Bodybuilding 101-The Lowdown On Supplementation

   The problem with amateur lifters:

They simply do not eat right. I am not sure if this is something to do with misinformation they are given.  I am not sure if it is simply because they cannot afford the food(let’s face it, they can). Maybe it’s that they simply think supplementatio is required? Do you fall into one of these categories? I know I use to. I use to feel like, I needed 10 different supplements and could still eat SHIT food. Truth is, unless you are on steroids, what you eat matters. Supplements are but a TOOL, you wouldn’t use a hammer to screw in a screw would you?

Poor screw

In regards to building or bodybuilding muscles in general, our body is frequently restricted by our nourishment. As we’re lacking important nutrients that help us attain better results and regardless of how hard we train, occasionally we simply can not make any improvement. Consequently, individuals turn to supplements.

Nutritional supplements are a fantastic solution to add valuable nutrients that help us prepare harder, recover quicker or build muscle. They push our limits, enabling us to make an important improvement with each training and foster the outcome.

And despite the reality that we have bodies that are exceptional and respond differently to some nutritional supplements, there are 5 essential nutritional supplements that each and every bodybuilder needs.

I promise, they’re all legal.

Whey Protein

Whey protein is a quick-digesting milk protein which helps provide amino acids that are essential to the skeletal muscle. This is a basis for the most often employed nutritional supplement and muscle increases.

Whey is immediately shuttled into the muscles where it uses its powerful anabolic effects. Thus, it’s usually utilized as a pre-workout and post-workout meal to boost protein synthesis and boost healing and muscle restoration. Whether your aim would be to drop body fat or build lean mass, including a whey protein can accelerate both the increase procedure as well as the decline.

Healing – Following the intense work out your body looks for protein to fix itself. If taken right following the work out, whey builds powerful and thin muscles and helps activate accelerated muscle recovery.

Whey protein shake could be even utilized as a a meal replacement or a wholesome snack that may raise the protein amounts of body and reduce daily calorie consumption.

Whey protein contains essential amino acids required for protein synthesis.


Creatine is included for an excellent reason and the next most used nutritional supplement – it’s a naturally occurring substance that encourages lean body mass, increased muscle cell volume, post-workout recuperation and increased muscle functionality.

Creatine raises strength and energy, enabling better and more challenging work outs functionality, which cause muscles to eventually become more powerful and larger.

The creatine amount naturally seen in our body is adequate for cellular function that is on-going and is undoubtedly not enough to cause substantial muscle increase.

Branched Chain Amino Acids

Also called BCAA, are just another astonishing nutritional supplement that bodybuilders utilize to boost their work out results. They help stimulate protein synthesis and modulate protein metabolism.

BCAAs have a similar function as protein – they help muscles recuperate quicker and drive nutrients into the muscle tissue. They reduce pain due to muscle fatigue and also enhance metabolic healing.

Recommended daily dosage: 3-5 gs upon awakening and 3-5 grams before and following the work out


Glutamine for that reason is vital for each serious bodybuilder and is the number one nutritional supplement for a quick healing. It slows down muscle tissue breakdown during intensive work out which enhances strength and elevate endurance. It enables heavier weights to be lifted by bodybuilders for a longer duration of time and train harder, which cause the creation of slender muscles that are greater.

Glutamine also helps maintain the muscle tissue, which helps burn off fat that is added, while slowing down the muscle decline. It fast restores the well-being of the muscle tissue, which ensures quick healing of the entire body and also enhances the immune system by putting pressure on the complete body instead of only the muscle.

Recommended daily dosage: 5 gs upon awakening, 5 grams subsequent to the work out and 5 grams before bed

Beta Alanine

Beta Alanine (BA) is a naturally occurring amino acid that raise intramuscular rates of Carnosine by 60% in significantly less than a month. During high-intensity work out we become more acidic and the body collects considerable amounts of hydrogen, which induce our pH to fall.

By taking Beta Alanine nutritional supplements, bodybuilders delay the build-up of hydrogen and all its negative effects and keep a heightened amount of Carnosine. BA also elevates repeated sprint ability and force output signal, enhances and works great with creatine.

Recommended daily dosage: 2-6 grams each day, taken in smaller doses through the entire day

There’s that pesky screw again.

Now, if you are looking for a no nonsense program, that includes not only workouts but also diet advice as well as supplementation advice (because lets face it. This stuff isn’t easy, and it’s harder to do alone), check this out. Not only will you get a tailored to you program, included is a community of like minded people who can help you achieve the best version of you that you are looking to achieve.

Remember to stay strong and stay healthy.

If you have any further questions or comments. Comment down below or shoot me a message. I’ll be more than happy to answer any questions.