Whey Protein PowderThe amino acids in protein make up the muscles’ building blocks. Bodybuilders recommend consuming 1 to 2 g of protein per pound of body weight per day to build muscle. Whey protein, a byproduct of the cheese manufacturing process, contains concentrated and high-quality protein. Whey protein are great bodybuilding supplements and usually come in powder form and are mixed with water or milk for a flavored beverage.
Branched Chain Amino AcidsBranched chain amino acids, or BCAAs, might increase stamina during your workout and reduce muscle fatigue. Most BCAA supplements contain leucine, isoleucine and valine, three building blocks of new muscle tissue. BCAAs usually come in a powder or pill and can be taken before or during your workout
GlucosamineGlucosamine, a compound found in joint tissue, might support healthy joint function and minimize breakdown of cartilage in the knee and other joints, according to the Mayo Clinic. Talk to your doctor about taking glucosamine if you experience knee or joint problems while weightlifting
CreatineYour body naturally produces creatine to replenish your muscle’s adenosine triphosphate (ATP) energy source during explosive activity, such as weightlifting. Creatine supplementation can assist strength gains and muscle mass production during high-intensity workouts, says the American Council on Exercise.
GlutamineL-Glutamine, the most abundant of the amino acids found in your muscles, prevents muscle breakdown and aids in recovery. Although glutamine’s effects are inconclusive, overtrained athletes sometimes exhibit lower levels of glutamine, says the American Council on Exercise. Take glutamine as a capsule or power before or after your workout.
MultivitaminA quality multivitamin provides your body with essential nutrients. Intense workouts increase the amount of vitamins your body needs, says sports nutritionist Dawn Weatherwax-Fall. Even with a proper diet, you might not be getting the nutrients you need. Keep your energy up with a daily multivitamin.
CaffeineAlthough no studies have shown conclusively that carnitine aids in fat loss and muscle growth, no negative side effects have been found, either. Your body naturally produces carnitine to metabolize fat by transferring it into the fat-burning mitochondria so they can be oxidized to produce energy.
CarnitineAlthough no studies have shown conclusively that carnitine aids in fat loss and muscle growth, no negative side effects have been found, either. Your body naturally produces carnitine to metabolize fat by transferring it into the fat-burning mitochondria so they can be oxidized to produce energy.
Nitric OxideNitric oxide, a gas produced by your body to aid blood flow, might increase nutrient distribution to your muscles during intense workouts. Although it doesn’t provide direct benefits, it might increase the effectiveness of other supplements.
HMBHydroxy methylbutyric acid (HMB) is a byproduct of leucine metabolism. The amino acid building block might promote muscle tissue development. According to a study, participants who took HMB experienced greater muscle gains over a seven-week period of weight training.