When following an intensive physical training regime, many people like to take bodybuilding supplements to help them achieve their desired results faster. Our guide tells you how to use the key supplements safely and effectively. It’s advisable that you keep things as simple as you can. The key supplements are generally more than adequate, as long as you use ones that are appropriate to your level of training and need. The main supplements are protein, creatine, glutamine and weight gainers.
Protein is probably the most important supplement of all as it forms the building blocks of muscle. If you only take one form of bodybuilding supplement, make it protein. For the best bodybuilding results, you should use whey and casein proteins, combining them for maximum effectiveness. Whey absorbs more quickly into the body whereas casein regulates the release of amino acids better. It’s recommended that you take whey 45 minutes after your workout and take casein before you go to bed.
Another important supplement is creatine monohydrate. This needs to be used really carefully as it has some side effects if you use too much, such as diarrhea or bloating. However, the myth that it stunts growth isn’t true. It can cause water retention, which makes you appear fuller and its purpose is to improve muscle mass. It’s generally recommended by body builders that you take it in cycles, typically 8 weeks long and made up of three phases. This is so you can maximize the benefits of your weight gain.
Many bodybuilders also take glutamine supplements as part of their regime. Most of the amino acid in your skeletal muscle is glutamine and it’s the primary transporter of nitrogen to your muscles. When you train intensively, your glutamine levels decrease and they can take up to 6 days to recover after you stop training. Taking a supplement is supposed to help combat this through improving your metabolism. You should take it two or three times a day, taking 5 grams at a time.
Weight gainers are the final type of common supplement. These are generally found in shake form and work by making sure you consume more calories than you expend. For this reason, they are packed full of carbohydrates, protein and lots of calories. To make sure you get good value for money and make the right choice, you need to look at the number of calories found in different shakes and compare it with how much weight you’re hoping to gain.