Know what is best for you

choosing the right supplement to start with can be overwhelming. However, by fully understanding bodybuilding supplements, you can choose the right option depending on your goal. The list of the best bodybuilding supplements are: Protein, Keratin, multi vitamin, Amino acid, Carbohydrate, fat Burner, Prohormone, energy producer

Protein supplements in bodybuilding

Protein supplements are made up of amino acids, which are literally the holy grail of muscle building and muscle building blocks. Feeding the body with enough protein keeps it in an anabolic state; It means that the muscles and tissues of your body receive enough energy for growth and repair. Otherwise, if you don’t get enough protein per day, your body will be in a catabolic state; That is, it consumes your hard-earned muscle for energy and negates all your hard and strength training.

Protein is also found in everyday foods, but it can be difficult to get enough from food alone, taking protein supplements is a great way to solve this problem. By using supplements, your daily protein needs will be provided easily and in a completely affordable way; Even when you are busy at work and away from the gym, taking a supplement can provide the body with essential proteins.

Types of protein supplements

Bodybuilding protein supplements can be classified into the following categories based on where and how they are extracted.

  • Whey protein
  • Casein protein
  • Egg protein
  • Plant proteins
  • Meat protein

1.  What is a whey protein bodybuilding supplement?

Whey protein bodybuilding supplement is obtained from milk and is quickly digested to help build muscle and the recovery process. In general, the benefits of consuming whey protein are:

  • Rich in the amino acid leucine and providing essential amino acids to the body
  • Fast digestion compared to other protein supplements
  • Help to increase volume and rebuild muscles
  • Help to lose weight
  • Get a high amount of protein for the amount of money you pay

Types of whey protein supplements

Types of whey protein supplements are offered in the following 3 categories:

  • Types of whey protein concentrate: The most basic and least processed form of whey protein is concentrate, which usually consists of 60 to 80% of the product, and the rest includes fat and lactose.
  • Types of whey protein isolate: when whey protein is processed to remove fat and carbohydrates and increase the protein concentration, whey protein isolate is obtained, which ultimately makes up 90 to 95% of the product.
  • Hydrolyzed whey protein types: This type of protein is processed in special ways to be absorbed by the body and muscles faster than the previous 2 types.

2.  What is casein protein bodybuilding supplement?

Casein protein supplement is also obtained from milk, but it is digested in the body more slowly than whey protein. Although this supplement does not increase the protein synthesis in the muscles as much as the whey protein bodybuilding supplement, the time of the synthesis process will increase and provide amino acid reserves for the muscles for a longer period of time; Therefore, this protein has the amino acids needed by the body, and consuming it before sleeping causes better recovery and reduces muscle wasting.

Benefits of casein protein

In general, the benefits of casein protein include:

  • Longer digestible than whey protein and helping to provide long-term protein in the body
  • Prevent muscle wasting
  • Suitable for maintaining muscle mass
  • Ideal for speeding up recovery during sleep

3.  Egg protein supplement

Egg protein supplement is prepared from egg white, which has an extremely high protein quality. This supplement can have similar effects on body performance (increase in muscle mass and strength) compared to whey and casein protein powders. Egg protein supplement is available in two forms, liquid and powder, which has very little fat and carbohydrates and no cholesterol.

4.  Herbal protein supplements

Vegetable protein supplements are suitable for bodybuilders and athletes who are vegetarians or are unable to consume dairy and meat proteins for reasons such as skin or digestive problems. These supplements are useful for muscle growth and post-workout recovery. Some herbal protein supplements for bodybuilding are:

  • Soy protein supplement
  • Pea protein supplement
  • Hemp protein supplement
  • Brown rice protein supplement

Soy protein supplement

Soy protein supplement is a protein supplement for vegetarians that is obtained from soybeans. Despite the fact that this supplement is a rich source of protein, there are differences of opinion in its use for men, which causes an increase in the level of estrogen in their bodies and the appearance of feminine traits. Some studies have also shown that this issue is not true; Therefore, according to the issues raised, wisdom dictates that you observe the side of caution and avoid consuming it excessively.

Pea protein supplement

Pea protein supplement is a popular bodybuilding plant-based protein powder among vegetarians, vegans, or those with dairy or egg allergies. This supplement is absorbed faster than casein protein, but slower than whey protein. When the chickpea supplement is taken together with the rice protein supplement, it will have a function very similar to that of whey protein. In general, this protein is very digestible, hypoallergenic and affordable.

Hemp protein supplement

Hemp protein supplement is rich in omega-3 fatty acids, although it is not considered a complete protein supplement because it has low levels of the amino acids lysine and leucine.

Brown rice protein supplement

Brown rice protein supplement is a vegetable protein for muscle building and hypoallergenic and gluten-free.

5.  Meat protein supplement

Meat protein supplement has a very high nutritional value for athletes and bodybuilders because it contains the most essential amino acids, which is a very good source for weight loss and muscle building, and also has a very good performance in preventing osteoporosis.

Guide to buying protein supplements

Now that you know that protein supplements are the best supplements for building muscle, now it’s time to know which one is best for you; Therefore, if you intend to buy it, we recommend that you evaluate the specifications of protein bodybuilding supplements based on the following factors:

  • Biological value (Bioavailability)
  • Purity
  • Branched chain amino acids (BCAAs)
  • Absorption

1.  Biological value of protein supplements

The biological value of protein supplements or bioavailability is a measure of how well your body absorbs the protein; For example, peanuts have a bioavailability of 43, while whey protein supplements can score over 100 and provide more nutrients from a smaller amount of the supplement.

2.  Purity of protein supplements

Suppose the purity percentage of your protein supplement is 80%; This means that for every 100 grams of the product you consume, after filtering out the fat, carbohydrates and other natural substances, 80 grams of protein remain. Whey protein concentrate is 80% pure, while whey protein isolate is 90% pure, giving you a higher protein ratio.

3.  Branched-chain amino acids in protein supplements

According to many studies, it is known that BCAA branched amino acids (leucine, isoleucine and valine) play a big role in protein synthesis. In general, a complete protein should contain essential amino acids that are difficult to obtain from food sources. It has also been proven that a higher leucine ratio is more effective in better protein performance.

4. Absorption of protein supplements

If you’re looking for quick absorption, whey protein is great. A casein protein, on the other hand, releases protein over an 8-hour period and is a great choice for those looking for a meal replacement or bedtime snack that maintains muscle nutrition while you sleep.

How to use protein supplements

According to the results of research, between 10 and 35% of your daily energy intake should come from protein to maintain muscle mass. For the average person on a 2,000-calorie diet, that means 700 calories (about 100 grams) must come from a protein source, which isn’t always easy to do.

  • Consuming more than 3 grams of protein per kilogram of weight is not recommended.
  • Do not consume more than 3 servings of protein per day as it can do more harm than good.
  • The best time to consume each type of protein supplement is different and completely depends on your health level and goal; For example, the best time to consume casein in order to speed up recovery is before bed.
  • At certain times, especially post-workout, protein supplements may even be more beneficial than food. Because whey protein is quickly and easily digested, it is an ideal post-workout protein source.
  • For post-exercise recovery, an athlete should consume protein within 60 minutes of exercise. That’s when your muscles are most responsive to the use of protein for the repair and growth process.

Buying protein supplements

Due to the existence of various flavors of protein powders, we recommend that you pay attention to its taste when buying; Because if you don’t like its taste, you will have trouble consuming it during your training period.

Pay attention to the labels on the protein supplement in order to determine the type of protein (concentrate, isolate and hydrolyzate); If you are a beginner and do not have lactose intolerance, you will not need to buy expensive protein isolates, and buying a protein concentrate will meet your needs well.

A good protein supplement provides the most protein with the fewest calories; Also, the amount of carbohydrates and fat should be as low as possible.

Look for products that provide at least 20 grams of protein per serving, if it is a supplement that provides less than this amount per serving, it means that you need to consume more than one scoop per serving to provide enough protein, and as a result, your protein It ends sooner, and these products are usually higher in carbs and fat.

When buying bodybuilding supplements, herbal, etc., compare the weight of each serving with the amount of protein in each serving; The difference between these two values should not be large, although these two numbers will never be equal due to the presence of sweeteners, flavors and other things.

What is a creatine bodybuilding supplement?

Original creatine bodybuilding supplement is one of the most widely used supplements in the market, which has been the subject of many studies and is available in 2 forms of powder or tablets.

Creatine is found naturally in meat, so vegetarians and vegans are often tempted to take creatine supplements. Creatine is a metabolic byproduct of amino acids found in the liver, kidneys, and pancreas. Approximately 95% of creatine is stored in skeletal muscle and the remaining five percent in the liver, kidneys, brain, and testes.

Benefits of creatine bodybuilding supplement

The benefits of using creatine supplements include:

  • Stimulating cells, increasing muscle-building hormones, increasing water supply to cells and reducing protein degradation
  • Maximum increase in strength and energy output during exercise
  • Act as a “cell bulker” and help build muscle faster
  • Speeding up the recovery process between workouts
  • Help improve endurance in high intensity activities such as weight lifting and strength training

Types of creatine bodybuilding supplements

Different types of creatine supplements are available, such as ethyl ester, buffered, monohydrate, etc. Creatine monohydrate is the most studied form of creatine and hundreds of research studies have guaranteed its effectiveness, and it is also more affordable than other forms of creatine. .

It should be noted that despite creatine supplementation’s reputation for kidney damage, not only is there no evidence that creatine damages the liver or kidneys, research has disproved it. Of course, we recommend that people who have an underlying disease should consult their doctor before taking creatine.

How creatine works to boost strength

The source of energy for all cells in the body is adenosine triphosphate (ATP). When you exercise, your body uses ATP and converts it to adenosine diphosphate (ADP). Creatine converts ADP back into ATP and stores energy well for your body’s recovery. To take full advantage of creatine supplementation, you need to reach a place called the saturation point, where your body receives enough creatine to saturate muscle cells.

Ways of saturating cells with keratin

There are two ways to saturate the cells with keratin:

  • 30-day process: taking 3 to 5 grams of creatine supplement per day can bring you to your saturation point within 30 days, and with a little patience, you will definitely achieve the desired result.
  • 5-day process: If you want, you can speed up the process up to 5 days. During the loading phase, you take 5 grams of creatine, 4 times a day (20 grams daily intake). You do this for 5 days in a row, and once you reach a saturation point, you maintain that point with 3-5 grams of regular creatine daily.

Multivitamin bodybuilding supplement

Multivitamin bodybuilding supplements contain vitamins and minerals (the 2 main types of nutrients) and help the body function properly. With busy lifestyles and related eating habits, focusing on micronutrients is more critical than ever. Multivitamin sports supplement is needed to perform the following activities:

  • Help break down fatty acids and amino acids
  • Maintaining bone health
  • Fighting the damage of free radicals
  • Increased insulin activity
  • Help maintain fluid balance
  • etc…

There are nearly 30 vitamins and minerals that our bodies cannot make in sufficient quantities. If you are a bodybuilder, athlete or just a fitness enthusiast, you should know that your body has different nutritional needs than normal and inactive people, that supplements like multivitamins help in an easier way to get essential substances and cover the daily nutritional gaps.

The role of multivitamins in bodybuilding

5 main effects and properties of multivitamins in bodybuilding are:

  • Help to provide enough energy to the brain and increase strength during hard training sessions
  • Reduction of recovery time
  • Preventing oxidative stress (imbalance between free radicals and antioxidants in the body) caused by exercise
  • Help maintain muscle strength and increase energy
  • Improve bone health and immune system

Types of multivitamin supplements in bodybuilding

Now you should know what to look for in multivitamin supplements; In fact, an ideal multivitamin supplement should consist of a full range of vitamins and minerals in an optimal amount that is easily absorbed and digested. While all nutrients are important for health, we recommend that bodybuilders pay more attention to the following 4 categories.

1. Vitamins A and D

Vitamins A and D play an important role in promoting bone health, and vitamin D also supports the proper functioning of the immune system.

2. Vitamin B6 and B12

Vitamin B is needed for healthy metabolism and the process of converting food into energy in the body. Vitamin B6 is essential for the function of enzymes involved in protein metabolism, and B12 is important for energy production and carbohydrate metabolism.

3. Vitamin C

Since vitamin C is not produced or stored in the body, it is essential to get it through the diet. In addition to creating immunity, vitamin C helps to repair body tissue, it also acts as an antioxidant that protects cells from free radicals; Free radicals are harmful compounds produced during exercise.

4. Calcium, magnesium and zinc

Zinc is an important mineral that acts as an antioxidant. While calcium and magnesium are important for bone health, magnesium also supports normal muscle and nerve function.

It is recommended to take multivitamins right after one of the main meals of the day.

What is an amino bodybuilding supplement?

Amino acid bodybuilding supplements are the building blocks of protein, which are divided into two categories: essential (supplied through food and supplements) and non-essential (supplied through the body itself).

Types of amino acid supplements

In total, the types of amino acid supplements can be divided into 20 categories, most of which the body can make on its own. However, there are nine essential amino acids that the body cannot produce and must be obtained from the diet. In this section, we examine some of the most important amino acid supplements that are useful for achieving physical fitness, which include:

  • Glutamine
  • BCAA
  • Arginine
  • Beta alanine
  • fish oil

1.  What is glutamine bodybuilding supplement?

Glutamine bodybuilding supplement is an amino acid found in protein. This amino acid is the most abundant amino acid in skeletal muscles and also plays a vital role in the immune system. Glutamine in supplement form can have additional benefits to help build muscle mass. This plugin supports the following:

  • Muscle growth
  • Reduction of muscle catabolism
  • Contributing to the normal and healthy functioning of the body’s immune system
  • Gut health

Glutamine is especially beneficial after exercise because it has the ability to resynthesize muscle glycogen and glutamine lost during exercise without insulin release. This is great news for people who work out multiple times a week (especially on a low-carb diet). Note that longer recovery time means longer time to reach your goals, so don’t neglect the best glutamine bodybuilding supplement.

2.  What is a BCAA supplement?

The results of a 2019 review showed that BCAAs make up about 50% of the reliable source of essential amino acids in muscle protein. Branched chain amino acids are leucine, isoleucine and valine. Leucine can start building muscle protein and prevent it from breaking down, while isoleucine can weakly stimulate this process.

When a BCAA bodybuilding supplement is taken during exercise, it can improve long-term performance and enhance recovery, as well as reduce muscle breakdown (catabolism), potentially leading to greater muscle growth.

  BCAA benefits

In general, some of the benefits of BCAA are:

  • Increased energy
  • Strengthen protein synthesis
  • Strengthen strength and power
  • Improve muscle building potential

3.  What is arginine bodybuilding supplement?

The human body uses nitric acid to improve blood flow, and arginine bodybuilding supplement is also an essential supplement for creating protein and releasing nitric acid; In other words, this supplement makes it easier to supply blood to the organs involved in sports activities, and as a result, the athlete’s performance increases. Also, this supplement increases the level of growth hormone in the body by enhancing liquid oxygen and supporting blood pressure; It should be noted that growth hormone is useful for repairing damaged tissues and also for muscle building.

4.  What is beta-alanine?

Beta-alanine is a non-essential amino acid that is naturally produced by the body, beta-alanine bodybuilding supplements are usually sold in powder or capsule form. Its main purpose is to help produce carnosine, which in turn helps reduce muscle fatigue and increase endurance.

More research is needed to conclude whether beta-alanine supplementation in bodybuilding scientifically aids performance and endurance in athletes. Some studies show that beta-alanine does not increase strength, but instead allows the athlete to perform at capacity for a longer period of time before feeling fatigued.

Of course, the quality of this substance in sports supplements may be different in different brands. By buying from our store, you can be sure of the high quality of the products.

5.  What is a fish oil supplement in bodybuilding?

The many benefits of fish oil are due to the high levels of omega-3 fatty acids, especially EPA and DHA. Omega-3s are considered “essential fatty acids,” so fish oil supplementation is an essential supplement in bodybuilding; Whether you want to build muscle, burn fat or improve overall health.

In ancient times, omega-3 fats were found in abundance in many animals, but now, due to industrial agriculture, modern farming methods, and declining soil quality, today’s animal products typically contain less omega-3 fatty acids. Also, this substance is present in various non-animal products such as Brazil nuts, walnuts and flax seeds.

Benefits of fish oil

The properties of omega-3 fish oil include the following:

  • Normal and healthy functioning of the immune system
  • heart health
  • Healthy skin
  • Joint health
  • etc…

Carbohydrate bodybuilding supplements

Carbohydrate supplements have gotten somewhat of a bad reputation in bodybuilding; In fact, the popularity of low-carb and ketogenic diets in recent years has led many athletes to avoid carbs altogether, which is a huge mistake!

In fact, whether you’re a cardio athlete or an anaerobic bodybuilder, carbs can be valuable; Because if used correctly, carbohydrates have the ability to increase muscle growth, prevent muscle loss and even increase metabolism.

What is a carbohydrate supplement for?

Carbohydrates perform many functions in the body, but primarily they are a source of energy. The body’s digestive system breaks down carbohydrates, which are a type of macronutrient, into glucose (blood sugar). Glucose enters the bloodstream and is finally used as fuel. The excess amount is converted into glycogen and fat and stored in the body.

Benefits of Carbohydrate Supplements

In the following article, we will talk about the benefits that carbohydrate supplements can provide for those who are determined to be fit.

1. Increases energy and sports performance

Carb loading and increased glycogen stores ensure that your body has enough energy for even the toughest workouts, and by eliminating fatigue, you can exercise longer and harder; Therefore, taking this supplement increases heart health, muscle gain and overall fitness.

2. Builds muscle

Carbohydrate consumption increases insulin production; This hormone stimulates muscle protein synthesis, the process that builds and repairs muscle. Additionally, if you’re looking to gain serious weight, you’ll need a calorie surplus, which carbohydrate supplements can help you achieve.

3. Maintains muscle

Carbohydrate supplements can prevent muscle wasting when you are dieting or when you are resting. The rise in insulin levels caused by carbohydrate consumption counteracts the negation of cortisol (the hormone known as catabolism, or muscle breakdown).

4. Increases recovery

Straining during exercise means that your glycogen stores are depleted. Post-workout carbohydrate supplementation replenishes these stores, which are critical for muscle repair, recovery, and growth.

What should you look for in carbohydrate supplements?

There are several factors to consider when choosing the best carbohydrate supplements:

  • Carbohydrate content: Since recommended serving sizes vary from manufacturer to manufacturer, check how much of this macronutrient is provided as a percentage of the total serving.
  • Supplement volume: If you exercise every day, it is better to get a product that you can take for a longer period of time, although regular athletes can meet their body’s needs by taking a smaller amount.
  • Carbohydrate source and properties: Many of the best carbohydrate supplements use dextrose, maltodextrin or waxy corn as their source, others are vegetable extracts such as potatoes or rice. These compounds can differ in effectiveness and speed of digestion, pay attention that the higher the glycemic index (the scale of carbohydrate digestion), the easier it is digested. Additionally, some people are allergic to certain foods, so consider the carbohydrate source when choosing your product.

Tip: Carbohydrate supplements that come in powder form allow you to easily consume fast-acting carbohydrates.

The best time to take carbohydrate supplements

To get the most out of exercise and training, carbohydrate supplements are usually taken one to two hours before exercise, which provides enough time for them to be absorbed and converted into glucose. Additionally, post-workout consumption improves recovery time.

It is recommended that adults consume at least 130 grams of carbohydrates per day, although this amount is not enough for serious muscle mass growth and training improvements. Because exercise goals, age, weight, and performance all affect carbohydrate needs, it’s not right to stick to a single prescription and say a specific number is right for everyone.

Types of carbohydrate supplements in bodybuilding

In general, there are two forms of carbohydrates with different chemical structures and therefore different rates of digestion:

  • Simple carbohydrates: rapid decomposition and rapid rise in blood sugar (rapid increase in body energy level)
  • Complex carbohydrates: slow breakdown and slow rise in blood sugar (slower and more stable release of energy levels due to the larger volume and more abundant amount of fibers)
  • One of the best supplements that contains about 80% carbohydrates is a supplement called Gainer, and according to its type, it can be complex or simple carbohydrates, which we will introduce below.

What is a gainer bodybuilding supplement?

When you’re in your weight gain period, you need more calories and protein, so Gainer’s bodybuilding supplement can be your best friend; Because it is difficult to get the incredibly high levels of nutrients and calories you need from food alone. Like the best protein shakes, gainers are loaded with muscle-building amino acids and protein, but they also contain carbohydrates and other nutrients to maximize calories.

Guide to buying gainer supplements

When looking for a good weight gainer supplement, there are 4 important factors to consider.

  • Ingredients and Numbers: Choose a weight loss supplement that has the right numbers to support your goal, not just a bunch of fillers and poor quality ingredients!
  • Taste: Gainers are there for you when you need nutrition but aren’t necessarily hungry, so the more appealing they are, the easier they are to consume on a daily basis. Plus, the serving size of a Gainer is significantly larger than a regular shake, so it’s definitely harder to consume a flavor you don’t like.
  • Ratings and customer reviews: We recommend that you read the reviews of previous buyers before purchasing any gainer supplement.
  • Price: Pay attention that a gainer with a high price is not always the best! It is better to use the previous 3 factors as your criteria to determine the goodness of the gainer supplement in bodybuilding.

What is a bodybuilding fat burning supplement?

You’ve probably heard of fat burning supplements, pills that can make your body fat melt away like ice cream on a hot summer day, right?! Unfortunately, even the best fat burners aren’t magic, they’re just supplements. This means that although they are designed with ingredients that can actually help you burn fat, they cannot replace a healthy diet and exercise program, so don’t expect miracles.

But as part of a complete and healthy weight loss program, fat burning bodybuilding supplements can definitely play a role. Despite their name, fat burners don’t burn fat, but rather try to increase your metabolism, reduce the amount of fat absorbed by your gut, and suppress your appetite.

Fat burning supplement side effects

As long as you take a sensible approach to your overall nutrition and watch your stimulant intake, a fat-burning, muscle-building bodybuilding supplement can be a safe, side-effect-free way to boost your desired results. Some of the rules that you should keep in mind while consuming various types of bodybuilding fat burning supplements so that they are free of side effects are:

  • Don’t diet forever: You don’t need to diet for the rest of your life to lose weight. As nutritionists say, a short period of time is the best way to get results.
  • Reduce calories: Your goal with a targeted diet should be to eat as many calories as you can while still losing some weight. A common fat loss myth, especially among women, is that cutting calories drastically is a good way to get the most out of fat burning; But nutritionists believe that “crash diets will seriously reduce calories, at least initially, and give results, but not forever.” After a certain point, calorie restriction does not predictably lead to weight loss.
  • Beware of triggers! If you can’t start your day without a cup of coffee and you drink another 3 to 4 cups during the day, be careful in choosing a stimulant fat burner; Because most fat burners contain caffeine, yohimbine, or other stimulants, unless they specifically say they are stimulant-free.

Types of fat burning supplements in bodybuilding

By studying the types of fat burner supplements in bodybuilding, you will find out what a fat burner can do for you, what it cannot do, and what tools it provides you to make your diet as effective as possible; So make sure the supplement you choose best suits your needs and preferences. In the following, we will review the best bodybuilding supplements for fat burning.

1. Green tea fat burning supplement

A study published in the American Journal of Clinical Nutrition found that people who consumed the active ingredient in green tea (catechin) significantly reduced their total body fat, waist circumference, skin fold thickness, and subcutaneous fat area. It has also been shown that consuming this substance with caffeine increases its effect.

2. L-carnitine fat burning supplement

Bodybuilding supplement L-carnitine, this stimulant-free amino acid has been the secret weapon of athletes for decades. If taken once or twice a day with food, this supplement can help your body convert stored fat into fuel and energy, making you leaner by breaking down fatty acids. It has also been shown in studies that L-carnitine supplementation in bodybuilding supports post-workout recovery, reducing muscle damage and even reducing exercise-induced muscle pain.

3. CLA fat burning supplement

Bodybuilding supplement CLA or conjugated linoleic acid is a natural fatty acid that acts like an omega-6 fatty acid. Although CLA is a fat, studies show that consuming 1.4 to 3.0 grams per day can lead to a reduction in overall body fat.

4. Yohimbine fat burning supplement

The bodybuilding supplement yohimbine, derived from the bark of the yohimbe tree, is a popular stimulant in fat burners. In one famous study, it was shown to produce significantly better fat loss results than a placebo among soccer players. However, definitely more research Ray is necessary because yohimbine is not for everyone; Use caution with yohimbine if you are prone to anxiety or are highly sensitive to stimuli, as some people have experienced distress and anxiety while taking it.

Prohormone bodybuilding supplement

Unlike the old banned prohormones, modern legal prohormones do not cause any side effects. Prohormone supplements are converted in the body by an enzymatic process into anabolic hormones that help produce protein synthesis and stimulate muscle growth. If you follow the following completely and regularly, the effect of prohormone bodybuilding supplements will be much faster:

  • Stick to your exercise program.
  • Follow a proper diet.
  • And get the necessary sleep.

How to use prohormone bodybuilding supplement

It is usually recommended to take a bodybuilding supplement of prohormones for 4 to 8 weeks, followed by a PCT (cleansing period to normalize the body’s hormonal system) for 4 weeks. 4 to 8 weeks is an average prohormone cycle and it is best not to do more than 3 cycles per year.

Prohormones inhibit your body’s natural testosterone production, so after a prohormone cycle PCT supplementation is needed to restore your natural testosterone production to normal.

Energizing bodybuilding supplement

If you are one of those people who get tired very quickly in your workouts and don’t have enough strength and energy, you will be surprised by the results of your sports performance by taking energy bodybuilding supplements before training. Taking these supplements will increase your energy level and maintain it from the beginning to the end of the workout. Some of the most efficient energy supplements in bodybuilding are:

  • Caffeine bodybuilding supplement
  • Citrulline energizing bodybuilding supplement
  • HMB energizing bodybuilding supplement
  • Pump energizing bodybuilding supplement (PUMP)

1. What is a caffeine supplement?

Caffeine is a naturally occurring molecule found in coffee, tea, and other foods and beverages. This substance stimulates certain parts of the brain to increase alertness and make you feel less tired. Also a very popular ingredient in pre-workout supplements that are effective in improving several aspects of athletic performance, caffeine energizing bodybuilding supplements can increase power output, or the ability to produce force. Studies have also shown that it can improve performance during long endurance events, such as running and cycling, as well as during intermittent activities such as soccer.

How to take energizing caffeine pills in bodybuilding

According to many studies, the recommended dose for taking caffeine energy pills in bodybuilding to improve sports performance is about 3-6 mg per kilogram of body weight. Caffeine can cause a short-term increase in blood pressure and may increase restlessness, but it does not usually cause an irregular heartbeat.

People respond differently to different amounts of caffeine, so it’s best to start with a low dose to see how your body responds. Finally, it may be best to limit your caffeine intake to earlier in the day due to its anti-sleep effects.

2. What is a citrulline supplement?

Citrulline is an energizing and bodybuilding supplement, an amino acid that is produced naturally in the body. One of the effects of citrulline is to increase the blood flow to the tissues of the body, which helps to supply the oxygen and nutrients needed by the exercising muscles for better performance. Citrulline consumption also significantly reduces muscle soreness in the days following exercise.

A study evaluated the effects of citrulline on weight training performance. Participants performed about 53% more repetitions after taking citrulline than when taking a placebo.

Citrulline energizing bodybuilding supplement consumption guide

Citrulline bodybuilding supplements come in two main forms, L-citrulline and citrulline malate, and the recommended dosage depends on which form you use. Endurance sports studies have used L-citrulline, while most weight training studies have used citrulline malate.

The recommended dosage is 6 grams of L-citrulline or 8 grams of citrulline malate, although these supplements appear to be safe and do not cause side effects even at doses of 15 grams.

3. What is HMB bodybuilding supplement?

HMB stands for hydroxymethylbutyrate, a chemical produced naturally by the body when it breaks down leucine (an important part of protein). To build more muscle or prevent muscle loss, people use the HMB bodybuilding supplement, which is usually sold as a powder or capsule. It may also improve aerobic exercise performance and increase gains when combined with high-intensity interval training. A general consensus states that a person should consume no more than 3 grams per day of HMB. Research shows that HMB should be taken one hour before exercise.

4. What is a pump bodybuilding supplement?

The Pump bodybuilding supplement uses a combination of ingredients that increase the body’s production of nitric oxide, which can dilate blood vessels and increase blood flow to working muscles, leading to improved athletic performance.

In general, pre-workout supplements offer specific compounds and nutrients that help improve your workout results. These supplements use stimulants (albeit allowed) to improve energy levels or other factors that improve blood flow to working muscles, also known as pump products.