7 Bodybuilding Supplements to rack up your fitness aim

1
7 Bodybuilding Supplements to Rack Up your
Fitness Aim

• So the celebration of New Year is almost over,
  and you have set new fitness goals or fitness
  resolutions for yourself. Getting your
  macronutrients and micronutrients from foods is a
  tough nut to crack. If you want to rack up your
  fitness goals this year, supplementing your diet
  can help you support in your intense training
  session and keep your diet spot on.
• With so much information about supplementation,
  you might be confused which supplements to go for
  and which one to avoid. Fortunately, The Workout
  Magazine has drafted some of the best supplements
  which might help you get biggest and strongest.
  Here are my personal favorite 7 supplements which
  you should incorporate in your daily life to get
  your dream physique.

2
Creatine Monohydrate

• Creatine Monohydrate became quite a rage
  since introduced in fitness industry. This
  bodybuilding supplement is extremely safe to use
  and showed great results for building strength
  and lean muscle mass. Creatine supplement helps
  build phospocreatine, which gives great boost
  during intense, strength building workouts. If
  you want to lift heavy weight and planning to do
  shorter, intense strength building workout like
  weightlifting, creatine monohydrate is the right
  supplement for you.
• Benefits Greater Strength and
  Performance, Improved muscle recovery between
  sets.
• Recommended Usage
• Loading Phase Increase your creatine store for
  initial 5 to 7 days by taking 15-20 Grams of
  Creatine.
• Maintenance Phase   Follow a standard dose of
  5-10 grams per day.
• However , If you are facing any gastric
  issues, or you dont want any weight gain using
  creatine, you can add a lower dosage of 5 grams
  of creatine and follow it for the next 28 days
  without following any loading protocol.

3
Caffeine

• Several research and studies have proved that
  drinking caffeine before workout can boost your
  performance. Caffeine is used quite commonly by
  athletes as a stimulant. Caffeine helps in
  mobilizing the fat stores and use them as energy
  use while a workout, thus sparing Glycogen. The
  unused Glycogen can be later on use by muscles
  which leads to less exhaustion.
• Benefits increase in fat loss, Boost endurance
  and performance, Improves focus
• Recommended Usage Try to drink 150-300 mg of
  Black coffee 30 minutes before workout.

4
Branched Chain Amino Acids

• So you want to get ripped and dont want protein
  and muscle breakdown? BCAA is the supplement for
  you. You want to be a strength athlete or
  bodybuilder and does not want to shave off your
  muscle size, we cant think of a single reason
  not to add BCAAs in your daily diet. BCAAs
  consists of 3 major amino acids L-Leucine,
  L-Isoleucine and L-Valine, which cannot be
  synthesized by human body so we have to
  supplement these amino acids from outside food
  sources. Sourcing your body with BCAAs have
  several benefits for your fitness goals as they
  help you in enhancing and recovery of lean muscle
  tissues.
• BCAAs consumption also lead to less muscle
  soreness and damage and promote protein synthesis
   improving the recovery of muscles during
  resistance training.
• Recommended Usage Mix 5-10 grams of BCAAs in
  normal water and consume it during workout.

5
NO Booster

• Does you take lot of time to recover from an
  intense workout? Nitric Oxide or nitrate rich
  foods like beets, radishes and pomegranate are
  great way to reduce your muscle soreness and
  ultimately your strength and performance. If you
  are planning to do intense workout and failing to
  do so and feel lethargic and fatigued during
  working out, NO Boosters comes very handy as they
  encourage oxygen delivery to get your muscle
  working easily. Since the major factor of
  recovery is supplying your muscle tissues with
  nutrients after the workout, NO booster
  supplements helps in improving the blood flow to
  muscle tissues and reduce recovery time by leaps
  and bounds.
• If you dont want to add NO booster supplement
  try drinking Beetroot Juice or Pomegranate
  extract 30 to 60 minutes before your workout
  session.
• Recommended Usage Drink 500 mg of beetroot juice
  or pomegranate extract 30 minutes prior your
  workout.

6
Whey Protein

• Whey protein can be definitely be termed as the
  most popular supplement, as this fast
  digestingprotein is the staple diet of every
  strength athlete and bodybuilder. Whey protein
  shake, hands down is the most beneficial post
  workout drink as it helps your muscles to recover
  and improve after a strenuous workout. Whey
  protein stimulates protein synthesis in the
  muscles, better than other sources of protein
  like soy, egg or casein protein, leading to
  greater increase in lean muscle tissues and
  improved fat loss.
• The combination of Whey protein and Casein
  protein helps to keep body in anabolic state for
  prolonged period. So if you want to gain muscle
  mass and decrease fat store whey protein is your
  elixir.
• Recommended Usage Add 20-30 grams of whey/Casein
  blend protein in water.

7
Fish Oil Supplement

• Strenuous workouts can lead to muscle fiber tear,
  muscle damage and inflammation. Too much damage
  of your muscle can hinder your recovery process.
  In such case Fish Oil supplements are really
  beneficial as they are rich in omega-3 fatty
  acids, which reduces muscle soreness and speeds
  up recovery.
• Fish oil supplement also works wonder for skin
  and hair and if combined with BCAA and carbs can
  improve protein synthesis and induce muscle gain.
• Benefit Prevent strokes, Cardiovascular
  diseases, improve muscle recovery, lowers blood
  pressure, Improve skin and hair texture.
• Recommended usage 1 to 3 grams daily, ideally
  with a meal

8
Glutamine

• Glutamine cannot be termed as the most important
  supplement, still it is beneficial for repair and
  recovery of muscles. Glutamine works by removing
  excess ammonia, accumulated after high intense
  workout. Glutamine also regulates body acid base
  balance and prevent muscle tear which eventually
  lead to building of lean muscle mass.
• Recommended Usage 20-30 grams a day, consuming
  10 grams post-workout

9
Conclusion

• These 7 bodybuilding supplements can help
  you give that extra boost to your workout regime,
  which can help you achieve your fitness goals.
  But at the end we would like to suggest, don't
  forget to maintain a clean natural diet and keep
  all these supplements as a backup.