Supplement For Bodybuilding 2018: If you are reading this article then it means you are in a search for the protein pills to build your muscle, in this article we have listed some best protein packages which you will love it. Some are best protein shakes which is recommended by professional Medical Representatives Dr. James Williams.
With the huge requirement of bodybuilding supplements on the market, it is hard to know which ones are best and which ones are really important to select. This post is basically a supplement warehouse and to help you choose best for you, we have listed the Top 10 Bodybuilding Supplements and their Effects on Muscle Mass Gain.
It is worth mentioning that if you are starting to practice bodybuilding, it is important to read this:
Do not exercise more than four times a week, trying to limit the sessions to a maximum of 75 minutes. More time and frequency can lead you early to injury, making it difficult to recover between workouts.
Divide your food into several meals throughout the day, making sure you are consuming at least 20 grams of protein at each meal. The goal is to consume at least two grams of protein per day for every pound of body weight.
By following these tips, you will be able to take full advantage of the weight training supplements we will see below.
Top 10 Supplement For Bodybuilding 2017
1. Whey protein
You need protein to recover the micro-injuries that occur in the muscles with the workout of intense exercises like bodybuilding. Proteins not only help recover damaged tissue but are necessary for the best mass gainer. To potentiate this effect, it is important that the protein is rapidly absorbed on your body and in this regard Whey Protein is unbeatable. Whey protein is one of the most complete bodybuilding supplements available, providing great value for money.
One of the best sources of fast-digesting protein available, this supplement can not be lacking in your diet if you want to accelerate your recovery and gain muscle mass.
You can take a Whey, shake it before and after the workouts, preferably upto half an hour after the end of the activity, to avoid protein catabolism. You can use up to 40 g before and 40 g after the workouts, mixed in 200 ml of water.
Intense exercise can lead to protein catabolism, and if there are no nutrients needed to replenish during training, the body then uses the amino acids present in the muscles, which means not only you gain, but also lose lean mass.
BCAAs ( Branch Chain Amino Acids , or Branched Chain Amino Acids ) are amino acid essences, meaning our body does not amalgamate and must be obtained from food. As those who train have a greater demand for proteins, which are not always balanced in the diet, BCAA supplementation becomes necessary because it gives the amino acids leucine, valine, and isoleucine to the musculature, which it will use them as a source of energy or to synthesize the new proteins.
BCAAs are supplements for bodybuilding with the ability to excite the body’s production of insulin, a hormone that will head to a better absorption of amino acids and other nutrients, fundamental in the development of new proteins. Insulin also provides more glucose to enter the cell, which translates into more energy during training. You can also name it as the best amino acids supplements
Another benefit of BCAAs is that they can help you increase intensity during exercise as they struggle with Tryptophan (amino acid) to enter the brain. Tryptophan is used by the brain to produce serotonin, a neurotransmitter that can increase the perception of tiredness.
For best results, take BCAAs before and after exercise.
There are many advantages of Glutamine, an amino acid naturally produced by the body, which creates as much as 61% of our skeletal muscle tissue. One of the best-known bodybuilding supplements in the world right now, Glutamine has several functions:
Gives energy to muscle cells, supporting as both maintenance and gain of muscle mass (hypertrophy) through the synthesis of new proteins.
It acts as an anti-catabolic: it blocks the body from using muscle mass as a source of energy in the condition of intense exercise or stress. After an intense workout, the levels of this amino acid can decrease by up to 50%, hence the importance of supplementation to avoid loss of lean mass.
Strengthens the immune system: Intense workout can weaken the body’s defense system, leaving it enthusiastic to infections.
Reduces the effects of Overtraining, tiredness that comes after heavy workouts or little rest time.
Because glutamine helps control blood sugar levels, you can take a spoon diluted in water. The daily consumption of glutamine can be between 5 and 15 grams, relating to the regularity and intensity of its workout.
This one is often ignored in the lists of major bodybuilding supplements, thermogenic can help burn fat and increase performance in workouts. The most popular among thermogenic is caffeine, used by athletes to boost metabolism and gain energy levels.
Drinking caffeine before exercise can make it dangerous, as well as increase post-workout pain, reducing the perception of tiredness. In practice, thermogenic can help you boost load and do more reps, turning out to be a best muscle builder. You will also be more alert and willing to drink caffeine.
Now, as caffeine speeds up the metabolism, the calories are more quickly burned, which can be an unwanted effect if you are trying to develop the muscles. So do not make it a daily supplement, reserving for heavier workouts and when you have less rest time. It can also cause palpitations and change sleep, so avoid taking it at night.
If you do not want to buy caffeine, a cup of coffee an hour before your workout will have the same effect – delivering on average 200 to 400mg of caffeine. Other natural thermogenic are ginger, capsaicin (found in pepper) and green tea.
5. Nitric Oxide – NO2
The nitric oxide (NO2) is a gas produced naturally by the body, from the amino acid arginine damage. When there is conversion by the organism arginine into L-citrulline, the result is nitric oxide.
Nitric oxide acts in the transportation of oxygen, control of blood glucose levels, hypertrophy and energy production.
NO2 also acts on vasodilation, developing blood flow. For muscles, this means getting nutrients more immediately, leading to muscle explosion. During the workout, you will have more strength and stamina, and can do a more intense exercise, which will lead to a greater gain of muscle mass. Due to its ability to increase oxygen transport, nitric oxide accelerates post-workout recovery. The consumption tip for nitric oxide is 3 to 9 grams per day, preferably in the pre-workout.
Creatine is an amino acid synthesized in our body from the consumption of animal protein. It is used by muscle tissue to produce a precursor of ATP, the essential energy source for muscle contraction. Increased availability of creatine can help you lift more weight or do more reps.
Supplementing creatine after training will also allow you to replenish the depleted natural stores during the activity. After training, muscle cells can absorb more nutrients, and creatine can help make them available to aid recovery and gain muscle mass.
For best results, take creatine before and after workouts, a total of 3 to 6 grams per day.
ZMA is a mineral formula developed for bodybuilders, consisting of zinc, magnesium and vitamin B6. Recently researchers have claimed that this one is one of the most common nutritional deficiencies among weightlifters is zinc and magnesium deficiency, which is required for various functions in the body: they help the immune system, act on various chemical reactions and provide to the transport of nutrients to the body. the muscle cells.
The Vitamin B6 present in the formula helps in the absorption of zinc and magnesium, besides having an anti-catabolic function, promoting muscle recovery.
Another effect of ZMA is to increase testosterone levels and has been used by some athletes as an alternative to prohormones, bodybuilding supplements banned by ANVISA because of their health risks. It is recommended to take the ZMA 30 minutes before and 30 minutes after the training, avoiding to combine it with dairy products, because the calcium present in these foods can impair the absorption of ZMA.
For those who have difficulty gaining muscle mass or who can not have a controlled diet, hypercaloric can be great supplements for bodybuilding. This is because, in its formulation, hypercaloric have carbohydrates, minerals, vitamins and proteins of high biological value.
It is worth paying attention to the composition of hypercaloric, since some already contain Whey, BCAA and vitamins, thus eliminating the need for these supplements for bodybuilding in isolation.
And exactly because they are hypercaloric, they can lead to weight gain if you are not training intensely or if they were used by those who eat normally and do not want to gain weight.
If you are too thin and want to gain muscle, use them as a shake before or after workouts, and maintain a balanced diet.
9. Essential Fatty Acids
Most athletes shy away at the mere mention of the word fat, but “good” fats are crucial for anyone who wants to not only stay healthy but also increase muscle mass. In a recent study, participants who received essential fatty acid supplementation had a 60% increase in resistance to muscle fatigue. In practice, it means being able to train for longer without suffering the effects of Overtraining.
Fatty acids have an anabolic effect (aid in hypertrophy), decrease pain and inflammation, and play an important role in maintaining cardiovascular health.
Omega 6 and omega 3 fatty acids are part of the fatty acids, and the latter can be obtained through the consumption of some fish (salmon, tuna, sardines) and linseed oil.
If it is difficult to get omega 3 in your diet, take one capsule after training, as well as the benefits above, good fats also help control appetite.
Vitamins are generally necessary to our life, being present in most of the chemical reactions that happen daily in our body. They act as catalysts, that is, they stimulate the metabolic methods that occur at any moment in our organism – as, for example, protein breakdown.
Training with energy can leave your body desperate for vitamins, but unfortunately, most athletes are deficient in these nutrients. Often, the focus on weight loss prevents the proper eating of foods that could replace the nutrients lost during physical activity.
Vitamins are better grasped when they start from the food itself, but multi vitamins can help you if it is hard to eat in a balanced way.
So this are the points in which we have mentioned about the best 2017 supplements which will last to 2018 also because this are the continuation of BEST from 2016, If you think Supplement for bodybuilding 2017 we shared is helpful to you then do make your valuable comments, Thanks For Reading.