem and nausea

Many individuals misunderstand creatine as steroid but it is a naturally occurring amino acid that will benefit your daily life and workout routine with extra energy and stamina. You must use doctors’ advice to use creatine. 

Foods and supplements to take with creatine :-

Creatine can be taken as both pre and post workout. In the morning when you wake up you can take with your protein shake combined with eggs, almonds or  peanut butter, and boiled chicken for breakfast. You can  also take creatine 30 minutes before workout with your pre workout meal.

Caffeine –

Caffeine is the most common stimulant drug used by millions of people around the world to wake up in the morning or to get through tiredness from work.

Caffeine is most commonly found in tea, Coffee and Cocoa Plant. 

Caffeine stimulates the brain and activates our Central Nervous System  and keeps us active and prevents us from getting Tired. 

When we drink Coffee or Tea, the caffeine is broken down in the liver and it is released into our bloodstream  where it blocks the adenosine receptors in the brain and keeps us active.  Adenosine is the neurotransmitter which helps in relaxing the brain when the brain is active for several hours. 

Adinosim builds up in our brain throughout the day when we are awake and active and its level decreases when we sleep, this process keeps repeating all day. When we consume caffeine, the level of  adrenaline, dopamine and norepinephrine increases.

11 best supplements for Bodybuilding and Fat Loss
BenefitsSide Effects

It decreases fatigue and tiredness level and keeps us alert

Excess intake can result in abnormal heart beat

It promotes fat loss and weight loss by increasing metabolic rate

Excess intake can have negative impact on pregnancy and fertility

It can increases endurance level that help for your workout

If you are frequently take caffeine and avoid food intake can affect your glucose level

Reduce risk of stroke and cancer

Excess intake can cause muscle cramps due to dehydration

Intake of  Excess Caffeine have several other Side Effects :-

  1. Insomnia
  2. Menstrual Problem
  3. Headache
  4. Stress and Anxiety
  5. Upset stomach

Caffeine is only beneficial to health if you are taking safe dosage because higher dosage has many other potential side effects that are not mentioned here.

Multivitamins –

Multivitamins, as the name suggests it has multiple numbers of vitamins and minerals in it. There are about 13 vitamins and 16 minerals that are essential for proper body function. Our body needs multivitamins for proper growth, reproduction and recovery. 

Variety of vitamins and minerals are present in various ratios in multivitamin tablets. Keep in mind that the amount of nutrients may be higher or lower in dosage as the dietary supplements are not regulated by FDA so label fraud is common. In this case you must avoid taking cheap multivitamins and prefer good  supplements brands or buy from Chemist. 

BenefitsSide Effects

It lowers the risk of Heart diseases

In excess it can cause constipation and stomach upset 

Maintain muscle strength and energy  

It can cause heartburn and Nausea or headache

Decrease stress, anxiety and depression and maintain other neurological function 

In very high dose it can cause gastric problems

Improve brain function, protect skin, bone,joints


Don’t consume unnecessary amounts of vitamins and minerals whether it will cause you harm or it will be wasted as the water soluble vitamins are thrown out through urination.

Foods and Supplements with multivitamins :-

You can consume any foods or supplements with multivitamins there is no rule to take multivitamins with particular food or supplements.


BCAAs is the branch chain amino acid which is essential for the body’s growth and function. BCAA’s consists of three amino acid Leucine, Isoleucine and Valine. Leucine is the main ingredient in BCAAs. 

The ratio of Leucine to Isoleucine and Valine is 2:1. Body can’t produce them naturally so you must take them through diet. You can also consider using BCAAs supplementation  because it is the easy way to fulfil the body’s requirement. 

Leucine mostly stimulate   synthesis of myofibrillar muscle protein 

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

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

BenefitsSide Effects

Decrease fatigue level while working out for longer period 

Excess can cause insulin resistance

Promote lean muscle mass

Excess amount effects blood sugar levels

Enhance aerobic and anaerobic workout performance

Can cause nausea and Headache

Promote muscle protein synthesis and muscle recovery

Upset stomach

Whenever you are taking Bcaas, prefer to add some protein rich foods or you can mix in your protein shake.

Fish oil –

Fish oil is usually known as Omega fatty acids.  They 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.

When fats are broken down, fatty acids are produced in our body and are absorbed in blood.Fatty acids form triglycerides which are stored in adipose tissue for long term use.

11 best supplements for Bodybuilding and Fat Loss

There are usually 3 types of fish oils :-

1. Omega – 3

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

2. Omega – 6

 Linoleic acid is the omega-6 fatty acid which our body converts to arachidonic acid(ARA).

Arachidonic acid is the long chain fatty acids which helps in repairing muscle tissue and protein  synthesis.

3. Omega – 9

Omega-9 fatty acids are the monounsaturated fatty acids means our body can produce its own .But it is recommended to consume Omega-9 rich foods  as it can help your body in the deficiency of omega-3 nad 6.

Oleic acids and Erucic acid are the two main Omega-9 fatty acids. 

Benefits Side Effects 

Reduce cholesterol level and
prevent coronary diseases

Mouth taste like fishy

It helps in muscle recovery and
muscle building due to its
anti-inflammatory properties.

Bad breath and nausea

helps in reducing the body fat
levels  thus helping in obesity

It can also cause skin rashes

It has good anti-aging properties
which helps in skin health

Heartburn and nosebleeds

Take fish oils with heavy meals to avoid these kinds of side effects.

Nitro – Oxide Boosters –

Nitro oxide boosters are the natural foods or the supplements that enhance the natural production of nitric oxide in our body that will help in blood circulation. These supplements or foods act as the vasodilators that relax the blood vessels and make them wide hence increasing blood flow and lowering blood pressure. 

Example of best Nitric- oxide Boosters are :-

  1. L- arginine – 

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 fulfil the body’s requirement.

  1. Citrulline malate –

Citrulline malate is the amino acid that our body needs to function properly. It is the non-essential amino acid that means our body can produce naturally. It is mostly found in watermelon and also available in supplement form. When it is consumed it gets converted into arginine and then it releases nitric oxide in our body.

  1. Beets –

These are the good natural foods that are rich in dietary nitrates which when consumed produce nitric oxide.

11 best supplements for Bodybuilding and Fat Loss
Benefits Side Effects

Helps to treat Erectile Dysfunction

Excess can cause nausea and stomach upset

Boost physical performance, enhance muscle recovery and decrease muscle soreness 

Extreme low blood pressure when taken in higher dose

Manage type 2 diabetes, lower cholesterol and blood pressure

Sleeping problem and sometimes blood in urine 

Beta – Alanine – 

Beta – Alanine is the non-essential amino acid that means our body can produce it naturally but getting it additionally from outside is necessary to fulfill the body’s requirement. 

 Beta- Alanine is responsible for producing Carnosine in our body.  It helps in enhancing athletic performance by increasing muscle endurance. 

Supplement companies claim it increases strength but in many studies it is found that instead of increasing strength,it increases the time period of doing intense workout to some extent.

It is recommended to take Beta – Alanine on regular basis for maximum benefits 

Benefits  Side Effects

Increases time taken to Exhaust during workout


Reduce fatigue level

Excess amount can cause tingling of skin

Increase muscle endurance.

Anti aging Property


ZMA is a very vital supplement you can use because it improves athletic performance, speeds up the recovery process and helps in sleep quality. ZMA has three main ingredients Zinc, Magnesium and Vitamin B6. It also helps in testosterone production, muscle mass growth and IGF-1 which help in growth of  cells and it’s recovery.

ZMA has some Side effects when taken in Excess amount :-

  1. Nausea
  2. Headache
  3. Stomach upset
  4. Loss in appetite
  5. Nerve damage
  6. Muscle cramps and joint pain
  7. Degrade immune system and sleep quality

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Nine best nutrition plan for maximizing your Bodybuilding gain

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Surajit Jana.

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