The most important dietary supplements for bodybuilders

The most important dietary supplements for bodybuilders: complete guidance for optimizing training and muscle growth

1. Protein: the basis of muscle growth and recovery

Protein, whether serum, casein, soy or vegetable, is the cornerstone of the diet of any bodybuilder. It provides the body with the necessary amino acids — building muscle blocks. With intense training, the body needs more protein than usual, to restore and growth of muscle fibers damaged during exercises.

• The role of protein in bodybuilding:

  • Muscle synthesis: Protein amino acids are used to synthesize new muscle fibers, which leads to an increase in muscle mass.
  • Recovery: Protein helps restore damaged muscle tissue after training, reducing pain and accelerating the recovery process.
  • Prevention of catabolism: Protein helps prevent the decay of muscle tissue (catabolism), especially during periods of calorie limit or intensive training.
  • Improving saturation: Protein has a high degree of saturation, which helps to control the appetite and maintain a diet.

• Types of protein and their application:

  • Wastein protein: It is quickly absorbed, ideal for admission after training for rapid muscle recovery. There are various forms:
    • Concentrate: Contains 70-80% protein, with a small amount of lactose and fat.
    • Izolat: It contains 90% or more protein, with a minimum amount of lactose and fat, suitable for people with lactose intolerance.
    • Hydrolyzat: It is previously split into smaller peptides, which provides even faster assimilation.
  • Casein protein: Slowly absorbed, ideal for admission before bedtime, providing the body with amino acids during the night and preventing catabolism.
  • Soy protein: A plant source of protein contains all the necessary amino acids, suitable for vegetarians and vegans.
  • Plant proteins (pea, rice, hemp): Alternative plant sources of protein that can be combined to obtain a complete amino acid profile.

• Dosage and reception time:

  • The recommended dosage of protein for bodybuilders is 1.6-2.2 grams per kilogram of body weight per day.
  • The best time to receive protein is after training, in the morning and before bedtime.

2. Creatine: an increase in strength and muscle mass

Creatine is a natural substance contained in muscle cells and plays a key role in energy production (ATP) during intense training. Creatin supplements help increase creatine reserves in the muscles, which leads to an increase in strength, power and muscle mass.

• Roll creatine in bodybuilding:

  • Increased strength and power: Creatine helps to increase ATP reserves, which allows you to perform more repetitions and work with heavier weights.
  • Increase in muscle mass: Creatine contributes to the delay of water in muscle cells, which leads to an increase in muscle volume (hydration effect). In addition, creatine stimulates protein synthesis, contributing to muscle growth.
  • Improving recovery: Creatine can help reduce muscle damage and accelerate recovery after training.
  • Improving cognitive functions: Some studies show that creatine can improve cognitive functions, especially during stress or fatigue.

• Types of creatine and their application:

  • Creatine Monogidrate: The most common and most studied form of creatine.
  • Creatine Ethyl ether (Cee): It is believed that it is better absorbed, but studies show that it is less effective than creatine monohydrate.
  • Creatine Hydrochloride (HCL): More soluble in water, which can improve absorption and reduce side effects, such as bloating.
  • Creatine Malat: The combination of creatine and apple acid, which can improve energy metabolism.

• Dosage and reception protocols:

  • Loading phase: Reception of 20 grams of creatine per day, divided into 4 doses, within 5-7 days.
  • Supporting dose: Reception of 3-5 grams of creatine per day to maintain the level of creatine in the muscles.
  • You can take creatine daily, regardless of training.

• Side effects:

  • The most common side effect is water delay, which can lead to weight gain.
  • Gastrointestinal disorders, such as bloating or diarrhea, can rarely occur.
  • Creatine is safe for most people, but it is recommended to consult a doctor before the intake, especially if there are diseases of the kidneys.

3. BCAA (amino acids with an extensive chain): acceleration of recovery and prevention of catabolism

BCAA (leucine, isolacin and valin) are indispensable amino acids that play an important role in muscle restoration, protein synthesis and preventing catabolism. They make up about 35% of essential amino acids in muscle cells.

• The role of BCAA in bodybuilding:

  • Acceleration of recovery: BCAA help reduce muscle damage and accelerate recovery after training, reducing pain and improving the functional ability of muscles.
  • Protein synthesis stimulation: Leucin is a key stimulant of protein synthesis, launching the process of muscle growth.
  • Prevention of catabolism: BCAA can help prevent the decay of muscle tissue, especially during periods of calorie limit or intensive training.
  • Improvement of endurance: BCAA can help reduce fatigue and improve endurance during training.

• Dosage and reception time:

  • The recommended BCAA dosage is 5-20 grams per day.
  • The best time to receive BCAA is before, during and after training.

4. Glutamine: Support for immunity and recovery

Glutamine is a conditionally indispensable amino acid that plays an important role in maintaining the immune system, restoration of muscles and intestinal health. During intense training, the level of glutamine in the body may decrease, which can lead to weakening of immunity and slowing down recovery.

• The role of glutamine in bodybuilding:

  • Immunity support: Glutamine is an important source of energy for immune cells, helping to strengthen the immune system and prevent diseases.
  • Muscle restoration: Glutamine can help reduce muscle damage and accelerate recovery after training.
  • Improving intestinal health: Glutamine is an important source of energy for intestinal cells, helping to maintain the health and function of the intestine.
  • Hydratation increase: Glutamine contributes to the delay of water in muscle cells, which leads to an increase in muscle volume.

• Dosage and reception time:

  • The recommended dosage of glutamine is 5-15 grams per day.
  • The best time to take glutamine is after training, before bedtime and during illness.

5. Beta-Alanin: Increase in muscle endurance

Beta-Alanin is an amino acid that helps to increase the level of carnosine in the muscles. Carnosine acts as a buffer, neutralizing the acidity in the muscles during intense training, which leads to an increase in muscle endurance and a decrease in fatigue.

• The role of beta-alanine in bodybuilding:

  • Increase in muscle endurance: Beta-Alanin helps to increase the level of carnosine in the muscles, which allows you to perform more repetitions and train longer.
  • Reducing fatigue: Beta-Alanin helps reduce fatigue during training, allowing you to train with greater intensity.
  • Improving performance: Beta-Alanin can improve performance in high-intensity exercises such as sprint and strength training.

• Dosage and side effects:

  • The recommended dosage of beta-alanine is 2-5 grams per day, divided into several tricks.
  • The most common side effect is paresthesia (a sensation of tingling or itching on the skin), which usually passes after a while.

6. Citrullin Malat: Improving blood flow and performance

Citrullin Malat is a combination of amino acid citrulline and apple acid. Citrullin turns into arginine in the body, which is then used for the production of nitrogen oxide (No). No expands blood vessels, improving the blood flow and the delivery of oxygen and nutrients to the muscles.

• The role of citrullin Malat in bodybuilding:

  • Improving blood flow: Citrullin Malat helps increase the level of no, which leads to an improvement in blood flow and the delivery of oxygen and nutrients to muscles.
  • Increase in muscle endurance: Improved blood flow helps to reduce fatigue and increase muscle endurance.
  • Reducing muscle soreness: Citrullin Malat can help reduce muscle soreness after training.
  • Improving performance: Citrullin Malat can improve performance in high -intensity exercises.

• Dosage and reception time:

  • The recommended dosage of citrullin Malat is 6-8 grams 30-60 minutes before training.

7. Vitamins and minerals: maintaining health and optimal function

Vitamins and minerals play an important role in many processes in the body, including energy metabolism, immune function, muscle restoration and growth. The deficiency of vitamins and minerals can negatively affect performance and restoration.

• Important vitamins and minerals for bodybuilders:

  • Vitamin D: It is important for the health of bones, immune function and muscle growth.
  • Vitamin C: It is important for the immune function and muscle restoration.
  • B vitamins B: Important for energy metabolism and function of the nervous system.
  • Calcium: It is important for the health of bones and muscle function.
  • Magnesium: It is important for muscle function, nervous system and energy metabolism.
  • Zinc: It is important for immune function, growth and recovery.
  • Iron: It is important for transporting oxygen and energy metabolism.

• Obtaining vitamins and minerals:

  • It is important to receive vitamins and minerals from a balanced diet, including fruits, vegetables, whole grains and low -fat sources of protein.
  • If necessary, you can take polyvitamin complexes or individual additives to replenish the deficit.

8. Omega-3 fatty acids: support for health and recovery

Omega-3 fatty acids are indispensable fats that play an important role in maintaining the health of the cardiovascular system, brain function and reducing inflammation.

• The role of omega-3 fatty acids in bodybuilding:

  • Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties that can help reduce muscle soreness and accelerate recovery after training.
  • Improving the health of the cardiovascular system: Omega-3 fatty acids can help reduce triglycerides and improve the function of the heart.
  • Improving the function of the brain: Omega-3 fatty acids are important for the health of the brain and cognitive functions.

• Sources of omega-3 fatty acids:

  • Fat fish (salmon, tuna, sardins)
  • Linseed seed and oil
  • Chia seeds
  • Walnuts

• Dosage:

  • The recommended dosage of omega-3 fatty acids is 1-3 grams per day.

9. ZMA (zinc, magnesium, vitamin B6): support for recovery and hormonal balance

ZMA is a combination of zinc, magnesium and vitamin B6. It is believed that these minerals and vitamins play an important role in maintaining hormonal balance, restoration of muscles and improving sleep.

• The role of ZMA in bodybuilding:

  • Hormonal balance support: Zinc is important for the production of testosterone, and magnesium is important for many hormonal processes.
  • Improvement: Magnesium and vitamin B6 can help improve sleep, which is important for muscle restoration and general health.
  • Muscle restoration: Zinc and magnesium can help reduce muscle damage and accelerate recovery after training.

• Dosage and reception time:

  • The recommended ZMA dosage is 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6.
  • The best time to receive ZMA is before bedtime.

10. Testosterone booster: hormonal support (with caution)

Testosterone booster is additives that are claimed to increase testosterone levels in the body. It is important to note that the effectiveness of many testosterone boosters has not been proven, and some of them can be unsafe. Before taking any testosterone booster, you need to consult a doctor.

• Ingredients that sometimes enter the beastors of testosterone:

  • D-asparaginic acid (DAA): Some studies show that the DAA can increase the level of testosterone, but the results are ambiguous.
  • TRIBULUS TERRSTIS: A traditional plant that is used to increase libido and testosterone levels, but studies show that it is ineffective.
  • Fenugreek: Some studies show that the fences can increase testosterone levels and improve libido.
  • DHEA: A hormone that can turn into testosterone and estrogen in the body. DHEA may have side effects and should be taken under the supervision of a doctor.

• Important:

  • Before taking any testosterone booster, you need to consult a doctor.
  • Be careful with products that promise a quick and significant increase in testosterone levels.
  • Make sure that the products have a good reputation and do not contain harmful ingredients.

11. Fathers: Support for weight loss (with caution)

Fat -burners are additives that are claimed to help accelerate the process of burning fat. It is important to note that fat burners are not a magic tablet and should be used in combination with a healthy diet and regular training. Some fat burners may have side effects, so before taking them it is necessary to consult a doctor.

• Ingredients that are often found in fat burners:

  • Caffeine: It stimulates the nervous system, increases energy and accelerates metabolism.
  • Green tea: Contains antioxidants and can accelerate metabolism.
  • L-Carnitin: Helps to transport fatty acids to mitochondria for use as energy.
  • Sinefrin: A stimulator that can accelerate metabolism and suppress appetite.
  • Capsaicin: Contained in chili pepper and can accelerate metabolism and suppress appetite.

• Important:

  • Before taking fat burners, you need to consult a doctor.
  • Be careful with products that promise quick and significant weight loss.
  • Start with a low dose to evaluate your tolerance.
  • Follow your condition and stop taking it if side effects occur.

12. Carbohydrates: Energy for training and recovery

Carbohydrates are the main source of energy for the body, especially during intense training. They also play an important role in muscle restoration after training.

• The role of carbohydrates in bodybuilding:

  • Energy: Carbohydrates provide energy for training, allowing you to train with greater intensity and longer.
  • Recovery: Carbohydrates help to make up for glycogen reserves in the muscles after training, which contributes to restoration.
  • Insulin: Carbohydrates stimulate the production of insulin, which helps to transport amino acids and glucose into muscle cells.

• Types of carbohydrates and their application:

  • Complex carbohydrates (oatmeal, brown rice, whole grain bread): Provide stable energy and are rich in fiber.
  • Simple carbohydrates (fruits, honey, sports drinks): Provide rapid energy and are ideal for reception after training to make up for glycogen reserves.

• Dosage and reception time:

  • The recommended dosage of carbohydrates depends on the intensity of training and goals.
  • It is important to use carbohydrates before, during and after training to provide energy and recovery.

13. Joint use of dietary supplements: synergy and warnings

The combination of various dietary supplements can lead to a synergistic effect, enhancing their positive effect on the body. However, it is important to understand which dietary supplements can be combined and which can interact with each other, causing undesirable side effects.

• Recommended combinations:

  • Protein and creatine: Protein provides building blocks for muscles, and creatine increases strength and power, which leads to greater muscle growth.
  • BCAA and glutamine: BCAA accelerates recovery and prevent catabolism, and glutamine supports intestinal immunity and health, which contributes to more effective restoration.
  • Beta-Alanine and Citrulline Malat: Beta-Alanin increases muscle endurance, and citrullin Malat improves blood flow, which allows you to train longer and with greater intensity.
  • Vitamins and minerals and omega-3 fatty acids: Vitamins and minerals support the general health and optimal function of the body, and omega-3 fatty acids reduce inflammation and improve the health of the cardiovascular system.

• Cautions:

  • Avoid combining stimulants: The combination of caffeine, synephrine and other stimulants can lead to excessive stimulation of the nervous system, causing anxiety, insomnia and other side effects.
  • Be careful with hormonal additives: The combination of various booster of testosterone or other hormonal additives can disrupt the hormonal balance and lead to undesirable side effects.
  • Always read the labels and follow the instructions: It is important to read the labels of all dietary supplements and follow the instructions for dosage and use.
  • Consult a doctor: Before taking any dietary supplements, especially if you have any diseases or take medicines, you need to consult a doctor.

14. Individual needs: adaptation of a dietary supplement program

It is important to understand that the needs in the dietary supplement are individual and depend on many factors, such as age, gender, level of physical activity, genetics, diet and the purpose of training.

• Factors affecting the needs of dietary supplements:

  • Age: The needs for some vitamins and minerals can change with age.
  • Floor: Men and women can have different needs in some dietary supplements, for example, gland and calcium.
  • The level of physical activity: The higher the level of physical activity, the greater the need for protein, carbohydrates and other dietary supplements necessary for energy and recovery.
  • Genetics: Genetic factors can affect the assimilation and metabolism of some dietary supplements.
  • Diet: If your diet does not provide a sufficient amount of necessary nutrients, then it may require a dietary supplement to replenish the deficit.
  • Training goals: The goals of training, such as increasing muscle mass, weight loss or improving performance, can affect the choice and dosage of dietary supplements.

• Recommendations for adaptation of a dedary reception program:

  • Evaluate your diet: Make sure your diet provides a sufficient amount of necessary nutrients.
  • Define your goals: Determine your training goals and select dietary supplements that can help you achieve these goals.
  • Consult a doctor or nutritionist: A doctor or a nutritionist can help you evaluate your needs for dietary supplements and develop an individual reception program.
  • Start with small doses: Start with small doses of dietary supplements and gradually increase them to evaluate your tolerance.
  • Follow your condition: Follow your condition and stop taking dietary supplements if any side effects occur.

15. Quality and safety of dietary supplements: how to make the right choice

The quality and safety of dietary supplements can vary significantly. It is important to choose products from reliable manufacturers who adhere to high quality standards and test their products.

• Factors that should be paid attention to when choosing dietary supplements:

  • Reputation manufacturer: Choose products from reliable manufacturers with a good reputation.
  • Certification: Look for products certified by independent organizations such as NSF International or Informed-Sport.
  • Composition: Carefully read the composition of the product and make sure that it does not contain harmful ingredients.
  • Reviews: Read the reviews of other consumers to find out about their experience of using the product.
  • Price: Not always the most expensive products are the highest quality. Compare prices and read reviews to find the best option.

• Cautions:

  • Be careful with products that promise miracles: Avoid products that promise quick and significant improvement of results without effort.
  • Check information about the manufacturer: Make sure that the manufacturer has an address and contact details.
  • Don’t buy dubious sellers dietary supplements: Buy dietary supplements only from trusted sellers, such as pharmacies, specialized sports nutrition stores or official websites of manufacturers.
  • Tell your doctor about the admission of dietary supplements: Tell your doctor about all the dietary supplements that you take, especially if you have any diseases or take medications.

16. Bad for vegetarians and vegans: special needs

Vegetarians and vegans may need additional dietary supplements to replenish the feed of nutrients, which are usually found in animal products.

• Important dietary supplements for vegetarians and vegans:

  • Vitamin B12: Vitamin B12 is found only in animal products, so vegetarians and vegans need to take additives with vitamin B12.
  • Iron: Vegetable iron is absorbed worse than the animal, so vegetarians and vegans may need more iron.
  • Calcium: Vegetarians and vegans that do not use dairy products may need additional calcium.
  • Vitamin D: Vitamin D can be obtained from sunlight and some products, but vegetarians and vegans may need to receive additives with vitamin D, especially in the winter months.
  • Omega-3 fatty acids: Vegetarians and vegans can receive omega-3 fatty acids from flaxseed, chia seeds and walnuts, but it may require additives with DHA and EPA, which are found in fish oil.
  • Creatine: Creatine is mainly contained in animal products, so vegetarians and vegans can get more benefits from taking additives with creatine.

• Sources of plant protein:

  • Soy protein: Contains all the necessary amino acids and is a good source of protein for vegetarians and vegan.
  • Pea protein: A good source of protein and contains few allergens.
  • Rice protein: It is easily absorbed and contains few allergens.
  • Hemp protein: Contains all the necessary amino acids and is rich in fiber and omega-3 fatty acids.
  • Combining plant proteins: Combining various plant proteins can provide a complete amino acid profile.

17. Bad for women bodibilders: taking into account hormonal features

Women-bodibilters have special needs for nutrients associated with their hormonal features.

• Important dietary supplements for female bodibilders:

  • Iron: Women are at risk of iron deficiency due to menstruation.
  • Calcium: It is important for the health of bones, especially during menopause.
  • Vitamin D: It is important for the health of bones, immune function and muscle growth.
  • Folic acid: Important to the health of the reproductive system.
  • Protein: It is necessary for the restoration and growth of muscles.
  • Creatine: It can help increase strength and power.

• Cautions:

  • Testosterone booster: Women should avoid taking testosterone boosters, as they can cause undesirable side effects, such as increasing muscle mass, coarsening of voice and acne.
  • Fathers: Women should be careful when taking fat burners, as they may contain stimulants that can cause anxiety, insomnia and other side effects.

18. Myths and reality about dietary supplements: dispelling delusion

There are many myths and misconceptions about dietary supplements. It is important to separate scientific information from marketing statements and make reasonable decisions.

• Myths:

  • Bades replace a healthy diet: Bades cannot replace a healthy diet. They should be used as an addition to a balanced diet.
  • More the better: The use of dietary supplements in large quantities will not necessarily lead to the best results and may even be harmful to health.
  • All dietary supplements are safe: Some dietary supplements can have side effects and interact with medicines.
  • Bades work for everyone: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.

• Reality:

  • Bades can help to make up for a nutrient deficiency: Bades can be useful for making up for a deficiency of nutrients, especially in people with certain dietary restrictions or diseases.
  • Some dietary supplements can improve performance: Some dietary supplements, such as creatine and beta-alanine, can improve performance in sports.
  • It is important to choose high -quality dietary supplements: It is important to choose dietary supplements from reliable manufacturers who adhere to high quality standards and test their products.
  • Before taking dietary supplements, you need to consult a doctor: Before taking any dietary supplements, especially if you have any diseases or take medicines, you need to consult a doctor.

19. Proper storage of dietary supplements: preservation of efficiency

Proper storage of dietary supplements is necessary to maintain their effectiveness and safety.

• Recommendations for storage of dietary supplements:
  • Keep dietary supplements in a cool, dry place: Avoid storage of dietary supplements in the bathroom or other places with high humidity.
  • Keep dietary supplements away from direct sunlight: Direct sunlight can destroy some vitamins and minerals.
  • Keep dietary supplements in tightly closed packaging: Close the packaging of dietary supplements tightly to prevent moisture and air.
  • Follow the expiration date: Do not use dietary supplements after expiration of the expiration date.
  • Keep dietary supplements in no way for children: Some dietary supplements can be dangerous for children.

20. Conclusion: individual approach and responsibility

The choice and use of dietary supplements for bodybuilders should be based on individual needs, goals and health status. It is important to conduct research, consult with specialists and make reasonable decisions. Bades are an addition to a healthy lifestyle, and not replacing it. A responsible approach to the use of dietary supplements will help achieve maximum results and avoid undesirable side effects.