Bodybuilding supplements to consider

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Good bodybuilding supplements can help you support your body’s health while optimizing workout results. Muscle building supplements can potentially help you build muscle when used in conjunction with a healthy diet and a solid training program. Some of the benefits of bodybuilding supplements are:

  • More muscle growth
  • Improved athletic performance
  • Improved muscle pump
  • Better endurance
  • Increased energy
  • Reduced recovery time
  • Increased protein synthesis
  • Reduced muscle soreness
  • Improved joint health
  • Improved bone health
  • Reduced risk of injury
  • Increased muscle definition
  • Improved overall health

Here are a few supplements you may want to consider


1. Whey Protein Powder

Whey protein is derived from dairy, and is actually a byproduct of the cheese making process. It comes in powder form – generally flavored, but you can find unflavored as well. In supplement form, whey protein is mixed into water, milk, or made into protein shakes. Primarily, whey protein is used as a recovery supplement. After strenuous exercise, your muscles need protein (and the amino acids that make up proteins) in order to recover and grow.

Other benefits of whey protein include:

  • Improves recovery
  • Speeds up recovery
  • Reduces muscle soreness
  • Increases muscle mass
  • Provides an easy source of high quality protein
  • Digests rapidly for fast-acting benefits
  • Contains an excellent amino acid profile
  • Improves the results of your

Dosage and timings:

  • 20g Upon waking in the morning
  • 20g Pre-Workout
  • 30g Post-Workout



2. Branched Chain Amino Acids (BCAA)

There are three different amino acids that make up the BCAA family: leucine, isoleucine, and valine.

BCAAs can help in the following ways:

  • Promotes protein synthesis
  • Delays fatigue during workout
  • Extends workout duration
  • Reduces post-workout muscle soreness
  • Speeds up recovery time post-workout
  • Improves recovery
  • Increases muscle mass

Dosage and timings

  • 3g Upon Waking In The Morning
  • 3g Pre-Workout
  • 3g Post-Workout


3. Creatine

Creatine is made from three amino acids: arginine, glycine and methionine.
It increases the amount of fast energy in your muscles needed to perform reps in the gym. The more of this fast energy that’s available, the more reps you can do with a given weight, allowing you to get bigger and stronger in the long run.


  • Increases energy
  • Increases strength
  • Increases muscle size
  • Improves muscle pump
  • Improves athletic performance
  • Improves muscle protein synthesis
  • Enhances recovery

Dosage and timings:

  • 3g Pre-Workout



4. Mineral Support/Multivitamins

With one dose a day (typically), you can get a significant portion of your daily nutritional needs met. Almost everyone can benefit from taking multivitamins


  • Helps strengthen bones
  • Improves nutrient uptake
  • Increases energy
  • Improves post-workout recovery
  • Ensures proper nutrition
  • Improves sleep quality
  • Supports overall health


5. Glutamine

L-Glutamine is an amino acid that is found naturally in the human body. Glutamine plays a key role in the health and strength of your muscles.


  • Speeds recovery time
  • Improves protein synthesis
  • Reduces breakdown of muscle
  • Supports new muscle growth
  • Helps the body metabolise fat
  • Supports the immune system
  • Increases HGH production (human growth hormone)
  • Plays a role in protein metabolism
  • Improves workout results

Dosage and timings

  • 7g Pre-Workout
  • 7g Post-Workout


6. Fish Oil/Flax Seed Oil

Fish oil/Flax Seed Oil plays an important role in your health and fitness level. It speeds up recovery time, burns body fat, supports testosterone levels and promotes muscle growth.

Optimal Daily Fish Oil Dosage:
Between 1-3 grams of combined EPA and DHA per day. Fish oil supplements should always be taken with a meal, not on an empty stomach.


This is for informational purposes only. Consult a physician before taking any supplement.



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