5 Essential Supplements For Bodybuilding
Bodybuilding is the most emerging sport in the 21st century; it is a fantastic fusion of science and art. If you want to gain muscle, you need to know the science to do that; if you're going to look good, then have an eye of a designer. Natural Bodybuilding is nothing different than drug-based Bodybuilding; you need grit, focus, determination and madness to reach the pinnacle of this sport. In general, when it comes to Bodybuilding, five factors influence your winning chance, i.e. size, muscularity, symmetry, proposition and stage presence. Bodybuilding is divided into two phases, off-season (where you gain muscles) and on-season (where you lose fat); no matter which phase you are in, these are the five most important supplements you need to keep in your arsenal.
- Creatine Monohydrate
Creatine can be attained through diet. It becomes easier for those individuals who prefer to consume meat, poultry and dairy as an energy source. Creatine phosphate is found in abundance in the muscle and cardiac muscle. It has been said that cooking negatively impacts creatine concentration in raw meat, leading to loss of creatine when cooked with heat. Creatine is backed up with a lot of evidence confirming that it helps increase muscle mass and strength when followed with the loading phase, i.e. approx 20g per day and then continued under the maintenance phase with 3g per day. However, many studies have confirmed that the loading phase may not be a necessary practice to attain the desired goal. Individuals who consumed 3g of creatine for 28 days acquired the same outcome as those who consumed it with loading phases. 3g per day seems little to be obtained through diet, but most individuals fail to achieve it. Numerous options are available in the market, like creatine Kre-alkaline and ethyl ester. Still, there is not even a single study that confirms that these options are better than the staple creatine monohydrate. Creatine is the most researched supplement. This is why RepFuel Sports Max Out Creatine is considered the finest choice in this category. Creatine monohydrate can be consumed at any time, as it takes more than 28 days to peak the serum concentration of creatine in muscles.
This is the most experienced performance enhancement supplement of all time. This supplement is a hot favorite in the bodybuilding fraternity and to those seeking to increase their cognition abilities for a short time. Caffeine is a stimulant that can help increase alertness and reduce perceived exertion and pain. It has also been found that creatine helps in calcium handling, which may increase power output. Smaller doses might not have a more substantial impact, but if caffeine is dosed rightly, i.e. 5mg-6mg per kg can make you juggle barbells in the gym. Caffeine gives you an acute rise in alertness; this is why this needs to be consumed right before training or any physical activity. We recommend our customers consume it 30 minutes before physical exercise. We also advise you not to consume caffeine if you have a susceptible sleeping pattern; say no to caffeine 3-6 hours before hitting the bed. Coffee is an excellent source of caffeine.
Beta-Alanine is the ingredient that makes a pre-workout worth considering. Numerous studies have confirmed the positive impact of Beta Alanine in performance and endurance, which makes this the most loved and felt ingredient of all time.
FELT?! Yes, when you consume beta-alanine, your skin itches to red; this phenomenon is known as paresthesia. As soon as you consume beta-alanine, it starts to convert to carnosine. Carnosine helps you buffer pH by eliminating lactic acid levels, making you last your training sessions stronger. If you are training duration is above 60 minutes, then beta-alanine becomes a must to have a supplement. Suppose you are a bodybuilder or an endurance athlete. Your training regime consists of sets with more than ten reps or drop steps, extended sets, and even myo reps. In that case, beta-alanine will yield success for you. People often consider that beta-alanine is good for acute responses, but we disagree on that. It takes more than 28 days to reach the highest carnosine saturation levels.
The dosages of beta-alanine vary from 3g to 5g per serving; RepFuel Sports Bonfire Pre workout consists of the purest form of Beta-Alanine, which will boost your performance and endurance in the gym or track.
- Citrulline Malate
Another essential ingredient is that this is best for those seeking the pump. We can guarantee that nothing works better than Citrulline when discussing those painful pumps. It has been found many researchers that Citrulline has the potential ability to act as a buffering agent. It has been noticed that it increases the AMRAP (as many reps as possible) by 50%, reduces muscle soreness by 40%, and increases your strength.
Though it is always debatable which form of Citrulline is better, is it the free form or Citrulline Malate (CM)? We advise our consumers to incorporate Citrulline Malate at least 60 minutes before training. 6g-8g before training ought to be the ideal dosage of this supplement. If you are looking for pumps, Citrulline will make it easy! It is one of the best vasodilators of all time; it supplies oxygen and nutrition to your muscles, making the sessions last longer.
- Omega 3
All omega 3 are polyunsaturated fats but not all polyunsaturated fat is omega 3. These fatty acids help you in brain function and cell growth. These are essential nutrients as our body cannot synthesise them. Western diets are low in omega-3 and high in omega-6; this is associated with poorer health outcomes in many epidemiological studies. Omega 3 contains eicosapentaenoic and docosahexaenoic acids, which can help in reducing symptoms of depression, decreases waist circumference, decreases the risk of cardiovascular diseases, and decreases blood pressure. People often need clarification regarding the dosages of its excellent health-based supplement; on any bottle of omega 3, check the EPA + DHA strength. For example, in any single-strength serving of fish oil, the strength of EPA + DHA = 300mg. Optimal health can be achieved by individuals consuming 1g-2g of EPA +DHA combined. Individuals can consider Omega 3, aka Fish, at 1g-2g per day.