The Hierarchy of Bodybuilding Supplements
Bodybuilders often ask what the best supplements are, as if there were only a handful to choose from. Well, as you probably know there are tens of thousands of different products designed for bodybuilders, so which ones are most effective? Good question. To answer this question we’ve arranged a hierarchy of bodybuilding supplements arranged in order of effectiveness on building lean muscle, improving strength and seeing results. This hierarchy of bodybuilding supplements has been compiled based on the following factors:
- Scientific research supporting supplemental effects
- Supplement user reviews
- Time tested history of supplement use
Alas, here’s the final word on what supplements you should be taking and their relative importance to one another for slapping on some major lean muscle.
- Creatine Monohydrate: Creatine remains King. If you’re not taking creatine, ask yourself why? Probably because you’re too lazy or just don’t feel like slamming some of the gritty stuff down multiple times each day. Well, my answer to that is it only takes 15 seconds to take 5 grams of creatine, and if you’re spending 60-90 minutes in the gym, I think you can spare a few extra seconds, it’ll sure go a long way. Creatine has been studied more than any other bodybuilding supplement. Why? Because scientists cannot believe how effective it is! They want to learn more about it, what makes it work, what makes it effective and methods to make it even more effective. Try taking 5-10 grams of creatine monohydrate every day and I guarantee you’ll see some noticeable results. Everybody does, it’s been proven!
- Whey Protein: Whey protein is next on the list because let’s face it, most people just can’t get enough protein in their diet. Taking a supplemental form of protein is crucial in building new lean muscle tissue. Pick up some whey protein today if you haven’t already.
- Glutamine: Glutamine is vitally important to recovery and muscle anabolism. Glutamine is like creatine in that the effects of it have been well studied and proven. Take glutamine before and after workouts for an additional boost in recovery and lean muscle gains.
- BCAAs: BCAAs are many bodybuilders secret weapon. They are relatively new to the scene because they are now affordable and have plenty of supporting research. Try mixing a drink with glutamine, creatine and BCAAs to sip on before, during and after your workouts for an incredible mass boosting complex.
- Beta Alanine: Beta alanine has been shown in studies to improve muscular endurance and improve strength by reducing lactic acid during exercise. Beta alanine can also help reduce muscular fatigue during long sets, extending your endurance and capacity to handle heavier weights. Plus it gives you a fun tingly sensation when you first take it. Definitely toss it in.
- Vitamin D: Vitamin D is incredibly important to your health and many scientists are now providing evidence that Vitamin D supplementation can raise natural testosterone levels and boost the immune system. I say, toss it in!
- Fish Oil: Fish oil provides essential omega-3 fatty acids like EPA and DHA that improve cardiovascular health, joint health, brain function, skin, hair, nails and more! IF you’re not taking fish oil, you’re seriously missing out on some great bodybuilding benefits!
- ZMA: ZMA is a natural testosterone supplement composed of three ingredients: zinc aspartate, magnesium aspartate and vitamin B-6. Studies show that this combination can raise free testosterone levels when taken at night before bed. Toss it in!
- Digestive Enzymes: Digestive enzymes might even deserve a spot much higher on the list, but because of their higher price they are sometimes cost prohibitive. Luckily, All Star Health has plenty of quality digestive enzymes at incredible prices, so you aren’t limited to only taking them here and there. Try taking digestive enzymes with your high macro nutrient meals to help your body better assimilate those calories and nutrients.
- Alpha Lipoic Acid: Alpha lipoic acid is a powerful antioxidant that has the ability to revive other antioxidants, improve insulin sensitivity, regulate glucose metabolism and oxidize free radicals. Toss it in!
- Multivitamin: A basic high-potency or one per day multivitamin can significantly help by filling in the nutritive gaps in your diet. It can support overall health, immune function and even libido. Don’t forget your multivtiamin!
Secondary Hierarchy (If you have the budget, toss em’ in!)
- Joint Support: A combination of glucosamine, chondroitin and MSM among other healing factors for optimal joint health. Maintaining joint health is key when bodybuilders are pushing around heavy weights 4-5 days a week.
- Wobenzym-N: Systemic enzymes that are taken on an empty stomach to provide healing support for joints and other tissues in the body. One of the most popular systemic enzyme supplement with enteric coated enzymes so they are able to pass through the stomach and remain intact in the small intestine. There’s a great deal of scientific literature supporting Wobenzym-N and systemic enzymes for optimal joint health.
- Digestive Enzymes: I know this is already in the top list, but I don’t want you to forget it! Digestive enzymes that are not systemic are taken before and during meals to help the body break down cooked food and other complex foods. This helps with nutrient absorption and lessens digestive stress.
- Pre-Workout: A premium pre-workout drink can help you feel ultra-energized and have plenty of endurance in the gym. Maximizing your training sessions is key to stimulate muscles to want to grow bigger and stronger.
- Probiotics: Probiotics help with digestion and improve nutrient absorption. Taking a premium probiotic is key in maintaining a healthy amount of beneficial intestinal flora.
If you’re a bodybuilder and you aren’t using at least some of the above mentioned supplements, I suggest you research the unfamiliar items and make a decision whether or not you want to start using them. I’ve found that with creatine, whey protein, glutamine, beta-alanine, bcaas and digestive enzymes alone I can make great gains in lean muscle and and strength.
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