What Are Supplements for Bodybuilding You Can Rely On?

Every bodybuilder wants to gain muscle mass, improve their exercise performance, and effectively deal with muscle soreness and fatigue. So, what are supplements for bodybuilding that can help you achieve all these goals? Read on, and you will find out everything there is to know about 7 best types of supplements for athletes.

1. Protein

Proteins are often called building blocks for our bodies and this is even more true for muscles. Numerous studies demonstrate that people who follow a protein-rich diet or use protein supplements in combination with resistance training manage to gain significantly more muscle mass compared to those who do not have a lot of proteins in their daily ration. 

It is believed that to prevent protein deficiency, people in general need to consume at least 0.8 grams of protein per kilogram of weight (0.36 grams per pound) per day. For bodybuilders who want to gain muscle mass, this figure gets significantly higher: from 1.6 g/kg/day (or 0.72 g/pound/day) to 2.0 g/kg/day (0.9 g/pound/day) and even 2.3 g/kg/day (1 g/pound/day).

There are numerous protein supplements on the market that contain easily-absorbable proteins that help build muscle. Among all available types of supplements, it is hydrolyzed whey protein that offers the highest bioavailability. 

It needs to be said, though, that if your daily ration is already high on proteins, you might not benefit from protein supplements as much as people who are not following a high-protein diet.

Here is one of the highest-rated supplements with hydrolyzed whey protein on iHerb:

Platinum Hydro Whey by Optimum Nutrition

• 1.64 kg (3.61 lb)
• Each serving (41 grams) contains 30 grams of proteins
• Chocolate flavored
• Can be added to milk, water, or any other beverage
• Wonder, what are the basic bodybuilding supplements? Whey protein is the very first — and most obvious — answer.

If you are on the go for the most part of your day, protein bars like these ones can be of great help:

Chocolate Peanut Caramel Bars by Pure Protein

• 6 bars, each weighing 50 grams 
• A single bar contains as many as 20 grams of proteins (milk and whey), 2 grams of sugar, and 6 grams of fat
• One bar needs to be eaten with at least 240 ml (8 fl. oz) of liquid 
• Want to know, what are supplements for working out that taste absolutely delicious? These bars most surely do!

2. Creatine

The body uses an organic compound called creatine to “recharge” ATP molecules that carry energy. Creatine was demonstrated to significantly increase both endurance and strength of the muscles. What’s more, numerous studies carried over for more than 40 years demonstrated that creatine from dietary supplements can help significantly increase muscle mass.

Although various creatine forms are available on the market, creatine monohydrate was proven to be the most effective and safe. Thus, if you wonder, what are the best — and must have — supplements for bodybuilding, creatine monohydrate and hydrolyzed whey protein are excellent supplements for bodybuilding beginners that will help you achieve your results very fast.

To saturate your muscle tissues with creatine, take numerous small doses of it through the day to achieve recommended daily doses:

• on workout days, 20 to 25 grams
• on non-workout days, 3 to 5 grams.

Creatine monohydrate is believed to be very safe. Even those athletes who consumed high doses (up to 30 grams per day) of it for as long as five years experienced no negative side effects. However, in some people who never tried creatine monohydrate before, doses higher than 5 grams per day can cause diarrhea. It is not, therefore, recommended that you start from a high dosage.

Here is one of the most popular creatine monohydrate supplements on iHerb: 

Powdered Creatine Monohydrate by ALLMAX Nutrition

• 1000 grams
• Ultra-fine powder for improved bioavailability
• Can be dissolved in water, juice, milk, or any other beverage
• What are the main top 2 supplements for bodybuilding? Use whey protein + creatine monohydrate.

3. Citrulline Malate

Muscle soreness is one of the major issues anyone engaged in bodybuilding has to deal with. Use of dietary supplements like citrulline malate can help you significantly speed up your muscle recovery.

Citrulline malate is converted by the body into arginine, which in its turn is used for the synthesis of nitric oxide. Nitric oxide is an essential compound that promotes the dilation of blood vessels. This means that the levels of lactate acid (the main reason why you feel muscle pain) drop down more quickly and that your muscles receive more nutrients and oxygen. 

In one 2015 study it was demonstrated that cyclists who took citrulline could exercise for a longer time, and another 2015 study proved that citrulline malate could be used to boost exercise performance. Athletes who used supplements with this compound felt muscle soreness that was about 40% less intense. 

The recommended daily dose of citrulline malate is 8 grams; this compound is usually well-tolerated and believed to be safe.
Here is one of the most popular citrulline malate supplements on iHerb:

Citrulline Malate by Primaforce

• 200 g (7 oz)
• Potency and purity tested
• Reputable brand
• If you wonder, what are the most important supplements for bodybuilding, citrulline malate is definitely worth a try

4. Beta-Alanine

Beta-alanine (sometimes written as β-alanine) is a precursor of an organic compound called carnosine. Carnosine prevents lactic acid from being produced during high-intensity workouts and, because of this delays the onset of muscle soreness and fatigue. 

While numerous experiments have demonstrated that β-alanine can enhance exercise (and military) performance, in a 2009 study it was found that this compound can also lead to an increase in lean body mass. A 2011 study confirms these findings as it demonstrates that wrestlers who used β-alanine during high-intensity exercise increased their lean body mass. 

The doses of β-alanine used in the studies varied from 1.5 to 4 grams.

Here is one of the highest-popular supplements with beta-alanine on iHerb:

Beta-Alanine by Primaforce

• 200 g (7 oz)
• Purity tested
• Wonder what supplements are really important (and required) for bodybuilding? β-alanine is one of them

5. BCAAs

Leucine, isoleucine, and valine (collectively called “branched-chain amino acids” or BCAAs) make up about 14-18 percent of all amino acids in muscle proteins. Research shows that BCAAs can boost athletic performance and prevent fatigue. There are also several studies that suggest that the use of BCAAs (especially leucine) can lead to an increase in muscle mass. What’s more, a 2018 article advocates for the use of BCAAs in the therapy of chronic renal failure and other health conditions.

Still, in some studies BCAAs demonstrated no effect on muscle performance. Some researchers believe that if you already have a lot of proteins in your daily ration, BCAAs are not likely to produce marked muscle gain.

It is usually recommended that you take 200 mg of BCAAs per kilogram (= 91 mg per pound) of your body weight. Some sources suggest that you split your total daily dose in two and use them before and after your workout.

Here is one of the most popular BCAA supplements on iHerb:

The Original 7G BCAA by Xtend

• 1.26 kilograms (2.78 lb)
• 90 servings, 7 grams of BCAAs per serving
• Is this supplement really necessary for bodybuilding? Use it only if you have already exploited the full potential of whey protein and creatine.

6. What Vitamins for Bodybuilding Should I Use?

While it is important that you have no deficiency in any of the numerous vitamins, it is B vitamins that are responsible for energy production. Thus, to feel as energetic as possible, use this multivitamin formula that contains the full range of B vitamins:

Complete BioActive Vitamin B Complex by Life Extension

• B vitamins in most bioavailable forms
• 60 capsules; enough for 30 days of use

7. Stay Hydrated

To speed up muscle repair after a strenuous workout and avoid dehydration, drink 470 to 710 milliliters (16 to 24 ounces) of fluids for every pound (450 grams) you lose while exercising. Use electrolyte drinks to replenish significant quantities of salt and other compounds you’ve lost with sweat.

Here is one of the highest-rated electrolyte drink mixes on iHerb:

Hydration Multiplier by Liquid I.V.

• 10 lemon flavored stick packs
• 1 stick is to be dissolved in 16 oz (about 500 ml) of water
• Additionally includes vitamins B₃, B₆, B₅, B_12, and ascorbic acid (vitamin C)
• No artificial additives 

Even the best products on the market will do hardly any good if you neglect to have a good night’s sleep and give your muscles enough time for a full recovery. It goes without saying that you need to totally abstain from health-damaging substances like alcohol and tobacco. Now that you know what are the essential supplements for bodybuilding use them as an addition to (and not a replacement for) a healthy lifestyle.